BYU Online Health – Flashcards
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What stage of the decision-making model occurs when you reflect about the results of your decision and how it played out?
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assessing the choice
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What stage of the decision-making model occurs when you recognize a problem and start thinking about how to resolve (fix) it?
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identifying the situation
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What stage of the decision-making model occurs when you think about all of the choices you have to resolve a problem?
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list the different options
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What stage of the decision-making model occurs when you act on the decision you made?
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making a choice and carrying it out
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What is the state of emotional tension which occurs when we face challenges, either real or perceived?
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stress
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Which type of stress is good stress since it gives us energy to cope with the situation?
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eustress
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Which type of stress is bad since it gives us an overwhelming feeling making it difficult to cope with the current problem?
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distress
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Which structure produces the major stress hormones?
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the adrenal gland
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What is the name of the major stress hormone?
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adrenaline
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What is the name of the first major stress hormone produced to cope with new stress and challenges?
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adrenaline
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What is another name for the stress response?
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fight-or-flight
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Name six effects of the major stress hormone
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increased heart rate, breathing rate, muscle strength, perspiration, decreased digestion, decreased formation of urine
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List and describe the three phases of the general adaptation syndrome
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1. The first phase is the alarm phase in which the body starts the stress response because the sympathetic division of the nervous system begins to signal organs (heart, lungs, brain) to increase their functions or organs (stomach, intestines, kidneys) to decrease their functions. 2. The second phase is the resistance phase when the body tries to get back into its regular, normal state under the influence of the parasympathetic division. The body organs begin to return back to their normal functions. 3. The last phase is called the exhaustion phase. This is when the body is extremely tired after having coped with a stressful situation.
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List five ways to control stress
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learning time management skills, learning to say no, eating a nutritious diet, taking time to exercise, taking time to sleep, developing hobbies, relaxing, and laughing
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When we experience long-term stress, which hormone can stop our immune system from functioning properly and make us sick?
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cortisol
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Psychological Fatigue
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the fatigue related to mental or emotional fatigue
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Physical Fatigue
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fatigue that occurs because of exercise
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In which stage of grieving does the person may try to postpone the imminent loss by saying "If you give me just a little more time, I will do..."?
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bargaining
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In which stage of grieving would the person feel very resentful of the imminent loss and ask, "Why me?"
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anger
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In which stage of grieving does the person feel helpless but cannot accept the fact that the loss has, or will occur?
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denial
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In which stage of grieving does the person come to terms with the loss and faces reality?
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acceptance
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List eight symptoms of depression
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hopelessness, unhappiness, constant sadness, negative view of self, poor memory, insecurity, changes in appetite, sleeping disturbances, loss of energy, complaints of aches, pains, and other illnesses
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Schizophrenia
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trouble perceiving reality
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Simple Phobia
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fear of flying in an air plane
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Obsessive-Compulsive
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recurring thoughts and actions; may be associated with guilt
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Panic Disorder
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increased anxiety which can lead to other phobias
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What is self-esteem? What factors influence it?
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Self-esteem is how we think and feel about ourselves. It is influenced by our families, friends, media, and life experiences—both positive and negative
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Which level of Maslow's hierarchy shows a person who has a belief system and values in place and is able to help others?
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Self-Actualization
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The need for __________________ best describes the first level of Maslow's hierarchy
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food, clothing, and shelter
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What are heredity factors known as?
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genetics
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What is doing super well in one area to make up for doing something else poorly?
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compensation
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What is blaming someone else for your bad behavior?
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projection
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What is the failure to recognize there is a problem?
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denial
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What is removing a terrible thought from your memory?
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repression
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Who gave us the pyramid of human needs?
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Maslow
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What is the genetic material in chromosomes?
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DNA
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Which defense mechanism allows a person to go back to a more child-like pattern of behavior?
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rationalization
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What are the six categories of nutrients?
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carbohydrates, lipids, proteins, vitamins, minerals, & minerals
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What nutrient provides the body with its major source of energy?
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carbohydrates
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Which nutrient provides the body with stored energy, absorption of vitamins, and protection of body organs?
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fats
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Which nutrient helps to build body tissues, produce enzymes and hormones, antibodies, and produces pigments to carry oxygen and carbon dioxide in red blood cells?
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proteins
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_______________, or ________________ provides bulk in the digestive tract to promote the movement of wastes through the intestine and are found in whole grain foods and vegetables?
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cellulose (fiber)
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What type of carbohydrate is known as blood sugar and is used to help cells make energy?
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glucose
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What is the name of the complex carbohydrate coming from plants that should be our major source of energy?
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starch
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What is the chemical name for table sugar?
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sucrose
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What type of fat helps to increase the production of cholesterol and is solid at room temperature?
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saturated fat
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What type of fat made in the liver can be deposited in the blood vessels (arteries) and clog them up resulting in an increased risk of heart attack, high blood pressure, and stroke?
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cholesterol
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What type of fat is made when the food manufacturers add hydrogen to oils and is associated with increasing blood cholesterol?
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trans fat
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What are the building blocks of proteins called?
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amino acids
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Oils, butter, dairy products are major sources of...
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fats
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Meats, nuts, seeds, eggs are major sources of...
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proteins
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Whole grains, fruits, pasta, and breads are major sources of...
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carbohydrates
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Which organic compounds are needed to help regulate body processes like energy production but do not provide calories to the diet?
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vitamins
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What vitamin produced by the skin helps calcium to be absorbed?
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Vitamin D
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What vitamin is necessary for the absorption of iron, the formation of connective tissue, and wound healing?
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Vitamin C
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Which inorganic (non-living) elements are found in all body tissues to help regulate body processes, regulate the composition and amounts of body fluids, and provide structures to some body tissues?
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minerals
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Which mineral is used in the structure of bones and teeth as well as for muscle contraction, blood clotting, and nerve impulse conduction?
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calcium
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What mineral is necessary for the formation of hemoglobin and for carrying oxygen in the blood?
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iron
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What is the major addition to the New Food Guide Pyramid over the old one?
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more exercise
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What is the major idea behind the New Food Guide Pyramid?
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To allow more choice and variety in the pyramid which leads to a diet a person will have a tendency to stay with throughout their lives.
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What nutrient is necessary for bathing body cells, transporting nutrients and wastes, lubricating joints, aiding in digestion, and regulating body temperature?
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water
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What is another name for empty calorie foods such as soda and chips?
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low nutrient-dense foods
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One cup of chocolate milk contains 15 grams of carbohydrates, 8 grams of fat, and 8 grams of protein. How many calories does it provide?
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164 calories 15 grams carbs x 4 calories - 60 calories 8 grams fat x 9 calories = 72 calories 8 grams protein x 4 calories = 32 calories Total = 164 calories
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Which of the following is NOT a component of fitness?
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nutrient density
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What are the two percentages people learn when they get their body composition tested?
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fat and lean muscle mass
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Women are considered obese if their fat perentage is greater than____________, while men are considered obese if their fat percentage is greater than_______________.
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30, 20
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What is the ability to move a body part through its range of motion?
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flexibility
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What is the ability of the muscles to exert force against resistance?
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strength
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What is the ability to keep working over a long period of time?
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muscular endurance
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What is the ability of the heart, lungs, and blood vessels to circulate oxygen to the body tissues and pick up waste products from the tissues?
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cardiovascular endurance
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Name five benefits of physical exercise.
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There are many benefits including better sleep, control of stress, better muscle tone, improved heart, blood vessel, and lung function, improved moods, weight reduction, improved joint movements, improved oxygenation of the blood, improved hormone function, reduced fat in the blood, etc.
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What is the most weight you can lose in one week safety?
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1 to 2 pounds
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What body type (endomorph, mesomorph, or ectomorph) will have the most difficult time maintaining normal body weight?
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endomorph
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What body shape is more at-risk for heart disease, high blood pressure, stroke, and diabetes mellitus?
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apple
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The presence of excessive body fat is known as:
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obesity
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What is the most common factor directly related to weight gain?
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Eating more calories than one burns off in the form of energy.
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What are two reasons obesity seems to run in families?
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They share common genetics which may make them prone to gaining weight and they also share a common environment where eating habits are also learned.
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What is a common weight assessment that uses the relationship of weight to height?
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BMI
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A BMI higher than ____________ is associated with an increased risk of health problems?
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27
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What may link people with eating disorders together?
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low self-esteem
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List ten symptoms or complications of anorexia nervosa.
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loss of weight 15 percent or more of body weight or below normal weight heartbeat irregularities due to electrolyte (potassium) deficiences dehydration, which could lead to collapse of the circulatory system dry, blotchy skin that is prone to cracking low blood pressure feeling cold fine body hair (lanugo) excessive use of laxatives severe restriction of calories eaten denial of the problem
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What is the major characteristic of bulimia (nervosa)?
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binge eating followed by purging
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What are the major preoccupations bulimics suffer from
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low self-esteem, a desire to be or remain thin, perfectionist behaviors
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Name four symptoms or diagnostic criteria of bulimia
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many episodes of binge eating use of compensatory behaviors, such as purging, to prevent weight gain binging and purging behaviors occur regularly over a longer period tendency to be an overachiever
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Name four complications of bulimia
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chronic sore or irritated throat tooth decay dehydration low blood potassium or hypokalemia
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The loss of the mineral __________________ is associated with purging and may cause heart-rhythm disturbances
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postassium
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What are the eight major diagnostic criteria for binge eating?
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has frequent episodes of eating excessive amounts of food feels a loss of control over the quantity or type of food eaten eats much faster than is usual or normal eats huge quantities of food even if not hungry tries to eat alone out of shame over eating behavior feels disgusted, guilty, or depressed after overeating has binge eating episodes for approximately two days a week (or more) over a six-month period behaves in a way not reflective of bulimia or anorexia nervosa
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What factors may increase binge eating?
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stress, agitation, boredom, anger, sadness, or being told they need to go on a diet
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What is a disorder associated with a craving for non-foods?
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pica
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The deficiency of which two minerals may cause the above disorder?
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zinc, iron
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What image disorder occurs when one is overly concerned about a real or perceived physical defect?
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Body Dysmorphic Disorder
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What is the part of you that comes from your living with your family?
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nurture
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What is feeling sorry for another person called?
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sympathy
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What is understanding another person's feelings that leads to tolerance and respect?
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empathy
