Lifetime Wellness Answers – Flashcards
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BMI
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Body Mass Index
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BMI cutoff for obesity
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30+%
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Set Point
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Body weight and body fat percentage unique to each person that is regulated by genetic and environmental factors
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Spot reducing
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Not possible for body fat
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T/F: Researchers theorize that the biological mechanism to maintain fat stores in women is stronger than in men
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True
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Energy balance equation
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A body weight formula starting that when caloric intake equals caloric output, weight remains unchanged
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Estimated energy requirement
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The average dietary energy (caloric) intake that is predicted to maintain energy balance in a healthy adult of defined age, gender, weight, height, and level of physical activity, consistent with good health
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How many calories are in a gram of fat?
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9
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How many calories are in a carbohydrate?
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4
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How many calories are in a protein?
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4
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Lean body mass
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Nonfat component in the human body
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How many calories are in a pound?
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3650
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Effective weight management includes __ hours of sleep
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8
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Most people need __ minutes of exercise per day for weight management
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60-90
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What percent of all dieters lose weight and also keep off the weight for a significant amount of time
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5%
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T/F: obesity is a chronic disease characterized by an excessively high amount of body fat (about 20% above recommended weight or a BMI at 30 or above)
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True
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Obesity is the __ cause of preventable death in the US
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Second leading
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For successful weight loss, aerobic exercise should be performed ___ days of the week
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Most
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T/F: Research indicated that individuals who are 30+ pounds overweight during middle age lose about 7 years of life
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True
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Recent studies have found that sleep deprivation ____
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Raises Ghrelin levels
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T/F: Under strict caloric reduction, the body makes compensatory metabolic adjustments in an effort to to reduce its fat storage
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False
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T/F: According to the energy-balancing equation, if caloric intake exceeds output, the person gains weight
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True
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If weight management is not a consideration, __ minutes of daily activity provides health benefits
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30
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Tolerable weight
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Typically closer to the health fitness standard than the physical fitness standard
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An estimated __ percent of the adult population of industrialized nations is obese
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35
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Theoretically weight is lost when there is a __
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Negative caloric balance
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On a crash diet, close to half of the weight loss is in ___
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Lean tissue
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Very low calorie diets usually __
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Reduce BMR
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Lower limits of daily caloric consumption for men and women
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Men: 1500 Women: 1200
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Visual imagery
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Improves circulation and increases delivery of antibodies
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How does yoga help the body and mind
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Postures used for relaxation and strength building
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Fight or flight
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A series of physical responses activated automatically in response to environmental stressors
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Stress
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The mental, emotional, and physiological response of the body to any situation that is new, threatening, frightening or exciting
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Stressor
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Stress-causing agent
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Antibodies
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Substances produced by the white blood cells in response to an invading agent
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Homeostasis
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A natural state of equilibrium. The body attempts to maintain this equilibrium by constantly reacting to external forces that attempt to distrust this fine balance
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Progressive muscle relaxation
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A relaxation technique that involves contracting then relaxing muscle groups in the body in succession
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Type A vs Type B personality
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A: behavior pattern characteristic of a hard-driving, overambitious, aggressive, at times hostile and overly competitive person B: behavior pattern character of of a calm, casual, relaxed and easy going individual
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Eustress
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Positive stress
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Distress
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Negative or harmful stress under which health and performance begin to deteriorate
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General Adaptation Syndrome
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Alarm reaction, resistance, exhaustion/recovery
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Alarm reaction
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Immediate response
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Resistance
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If the stressor persists, the body calls upon its limited reserves to build up resistance as it strives to maintain homeostasis
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Exhaustion/recovery
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The body recuperates and returns to homeostasis
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Being overly aggressive and sometimes hostile are descriptors of type __ individuals
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A
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The focus of breathing exercises is to __
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Breathe away the tension
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The mind-body connection
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The connection associates emotional responses with the release of hormones and those hormones may affect health
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Meditation in motion
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Tai chi
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Stress response does not occur unless
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The individual previews a stressor
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Homocysteine
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Reduced by folate
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T/F: HDL is considered the "bad" cholesterol
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False
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The most widely used illegal drug in the U.S. is
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Marijuana
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T/F: Systolic blood pressure is taken during the heart's relaxation stage, when no blood is ejected
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False
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Blood cholesterol can by raised by
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Consuming hydrogenated vegetable oils
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An abnormal cholesterol profile contributed directly to
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Atherosclerosis
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What is a common characteristic among chronic alcoholics?
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Brain dysfunction
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Chronically elevated blood pressue
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Hypertension
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Refers to true concern for and action on behalf of others
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Altruism
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Most successful ex smokers have
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Quit on their own by going cold tired or using self help kits
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Cardiovascular diseases
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The array of conditions that affect the heart and blood vessels
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Altruism
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True concern for and action on behalf of others (opposite of egoism) a sincere desire to serve others above one's personal needs
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Coronary heart disease (CHD)
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Condition in which the arteries that supply the heart muscle with oxygen and nutrients are narrowed by fatty deposits such as cholesterol and triglycerides
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Blood lipids
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Cholesterol and triglycerides
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Systolic blood pressure
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Pressure exerted by the blood against the walls of the arteries during the forceful contraction (systole) of the heart
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Diastolic blood pressure
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Pressure exerted by the blood against the walls of the arteries during the relaxation phase (diastole) of the heart
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Atherosclerosis
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Fatty/cholesterol deposits in the walls of the arteries leading to formation of plaque
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Arrhythmias
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Irregular heart rhythms
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Metastasis
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Movement of bacteria or body cells from one part f the body to another
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Cholesterol
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A waxy substance technically a steroid alcohol found only in animal fats and oil; used in making cell membranes, as a building block for some hormones, in the fatty sheath around nerve fibers, and in other necessary substances
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High density lipoprotein (HDL)
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Cholesterol- transporting molecules in the blood (good cholesterol)
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Low density lipoprotein (LDL)
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Cholesterol transporting molecules in the blood (bad cholesterol)
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Diabetes mellitus
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A condition in which blood glucose is unable to enter the cells because the pancreas either stops producing insulin or does not produce enough to meet the body's needs
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Myocardial infarction
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Heart-attack; damage or death of an area of the heart muscle as a result of an obstructed artery to that area
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What does the SPF reading on sunscreen tell us?
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Sun protection factor (ex: SPF 15 means it'll take 15x longer for your skin to burn under the sun)
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Characteristics of a spiritually centered life
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-sense of meaning and direction in life -relationship to a higher being -freedom -prayer -faith -love -closeness to others -peace -joy -fulfillment -altruism
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Regular strength training among the elderly has been shown to___
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Result in a 200% strength improvement
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T/F: extended periods of inactivity can turn muscle into fat for some individuals
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False
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When exercising in the heat, clothing should__
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Allow for max. Evaporation
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Can result in death without help
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Heatstroke
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Muscle cramps can be caused by
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Low electrolyte levels
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the female athlete triad is the combo of what?
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Disordered eating, secondary amenorrhea, and bone mineral disorders
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Heat exhaustion is
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Characterized by clammy skin
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How long should a person wait to exercise after eating a meal?
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2 hours
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What is the leading cause of death in the U.S.?
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Coronary Heart disease
