KIN 121 Midterm

FITT-VP Principle: Volume and Progression cardio

Volume of activity: •Training volume is the product of frequency, intensity, and time. •Calories per session: the energy expenditure of an exercise session expressed in calories. •MET-minutes: exercise intensity in METs times minutes of exercise. Progression: •Your rate of progression should depend on your goals, fitness, health, age, and adaptation to training. •People vary in their response to identical programs.

warming up and cooling down cardio

Warm-up sessions should include low-intensity, whole-body movements similar to those in the activity that will follow. Cooling down returns the body to a non-exercising state.

stressor

any physical or psychological event or condition that produces physical and psychological reactions.

systole

contraction of the heart; high pressure in ventricles.

physiological changes

occur as the result of the release of key hormones.

respiratory system

the lungs, air passages, and breathing muscles; supplies oxygen to the body and removes carbon dioxide.

time-bound

•Ill work out 3 times a week for the next 16 weeks

the heart

The heart is a fist-sized muscle with four chambers.

Environmental Wellness

•Livability of your surroundings, including the health of the planet. •Preservation of natural resources (protection of plants and wildlife). •Basic biological needs •Air, food, water •Examples? •Recycling, Carpooling, Conserving electricity, Reducing use of pesticides

3 min step test

•Measures how long it takes the pulse to return to normal after three minutes of stepping exercise.

1 mile walk test

•Measures the amount of time it takes to complete one mile of brisk walking and the heart rate at the end of the walk. •A fast time and low heart rate indicate high cardiorespiratory endurance.

factors that can reduce the magnitude of the stress response

•Successful prediction •Perception of control.

diffusion

•the process by which oxygen moves from the lungs to the blood and carbon dioxide moves from the blood to the lungs. •During exercise, you breathe faster to promote this diffusion.

exhaustion

is a life-threatening result when a stressor persists or several stressors occur in succession

VO2 max maximal oxygen consumption

is the highest rate of oxygen consumption an individual is capable of during maximum physical effort, reflecting the body's ability to transport and use oxygen. •Measured in milliliters of oxygen used per minute per kilogram of body weight.

skill (neuromuscular)-related fitness

physical capacities that contribute to performance in a sport or an activity. •These include speed, power, agility, balance, coordination, and reaction and movement time.

exercise

planned, structured, repetitive movement intended to improve or maintain physical fitness.

blood pressure

the force exerted by the blood on the walls of the blood vessels; created by the pumping action of the heart.

stress

the general physical and emotional state that accompanies the stress response.

mindfulness

the intentional cultivation of attention in a way that is nonjudging and nonstriving. Techniques for mindfulness include forms of meditation and neuromuscular activities. •Yoga emphasizes physical and breath control and integrates components of flexibility, muscular endurance, and muscle relaxation. •Tai chi is a system of self-defense that incorporates philosophical concepts from Taoism and Confucianism. Listening to music can also relax us, influencing pulse, blood pressure, and the electrical activity of muscles.

allostatic load

the long-term negative impact of the stress response on the body. •A person's allostatic load depends on many factors, including genetics, life experiences, and emotional and behavioral responses to stressors. •Allostatic load can increase over time.

pulmonary circulation

the part of the circulatory system that moves blood between the heart and the lungs; controlled by the right side of the heart.

systemic circulation

the part of the circulatory system that moves blood between the heart and the rest of the body; controlled by the left side of the heart.

stress response

the physical and emotional reactions to a stressor.

Cardiorespiratory System

the system that circulates blood through the body; consists of the heart, blood vessels, and respiratory system.

oxidative (aerobic) energy system

the system that supplies energy to cells for long periods of activity through the breakdown of glucose, glycogen, and fats. •Aerobic: dependent on the presence of oxygen. •Mitochondria: cellular structures that, in the oxidative energy system, use carbohydrates (glucose and glycogen) or fats to produce ATP.

nonoxidative anaerobic energy system

the system that supplies energy to muscle cells for highly intense exercise of short duration by breaking down muscle stores of glucose and glycogen. •Anaerobic: occurring in the absence of oxygen. •Lactic acid: a metabolic acid resulting from the metabolism of glucose and glycogen. •As soon as it is produced, lactic acid breaks down into lactate—an important fuel—and hydrogen ions (acid). •Training improves the ability to use lactate as fuel.

immediate explosive energy system

the system that supplies very short bursts of energy to muscle cells through the breakdown of cellular stores of ATP and creatine phosphate (CP). •Cells can use CP to make ATP.

alveoli

tiny air sacs in the lungs that allow the exchange of oxygen and carbon dioxide between the lungs and blood.

valves that prevent backflow

tricuspid, pulmonary, mitral, and aortic.

a moderate level of stress, handled appropriately, can actually promote optimal performance. t or f

true

circulation in the heart

1. Oxygen-poor blood travels from the body into the right atrium via the superior vena cava and the inferior vena cava. 2. After the right atrium fills, it contracts and pumps blood into the right ventricle. 3. When the right ventricle is full, it contracts and pumps blood through the pulmonary arteries into the lungs. 4. In the lungs, blood picks up oxygen and discards carbon dioxide. Systemic circulation: 5. Blood flows from the lungs to the left atrium via the pulmonary veins. 6. After the left atrium fills, it contracts and pumps blood into the left ventricle. 7. When the left ventricle is full, it pumps blood through the aorta to the rest of the body.

Motivational steps to start change

1.Examine Pros and Cons of Change 2.Boost your Self-Efficacy 3.Identify Anticipated Barriers to Change 4.Work through the Stages of Behavior Change

alarm stage

which includes the sequence of events in the fight-or-flight reaction, the body is more susceptible to disease or injury because it is geared up to deal with a crisis

moderate physical activity

• causes a noticeable increase in heart rate.

1.5 mile run test

•A fast time indicates high maximal oxygen consumption.

college stressors

•Academic stress •Interpersonal stress •Time pressures •Financial concerns •Worries about the future

effective and ineffective responses to stress

•Although our responses are determined in part by personality or temperament, we often moderate or learn to control them. •Effective behavioral responses such as talking, laughing, exercising, meditating, learning time-management skills, and becoming more assertive can promote wellness. •Ineffective behavioral responses include overeating; expressing hostility; and using tobacco, alcohol, or other drugs.

glucose

: a simple sugar circulating in the blood that can be used by cells to fuel adenosine triphosphate (ATP) production.

diastole

: relaxation of the heart; low pressure in ventricles.

endocrine system

: the system of glands, tissues, and cells that secretes hormones into the bloodstream to influence metabolism and other body processes

managing stress nutrition

A healthy, balanced diet can help cope with stress. Eating wisely enhances feelings of self-control and self-esteem. Limit or avoid caffeine.

Financial wellness

Ability to live within your means and manage your money in a way that gives you peace of mind. Management of financial resources and ability to plan (i.e., budgeting).

ATP

Adenosine triphosphate, or ATP, is the basic form of energy used by cells. •It can be thought of as the energy "currency" of cells. •Cells store a small amount of ATP. •When they need more, they create it through chemical reactions using the body's stored fuels—glucose, glycogen, and fat.

return to homeostasis

After the stressful situation, you begin to feel normal again—the parasympathetic division takes command, halts the stress response, and restores homeostasis. •It calms your body by slowing a rapid heartbeat, drying sweaty palms, and returning breathing to normal.

intellectual wellness

•An active mind detects problems and finds solutions. •Continuous Learning: Acquire knowledge throughout life by: • Thinking critically • Evaluating • Applying knowledge •Find creative and stimulating activities. •Opening mind to new ideas and perspectives.

designing your own exercise program

•An ideal fitness program combines a physically active lifestyle with systematic exercise to maintain physical fitness. •Cardiorespiratory endurance is developed by continuous rhythmic movements of large-muscle groups. •Muscular strength and endurance can be developed through resistance training or calisthenics. •Flexibility is developed by stretching the major muscle groups regularly and with proper technique. •Healthy body composition can be developed through a sensible diet and regular exercise.

major life changes

Any major change in life that requires adjustment and accommodation can be a source of stress. •Early adulthood and the college years are associated with many significant changes. Even positive changes can be stressful. Life changes that are traumatic may be linked to subsequent health problems in some people. •Personality and coping skills are important moderating influences.

sleep disorders

As many as 70 million Americans suffer from chronic sleep disorders. •Insomnia is trouble falling asleep or staying asleep; it is considered chronic insomnia if sleep disruption occurs at least three nights a week and lasts at least three months. •Restless leg syndrome (RLS) involves uncomfortable sensations in the legs that make sleep more difficult. •Sleep apnea occurs when a person repeatedly stops breathing for short periods while asleep; treatments include lifestyle changes, mouthpieces, and breathing devices.

cardiorespiratory system at rest

At rest, your heart beats at a rate of about 50 to 90 beats per minute, and you take about 12 to 20 breaths per minute. A typical resting blood pressure is 120 systolic and 80 diastolic (120/80 mmHg).

autonomic nervous system

Autonomic nervous system: the branch of the nervous system that controls basic body processes; consists of the sympathetic and parasympathetic divisions. •The parasympathetic division moderates the excitatory effect of the sympathetic division, slowing metabolism and restoring energy supplies. •The sympathetic division reacts to danger or other challenges by almost instantly accelerating body processes.

future benefits of cardio

Better control of body fat: •Excess calories are stored in the body as fat. •Regular exercise increases daily calorie expenditure. Improved immune function: •Exercise can have either positive or negative effects on the immune system—the physiological processes that protect us from diseases such as colds, bacterial infections, and even cancer. •Moderate endurance exercise boosts immune function; overtraining depresses it, at least temporarily. Improved psychological and emotional well-being: •Skill mastery and self-control enhance one's self-image. •Recreational sports provide an opportunity to socialize. •Endurance exercise lessens anxiety, depression, stress, anger, and hostility. •Regular exercise also improves sleep.

biofeedback

Biofeedback, hypnosis and self-hypnosis, and massage require a partner or professional training or assistance. •All take practice, and it may be several weeks before the benefits are noticeable. Biofeedback helps people reduce their stress response by enabling them to become more aware of their level of physiological arousal. •Some measure of stress is electronically monitored. •With practice, people can exercise conscious control.

blood vessels

Blood vessels are classified by size and function. •Veins: vessels that carry blood to the heart. •Arteries: vessels that carry blood away from the heart. •Capillaries: very small blood vessels that distribute blood to all parts of the body. The blood vessels are lined with endothelial cells that secrete nitric oxide—a chemical messenger released to promote blood flow.

body composition

Body composition: the proportion of fat and fat-free mass (muscle, bone, and water) in the body. •Healthy body composition: high proportion of fat-free mass and an acceptably low level of body fat. •Fat-free mass: the nonfat component of the human body (skeletal muscle, bone, and water) A person's somatotype affects his or her choice of exercise. •Somatotype: a body-type classification system that describes people as predominantly muscular (mesomorph), tall and thin (ectomorph), or round and heavy (endomorph).

benefits of cardiorespiratory endurance excercise

Cardiorespiratory endurance exercise: •Helps the body become more efficient •Makes the body better able to cope with physical challenges •Lowers risk for many chronic diseases.

cardiorespiratory endurance

Cardiorespiratory endurance: the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity. •It depends on such factors as the ability of the lungs to deliver oxygen to the bloodstream.

cellular metabolism

Cardiorespiratory training improves the body's metabolism: •Increasing the number of capillaries in the muscles. •Training muscles to make the most of oxygen and fuel. •Increasing size and number of mitochondria in muscle and brain cells. •Preventing glycogen depletion and increasing the muscles' ability to use lactate and fat as fuels. •Increasing the activity of cell pumps—structures in cell walls—for sodium, potassium, and calcium. Regular exercise may also help protect cells from the damage caused by free radicals.

exercise safety cold

Cold weather: •Take both the temperature and the wind into account, and dress appropriately. •Hypothermia: low body temperature due to exposure to cold conditions. •Frostbite: freezing of body tissues characterized by pallor, numbness, and a loss of cold sensation. •Wind chill: a measure of how cold it feels based on the rate of heat loss from exposed skin caused by cold and wind. Poor air quality: •Air pollution can decrease exercise performance and negatively affect health.

exercise injuries

Consult a physician for the following: •Head and eye injuries; •Possible ligament injuries; •Broken bones; and •Internal disorders such as chest pain, fainting, elevated body temperature, or intolerance to hot weather. Also seek medical attention for minor injuries that do not get better within a reasonable amount of time.

maintaing cardiorespiratory fitness

Continue at the same intensity at least three nonconsecutive days every week. You may want to set new goals. Engaging in multiple types of endurance activities can help boost enjoyment and prevent some types of injuries. •Cross-training: alternating two or more activities to improve a single component of fitness.

daily hassle

Daily hassles can be a big source of stress and can contribute to a general decrease in overall wellness. For many students, college means being away from home and family for the first time.

Health Threats

•Chronic Diseases: those that develop and continue over a long period of time •Lifestyle Choices: conscious behaviors that can increase or decrease a person's risk of disease or injury •Examples: smoking, exercising, eating a healthy diet •Sedentary Lifestyle: physically inactive; literally, "sitting."

improved cardiorespiratory dunctioning

Endurance exercises enhance heart health: •Maintaining or increasing the heart's blood and oxygen supply. •Improving the heart muscle's function. •Strengthening the heart's contractions. •Increasing the heart's cavity size (in young adults). •Increasing blood volume. •Reducing blood pressure. •Reducing blood cholesterol and triglycerides and increasing HDL (good cholesterol). •Stabilizing the electrical activity of the heart, which protects against cardiac arrest—a malfunction in which the heart suddenly stops beating.

other stressors

Environmental stressors are external conditions or events including a noisy atmosphere, unpleasant odors, pollen, industrial accidents, violence, and natural disasters. Internal stressors include pressures we place on ourselves and our physical or emotional states. Striving to reach goals can enhance self-esteem, but not when expectations are unrealistic.

flexibility

Flexibility: the ability to move joints through their full ranges of motion. •Depends on joint structure, the length and elasticity of connective tissue, and nervous system activity. Inactivity causes the joints to become stiffer with age. •Stretching can help ensure a healthy range of motion.

exercise injuries rice

For minor cuts and scrapes, stop the bleeding and clean the wound. Treat injuries to soft tissue (muscles and joints) with the R-I-C-E principle: •Rest; •Ice; •Compression; and •Elevation.

Many other health problems can be worsened by stress, including:

•Digestive problems; •Tension headaches and migraines; •Insomnia and fatigue; •Injuries; •Menstrual irregularities, impotence, and pregnancy complications; and •Psychological problems.

cardiovascular disease

•During the stress response, heart rate increases, blood vessels constrict, and blood pressure rises. •Chronic high blood pressure is a major cause of strokes and heart attacks. •People who respond to situations with anger and hostility are more likely to have heart attacks.

FITT-VP Principle cardio

Frequency of training: •Most experts recommend three to five days per week. Intensity of training: •You must exercise intensely enough to stress your body so that fitness improves. •Choose the method that is best for you. Target heart rate zone: the range of heart rates that should be reached and maintained during cardiorespiratory exercise to obtain optimal training effects. Heart rate reserve: difference between maximum heart rate and resting heart rate; used in some methods of determining target heart rate zone. MET: a unit of measure that represents the body's resting metabolic rate—that is, the energy requirement of the body at rest. Ratings of perceived exertion (RPE): a system of monitoring exercise intensity based on assigning a number to the subjective perception of target intensity. Another easy method is the talk test: •You should not work out so intensely that you cannot communicate. •Speech is limited to short phrases during vigorous-intensity exercise.

managing stress communication

Good communication skills can help everyone form and maintain healthy relationships. •Communicating in an assertive, confident way can prevent potentially stressful situations from getting out of control. Keys to good communication in relationships: •Self-disclosure; •Listening; and •Feedback. Suppressing your feelings or inappropriately expressing anger are both counter-productive.

exercise safely

Guidelines for training, continued: •Warm up before exercise. •Cool down after exercise. •Exercise safely. •Protect yourself with the appropriate clothing and gear. •Take a partner when exercising in deserted areas. •Give vehicles plenty of leeway. •Take precautions in the weight room. •Always use good technique. •Overloading your muscles and joints can lead to serious injury, so train within your capacity.

guidelines for training

Guidelines for training: •Train the way you want your body to change. •Train regularly. •Start slowly, and get in shape gradually. •Increase duration and frequency before intensity. •Overtraining: a condition caused by training too much or too intensely, resulting in lack of energy, decreased physical performance, and aching muscles and joints.

components of physical fitness

Health-related fitness—physical capacities that contribute to health—includes the following components: •Cardiorespiratory endurance; •Muscular strength; •Muscular endurance; •Flexibility; and Body composition

exercise safety hot

Hot weather and heat stress: •Stay fit, avoid overly intense or prolonged exercise for which you are not prepared, drink adequate fluids, and wear appropriate clothing. •Dehydration: excessive loss of body fluids. •Heat cramps: sudden muscle spasms and pain associated with intense exercise in hot weather. •Heat exhaustion: illness resulting from exertion in hot weather. •Heatstroke: a severe and often fatal heat illness characterized by significantly elevated core body temperature.

preventing injuries

Important guidelines: •Train regularly and stay in condition. •Gradually increase frequency, intensity, or duration. •Avoid or minimize high-impact activities. •Get proper rest between exercise sessions. •Drink plenty of fluids. •Warm up thoroughly before exercise and cool down afterward. •Achieve and maintain a normal range of motion in your joints. •Use proper body mechanics. •Don't exercise when you are ill or overtrained. •Use proper equipment. Don't return to your normal exercise until injuries have healed

exercising to improve physical fitness

Increasing the intensity and duration of physical activity can result in: •Greater health and wellness benefits •Increased physical fitness

relationships and stress

Interpersonal relationships can be one of the most significant sources of both stress and support. In stressful circumstances, many people lean on their friendships, which are often more stable and longer lasting that intimate partnerships. Intimate love relationships are among the most profound human experiences, often initially characterized by high levels of passion. Communication is key to developing and maintaining any type of relationship.

physical wellness

•Fitness level and your ability to care for yourself •Five health-related components of physical fitness (e.g., muscular strength) •Outside of fitness: sexual health, skin, nutrition

promoting health

•For substantial health benefits, adults should do at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic physical activity each week. •Increasing the volume and intensity of exercise results in additional health benefits. •Adults should also do muscle-strengthening activities. •Everyone should avoid inactivity.

Spiritual Wellness

•Guiding beliefs, principles, or values that give meaning and purpose to your life. •Continuous process to search for meaning and direction in life. •Comfortable sense of right and wrong. •Internal feelings of self-worth. •Compassion & Altruism •Can be a religious tie or not.

managing stress social support

Meaningful connections with others can play a key role in stress management and overall wellness. A sense of isolation can lead to chronic stress and increase one's susceptibility to illness. To maintain social ties: •Foster friendships; •Keep your family ties strong; and Get involved with a group More than 25% of college students report stress because they are lonely. •Write down what is making you feel lonely. •Invite someone to lunch, coffee, or some area of the campus. •Talk on the phone with friends or family. •Attend events on campus. •Make eye contact. •Volunteer. •Speak with classmates. •Organize group visits to nearby attractions. •Don't minimize what you're feeling. •Visit your campus counseling center.

monitoring your heart rate

Measure your heart rate using a heart rate monitor or by counting your pulse beats. To take your pulse, press your index and middle fingers gently on the radial artery in your wrist.

Metabolism

Metabolism is the sum of all the chemical processes necessary to maintain the body. Energy is required to fuel vital body functions. Metabolic rate: the rate at which the body uses energy.

muscular endurance

Muscular endurance: the ability of a muscle to remain contracted or to contract repeatedly for a long period of time. Muscular endurance is important for good posture and for injury prevention.

muscular strength

Muscular strength: the ability of a muscle to exert force in a single maximum effort. •Relative strength: the maximum force exerted, relative to body weight, body size, and muscle size. Maintaining strength and muscle mass is vital for healthy aging.

interpreting your fitness score

Note that field tests of cardiorespiratory fitness are not precise scientific measurements. •They have up to a 10 to 15% margin of error. You can use the assessment tests to monitor your progress by retesting from time to time. •Always compare scores for the same test.

cardiorespiratory system during exercise

•Heart rate increases. •Breathing speeds up and becomes deeper. •The heart's stroke volume—the amount of blood the heart pumps with each beat—increases. •Cardiac output—the volume of blood pumped per minute—increases. •Working muscles receive more blood. •Systolic blood pressure increases, while diastolic pressure remains steady or decreases slightly. •To oxygenate the increased blood flow, you take deeper breaths and breathe faster.

stress and immune system

•Increased levels of stress hormones are linked to a decrease in the number and functioning of immune cells. •Some of the health problems linked to stress-related changes include vulnerability to colds and other infections, asthma and allergy attacks, and flare-ups of chronic diseases. •Chronic stress may cause prolonged secretion of cortisol and accelerate the course of diseases that involve inflammation. •Mood, personality, behavior, and immune function are intertwined.

Determinants of Health

•Individual: Heredity & Lifestyle Behaviours •Micro-Level: Social Circumstances & Others •Macro-Level: Environmental Conditions & Medical Care

Occupational Wellness

•Level of happiness and fulfillment you gain through your work. •CHOSE SOMETHING YOU ENJOY! Or well-being will suffer.

oxygen

Oxygen is an important component of the body's energy-producing system, so the cardiorespiratory system's ability to pick up and deliver oxygen is critical.

relevant

•Not "my mom told me to stop biting my nails" BUT "I know biting my nails is gross so I should stop"

achievable

•Not "win Wimbledon" BUT "learn how to play tennis"

measurable

•Not - "start exercising" BUT "go to the gym MWF at 5:50pm"

specific

•Not - "try to do better in class" BUT "study my class notes 2 times a week"

managing stress exercise

People who exercise regularly react with milder physical stress before, during, and after exposure to stressors. An integrated fitness program can have a significant impact on stress. People who exercise compulsively risk overtraining.

creating a personal plan

Personal Contract •A statement of commitment to your goal •The date you will start •The steps you will take to measure your progress •The date you expect to reach your final goal smart goals

Physical Activity and Exercise for Health and Fitness

Physical activity is beneficial for promoting health and reducing the risk of chronic diseases.

Dimensions of Wellness

Physical wellness Emotional wellness academic wellness social wellness environmental Intellectual wellness Spiritual wellness financial wellness occupational

experience

•Past experiences dramatically influence the evaluation of a potential stressor. •Effective behavioral responses can overcome the effects of negative past experiences.

generation Z Gen Z

•People belonging to Gen Z—born between 1997 and 2015—report more stress over current issues in the news. •They also have a greater response to day-to-day stressors and are more likely to report poor mental health. •Over half of Gen Zers find support by using social media—but 45% say social media makes them feel judged, and 38% feel bad about themselves because of using it.

adequate sleep and your health

Poor-quality or insufficient sleep has been associated with a number of health problems and impairments. The stress hormone cortisol is released during sleep; but it is the lack of sleep that has the greatest impact on stress. •Extreme sleep deprivation can cause hallucinations, psychotic symptoms, and a significant increase in heart attack risk. Drowsy driving is responsible for more than 109,000 injuries and 6,400 deaths each year. •Drowsiness slows your reaction time and lessens your ability to pay attention and make good decisions. •If you are drowsy while driving, pull over.

cognitive techniques

Practice affirmations and avoid negative self-talk. Act constructively and problem solve. •Define the problem and identify its causes. •Consider several alternative solutions, and weigh their positive and negative consequences. •Make a decision, and make a list of things you must do to act on it. •Do them. •Evaluate the outcome and revise your approach if necessary. Modify your expectations and live in the present. Cultivate your sense of humor.

Progressive overload adapting to the amount of training

Progressive overload: the training principle that progressively increasing amounts of stress on the body causes adaptation that improves fitness. The amount of new activity added above a person's usual level is known as overload.

reduced risk of chronic disease

Regular endurance exercise lowers your risk of cardiovascular disease (CVD). It also lowers risk of cancer, type 2 diabetes, and osteoporosis. Exercise increases acute inflammation during and shortly after a workout, but it reduces chronic levels if the training is not severe. - inflammation: the body's response to tissue and cell damage, environmental poisons, or poor metabolic health. Physically fit people have a reduced risk of dying prematurely from all causes.

how much physical activity is enough

Regular physical activity, regardless of intensity, makes you healthier and can help protect you from chronic disease. You obtain even more benefits when you are physically fit. •Fit people have more energy and better body control and can enjoy a more active lifestyle. Some physical activity is better than none. More physical activity is better than some—as long as it does not result in injury.

Transtheoretical Model of Behavior change

•Precontemplation: no intention of changing behavior •Contemplation: intends to take action •Preparation: plans for taking action •Action: outwardly changes behavior and environment •Maintenance: successful behavior change is maintained for six months or more •Termination: has exited the cycle of change and is no longer tempted to lapse into old behavior

beep test

•Predicts maximal oxygen consumption. •A prerecorded series of "beeps" sound off at faster and faster intervals, and the exerciser must keep up with the beeps.

SMART goals

•S = specific •M = measurable •A = achievable •R = relevant •T = time-bound

relaxation and body awareness techniques

Relaxation response: a physiological state characterized by a feeling of warmth and quiet mental alertness. •Heart rate, breathing, and metabolism slow down. •Blood pressure and oxygen consumption decrease, and blood flow to the brain and skin increases as brain waves shift from an alert beta rhythm to a relaxed alpha rhythm. Progressive muscle relaxation involves tensing and relaxing the muscles one by one. Visualization can improve performance. •Imagine yourself floating on a cloud, sitting on a mountaintop, or lying in a meadow; your body will respond. Several breathing techniques can be used for one-the-spot tension relief and long-term stress reduction. •Deep, slow breathing is associated with relaxation, while rapid, shallow, often irregular breathing occurs during the stress response. •Experts suggest inhaling through the nose and exhaling through the mouth. •Practice is important.

managing stress writion

Set aside time to write down your thoughts, ideas, and feelings about stressful events in your life. This form of coping with severe stress may be especially helpful for those who find it difficult to open up to others. Writing about traumatic and stressful events may have a short-term negative effect on mood, but over the long term stress is reduced and positive changes in health occur.

boost self-efficiency

•Self-Efficacy: the belief in one's ability to take action and perform a specific task. How To Boost • Notice what is in your control (Locus of Control) • Visualize yourself enjoying the benefits of change (Imagery) • Talk your way through the process (Self-Talk) • Find a support system or role model

sleep

Sleep is as important to healthy living as are healthful diet and exercise. Adequate sleep: •Improves memory, creativity, and mood; •Fosters feelings of competence and self-worth; •Works against depression and anxiety; •Lowers food craving and maintains the immune system; •Helps prevent cardiovascular disease, diabetes, weight gain, certain cancers, and neurodegenerative diseases; •And more.

how sleep works

Sleep occurs in two phases. •Non-rapid eye movement (NREM) sleep includes stages of successively deeper sleep. •Rapid eye movement (REM) sleep is the second phase of one sleep cycle, during which dreams occur. •When people fall asleep, they cycle through the stages of NREM and then REM sleep. The sequence lasts about 90 minutes, and then the cycle repeats.

developing a cardiorespiratory endurance program

•Set realistic goals. •Set your starting frequency, intensity, and duration of exercise at appropriate levels. •Choose suitable activities. •Warm up and cool down. •Adjust your program as fitness improves.

gender and stress

•Some responses to stressors may be deemed more appropriate for one gender than another. •Strict adherence to gender roles, however, limits one's response to stress can itself become a source of stress. •Women report a higher level of stress than men.

social stressors

Social networks, real and virtual, can improve your ability to deal with stress but can also become stressors. College can involve big changes in real social networks. •This may be especially true for those for whom English is not their first language. Electronic or virtual networks can impinge on personal space, waste time, and distract you. •People who continually check their e-mails, texts, or social media report higher levels of overall stress.

Specificity adapting to type of training

Specificity: the training principle that developing a particular fitness component (e.g., flexibility) requires performing exercises specifically designed for that component. A well-rounded exercise program should include exercises geared to each component of fitness.

managing stress spiritual wellness

Spiritual wellness is associated with more effective coping skills and higher levels of overall wellness. •It is also linked to longer life expectancy, reduced risk of disease, faster recovery, and improved emotional health. To develop spiritual wellness, choose activities that are meaningful to you. This may involve looking inward, spending some quiet time alone with your thoughts and feelings. It may also involve reaching out to others.

cultural background

•Students come to the U.S. from around the world; but the resulting clash of cultures can be a source of stress. •Stress reactions are also influenced by one's upbringing and cultural background.

managing stress time management

Strategies for improving your time-management: •Set priorities. •Schedule tasks for peak efficiency. •Set realistic goals and write them down. •Budget enough time. •Break up long-term goals into short-term ones. •Visualize achieving your goal. •Keep track of the tasks you put off. •Consider doing your least-favorite tasks first. •Consolidate tasks when possible. •Identify quick transitional tasks. Strategies for improving your time-management, continued: •Delegate responsibility. •Say no when necessary. •Give yourself a break. •Avoid your personal "time vacuums." •Stop thinking or talking about what you're going to do, and just do it.

physical response to stressors

Sympathetic nerves use a neurotransmitter to affect nearly every organ, sweat gland, blood vessel, and muscle to enable your body to handle an emergency. •Norepinephrine: the neurotransmitter released by the sympathetic nervous system onto specific tissues to increase their function in the face of increased activity. •When released by the brain, norepinephrine causes arousal (increased attention, awareness, and alertness); it is also called noradrenaline. In general, the sympathetic division commands your body to stop storing energy and use it in response to a crisis.

stress or something more serious

Symptoms that may indicate a more serious problem: •Depression, anxiety, or other emotional problem begins to interfere seriously with school or work performance or with relationships. •Suicide is seriously considered or attempted. •Hallucinations, delusions, incoherent speech, or loss of memory occur. •Alcohol or drugs are used to the extent that they impair normal functioning.

Target Behavior

Target Behavior: an isolated behavior selected as the object of a behavior change program •Start with something simple. •Build on your success over time. Reflect on your Target Behavior •Assess how the target behavior affects your level of wellness. •Think about who or what resources can help you manage your target behaviour. •Contemplate why you want to change this behavior

natural sleep drives

The homeostatic sleep drive is the drive for sleep that builds up the longer you are awake. •When people are awake during the day, the neurochemical adenosine accumulates in the brain and promotes sleep onset. •A reasonably early wake time helps that process. The circadian rhythm is the sleep and wake pattern coordinated by the brain's master internal clock. •Travel and some personal habits can cause the internal body clock to be out of sync with the time zone. •The master clock can be reset by "time-givers" (or zeitgebers) such as activity, exercise, eating, and most importantly, light.

adaptation to stress

The human body is adaptable, adjusting to meet increasing demands. •Adaptation: the physiological changes that occur with exercise training. Physical training: the performance of different types of activities that cause the body to adapt and improve its level of fitness.

The FITT-VP Principle

The overload needed to maintain or improve a particular level of fitness for a particular fitness component is determined through six dimensions known as FITT-VP: •Frequency—how often. •Intensity—how hard or how fast. •Time—how long (duration). •Type—mode of activity. •Volume—how much (frequency × intensity × time). •Progression—how a program advances over time.

interrelated stress

The physical, emotional, cognitive, and behavioral symptoms of excess negative stress are intimately interrelated. •The more intense the emotional response, the stronger the physical response.

getting help

The starting point is to listen to your body and learn to recognize the stress response and the emotions and thoughts that accompany it. Peer counselors can offer sympathetic listening and steer those seeking help to appropriate resources. Support groups are typically organized around a particular issue or problem. Psychotherapy, especially a short-term course of sessions, can be helpful in dealing with stress-related problems.

energy from food

The three classes of energy-containing nutrients in food: •Carbohydrates; •Fats; and •Proteins.

FITT-VP time and type cardio

Time (duration) of training: •A total duration of 20 to 60 minutes per day is recommended. •Exercise can take place in a single session or in multiple sessions lasting 10 or more minutes. Type of activity: •Cardiorespiratory endurance exercises include activities that involve rhythmic use of large-muscle groups for an extended period of time.

Cultural wellness

•The way you interact with others who are different from you, and includes accepting, valuing, and celebrating different cultural ways. •Attempting to experience new and diverse cultures and discuss perspectives. •Maintaining and valuing your own cultural identity.

increasing physical activity to manage weight

•To prevent weight gain, lose weight, or maintain weight loss, 150 to 300 minutes per week of physical activity may not be enough. •Up to 90 minutes of physical activity per day is recommended.

Identify anticipate barriers

•What are key barriers you will face? •What are the problems and challenges you have faced in the past? •What is stopping you from starting? •What are the short-term consequences of starting? •What will get in your way moving forward? Develop a plan for your barriers •Learn from failures and mistakes, they WILL happen

flight or fight

Together, these almost instantaneous physical changes are called the fight-or-flight reaction: a defense reaction that prepares a person for conflict or escape. Fight-or-flight gives you the heightened reflexes and strength you need to dodge the car or respond appropriately to other stressors. The physical changes vary in intensity, but the same basic set of reactions occurs in response to any type of stressor

Counterproductive bad Strategies for Coping with Stress

Unhealthy coping techniques to avoid include: •Alcohol; •Tobacco; •Other drugs—stimulants, marijuana, and opioids; and •Binge eating. None of these methods addresses the actual cause of the stress in your life.

oxygen poor blood deoxygenated?

Waste-laden, oxygen-poor blood travels through the venae cavae into the heart's right upper chamber, or atrium. •Venae cavae: the large veins through which blood is returned to the right atrium of the heart. •Atrium: one of the two upper chambers of the heart in which blood collects before passing to the ventricles (plural: atria). After the right atrium fills, it contracts and pumps blood into the heart's right lower chamber, or ventricle. •Ventricle: one of the two lower chambers of the heart from which blood flows through arteries to the lungs and other parts of the body. When the right ventricle is full, it contracts and pumps blood through the pulmonary artery into the lungs. In the lungs, blood picks up oxygen and discards carbon dioxide. The cleaned, oxygenated blood flows from the lungs through the pulmonary veins into the heart's left atrium. After the left atrium fills, it pumps blood into the left ventricle. When the left ventricle is full, it pumps blood through the aorta—the body's largest artery—for distribution to the rest of the body.

job related stressors

Worries about job performance, salary, job security, and interactions with others can contribute to stress. •Tight schedules leave less time for stress-proofing activities. •When people are given opportunities to shape their job descriptions and responsibilities, job satisfaction goes up and stress levels go down. If job-related (or college-related) stress is severe or chronic, it can result in burnout—a state of physical, mental, and emotional exhaustion. •People who are highly driven and people in the helping professions are especially susceptible.

improving sleep

You likely get less than the recommended amount of sleep per night (7-9 hours for adults). Support natural sleep rhythms and drives (take naps, stick to sleep schedule). Create a good sleep environment (dark, quiet, cool). Avoid substances that disrupt sleep (caffeine, alcohol, drugs, heavy meals). Treat conditions that interfere with sleep. Don't equate sleeplessness with job or school performance (less sleep does not equal better performance).

building cardiorespiratory fitness

You must increase the intensity, frequency, and duration of exercise carefully to avoid injury and overtraining. •For the initial stage, exercise at the low end of your target heart rate zone. •Slowly and gradually increase the amount of overload. •Keep an exercise log or training diary . Be aware of the pros and cons of interval training for rapid improvement. •High-intensity interval training (HIIT) involves a series of very brief, high-intensity exercise sessions interspersed with short rest periods.

stick with it

You will hit obstacles •Take a breath, see how you're doing, and make changes Identify what the problem is •Social influences •Levels of motivation and commitment •Choice of techniques and level of effort •Stress barrier •Procrastinating, rationalizing, and blaming (irrational thought patterns)

exercise and the three energy systems

Your body typically uses all three energy systems when you exercise. •The intensity and duration of exercise determines which energy system predominates. Physically fit people can increase their metabolic rate, generating the energy needed for exercise. People who are not fit cannot respond in the same way. •A fitness program should target the energy system most important to your goals. •The cardiorespiratory system is the key to overall fitness.

hormone

a chemical messenger produced in the body and transported in the bloodstream to targeted cells or organs for specific regulation of their activities.

glycogen

a complex carbohydrate stored in the liver and skeletal muscles; the major fuel source during most forms of intense exercise. •Glycogen is the storage form of glucose.

epinephrine

a hormone secreted by the medulla (inner core) of the adrenal gland that affects the functioning of organs involved in responding to a stressor; also called adrenaline.

depression

a mood disorder characterized by loss of interest, sadness, hopelessness, loss of appetite, disturbed sleep, and other physical symptoms. •Someone who has symptoms of major depression for more than two weeks should consider treatment. Most communities and many colleges have hotlines and/or health services and counseling centers that can provide help

coronary arteries

a pair of large blood vessels that branch off the aorta and supply the heart muscle with oxygenated blood.

general adaptation syndrome GAS

a pattern of stress responses consisting of three stages—alarm, resistance, and exhaustion.

homeostasis

a state of stability and consistency in a person's physiological functioning.

pros and cons

•What are the short-term consequences? Benefits? •What are the long-term consequences? Benefits? •Do the benefits outweigh the consequences? •Do the short-term benefits create a process that will support you through your process? •Do you really want to change?

Social wellness

•Your ability to develop and maintain satisfying and supportive relationships. •Feeling a sense of belonging in a unit or group of people. •Examples: •Greek Life •Campus ministries •Registered Student Organizations •Intramural Sports •Residence hall associations/governments

physical activity

body movement that is carried out by the skeletal muscles and requires energy.

emotional wellness

•Your ability to: •Know your own emotions •Recognize and understand others' emotions •Manage your emotions and motivate yourself •Manage others' emotions •Effective at strategies: •Mood Management •Coping with Stress •MSU Counseling Center

carbon dioxide

•a gas produce during the metabolism of carbohydrates, fats, protein, and acids.

cortisol

•a hormone secreted by the cortex (outer layer) of the adrenal gland; also called hydrocortisone.

endorphins

chemicals that have pain-inhibiting effects.

vigorous physical activity

•causes rapid breathing and a substantial increase in heart rate.

resistance stage

•is a new level of homeostasis in which the body is more resistant to disease and injury than normal.

eustress

•stress resulting from a pleasant stressor.

distress

•stress resulting from an unpleasant stressor.

personality

•the sum of behavioral, cognitive, and emotional tendencies. •Some personality traits enable people to deal with stress more successfully. •Hardiness, a form of optimism, allows some people to view potential stressors as challenges and opportunities; and to view fewer situations as stressful. •Resilience allows people to accept reality, hold on to a belief that life is meaningful, and improvise.

managing stress conflict resolution

if conflict isn't handled in a constructive way, it can damage or destroy a relationship. Basic strategies: •Clarify the issue by asking questions. •Find out what each person wants by respectfully sharing needs or goals. •Determine how you both can get what you want without sacrificing too much. •Work out a plan for change that is specific and identifiable. •Solidify the agreements and make sure they match the initial issue. •Review and renegotiate by checking-in periodically.

3 energy systems

immediate explosive nonoxidative anaerobic oxidative aerobic