Stress
The biggest impediment to academic success.
Distress
Negative stress
The general adaptation syndrome
describes how the body responds to stress when homeostasis is disrupted.
The fight of flight response
the physiological reaction induced by nervous and hormonal signals that readies the heart, muscle and other organs and systems in ways that promote survival.
Allostasis
The simultaneous changes that occur in the body to maintain homeostasis.
Cortisol
The primary function is to release glucose.
Stress
Causes cancer by weakening the immune system.
Post-traumatic stress disorder
An individual's response to stress in severe cases.
Burnout
A state of stress-induced physical and mental exhaustion.
Progressive muscle relaxation
A stress management technique that identifies muscular tension and releases it one muscle group at a time.
Biofeedback
Involves monitoring physical stress response.
Cancer
The second leading cause of death in the United States
Benign
Non-cancerous tumor.
Malignant
Tumor needs oxygen and nutrients to grow.
Hodgkins and Non-Hodgkins
Two main types of lymphomas
Leukemias
Cause an increase in white blood cells.
Diabetes
The fastest growing chronic disease.
Type 2
The majority of Americans with diabetes have
Type 2 diabetes
The cells become resistant to insulin.
Refined carbohydrates
reduce your cell's sensitivity to insulin
Post-menopausal women
greatest risk for osteoporosis
Arthritis
A group of joint diseases
Rheumatoid Arthritis
Causes the body's immune system to attack the joints.
Cardiovascular disesase
The leading cause of death in the United States
Coronary heart disease
the type of cardiovascular disease that causes most deaths
Blood pressure
represented by systolic over diastolic (120/80)
HDL cholesterol
removes plaque from the artery walls
Moderate exercise
The risk for cardiovascular disease is lowered by
Calories
the measure of the amount of chemical energy that a food provides
9
Of the 20 amino acids, ______ are considered essential
Protein from plant sources
can be combined to obtain complementary proteins
Simple carbohydrates
primarily provide energy
The glycemic index
A measure of the rate at which foods raise blood sugar levels
Trans fats
produced by adding hydrogen atoms to unsaturated oil
Osteoporosis
disease associated with low calcium intake
Negative caloric balance
In order to lose weight, an individual should strive to a achieve
12%
Women need ______ essential fat for reproductive system related fat deposits
Body composition
defined as the relative amounts of lean and fat tissue in the body.
DXA
The method of body composition assessment using low-dose beams of x-ray energy to measure total fat mass, fat distribution pattern, and bone density.
Bioelectrical impedance
based on the principle that lean tissue is a better conductor than fat.
Essential fat
the minimal amount of fat needed for normal physiological function
3500 calories
A pound of fat is comprised of
Static stretching
the simplest method of stretching for those just starting a stretching program.
Ballistic Stretching
stretching with a jerking of bouncing movement.
Muscular strength
measured by determining the maximum weight a person can lift at one time
Skeletal muscles
under voluntary control
Fast twitch fibers
Athletes with ______________ are more suited for sports requiring quick or short actions (like sprints or weight lifting)
Muscular endurance
best developed by weight work with lower resistance and higher repetitions.
Cardiorespiratory fitness
the ability of the cardiovascular respiratory systems to provide oxygen to the muscles.
Walking
the most popular cardiorespiratory activity in the United States
Atria
two upper chambers of the heart
Ventricles
two lower chambers of the heart
Blood pressure
The pressure exerted on the wall of the blood vessels.
Best exercise
for cardiorespiratory endurance is one that increases heart rate the most over time
Prochaska's stages of change
pre-contemplation, contemplation, preparation, action, maintenance and termination
Physical fitness
set of attributes that relate to your ability to perform moderate to vigorous physical activity without undue fatigue.
Overload Principle
To train at a level that is greater than what your body is accustomed to.
Training effect
A change in the body that occurs as a result of exercise training
Dose response
states that the amount of adaptation you can expect from exercise directly relates to the amount of overload incorporated into the program
FITT formula
Frequency, intensity, time and type
Adaptation
a change in a body system as a result of training
Wellness
the optimal soundness of body and mind
Hypokinetic diseases
diseases caused by inactivity
interconnected
6 dimensions of wellness are _________________
diabetes
Increased levels of body fat put an individual at risk for
enjoyable activity
Choosing an _________________ increases the likelihood a person will continue to exercise
Slow-twitch
muscle fibers tend to fatigue slowly
flexibility
As muscle temperature increases, so does
BMI
incorporates height and weight to estimate weight classification
whole grains
Most college students do not consume enough ____.
Body fat percentage
This is more important than body weight