Restorative
Sleep
Sleep
The recommended amount of sleep per night for adults is ___ or more hours
What is 7 hours?
Taking 10,000 of these each day is a commonly promoted physical activity goal
What are steps?
This macronutrient is the body’s primary and preferred source of energy
What are carbohydrates?
You survive a 4-hour anatomy lab partly because your table group is suffering with you. This protective factor is the perceived availability of people who can provide emotional or practical help.
What is social support?
You finish a 4-hour exam and immediately open Anki “to relax.” ACLM would probably suggest developing these healthier responses to life’s demands instead
What are coping skills?
Getting adequate sleep reduces the risk of chronic diseases such as _______, ________, and ________
What is Type 2 diabetes, heart disease, high blood pressure, stroke, or dementia?
Adults should complete at least this many minutes of moderate-intensity aerobic activity each week.
What is 150 minutes?
This nutrient, found in fruits, vegetables, whole grains, and legumes, supports digestive health and can help lower cholesterol
What is fiber?
Just 20 minutes after quitting cigarettes, this vital sign begins to fall
What is heart rate?
True or false: According to ACLM, all stress is harmful and should be eliminated whenever possible
What is false?
Some stress can be helpful; distress or chronic negative stress is what can impair health and performance!
______, _______, and ________ can make getting adequate, restorative sleep difficult
What is caffeine, alcohol, screen time, eating a large meal right before bed, shift work?
In addition to aerobic activity, adults should perform this type of exercise on at least two days each week
What is muscle-strengthening or resistance exercise?
This type of fat, commonly found in olive oil, avocados, nuts, and seeds, is generally considered heart-healthy when used in place of saturated fats
What is unsaturated fat?
“Just one cigarette” after quitting does not necessarily mean treatment has failed. ACLM describes these events as a normal part of this process.
What is behavior change?
Stress and sleep have this type of relationship: stress can impair sleep, while sleep deprivation can increase stress and negative emotional responses
What is a reciprocal/bidirectional relationship?
A typical sleep cycle lasts about _______ minutes
What is 90 minutes?
Subtracting your age from this number provides a commonly used estimate of your maximum heart rate
What is 220?
Often called the “sunshine vitamin,” deficiency of this nutrient can impair calcium absorption and contribute to poor bone health
What is vitamin D?
Alcohol increases the risk of at least this many types of cancer according to current federal cancer guidance
What is seven?
Breast cancer, Colorectal cancer, Esophageal cancer, Liver cancer, Oral cavity (mouth) cancer, Pharyngeal (throat) cancer, Laryngeal (voice box) cancer
Chronic stress can increase cortisol and impair peripheral glucose uptake, contributing to this metabolic state associated with elevated blood glucose
What is insulin resistance?
This US state has the highest percentage of adults who report getting 7 or fewer hours of sleep each night
What is Hawaii?
This measure of exercise intensity compares the amount of oxygen consumed during an activity with the amount consumed while resting
What is a metabolic equivalent, or MET?
This dietary pattern emphasizes vegetables, fruits, whole grains, legumes, nuts, olive oil, and fish and is associated with reduced cardiovascular disease risk
What is the Mediterranean diet?
Positive social connection is associated with a lower risk of several chronic conditions. Name one of the conditions specifically
What are depression, anxiety, heart disease, stroke, or dementia?
Chronic stress activates this endocrine pathway, ending in release of cortisol from the adrenal cortex
What is the HPA axis?