BBH Exam 2

Muscular strength

Maximum force your muscles can apply in a single effort that keeps your skeleton aligned, helps with balance, protects your back & increases your metabolic rate & bone density

Major minerals

Minerals that are required in 100 mg/day doses Examples: sodium, calcium, sulfur

Trace minerals

Minerals that have less than 10 mg/day required doses Examples: iron, fluoride, iodine, zinc

Waist circumference

More weight around your waist influences risk

Glucose

Most important energy source & most abundant sugar in foods that provides essential metabolic fuel for your brain

Dynamic flexibility

Move quickly through the joint's range of motion with minimal resistance

Physical activity

Movement that significantly increases energy expenditure

Isotonic exercise

Muscles forces that cause movement via muscle length change

Sleep disorder treatments

Campus & community support, sleep studies, medications, OTC medications, physical activity, melatonin

Muscular endurance

Capacity of muscles to repeatedly exert or maintain a force over a period of time without tiring that is important for posture & performing extended activities

Simple carbohydrates

Carbohydrates constructed from 1 or 2 sugar molecules Examples: glucose, fructose, galactose, sucrose, lactose & maltose

Complex carbohydrates

Carbohydrates constructed from long glucose chains that take longer to digest Examples: starch, glycogen & fiber

Macronutrients

Carbohydrates, fats, proteins, water

Fats

Carbon, hydrogen & oxygen containing compounds that are insoluble & cushion & insulate organs

Vitamins

Carbon-containing compounds that are required in small amounts, support metabolism, but do not provide energy

Nutrients

Chemicals that are absorbed into the bloodstream & provide energy, support, growth & regulate body functions

Obstructive apnea

Collapsed airway

Glycogen

Complex carbohydrate that is a stored form of glucose in liver & muscles

Starch

Complex carbohydrate that is found in plants, grains, legumes, vegetables & some fruits

Fiber

Complex carbohydrate that is not a nutrient but helps with weight control, bowel health, blood glucose control & cardiovascular health

Optimal sleep

Consistent noise, minimal light levels & cool room temperature

Anaerobic physical activity

Muscular strength & endurance exercises that require more oxygen than the body can deliver quickly & builds your ability to have short bursts of energy

Insomnia

No sleep

Secondary insomnia

No sleep as a result of behavior or disease

Primary insomnia

No sleep as a result of stress

Sleep

State of reduced consciousness that is physiologically prompted, dynamic & readily reversible

Restless leg syndrome

Strong urge to move legs when inactive, accompanied by burning, itching sensation

Benefits of physical activity

Stronger heart & lungs, increasing oxygen demands keep your systems strong, lowers bad cholesterol & raises good cholesterol, prevents or controls diabetes, reduces or maintains a healthy body mass, keeps blood vessels healthy & reduces blood pressure, increases life expectancy, reduces risk of some cancers by regulating hormones that may contribute to risk & encourages body to remove toxins quicker, improved immune function, reduces injury risk, improved balance & coordination, reduces depression & promotes mental alertness, academic achievement & a better night's sleep

Exercise

Structured & planned physical activity

Stages 3 & 4 sleep

Tall, slow brain wave, breathing, heart rate & blood pressure drop, pituitary gland releases growth hormone that repairs body tissues, deep sleep

Sleep buxism

Teeth grinding caused by stress during sleep

Diminishing returns

The body gradually adjusts to maintained level & type of activity, so there is less of a return on exercise investment

Parasomnias

Unusual events that accompany sleep

Fat soluble vitamins

Vitamins stored in body fat & too much can be toxic, as daily intake is not required Examples: A, D, E, K

Water soluble vitamins

Vitamins that are excreted from urine when in excess, so they are less toxic, daily intake is required Examples: C, B1, B2, B3, B5, B6, B8, B9, B12

Micronutrients

Vitamins, minerals

Night eating syndrome

Wake from sleep to eat a lot of food & then go back to sleep

Isometric exercise

Working against an immovable form of resistance

Sleep apnea

1 or more pauses in breathing while sleeping, jerks individual out of deep sleep into light sleep or waking up

Fats (triglycerides)

3 fatty acid chains attached to glycerol that have 3 types: saturated, monounsaturated & polyunsaturated

Amount of recommended aerobic activity per week

150 minutes

Healthy BMI range

18.5-24.9

Amount of time you should sleep

7-9 hours

Full sleep cycle

90 minutes

RMR

Caloric load when resting, how many more calories you need after BMR is fulfilled to have enough daily energy

Cardiorespiratory fitness

Ability of heart & lungs to efficiently deliver oxygen to the muscles during prolonged physical activity & is the foundation for all areas of fitness & the best fitness indicator

Health-related physical fitness

Ability to perform daily living activities with vigor

Physical fitness

Ability to perform moderate to vigorous activity & respond to physical demands without excessive fatigue

Skills-related physical fitness

Ability to perform sports-related skills

REM behavior disorder

Acting out dreams in REM, failure of pons to inhibit muscle movement

Factors that contribute to weight gain

Age, gender & sex differences, genes, race & ethnicity health history & individual behaviors

Factors that affect sleep

Age, race/ethnicity, health history, genetics, sex & individual factors

Metabolism

All chemical reactions in body cells, including conversion of food into energy

Kilocalories

Amount of energy required to raise temperature of 1 kg of water by 1°C

BMR

Baseline essentials in caloric load that you need for basic body function

Energy-yielding nutrients

Body breaks down energy

Carbohydrates

Body's universal energy source that contains oxygen, hydrogen & carbon

Central apnea

Brain pathway doesn't send correct signals to respiratory system

Night terrors

Dreams of feelings of intense fear that occur in stages 3 & 4, sleeper can't be woken up

Stage 1 sleep

Drifting off, brain activity begins to slow, easily awakened, muscles may twitch

Sleep related eating disorder

Eating while asleep

EEG

Electroencephalograph

Minerals

Elements that can't be broken down or made & are provided by a varied & balanced diet, 12 are needed for structure & function in the body

Water

Essential for life & most chemical reactions in the body & adds to feeling of fullness & is generated by metabolism of energy-yielding nutrients

Nutrition

Examines effects of diet on body & health

Unsaturated fats

Fats that contain 1 or more double bonds & are liquid at room temperature, plant oils & fatty fish that reduce cholesterol & cardiovascular disease risk

Saturated fats

Fats that contain no double bonds & are solid at room temperature, animal based foods that contribute to heart disease

Reversibility

Fitness level can go up & down & can happen quickly, so maintain a consistent workout

FITT

Frequency, intensity, time, type

Refined grain

Grains that are stripped of bran & germ with reduced fiber & nutrients

Whole grains

Grains that contain vitamins, minerals, fiber, bran, germ & endosperm, slow to digest & uses energy more efficiently, making you feel full sooner & for a longer time

Principles of fitness training

Increase stress placed on body to create a greater demand than the body is accustomed to meeting, overload forces adaptation & increased body demands over time

Hypnic myclonia

Jerking sensations as you fall asleep

Flexibility

Joint ability to move through full range of motion that depends on your muscles & connective tissues, relieves muscle tension, reduces joint & back pain & improves posture

Phospholipids

Lipid molecules that are attached to a phosphate group that make up the cell membrane & are made by the body

Snoring

Loud breathing caused by alcohol, overweight, colds & allergies

Proteins

Macronutrients from plants & animals that are used for fuel if we don't have enough carbohydrates & fats, consumption breaks foods down into an amino acid pool that is used by the body when needed to repair or build body proteins , 9 essential that the body makes & 11 non-essential that the body produces in ample amounts

NREM

Non REM sleep

Defining a healthful body weight

Numbers: BMI, waist circumference, body fat Personal factors: age, genetics, body type

Sleep walking

Occurs during stages 3 & 4 of NREM sleep, individuals speech doesn't make sense & they are at risk of injury

Specificity

Perform exercises that address specific components of fitness in a targeted way

Stage 5 sleep

Pons inhibits muscle movement, brain's oxygen consumption is very high, respiratory, inner ear & eyes remain active

Trans fats

Processed unsaturated fats that are saturated with hydrogen, changes oil to a solid fat, VERY unhealthy, banned by FDA but are still in buttered microwave popcorn, pizza dough, baked goods, coffee creamers & fried chicken

Aerobic physical activity

Prolonged activity that increases heart rate & works large muscle groups & is measured by heart rate Examples: running, hiking, cycling

Incomplete dietary proteins

Proteins that lack 1 or more essential proteins

Complete dietary proteins

Proteins that supply all 9 essential proteins

Glycemic index

Ranks carbohydrates from 0-100 according to how much they cause the blood sugar to rise High: rapidly digested carbohydrates Low: slowly digested carbohydrates

REM

Rapid eye movement

Static flexibility

Reach & hold a stretch at the endpoint of your range of motion

Diencephalon function in sleep

Region above the brainstem in which the hypothalamus & pineal gland regulate 24 hour pattern of sleep & wakefulness by syncing with changing patterns of darkness/light & altering melatonin production based on these light levels

Body composition

Relative proportions of fat to lean tissue that improves with fitness & relies on diet, body type, genetics & sex (hormones)

Individuality

Respond to body demands in a unique way & benefits from different exercises vary across individuals

Brainstem function in sleep

Reticular activating system runs through core & keeps you awake, while inactivity induces sleep

Sterols

Ring-shaped lipids that are found in plant & animal based foods & are not well absorbed by the body, as they block cholesterol absorption

Pons function in sleep

Sends signals up through brain to initiate REM & down spinal cord to paralyze muscles to prevent from acting out dreams

Narcolepsy

Sleep normal amount of time but can't control when, sudden attacks of sleepiness & muscle weakness

Body image

The way you view, critique & feel about your own body that shapes the way you treat yourself or the way you eat, influencing health

Cerebrum function in sleep

Tissue beneath skull that contains the thinking area of the brain that receives signals from the hypothalamus that prompt waking up & staying awake

Stage 2 sleep

Truly asleep, but lightly, body temperature cools, breathing & heart rate slow, EEG waves become slower & broader