CH 1: Taking Charge of Your Health
Optimal vitality, encompassing all dimensions of well-being
What is Wellness?
__ is a serious degree of overweight that has a number of health risks.
What is Obesity?
Nutrients that cannot be synthesized by human cells.
What are essential nutrients?
__ is the body's ability to respond or adapt to the demands and stress of physical effort.
What is Physical Fitness?
A broad collection of diseases that affect the heart or blood vessels?
What is Cardiovascular Disease?
Basic, and the most important needs within Maslow's Hierarchy of needs.
Mental states or events that trigger physical and psychological reactions.
The stages of sleep are characterized by different patterns of __.
What is Electrical Brain Activity?
__ __ is a lifestyle management process that involves cultivating healthy lifestyle habits and working to overcome unhealthy ones.
What is Behavior Change?
BMI is a measure of body weight that is based on the concept that weight should be proportional to __.
What is Height?
When consumed, __ provides 9 calories of energy per gram.
What is Fat?
Decreased body fat. Reduced risk of cancer. Improved self image. Increased blood volume and capillary density. Are examples of __ on the human body?
What are long-term effects of exercise?
A heart attack is also known as a _.
What is Mycardial Infarction?
A state met by people who have fulfilled a good measure of their human potential through experiencing realism, acceptance, autonomy, authenticity, capacity or intimacy, and creativity.
What is Self-Actualization?
The __ nervous system directly controls body functions such as blood pressure, heart rate, and digestion.
What is Autonomic?
The deepest stage of sleep.
What is Stage 3 of NREM?
To help achieve the behavior change to increase your overall health and wellness you should create ___.
What are SMART Goals?
Simplest methods for measuring body fat distribution.
What is waist-to-hip ratio calculation and waist circumference measurement?
Inorganic elements called __ are needed in small amounts for the regulation, growth, and maintenance of body tissues; they also aid in releasing energy.
What are minerals?
__ is the process that changes food to energy and builds tissue.
What is Metabolism?
When the blood supply to the brain is cut off and brain tissue dies due to rupturing of the blood vessels.
What is an Hemorrhagic Stroke?
Repression, Projection, and Displacement are __ __ __ __ that can be maladaptive and obscure potential solutions to conflicts.
What are Defense and Coping Mechanisms?
The "wear and tear" on the body that results from long-term exposure to repeated or chronic stress.
What is Allostatic Load?
The body's natural pressure to sleep driven by the neurochemical adenosine.
What is the Homeostatic Sleep Drive?
As you change behavior you move through distinct stages of action: precontemplation, contemplation, preparation, Action, and maintenance/termination.
What is the Transtheoretical Model of Behavior Change?
Fat stored around the waist as visceral fat, which increases the risk of disease development.
What is android (apple) pattern of fat distribution?
__ are guidelines designed to promote health through diet and physical activity.
What are the Dietary Guidelines for Americans (DGAs)?
Improved learning and memory. Reduction of mild to moderate depression. Reduced anxiety. Improved self image. These are examples of ___, ____, or ____ benefits of being physically active.
What are social, emotional, or psychological benefits?
Risk Factors for Cardiovascular Disease that cannot be changed.
Treatment of __ disorders depends on the severity. The best initial treatment is a combination of drug therapy and psychotherapy. If all other approaches have failed ECT is then used.
What is Mood?
Increased blood sugar levels. Weight gain. Suppressed immune system. Digestion Problems. Menstrual Irregularities. These are examples of negative long term effects of __ secretion.
What is cortisol?
Sleep apnea, nasal congestion, coughs, the urge to urinate, anxiety, stress, and pain are ___ disruptors of sleep.
What is Physical?
Rewarding yourself often. Getting as much as support as possible from supportive people. Remembering that you are in control of behavior change. Are examples of actions you should take as you put your ____ _____ plan into action.
What is behavior change?
Promoting slow, steady weight loss. Recommending a balanced diet. Including plans for weight maintenance. Are features of a __, ___ ___ ___ ____ ?
What is a responsible, safe weight loss program?
The recommended daily intake of ___ is 10-35% of ones total daily calories.
What is protein?
According to the ACSM, in order to gain substantial health benefits, a person who participates in moderate-intensity aerobic activity (but no vigorous aerobic activity) should spend at least how many minutes each week in the moderate-intensity activity?
What is 150 minutes?
What is an Elevated Blood Pressure?
Patterns of thinking that make events appear worse than they really are such as magnifying/minimizing, overgeneralization, blaming others, and "all or nothing" thinking.
What are Cognitive Distortions?
A stress management technique that involves us to think and act constructively is the intentional cultivation of attention in a way that is nonjudging and non striving.
What is Mindfulness?
Intervention and treatment for this sleep disorder addresses sleep disruptors or circadian rhythm factors.
What is Insomnia?