KIN 121– The Healthy Lifestyle - Final Exam Study Guide
KIN 121– The Healthy Lifestyle - Final Exam Study Guide KIN 121
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This 0 page Study Guide was uploaded by Alina Levy on Sunday December 6, 2015. The Study Guide belongs to KIN 121 at Michigan State University taught by Staff in Spring 2013. Since its upload, it has received 20 views. For similar materials see Healthy Lifestyle in Kinesiology at Michigan State University.
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Date Created: 12/06/15
Michigan State University Department of KinesioloaV KIN 121 The Healthy Lifestyle Final Exam Study Guide Chapter 9 Maximizing Heart Health 0 Coronary heart disease 0 Disease of the heart caused by atherosclerotic narrowing of the coronary arteries 0 Atherosclerosis O Atherosclerosis is a slow disease in which your arteries become clogged and hardened 0 Stroke 0 Braincell damage caused by insufficient blood supply I Warning signs and consequences I Act FAST Face Arms Speech Time 0 Primary risk factors for CVD controllable uncontrollable Ennlrullnhla Unma nlirr39eililulbl It Dhes iw 1 Family history Inactivity 2 Age 3 Cig r mnkfmg GETer 4 High blood lipid llwells 4 R i f h if High blood ypirgmrre 5 Env ranmnf D iulbtreis Twp 1 3 21 Chapter 10 Coping with Stress 0 Stress O Nonspecific response of the body to any demand 0 Nonspecific means that your body will react to every stressor the same way 0 Eustress 0 Stress in response to happy eventssituations 0 General adaptation syndrome 0 1 Alarm O A stressor exists and your body prepares itself to cope with it fight or ight 0 Increased HR endorphins higher blood pressure sweating eyes dilate to improve Vision breathing increases etc 0 2 Resistance 0 If stressor continues body will continue all the aforementioned physiological changes in an effort to aid you in dealing with the stressor O 3 Exhaustion O Adaptation energy is exhausted Michigan State University Department of KinesioloaV 0 If stressor continues for too long or happens repeatedly body s resources are depleted can only keep it up for so long I Cognitive appraisals of stress primary secondary etc 0 Primary 0 Initial cognitive evaluation of the stressor I If something is perceived as stressfulharmfuldangerousetc body begins to prepare Secondary 0 Assessment of one s own abilities and resources for coping With the stressor I Perceive the event to be stressful now must determine Whether or not you can deal With it Reappraisal 0 Go through primary and secondary again continually monitor self until stressor is dealt With O O I The personality types A BC 0 Type A Time urgency impatience 0 Type B Relaxed casual patient 0 Type C 5 C s Control Opposite of helplessness I Commitment Meaningful involvement I Challenge Sees as an opportunity I Choices in lifestyle Less stressful events I Connectedness I Stressmanagement strategies 0 Exercise meditation lifestyle changes I diet sleep eliminate drugsalcohol O laughter Chapter 11 Eating for Wellness I Carbohydrates 4565 Proteins 1035 of daily intake I Fats 2035 of daily intake 0 lt 10 saturated fat I Vitamins O Necessary for proper metabolic function 0 Fat soluble I ADEK stored for a long time Transported by fat 0 Water soluble I B C I Necessary for proper enzyme function 0 Similar to vitamins I Macrominerals Large doses 0 Each are equally important Michigan State Universitv Department of KinesioloaV 0 Macro calcium phosphorous magnesium potassium sodium Minerals Necessary for proper enzyme function I Macrominerals Large doses Macro calcium phosphorous magnesium potassium sodium Water most important nutrient Chapter 12 Achieving a Healthv Weight 0 Body composition and body fat distribution 0 Essential fat Necessary for body functions I Women need more 0 Storage fat This is the problem because it accumulates around the organs 0 Fatfree mass FFM Includes muscle bone organs and uids 0 Theories of the causes of obesity 0 Energy Balance theory Energy expenditure and food intake must be equal 0 Fat Cell Theory Fat cells are storage sites for energy I Decrease size of fat cells 5 weight reduction I Number of fat cells genetics 0 Set Point Theory Individuals are programmed to be a certain weight 0 Dieting lowcalorie diets and healthy weight loss 0 Eating disorders 0 Disturbance in eating behavior that jeopardizes a person s physical or psychosocial health I Anorexia Nervosa I Bulimia Nervosa I Binge Eating Disorder Chapter 13 Preventing Cancer 0 Cancer Uncontrolled growth of abnormal cells in the body 0 Most cells grow to replace a cell but cancerous cells grow without restraint I Tumor lumps of cells abnormal growth of tissues I Benign not threatening I Malignant lifethreatening can spread I Metastasis break off from initial tumor and invade in other body parts 0 Breast cancer in women is the leading cause of death age 1554 I Testicular cancer in men is most common cancer in men ages 1534 0 Other common cancers Colon Rectal colorectal Lung prostate skin uterine cervical 0 Detection early prevention selfchecks I reduce your chances Chapter 14 Understanding Substance Abuse and Addictive Behavior Michigan State University Department of KinesioloaV 0 Substance use a drink with dinner a couple drinks when you go out 0 Substance abuse Interferes in daily life key I Damage own health and health of others 0 Substance dependenceaddiction O Maladaptive pattern of abuse 0 Consistence use 0 Increased quantities and withdrawal symptoms major differences between abuse and dependence 0 Alcohol and factors that in uence its absorption 0 Absorption depends on five factors I Body weight I Gender I Food intake I Type of beverage I Speed of consumption Chapter 16 Exploring Lifetime Wellness Issues 0 Lifetime fitness activities and risk stratification 0 Risk factors age male female all the factors that can create risk got physical activity 0 Health promotion in the workplace Healthv Sleep Habits I Sleep basics and sleep stages 0 Daily sleep requirement drops as you age 0 Newborns need 1317 hours of sleep 0 10 year olds need 1011 hours 0 We need 79 hours optimally 8 0 Sleeping more than that 10 hoursday associated with health problems 0 Alpha stage 0 starting to become tireddrowsy NonREM sleep 0 N1 shallow sleep sudden twitches N2 4555 of sleep 0 N3 night terrors sleepwalking occur in this stage 0 REM sleep brain waves are similar to as if awake 0 Reasons for sleeping and consequences of poor sleep 0 Repair and restoration Protein synthesis digestion tissue repair boosting immune system 0 I Sleep disorders insomnia circadian rhythm disorders and sleep apnea 0 Insomnia Difficulties initiating or maintaining sleep I Do not feel energized Michigan State Universitv Department of KinesioloaV 0 Circadian rhythm problems Inability to synchronize day and night I Body is programmed for a 24 hour clock physiologically jetleg 0 Sleep apnea Restricted air ow andor cessations of breathing Blasts from the Past 0 Know the major concepts from the first half of the course e g TTM principles of fitness development calculating max heart rate 220 Age dimensions of wellness recommended physical activity levels you bring a calculator if you want
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