ENS 330 quiz #1 study set

effects of physical activity on health

-Regular physical activity reduces the risk of many unwanted health outcomes and diseases. -Some physical activity is better than none. The greatest health risk comes from being totally sedentary. Getting up and moving is important to start reducing disease risk and claiming benefits. Some health benefits have been identified with as little as 60 minutes of activity a week. -A target of 150 minutes per week of moderate-intensity activity provides significant health benefits (additional benefits accrue to those who do more). An example of moderate-intensity activity is brisk walking. -If you are already active, additional benefits are possible for most health outcomes if you increase the amount of physical activity by exercising at a higher intensity, more often, or for a longer period of time. -When one considers risks versus benefits, the benefits of physical activity outweigh possible adverse outcomes -Regular exercise, week after week and year after year, is the goal. Maintaining such a program can produce both short-term and long-term benefits. Starting early in life and continuing throughout the lifespan is recommended

tips for better sleep

-Stick to a sleep schedule, even on weekends. -Practice a relaxing bedtime ritual. -Exercise daily. -Evaluate your bedroom to ensure ideal temperature, sound, and light. -Sleep on a comfortable mattress and pillows. -Beware of hidden sleep stealers, like alcohol and caffeine. -Turn off electronics before bed

what percent of Americans do not eat the recommended amount of vegetables?

75% and other foods are over consumed

sleep functions

Heart rate and blood pressure naturally fluctuate during sleep to promote cardiovascular health. -Cells and tissues are repaired as growth hormone is released during deep sleep. -Immune function is promoted with the creation of cytokines that target infections. -hormones related to appetite change

body composition

The makeup of the body in terms of the relative percentage of fat-free mass and body fat.

why is it important to engage in aerobic exercise?

When you exercise so that your heart beats faster and you breathe at a quicker rate, you are providing a positive type of stress on your cardiorespiratory system as well as your entire body

flexibility

ability to move joints through a full range of motion

when does muscle mass begin to decline?

age of 40, accelerates after 65-70

sit less move more

moderate to vigorous- 0.3 hrs light physical activity- 4.1 hrs sedentary- 10.2 hrs

Wellness indicators

physical, emotional, social, intellectual, spiritual, occupational