1
Q
what are the 2 components of a standard drink
A
1) how much alcohol
2) how long it takes to process the alcohol
2
Q
short term problems due to alcohol
A
- delayed reaction time
- possible injury
3
Q
long term problems due to alcohol
A
- liver disease
- cirrhosis
- health deficiencies
4
Q
standard drink of beer
A
12 ounces at 5% alcohol volume
5
Q
standard drink of wine
A
5 ounces at 12% alcohol volume
6
Q
standard drink of liquor
A
1.5 ounces at 40% alcohol volume
7
Q
guidelines for low risk drinking
A
1) no more than 1 drink per hour
2) only 2 drinks if drinking every day
3) no more than 3 drinks on occasion
* no more than 14 drinks per week if all guidelines are followed
8
Q
4 signs of alcohol poisoning
A
1) skin -> pale, clammy, blue
2) breathing -> irregular, shallow or not at all
3) unresponsive -> can’t feel anything
4) vomiting -> choking on their own vomit
9
Q
lifestyle risk reduction model
A
biology + choices = outcome
10
Q
tolerance level
A
the measure of someone’s sensitivity to alcohol (threshold as to when you experience impairment)
11
Q
how is tolerance determined and altered
A
initial tolerance is set by your biology and changes based on the choices you make
12
Q
trigger point
A
- the threshold at which alcohol dependence occurs
- predetermined by biology
- does not change -> set for life
13
Q
alcohol dependence
A
loss of control and cannot predict the amount of alcohol that they will consume
14
Q
protective strategies when using alcohol
A
- plan safe transportation
- eat before drinking
- alternate water with alcohol
- drink at your own pace
- set a drink limit and keep track of your drinks
15
Q
positive effects of physical activity
A
- performance of daily activities
- improved mental health
- reduce obesity
- reduce back problems
- better life expectancy with compressed aging
16
Q
4 hypokintic conditions
A
1) cardiovascular disease
2) diabetes
3) osteoporosis
4) cancer
17
Q
hypokinetic conditions
A
diseases associated with too little/lack of physical activity
18
Q
cardiovascular disease
A
- leading cause of death in the US
- some controllable risk
- disease of heart and blood vessels
- from apple shape body type (belly fat)
19
Q
major uncontrollable risk factors of cardiovascular disease
A
- heredity
- aging
- being male
- ethnicity
20
Q
controllable risk factors of cardiovascular disease
A
- physical inactivity
- tobacco use
- cholesterol levels
- high blood pressure
- obesity
- diabetes
21
Q
Insulin
A
hormone secreted by the pancreas
22
Q
Type 1 Diabetes
A
- juvenile onset/insulin dependent
- pancreas fails to produce insulin
- usually arises before the age of 30
- about 5% of diabetics
23
Q
Type 2 Diabetes
A
- adult onset/ non-insulin dependent
- lack of sensitivity to or lack of insulin
- due to poor diet/lack of exercise
- 90% of diabetics
24
Q
osteoporsis
A
- progressive loss of bone mineral density
- common in old age
- more frequent in women
- occurs earlier in women
25
what dietary factors can cause osteoporosis
- alcohol
- soda
- caffeine
26
uncontrollable risk factors of osteoporosis
- being female
- weighing less than 127 pounds
- being shorter than 5'4
- family history
27
controllable risk factors of osteoporosis
- physical inactivity
- smoking
- alcohol use
- caffeine consumption
- calcium intake
28
cancer
- abnormal, uncontrolled growth of cells
- 2nd most common cause of death in US
- caused by carcinogens
- benign or malignant tumors
29
metastasis
spread of cancer cells from 1 part of the body to another thru blood vessels and the lymphatic system
30
most common cancers
- lung
- colon/rectal
- breast
- prostate
31
lung cancer
- most common cause of cancer death in US
| - chief risk factor is smoking
32
colon/rectal cancer
- 3rd leading cause of cancer death
- polyps
- should start screening after the age of 50
33
Breast Cancer
- most common cancer in women
- BRCA gene
- obesity and alcohol consumption
34
prostate cancer
- most common cancer in men
| - diet is a lifestyle factor
35
causes of cancer
1) role of DNA (genetics, oncogenes, DNA basics)
2) dietary factors (alcohol, fried food, fatty diet)
3) inactivity/obesity (limited physical activity)
4) carcinogens (ingested chemicals, pollutants, radiation and microbes
36
preventing cancer
- avoid carcinogens
- avoid tobacco
- control diet/weight
- exercise
- avoid alcohol
37
Fraud
Intentional perversion of the truth for gain
38
Quackery
promotion of health schemes that are false, unproven and even dangerous
39
clues to fraud/quackery
- lack of certifications/degrees
- promise quick results
- from foreign lands
- not FDA certified
- offer money back guarantee
- before and after pictures
- little to no research
40
supplements
a highly refined dietary ingredient not to be confused with food
41
Dietary supplement health and education act of 1994
- consumers are responsible for determining if they are healthy
- manufacturers don't need FDA approval
42
Stressor
Any physical or psychological event or condition that produces physical and emotional reactions
43
stress response
the physical and emotional reactions to a stressor
44
stress
the general physical and emotional state that accompanies the stress response
45
parts of the nervous system
- brain
- spinal cord
- nerves
46
autonomic nervous system
the branch of the nervous system that controls basic body processes
47
parts of the autonomic nervous system
1) parasympathetic division
2) sympathetic division
3) endocrine system
4) hormones
48
parasympathetic division
moderates the excitatory effect of the sympathetic division, slowing metabolism and restoring energy supply
49
sympathetic division
reacts to danger or other challenges by almost instantly accelerating body processes
50
norepinephrine
a neurotransmitter released by the sympathetic nervous system onto specific tissues to increase their function in the face of increased activity -> when released by the brain it causes arousal (Increased attention/awareness)
51
Endocrine system
glands, tissues and cells that secretes hormones into the bloodstream to influence metabolism and other body processes
52
hormone
chemical messenger produced in the body and transported in the bloodstream to targeted cells or organs for specific regulation of their activities
*physiological changes occur when hormones are released
53
cortisol
a steroid hormone secreted by the cortex (outer layer) of the adrenal gland -> also called hydrocortisone
54
Epinephrine
a hormone secreted by the medulla (inner core) of the adrenal gland that effects the functioning of organs involved in responding to a stressor -> also called adrenaline
55
endorphins
brain secretions that have pain - inhibiting effects
56
fight or flight reactions
a defense reaction that prepares a person for conflict or escape by triggering hormonal, cardiovascular, metabolic and other changes
57
homeostasis
a state of stability and consistency in a person's physiological functioning
58
what does the parasympathetic division do after a stressful situation
it comes in and halts stress response to return the body to homeostasis
59
fight or flight is ...
1) part of our biological heritage
| 2) inappropriate for modern stressors
60
factors that can reduce the magnitude of stress response ...
1) successful prediction
| 2) perception of control
61
somatic nervous system
branch of periphial nervous system that governs motor functions and sensory information, largely under our conscious control
62
effective behavioral responses
- talking
- laughing
- exercising
- meditating
- time management
- assertiveness
63
Ineffective behavioral responses
- over-eating
- hostility
- tobacco
- drugs
- alcohol
64
personality
sum of behavioral, cognitive and emotional tendencies
65
Resilience
helps people face adversity by accepting the reality of their situation, holding on to a belief that life is meaningful and possessing a great ability to improvise
66
hardiness
a form of optimism that helps people handle stress
67
physical symptoms of stress
- dry mouth
- excessive perspiration
- frequent illness
- grinding teeth
- headaches
- high blood pressure
stiff neck/back
- pounding heart
68
emotional symptoms of stress
- anxiety
- depression
- edginess
- fatigue
- impulsiveness
- irritability
- inability to concentrate
- trouble remembering things
69
behavioral symptoms of stress
- crying
- disrupted eating habits
- disrupted sleeping habits
- problems communicating
- sexual problems
- social isolation
- harsh treatment of others
- use of tobacco/drugs/alcohol
70
General Adaptation Syndrome (GAS)
- predictable response pattern to all stressors
1) Alarm -> fight or flight stage
2) Resistance -> new level of homeostasis
3) Exhaustion -> life-threatening type of physiological exhaustion
71
pleasant stressors
eustress
72
unpleasant stressors
distress
73
allostatic load
- long term negative impact of the stress response on the body
- long term wear and tear of frequent activation of the stress response on an individual
- high allostatic load is linked to heart disease and reduced immune functioning
74
depression
a mood disorder characterized by loss of interest in usual activities, sadness, hopelessness, loss of appetite, disturbed sleep and other physical symptoms
75
techniques to manage stress
- exercising
- healthy/balanced diet
- strong social life
- practice effective communication
- practice effective time management
- utilize effective cognitive techniques
- practice relaxation and body awareness techniques
76
adequate sleep
- improves mood
- fosters feelings of competence and self worth
- enhances mental functioning
- supports mental functioning
77
what are the 2 phases of sleep
1) Non-rapid eye movement sleep (NREM)
| 2) Rapid eye movement sleep (REM)
78
Non-rapid eye movement sleep (NREM)
includes 4 stages of successively deeper sleep
79
Rapid eye movement sleep (REM)
the last stage of sleep in which dreams occur
80
how long does it take to sequence thru a full sleep cycle
about 90 minutes
81
homeostatic sleep drive
gets stronger the longer you are awake
82
circadian rhythm
the sleep and wake pattern coordinated by the brain's master internal clock
83
time givers
tools used to help reset the brains master clock such as activity, exercise, eating and light
84
chronic insomnia
sleep disruption that occurs at least 3 times a week for at least 3 months
85
restless leg syndrome
irresistible urge to move legs -> effects about 5% of the population and 25% of pregnant women
86
sleep apnea
occurs when a person repeatedly stops breathing for short periods of time while asleep
87
improving sleep
- create a good sleep environment
- avoid substances that disrupt sleep
- treat conditions that interfere with sleep
88
Personality Type A
- goal oriented
- risk taking
- good under stress
89
Personality Type B
- relationship oriented
- outgoing
- enthusiastic
90
Personality Type C
- detail oriented
- logical
- prepared
91
Personality Type D (Hearty)
- task oriented
- stabilizing
- cautious
KIN 100
flashcards
Decks in class (2)
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