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BBH 101 Exam 3
| Term | Definition |
|---|---|
| Aerobic exercise? | Continuous, rhythmic physical activity that increases heart rate and oxygen consumption Ex) running, cycling, swimming, brisk walking, dancing |
| Benefits of regular exercise? | Improves cardiovascular and respiratory function Reduces risk of chronic diseases (heart disease, diabetes, obesity) Enhances mental health (reduces anxiety/depression, improves mood) Promotes healthy weight management Strengthens bones and muscles I |
| Recommended amounts/types of exercise? | Moderate-intensity: >150 min/week (brisk walking Vigorous-intensity: >75 min/week (running, HIIT) Strength training >days/week |
| “HIIT”? (High-Intensity Interval Training) Benefits? | Efficient calorie burning, improved cardiovascular fitness, increased metabolic rate |
| determinants of regular exercise | Individual factors: Motivation, self-efficacy, fitness level Setting factors: accessibility of gyms/parks, social support Interventions: exercise programs, goal setting, reinforcement strategies |
| Accident prevention | Home: prevent falls, secure rugs, smoke detectors Workplace: safety training, protective equipment Motorcycle and automobile: wear helmet/seat belts, avoid distracted driving |
| Single greatest cause of accidental death? | Motor vehicle accidents |
| Mammograms. Why are they important? | Early detection of breast cancer improves survival rates |
| Why do women avoid the screening? | Fear, embarrassment, cost, lack of awareness |
| Colorectal screening | detects colon cancer early, recommended starting age varies (often 45+) via colonoscopy or stool tests |
| Sleep | sufficient amount: 7-9 hours pernight for adults |
| stages (cognitive/physiological gains made by reaching certain stages) | NREM: Physical restoration, growth, immune function REM: Cognitive restoration, memory consolidation, emotional processing |
| What characteristics do “health-compromising behaviors” have in common? | Short-term rewards, long-term risks, often addictive/habitual, socially influenced |
| hormones that control eating | Ghrelin hunger hormone, increases appetite Leptin signals satiety, decreases appetite |
| What is obesity? | Excess body fat affecting health |
| Recommended body fat percentages for males and females? | Males (8-20%) females (21-33%) |
| Risks associated with obesity | diabetes, heart disease, stroke, cancer, premature death |
| “Obesity has replaced ____________” what? As the greatest dietary contributor to poor health | undernutrition |
| “Obesity will soon account for more deaths and disease in the U.S. than ___________ ” what? | smoking |
| Set point theory of weight | body has a biologically determined weight range it tries to maintain |
| Dieting, especially yo-yo dieting, can lower the metabolic rate, leading to what negative results? | Frequent dieting lowers metabolic rate – harder to maintain weight, potential fat gain |
| Caloric intake daily range suggestions: | Sedentary: ~1,800-2,200kcal Active: ~2,200-2,800 kcal |
| One pound gained = approx. ________ extra calories | 3,500 |
| Exercise - not the sole means to weight loss, i.e. one mile = approx. __________ cal burned | 100 |
| anorexia nervosa: | restirction of food, fear or weigh gain |
| Bulimia: | binge eating followed by compensatory behavior |
| binge eating: | recurrent binge eating without purging |
| smoking | Effects: cancer, heart disease, lung disease |
| Synergistic effects: smoking + other risk factors amplify | health risks |
| Stress | physical and psychological response to internal/external demands |
| Distress vs Eustress | Distress: negative stress, harmful Eustress: positive stress, motivating |
| Chronic stress impact | Suppresses immunity, increases risk for chronic disease, impairs cognition |
| “Allostatic Load” | cumulative wear and tear on the body from chronic stress |
| Walter Cannon’s Fight or Flight response | physiological preparation for danger |
| S.E. Taylor and friends tend-and-befriend theory | stress response in women, involves social bonding |
| Coping style: | avoidant coping style minimizing, ignoring problems – less effective long-term approach coping style confronting problems – generally more effective, vigilant – searching for threats to prevent negative outcomes problem focused coping addressing the sou |
| Coping Interventions: | mindfulness training, expressive writing, deep breathing, relaxation training meditation, exercise, humor, seek professional help- health and wellness center |
| Moderate-intensity | : >150 min/week (brisk walking |
| Vigorous-intensity: | >75 min/week (running, HIIT) |
| Strength training | >2days/week |
| Individual factors: | Motivation, self-efficacy, fitness level |
| Setting factors: | accessibility of gyms/parks, social support |
| Interventions: | exercise programs, goal setting, reinforcement strategies |
| Distress: | negative stress, harmful |
| Eustress: | positive stress, motivating |
| Ghrelin | hunger hormone, increases appetite |
| Leptin | signals satiety, decreases appetite |
| Home: | prevent falls, secure rugs, smoke detectors |
| Workplace: | safety training, protective equipment |
| Motorcycle and automobile: | wear helmet/seat belts, avoid distracted driving |
| NREM: | Physical restoration, growth, immune function |
| REM: | Cognitive restoration, memory consolidation, emotional processing |
| Males | (8-20%) |
| females | (21-33%) |
| Sedentary: | ~1,800-2,200kcal |
| Active: | ~2,200-2,800 kcal |
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