question

How much of our lives do we spend sleeping?

answer

1/3

question

How many hours of sleep on average do Americans get per night?

answer

6.7 hours

question

How does this compare to data collected in the 1960's?

answer

16% less (we got 8 hrs in 60's)

question

How does sleep deprivation affect the following: Learning, Memory, and Reaction Time?

answer

It has a cumulative effect, impairment develops in ability to think fast, react quickly and remember things; (In one study, students who had been awake more than 24 hours did 40% worse memorizing lists of words)

question

Based on the research presented, what i the smallest amount of sleep deprivation that can cause changes in attention/memory/reaction time?

answer

A single night at 4-5 hours of sleep can in most people begin to show affects in your attention and your memory and the speed at which you think. Each day of sleep deprivation adds an additional deficit to your cognitive ability.

question

What does current research suggest with respect to human adaptation to chronic sleep deprivation?

answer

They believe they learned to adapt, but have not.

question

How does sleep deprivation affect hunger and blood sugar levels?

answer

Healthy, young study participants restricted to four hours sleep per night for six nights went into a pre-diabetic state. Levels of the hormone leptin (which controls hunger) had dropped and participants were hungry, even though they had eaten.

question

Short sleep times have been linked to which chronic diseases? (4)

answer

Obesity, heart disease, high blood pressure and stroke

question

How do our sleep cycles change with aging?

answer

The amount of time we spend in deep sleep decreases.

question

Do naps really help us when we are sleep deprived?

answer

Yes, what's important is getting your seven and a half to eight hours of sleep total, so naps can help.

question

According to a recent survey from the American College Health Association (ACHA), only about ___ percent of students reported getting enough sleep to feel well rested in the morning 6 or more days a week.

answer

11

question

What are the two biological purposes of sleep?

answer

- Sleeping conserves body energy. It drops your core body temperature, and you burn fewer calories during sleep. You wake with more energy. - It restores you both physically and mentally.

question

How Does Sleep Maintain Your Physical Health? (3)

answer

• maintain your immune system. • reduce your risk for cardiovascular disease. • contributes to a healthy metabolism and body weight.

question

Sleep _______ motor tasks

answer

improves

question

Non-REM (NREM)

answer

Restorative Your body temperature and your energy use decline; sensation is dulled; and your brain waves, heart rate, and breathing slow down while digestive processes speed up. Four distinct stages of NREM sleep have been distinguished by their brain wave patterns.

question

REM Sleep

answer

Energizing - Dreaming takes place - Most muscles are paralyzed except for the respiratory muscles and the tiny muscles of your eyes.

question

Circadian Rhythm

answer

The "Internal Clock." - Is regulated by the pineal gland - Releases a hormone called melatonin, which induces drowsiness

question

Stress

answer

Stimulus/Event that causes our bodies to react or respond A real or imagined threat to one's being that leads to a series of physiological responses and adaptations.

question

What influences how YOU perceive/respond to an event/stress? (7)

answer

• Heredity • Life experiences • Personality • Ability to cope/coping mechanisms • Learned responses • Emotional/Physical health • Meaning he or she attaches to it.

question

Stress is ______ to each person

answer

relative

question

Distress

answer

stress that can have a detrimental effect on health. We view it as negative stress. Ex. exam or not being able to pay one's monthly bills.

question

Eustress

answer

positive stress and can present opportunities for personal growth. Ex. planning a wedding or having a baby

question

What is Acute stress?

answer

Short-term physiological response to an immediate perceived threat. Ex. When someone cuts you off on the freeway, walking into a lecture hall and are given a pop quiz

question

What is Chronic stress?

answer

Ongoing state of physiological arousal in response to ongoing or numerous perceived threats Ex. Divorce, chronic illness, job strain, caregiving, bereavement, natural disasters

question

General Adaptation Syndrome What are the three stages?

answer

Alarm, Resistance, Exhaustion

question

General Adaptation Syndrome What stage are you in during the fight/flight response?

answer

Alarm, stressors disrupts the body's stability

question

General Adaptation Syndrome What stage if your body is attempting to return to homeostasis?

answer

Resistance

question

General Adaptation Syndrome What stage are you in if you endure long term chronic stress and have run out of energy stores?

answer

Exhaustion

question

What branch of the Autonomic Nervous System is activated during the Alarm Phase?

answer

Sympathetic nervous system

question

What gland does the sympathetic nervous system stimulate?

answer

Adrenal glands

question

What is the main stress hormone released and what does it cause to happen?

answer

Epinephrine, which causes more blood to be pumped, more oxygen to be taken up, and glucose to be released

question

Which of the following is an example of an acute stressor? A) Running into your crush B) Dealing with a disability C) Planning a wedding over a year D) Dealing with the death of a loved one after a long battle with cancer

answer

Running into your crush

question

You're sitting home alone at night, and you hear a noise outside the house. Your pulse quickens and your breathing increases. What are you experiencing? A) The fight-or-flight response B) An adaptive response C) Perception and response D) An immunological response

answer

The fight-or-flight response

question

Which branch of the autonomic nervous system slows all the systems stimulated by the stress response? A) Sympathetic nervous system B) Parasympathetic nervous system C) Central nervous system D) Hypothalamus

answer

Parasympathetic nervous system

question

Return to Homeostasis during what stage?

answer

Resistance Stage

question

Return to Homeostasis What Happens When the Parasympathetic Division of ANS takes over?

answer

• calms body down • digestion and temperature regulation functions return to normal • damage which may have been sustained during "fight or flight" is repaired • Also called the "rest and digest"

question

Trifecta of Health

answer

•Stress Management •Physical Activity •Nutrition

question

___ of deaths and ___ of diseases are related to stress

answer

40% 70%

question

Diseases/Effects of Stress (7)

answer

Heart disease weight gain alcohol dependency hair loss impaired immunity and libido diabetes digestive problems

question

What is the largest epidemiological study to date?

answer

The INTERHEART Study • Almost 30,000 participants in 52 countries • Identified stress as one of the key modifiable risk factors for CVD • Linked to arterial blockage due to elevated cholesterol, hardening of the arteries, arrhythmias, and hypertension.

question

What stress hormone is associated with hunger?

answer

• Cortisol • Higher stress levels may increase cortisol levels in the blood. Cortisol also seems to activate fat storage enzymes.

question

_______ stress may cause hair to fall out in clumps.

answer

Prolonged

question

Stress can affect how we ____, ____, and _____. Those with diabetes may lose track of appropriate diet tools and exercise habits, which can lead to __________.

answer

eat, sleep, and exercise hyperglycemia

question

Stress may be the #1 impediment to _______ __________

answer

academic achievement

question

Acute stress has been shown to impair _________ ________

answer

short-term memory

question

Prolonged stress may be linked to ______, which _____ the hippocampus

answer

cortisol (a key stress hormone), which shrinks the hippocampus (major memory center).

question

What Causes Stress in College Students? (7)

answer

Psychosocial Stressors •Fear of failure •Uncertainty about major/career choice •Concern about "not fitting in" •How can I get family to support my decisions? •How am I going to juggle school, job, family, personal life •Financial concerns •Relationships: roommate, girlfriend/boyfriend

question

Internal Stressors (6)

answer

Appraisal Self-Esteem Self-Efficacy Self-Talk Psychological Resilience Psychological Hardiness

question

Appraisal

answer

how we interpret and evaluate people or situations is what makes things stressful, not the people or situations themselves

question

Self-Efficacy

answer

belief in your own ability

question

Self-Esteem

answer

how you feel about yourself

question

Self talk

answer

positive or negative? pessimism, perfectionist, blaming yourself

question

Psychological Resilience

answer

Ability to bounce back, adapting well in face of adversity, trauma, tragedy

question

Psychological Hardiness

answer

• Ability to cope with stress/anxiety - key to reducing stress associated w/Type A • Characteristics: Control, commitment, willing to embrace change

question

Type A

answer

Time conscious, Perfectionists, Competitive, Hard driving (increased risk for CVD, cancer and other chronic and infectious diseases)

question

Type B

answer

Relaxed, noncompetitive, more tolerant of others (low risk)

question

Type C

answer

Stoic, tend to deny feelings, people "pleasers", lack of assertiveness, helpless and hopeless (more susceptible to illnesses such as asthma, autoimmune disorders, MS and cancer)

question

Type D

answer

Distresed, excessive negative worry, irritability, gloom, inhibition - Up to 8x more likely to die of heart attack/sudden cardiac death

question

Ways to manage stress (5)

answer

•Diet/Exercise •Sleep •Time management •Gratitude journal •Journaling

question

Relaxation Techniques Goal to shut off stimulation of ________ branch of nervous system and allow _______ to take over and restore rest.

answer

sympathetic, parasympathetic

question

Spirituality

answer

an individual's sense of peace, purpose, connection to others, and beliefs about the meaning of life Yoga

question

Physical Benefits of Spirituality (5)

answer

• Decrease anxiety, depression • Decrease drug and alcohol use • Decrease blood pressure and the risk of cardiovascular disease • Increase ability to cope with effects of illness and with medical treatments. • Increase feelings of hope/optimism, freedom from regret, satisfaction with life and inner peace.

question

The top 5 negative consequences drinkers reported: __% did something they later regretted __% forgot where they were or what they did __% physically injured themselves __% had unprotected sex __% had an academic related consequence

answer

-33 -32 -20 -12 -9

question

__% of GT undergrads don't drink alcohol

answer

37

question

What does BAC/BAL mean? How are they used?

answer

Blood Alcohol Content (concentration) Blood Alcohol Level Used to measure the amount of alcohol in the body

question

A BAC of .05 means that in every ___ milliliters of blood there is .05 grams of alcohol

answer

100

question

What are the major factors that affect alcohol absorption? (6)

answer

Weight Gender Rate of consumption Food in the stomach Type of drink Other drugs or medications in the system

question

What is alcohol poisoning?

answer

A medical condition that occurs when a person has put so much alcohol into their system that the depressant aspect of the drug slows down the messages from the brain to the lungs and heart and can result in death.

question

Signs of Alcohol Poisoning (5)

answer

Person is known to have consumed large quantities of alcohol Person is unconscious and cannot be awakened Person has cold, clammy, unusually pale or bluish skin Person is breathing slowly or irregularly, less than 8 times a minute or 10 seconds or more between breaths Person vomits while passed out and does not wake up during or after

question

Cigarette Addiction Model (3)

answer

Social, Psychological, Biological

question

Body Image

answer

how you feel about what your body does for you, not just how you look What you believe about your own appearance How you feel about your body, including your height, shape, and weight How you feel in your body, not just about how your body looks

question

Eating food when drinking alcohol

answer

slows the absorption of the alcohol

question

The rate at which alcohol is absorbed and metabolized in the body is

answer

different depending on individual factors

question

Which of the following is a strategy for responsible alcohol consumption? A. Keep track of how many drinks you consume each hour. B. Eat before and while you drink alcohol. C. Drink only one type of alcohol. D. Make sure the designated driver only has one or two drinks.

answer

Eat before and while you drink alcohol.

question

Heavy drinking within a 2-hour period is described as

answer

Binge drinking

question

The leading cause of preventable death among college students in the United States is

answer

alcohol consumption

question

Andrew has a dreadful hangover. What is the only cure for his condition?

answer

Time

question

A condition of severe liver damage that usually results from alcohol abuse is

answer

cirrhosis

question

The rate of cigarette smoking among college students is

answer

declining

question

In a study of college students, what was the primary reason they reported for smoking?

answer

to reduce stress

question

Nicotine _____ blood pressure

answer

increases

question

Some people get addicted to cigarettes quickly and have more difficulty quitting. Research suggests that this is due to a

answer

genetic influence

question

A physiological tolerance to one drug that reduces the effects of another drug is

answer

cross tolerance

question

Abuse of prescription drugs is

answer

increasing

question

Which of the following factors would increase a college student's risk of prescription drug abuse?

answer

Academic and social pressures

question

A drug that increases central nervous system activity is a

answer

stimulant

question

Which of the following best defines body image? A. Specific physical flaws that you focus on B. Your impression of what others think about your appearance C. Your overall feelings, perceptions, and assumptions about your body D. Physical attributes you have inherited from your parents

answer

C. Your overall feelings, perceptions, and assumptions about your body

question

True body image disorders are diagnosed....

answer

in a small percentage of the American population

question

Darren works out excessively and has a well-developed, muscular body but low self-esteem. He may be suffering from

answer

muscle dysmorphia

question

BAC <.01% .01-04% .05-.07% .08-.14%

answer

<.01% not impaired .01-04% sometimes impaired, talkative, relaxation .05-.07% usually impaired, lower alertness, impaired judgement .08-.14% always impaired, slowed reaction time, uncoordinated

question

Tips for Drinking Responsibility (8)

answer

Eat before and while you drink Stay with the same group of friend when out Don't drink before parties or if you feel sad No more than one drink per hour Alternate between alcoholic n nonalcoholic Set limits Avoid drinking games Avoid heavy drinking parties

question

anorexia nervosa

answer

eating disorder characterized by excessive preoccupation with food, self-starvation, or extreme exercising to achieve weight loss

question

bulimia nervosa

answer

eating disorder characterized by binge eating followed by inappropriate measures, such as vomiting, to prevent weight gain

question

binge-eating disorder

answer

a type of eating disorder characterized by binge eating once a week or more, not typically followed by a purge

question

female athlete triad

answer

a syndrome of three interrelated health problems seen in some female athletes: disordered eating, amenorrhea, and poor bone density

question

sleep debt

answer

the difference between the number of hours of sleep an individual needed in a given time period and the number of hours he or she actually slept

question

sleep inertia

answer

a state characterized by cognitive impairment, grogginess, and disorientation that is experienced upon rising from short sleep or an overly long nap

question

religion

answer

system of beliefs, practices, rituals, and symbols designed to facilitate closeness to the sacred or transcendent

question

yoga

answer

system of physical and mental training involving controlled breathing, physical postures, meditation, chanting, and other practices believed to cultivate unity with the Atman, or Absolute.

question

meditation

answer

practice of emptying the mind of thought

question

contemplation

answer

practice of concentrating the mind on a spiritual or ethical question or subject, a view of the natural world, or an icon or other image representative of divinity

question

mindfulness

answer

practice of purposeful, nonjudgemental observation in which we are fully present in the moment

question

altruism

answer

giving of oneself out of genuine concern for others

question

environmental stewardship

answer

responsibility for environmental quality shared by all those whose actions affect the environment

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