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LIFETIME FITNESS & WELLNESS EXAM 2 CORE
HEALTH AND WELLNESS CONCEPTS REVIEW
โ Mental Benefits Answer: Better self-esteem & body image More positive mindset Less anxiety and depression โ Physical Benefits Answer: - Lower risk of diabetes, cardiovascular disease, and cancer
- Easier motion for physical activity and everyday living
- Lower death rate โ Health Effects of Underweight Answer: - malnutrition
- Osteoporosis
- Menstrual abnormalities that can lead to infertility โ Severe underweight from eating disorders (anorexia nervosa and bulimia) can lead to
Answer: Heart problems Digestive disorders Kidney damage Anemia Lethargy Muscle weakness Dry skin Compromised immune function โ Weight Management Tips Answer: Set goals Get regular body fat assessments Re-evaluate optimum weight over time Guard against lean mass loss during weight loss Incorporate regular aerobic and resistance exercise Eat a healthy diet โ Nutrients Answer: Macronutrients and Micronutrients โ Macronutrients Answer: - Needed in greater amounts
โ Types of fatty acids Answer: - Saturated
- Monounsaturated
- Polyunsaturated
- Trans
- Unsaturated
- Omega- 3 โ What are the different types of fatty acids based on saturation? Answer: Saturated, Monounsaturated, Polyunsaturated โ What is a characteristic of trans fatty acids? Answer: Found in baked and fried foods, and some animal sources โ Which type of fatty acids are liquid at room temperature and mainly come from plant sources? Answer: Unsaturated โ What are the health benefits associated with Omega-3 fatty acids? Answer: Found mainly in fish
โ What is the main function of proteins? Answer: Build and repair body tissue โ How many kilocalories per gram do proteins provide? Answer: 4 kcals per gram โ What are the basic structural units of proteins? Answer: Amino acids โ What role do proteins play in metabolism and disease protection? Answer: Regulate metabolism/protect from disease โ Are proteins a major fuel source in the body? Answer: Usually not a major fuel source โ Complete Proteins Answer: - Only in animal foods and soy products
- Contain all essential amino acids โ Incomplete Proteins Answer: - Present in vegetable sources
- Missing one or more of the essential amino acids
โ Calcium Answer: Essential for building bones and teeth โ Iron also found in Answer: Women menstruating, pregnant, or nursing need adequate iron โ Sources of Iron Answer: legumes, fruits, whole-grain cereals, broccoli, lean red meats, organ meats โ Calcium important for who? Answer: Especially important for pregnant or nursing women โ Calcium may prevent Answer: May help prevent colon cancer โ Sources of Calcium Answer: tuna fish, turnips, mustard greens, broccoli โ Do supplements improve health or exercise performance?
Answer: No scientific evidence currently validates the claim that supplements improve health or exercise performance. โ What is the recommended approach regarding supplements? Answer: The best approach is to eat a wide variety of foods and avoid excessive supplements. โ FDA approval for supplements Answer: No FDA approval is required for supplements โ Safety oversight of supplements Answer: Manufacturers self-police the safety of supplements with no oversight โ Claims about supplements and diseases Answer: Manufacturers cannot make claims about supplements concerning the treatment, prevention, or cure of diseases โ Organic Answer: These are foods are grown or raised without pesticides, hormones, antibiotics or chemical fertilizers โ Irradiation
โ Environmental Factors Answer: - Eating habits, diet, and exercise
- Remain the primary focus
- Can all be controlled โ What is Energy Balance? Answer: The concept of balancing 'calories in' with 'calories out' โ What is Resting Metabolic Rate (RMR)? Answer: The amount of energy expended while sedentary โ What is Exercise Metabolic Rate (EMR)? Answer: The amount of energy expended during exercise โ Factors Affecting Weight Management Answer: Genetics and Hormones Environmental Factors Energy Balance โ Extreme Measures for Weight Loss Answer: Surgery -
Prescription Medications โ two main types of weight loss Surgery Answer: - Restrictive procedures (gastric band)
- Malabsorptive procedures (bypass intestine) โ Prescription Medications for weight loss Answer: - Orlistat/Xenical
- Meridia โ Disordered Eating Answer: - Bulimia Nervosa
- Binge Eating Disorder
- Anorexia Nervosa โ What is Anorexia Nervosa? Answer: Severely limiting calorie intake to the point of starvation โ Who is affected by Anorexia Nervosa? Answer: Both men and women; highest rates among adolescent girls โ What are common behaviors associated with Anorexia Nervosa?
Answer: men ages 35-44; rates in women are rising โ The cost of CVD Answer: 444 billion per year โ CVD Answer: cardiovascular disease โ Types of Cardiovascular Disease (CVD) Answer: Arteriosclerosis Atherosclerosis Coronary Heart Disease Stroke Hypertension โ Arteriosclerosis: A group of diseases Answer: - "Hardening" or narrowing of the arteries
- Blocks blood flow to vital organs โ Atherosclerosis: A type of arteriosclerosis Answer: - Blockage of fatty deposits in blood vessels ("plaque")
- Progressive disease, begins in childhood, symptoms appear later
โ Coronary Heart Disease (CHD): Atherosclerotic plaque in artery Answer: - Angina pectoris (chest pain): occurs with stress or exercise
- Heart attack: death of heart muscle cells/severity varies โ Stroke Answer: - Brain blood supply reduced or blocked
- Brain damage from death of brain cells
- Effects can be short- or long-term/severity varies โ What is hypertension? Answer: - Abnormally high blood pressure (>140/90)
- Long-term or acute = significant health problem โ Something that builds up in the Arteries that restricts blood flow Answer: Plaque โ Blocked artery Answer: leads to stroke โ Major CVD Risk Factors 1 Answer: - Smoking
โ HDL
Answer: good cholesterol โ What is a major risk factor for cardiovascular disease related to lack of physical activity? Answer: Physical Inactivity โ How does regular exercise help counteract many coronary heart disease risk factors? Answer: Regular exercise counteracts many CHD risk factors โ What is a common condition in middle-aged individuals and overweight people that is a major risk factor for cardiovascular disease? Answer: Diabetes Mellitus โ What percentage of diabetics die from some form of coronary heart disease? Answer: 75% of diabetics die from some form of CHD โ How does obesity and being overweight contribute to the development of coronary heart disease? Answer: More likely to develop CHD, even with no other risk factors
โ How does fat distribution in the body affect the risk of coronary heart disease? Answer: Fat distribution = CHD risk: higher waist-to-hip ratio has greater risk โ Physical Inactivity Answer: Regular exercise counteracts many CHD risk factors โ Diabetes Mellitus Answer: Occurs often in middle age/common in overweight 75% of diabetics die from some form of CHD โ How does obesity and overweight relate to the development of Coronary Heart Disease (CHD)? Answer: More likely to develop CHD, even with no other risk factors โ How does fat distribution affect the risk of Coronary Heart Disease (CHD)? Answer: Higher waist-to-hip ratio has greater risk โ Major CVD Risk Factors 3 Answer: - Heredity
โ What is a contributory risk factor of cardiovascular disease (CVD) related to stress? Answer: Stress โ How does stress contribute to multiple risk factors for CVD? Answer: Stress can contribute to smoking, hypertension, and high cholesterol levels. โ How can stress impact blood pressure in relation to CVD? Answer: Stress can release hormones that elevate blood pressure, increasing the risk of CVD. โ What impact does excessive alcohol consumption have on the risk of cardiovascular disease (CVD)? Answer: Excessive alcohol consumption increases the risk of coronary heart disease (CHD), high blood sugar levels, cancer, and other diseases. โ What does the American Heart Association recommend regarding alcohol consumption and CVD risk? Answer: The American Heart Association recommends abstinence or moderation in alcohol consumption to reduce the risk of CVD. โ Stress of CVD
Answer: - Contributes to multiple risk factors: smoking, hypertension, and cholesterol
- Can release hormones elevating blood pressure โ How does excessive drinking affect the risk of cardiovascular diseases? Answer: Increases risk of CHD, high blood sugar levels, cancer, and other diseases โ What does the American Heart Association recommend regarding alcohol consumption? Answer: Abstinence or moderation โ Reducing Risk of Heart Disease Answer: - Don't smoke
- Lower your blood pressure
- Eat a healthy, balanced diet
- Be physically active
- Reduce your stress level โ Major CHD risk factors Answer: smoking, hypertension, high blood cholesterol, inactivity, diabetes, obesity/overweight, heredity, gender, and increasing age
