Kine 223 Exam Review

Fats

- Body's primary source of energy, and supply the body with 9 calories of energy per gram ingested. Moderate amounts -between 20 & 35 % of daily calories, fat is crucial to nutrition. - has essential functions: provides the body with stored energy, insulates the body to preserve body heat, contribute to cellular structure, and protect vital organs absorbing shock. Supplies the body with essential fatty acids and transports fat-soluble vitamins A, E, D, and K. Necessary for normal growth and healthy skin, and is essential in the synthesis of certain hormones.

Essential Nutrients

- Carbohydrates - Fats - Protein - Vitamins - Minerals - Antioxidants

Which of the following would be included in a high- quality news report?

- Comparisons to other studies - Statistical Significance - Information about side effects - Whether the study was conducted on humans or animals

Controllable Vs Uncontrollable Risk Factors

- Controllable: drug use, diet, smoking, cholesterol levels, obesity, high blood pressure, physical inactivity - Uncontrollable: age, sex, genetics

Functional Fitness

- Designed to prepare you more efficiently for the activities you do every single day. (mimicking how we move in everyday life) - Functional movement usually involves gross mo- tor, multi-planar, multi-joint movements which place demand on the body's core-from the hips to the sternum. Functional training typically requires a stabilizing challenge and a balancing challenge when increasing the complexity of the movement while also mimicking how we move in our daily lives. - Functional exercises such as a medicine ball warm up, a full squat with military press, wood choppers, kettle bell swings or a walking lunge with a twist require attention in order to be executed correctly.

FITT Formula

- Frequency: refers to the number of exercise sessions per week. Exercising for at least 30 minutes five days per week at a moderate to vigorous level of intensity, or engaging in 20 minutes of vigorous activity three or more days per week. - Intensity: refers to how hard one is working, and it can be measured by several techniques. These techniques include measuring the heart rate while exercising (Figure 7.2), rating of perceived exertion (RPE), exercise METs, and the talk test. - Time: For benefits to be accrued in the cardiovascular system, exercise duration should be a minimum of twenty minutes of continuous exercise or several intermittent exercise sessions of a minimum of ten minutes each. - Type: The choice of exercise modality is up to each individual, but one must keep in mind the specific requirements of cardiovascular exercise: use the large muscle groups via continuous and rhythmic movement, and exercise for a duration of twenty to thirty minutes or more in the target heart rate range a minimum of three to five times per week. **Ex: running, walking, biking, etc.

Hypokinetic Conditions

- Hypokinetic diseases include the leading causes of death, such as coronary heart disease and cancer, as well as debilitating conditions such as low back pain, osteoporosis, obesity, diabetes, and many mental health disorders. **These diseases are called hypokinetic because they are associated with too little activity: the prefix "hypo" means low and "kinetic" refers to movement. - Cardiovascular disease (CVD) is a catch-all term that includes several disease processes including various diseases of the heart, stroke, high blood pressure, congestive heart failure, and atherosclerosis

3 different types of dietary fats

- Saturated Fats: found primarily in animal products such as meats, lard, cream, butter, cheese and whole milk. They do not melt at room temperature. Increase low-density lipoproteins, or "bad cholesterol" levels and increases the risk for heart disease and colorectal cancer. - Trans Fat: does not occur naturally in plant or animal products. The majority if trans fat is formed when liquid oils are made into solid fats. Made during hydrogenation- when hydrogen is added to vegetable oil. Unsaturated Fats: derived primarily from plant products such as vegetable oils, avocados, and most nuts, and do not raise body's blood cholesterol. Includes monounsaturated (found in olives, peanuts, canola oil, peanut oil, olive oil) and polyunsaturated fats (margarine, pecans, corn oil, cottonseed oil, sunflower oil, and soybean oil.

Carbohydrates

- Should be the body's main source of fuel. Between 45 and 65 percent of an individual's diet should be composed of carbohydrates. - Complex carbs: relatively low in calories, nutritionally dense, and are a rich source of vitamins, minerals, and water--provide the body with a steady source of energy for hours (dietary fiber: a soluble fiber which dissolves in water is mainly in leaves, roots, skins, and seeds; not digested in the small intestines; decreases risk of cardiovascular disease and cancer) (insoluble do not dissolve and cannot be digested by body; increases peristalsis but in turn reduces the risk of colon cancer; wheat, cereals, vegetables and skins of fruit. - Simple carbs: sugars that have little nutritive value beyond their energy content. Sugars found naturally in milk, fruit, honey, and some veggies

Epidemiological Study

- Simply observes people going about their usual behavior, rather than randomly assigning active participants to control invariable groups. - Great tools to study the health effects of almost anything, without directly interfering in people's lives or assigning them to potentially dangerous exposures. - Served as excellent guides to public health, altering us to critical health hazards. - Ex: Wanted to study whether an herbal ingredient on the market causes nausea. Rather than deliberately giving people something that might make them nauseated, we would find those who already take the ingredient in their everyday lives. This group is called the COHORT. We would also need a comparison group of people who do not have exposure to the ingredient. - THIS STUDY ALSO CAN'T BE RELIABLE TO ESTABLISH CASUAL RELATIONSHIPS BECAUSE EVEN THE THIS BEST STUDY HAVE INHERENT FLAWS. Due to the subjects not being randomly assigned to groups. For example, if the cohort in the herbal study consisted of people who took the supplement for health reasons, they may have already had higher rates of nausea than the other people in the sample.

Holistic self-care

- Spiritual Health - Adequate Sleep - Wholesome Diet - Exercise

Normal Aging

- The changes aging individuals experience are not necessarily harmful. With age, hair thins and turns gray. Skin thins, becomes less elastic, and sags. There is a slowing down of functions which goes forward throughout adulthood - loss of function of bodily organs. In the gastrointestinal system, for example, production of digestive enzymes diminishes, reducing the body's ability to break down and absorb the nutrition from food. Some of these losses may not be noticeable until later life. - The study of normal aging has helped change our understanding of what it means to grow older.

Randomized Clinical Trials

- The subjects (human beings) are randomly assigned to their study groups. - They are blinded to make them more rigorous which ensures that the only difference between the groups is the one the researchers are attempting to study. - A prospective, analytical, experimental study using primary data generated in the clinical environment. Individuals similar at the beginning are randomly allocated to two or more groups (treatment and control) and the outcomes of the groups are compared after sufficient follow-up time. -Ex: When testing a new headache medication, a large pool of people with headaches would be randomly divided into two groups, one receiving the medication and another receiving a placebo. With proper randomization, the only significant overall difference between the two groups will be whether or not the received the medication. - The US Food and Drug Administration often requires at least two be conducted before a new drug can be marketed. - THE PROBLEM IS THAT AN RCT IS NOT POSSIBLE IN MANY CASES, either because it's not practical or would require too many volunteers that's why scientists use epidemiological study.

Aging and Diseases

- To study normal aging, BLSA scientists originally attempted to cut out all diseases from their research. They found, as predicted, that "normal" aging is not synonymous with disease. But they also found that the two were probably not independent either. Because research is an iterative, cascading process, the answers to "What is normal aging?" led scientists to the question, "What is the relationship between aging and disease?" It is well established that the risk of developing many diseases increases with age. - They also found that cardiovascular diseases, in turn, accelerate arterial aging. Given this correlation, scientists realized that they could not study the normal aging heart without considering heart disease. And, by studying the two together, they would be better equipped to identify strategies to prevent or slow arterial aging before cardiovascular disease occurred.

Assessment Methods for Cardio-respiratory Conditioning

- VO2 Max ** Benefits: most valid and reliable marker of CRF ** Drawbacks: requires a high level of motivation, impractical for large populations involved in epidemiological studies of exercise and disease, expensive, time consuming, and requires the expertise of an exercise scientist - Indirect Evaluation ** Maximal tests (graded exercise test) - treadmill, cycle or step ** Submaximal tests (the workload is fixed) - treadmill, cycle or step ** Recovery Heart Rate - 1 minute after exercise *** A conditioned male = below 90 bpm *** A conditioned female = below 100 bpm ** Nonexercise test VO2max prediction equations ** Field tests - run or walk *** Benefits: inexpensive, less time consuming, easy to administer to a large group *** Drawbacks: not as valid; although, quite accurate when conducted properly

Antioxidants

- compounds that aid each cell in the body facing an ongoing barrage of damage resulting from daily oxygen exposure, environmental pollution, chemicals and pesticides, additives in processed foods, stress hormones, and sun radiation. - suppress cell deterioration and "slow" the aging process - There are many proven health benefits of antioxidants. Vitamin C speeds the healing process, helps prevent infection, and prevents scurvy. Vitamin E helps prevent heart disease by stopping the oxidation of low-density lipoprotein (the harmful form of cholesterol); strengthens the immune system; and may play a role in the prevention of Alzheimer's disease, cataracts, and some forms of cancer, providing further proof of the benefits of antioxidants.

Minerals

- inorganic substances that are critical to many enzyme functions in the body. Approximately 25 minerals have important roles in bodily functions. - essential components of respiratory pigments, enzymes, and enzyme systems, while also regulating muscular tissue excitability, blood clotting, and normal heart rhythm. ** Macrominerals: the seven minerals the body needs in relatively large quantities--calcium, phosphorus, potassium, sodium, and sulfur. ** Microminerals: essential to healthy living, they are needed in smaller quantities than macromienrals. Ex: chromium, cobalt, copper, fluoride, iodine, iron, manganese, molybdenum, selenium, and zinc.

Vitamins

- necessary for a normal body metabolism, growth, and development. Don't provide the body with energy, but they allow the energy from consumed carbs, fats, and proteins to be released. ** Fat-soluble vitamins: include vitamins A, E, D, and K. Transported by the body's fat cells and by the liver. Not excreted in urine; they are stored in the body for relatively long periods of time and can build up to potentially toxic levels if excessive doses are consumed over time. ** Water-soluble vitamins: include the B vitamins and vitamin C. These are not stored in the body for a significant amount of time, and the amounts that are consumed and not used relatively quickly by the body are excreted through urine and sweat. Must be replaced daily.

Proteins

- should make up only 10-35% of total calories ingested- "building blocks." Needed for growth, maintenance, and repair of all body tissues, that is, muscles, blood, bones, internal organs, skin, hair, and nails. Help maintain the normal balance of body fluids and are needed to make enzymes, hormones, and antibodies that fight infection. - made up of approximately 20 amino acids. 11 are non-essential amino acids: manufactured in the body if food proteins in a person's diet provide enough nitrogen. 9 are essential amino acids: the body cannot produce these, and must be supplied through an individual's diet. - eggs, cottage cheese, Greek yogurt, peanut butter

Exercise Vs. Cardiovascular Fitness

-Cardiovascular: the ability of the heart, lungs, circulatory system and energy supply system to perform at optimum levels for extended periods of time. (The Science of Basic Health & Fitness textbook) - The ability to absorb, transport, and use oxygen. (American College of Sports Medicine) - The ability of the heart and lungs to deliver oxygen to the working muscles during strenuous work (Ed Howley) - When one is aerobically fit, there is an overall reduction in the risk of coronary artery disease, i.e., stroke, blood vessel diseases, and heart diseases. - . Related to this reduction, there is a decrease in resting heart rate due to the improved efficiency of the heart. There is also an increase in stroke volume. - The amount of blood pumped by the left ventricle of the heart with each beat is increased (stroke volume) which in turn increases total cardiac output. Cardiac output (Q ̇ ) is the total volume of blood pumped during one minute. - a decrease in percent body fat - an increase in strength of connective tissues, - a reduction in mental anxiety and depression, - improved sleep patterns, - a decrease in the speed of the aging process, - an improvement in stress management, - an increase in cognitive abilities. Exercise: Heart rate becomes elevated during exercise because of the increase in demand for oxygen in the muscle tissues.

Basic Functions of Body Systems During Daily Activities

-The integumentary system: the skin and underlying connective tissue—provides a barrier around the body, not only to keep hazardous substances from entering our body, but also to keep essential chemicals and fluids inside our body from being lost. It also possesses sensory receptors to keep us aware of the environment. -The skeletal system: is made up of our bones and joints. It provides a framework on which to attach other organs. It provides protection of internal contents and movement when muscles attached to our bones cause them to change position. Bones are also the site for storage of minerals and production of blood cells. -The muscular system: contains skeletal muscle attached to bones to cause movement. In the face, skeletal muscle attaches to skin to change facial expression. Skeletal muscle is a major source of body heat resulting from metabolism required to provide energy involved with contraction. -The nervous system: provides rapid communication throughout the body allowing us to assess, decide, and initiate action. -The endocrine system: allows glands to produce slow, sustained communication with other parts of the body. -The cardiovascular system: transports blood throughout the body, providing a method to carry substances wherever needed. It moves heat from deep inside the body to the skin for release into the environment. It also contains cells for defense and components for clotting. -The lymphatic system: collects excess tissue fluid, cleans it, and returns it to the bloodstream for recirculation. It is also a location for production and storage of many of our disease-fighting cells. -The respiratory system: exchanges oxygen and carbon dioxide between the body and the air around us. It is also essential in the control of the amount of acid or base (pH) in our blood. -The digestive system: extracts nutrients from the food we eat and then breaks it down to its simplest components so it can be absorbed into the bloodstream and transported to the rest of the body. After the desired nutrients have been removed, the digestive system prepares the remaining material for excretion from the body. -The urinary system: extracts excess substances in the blood and excretes them from the body. It is also an active participant in the control of acid and base balance in our blood (pH) as well as in red blood cell production. -The reproductive system: produces cells that provide the essential information in the form of DNA (chromosomes) to produce another human being. Each gender provides half of the needed chromosomes. This system also produces hormones that affect metabolism, growth, and development of the individual.

Traditionally, alternative medicine has been based on all the following, EXCEPT:

. A. The Placebo Effect B. Testimonials C. Scientific Method D. Anecdotal Evidence E. Word of Mouth Answer: C

Evidence-Based Living

1. Access to the original source: Evidence-Based Living recommends that readers go back to the original source of information before believing what is presented in the media. News reports or other articles that do not provide access to this resource leave readers wondering if the information is real or not. 2. Reliance on a single study: According to Evidence-Based Living, systematic reviews should be the first source that readers investigate when searching for the truth about a product or recommendation. These are comprehensive reviews of many pieces of literature on the same subject that ban indicate if the same finding is generated repeatedly, or just in isolated cases. Relying on just one or two research reports to prove a point is not reliable. 3. Quick of confusing generalizations: Headlines like "Lose 20 pounds in a week!" or "Eating blueberries prevents cancer" are certainly attention-grabbing, but they do not describe the whole body of research. By isolating interesting bits of information and reporting them outside the context of the whole study, reporters create a sense of urgency in readers. This may lead them to making hasty or illogical decisions if they do not read the entire article and investigate the original source of the information.

4 Categories of Stretching

1. Ballistic Stretching: involves dynamic movements, or what is commonly referred to as "bouncing." Ballistic stretching is not recommended for the general population as a means to improve flexibility. An exception is athletes who have ballistic movement in their sport. This type of stretch actually stimulates receptors in the muscle that are designed to help prevent injury due to over-extending the muscle. Thus, the ballistic stretch can cause the muscle to contract rather than relax, and can contribute to muscle soreness. A more appropriate type of muscular stretching for the general population is identified as static stretching. 2. Static Stretching: involves slowly moving the joint to the point of mild discomfort in the muscle and maintaining that angle for approximately thirty seconds before allowing the muscle to relax. The entire procedure should be repeated several times for maximum benefit. As previously noted, a warmup is highly recommended prior to stretching for injury prevention and to facilitate the stretch. A warm environment and a warm muscle will greatly enhance the stretch. If the stretch hurts the muscle or the joint, then stop. Learn to distinguish between the mild tensions needed to overload from pain, indicating a potential injury. 3. Dynamic Stretching: active stretching, moving a body part through a range of motion in a controlled manner. Athletes use sport specific dynamic stretching to increase blood flow by elevating the heart rate and moving large muscle groups that will be used in their sport. Soccer teams often have players line up and do rhythmic movements that focus on hips, legs, and back such as walking lunges, walking and touching their toes, or jogging with hip circles. 4. Proprioceptive Neuromuscular Facilitation (PNF): requires a partner to provide resistance. The basic formula for this activity is to isometrically resist against a partner using the muscle groups surrounding a particular joint, causing contraction, and then relaxing the same muscle group. For example, in stretching the hamstring, both the hamstrings and the quadriceps will be contracted and then relaxed. This contraction and relaxation process will increase the range of motion in the hamstrings. When stretching with a partner, communication is essential to avoid injury to the joint.

Structures and Functions in the brain that are Affected by Drugs

1. Brain Stem: controls basic autonomic functions that sustain life. For example, when a high volume of alcohol is ingested over a short period of time, there is a risk for alcohol poisoning. Life-sustaining functions, such as respiration, can be depressed, causing breathing to cease and death to occur. 2. Limbic System: the reward circuit, allowing us to feel pleasure. It rewards behaviors that are necessary to our existence, such as food and sex, by making them pleasurable, encouraging us to repeat these behaviors. When drugs are introduced, neurotransmitters such as dopamine may inadvertently reward this behavior by delivering pleasure, (Table 12.1). Can the brain tell the difference between a natural behavior we need to survive, like eating, and a behavior that hurts us, like drug use? Not always. When dopamine is released from drug use it can be two to ten times higher than the amount of reward one might experience from a natural behavior. In some situations, the dopa- mine is delivered much faster than that from a natural reward, and the plea- sure derived from it may also last longer. The experience is much more intense, training our brain to see it as something important, even life-sustaining, and to keep doing it! Eventually, users seek the drug to feel normal, not to feel pleasure, and will likely need more of the drug to reach the desired high, an effect known as tolerance. 3. Cerebral Cortex: divided into areas that process information from our senses, allowing us to see, hear, feel and taste. The front part of this area, the frontal cortex or forebrain, is where reasoning, thinking, planning and problem-solving takes place. Introducing drugs into this part of the brain is always going to negatively influence decision-making, but is especially risky for those without a fully develop cerebral cortex. Many scientists believe the brain does not fully develop until we reach our mid-to-late twenties.

Impact of Sleep Deprivation on Body Systems

1. Central Nervous System: Sleep is necessary to keep it functioning properly, but no sleep can disrupt how your body usually sends information. During sleep, pathways form between nerve cells (neurons) in your brain that help you remember new information you've learned. Sleep deprivation leaves your brain exhausted, so it can't perform its duties as well. You may also find it more difficult to concentrate or learn new things. The signals your body sends may also come at a delay, decreasing your coordination skills and increasing your risks for accidents. Also negatively affects your mental abilities and emotional state. You may feel more impatient or prone to mood swings. It can also compromise decision-making processes and creativity. 2. Immune System: While you sleep, your immune system produces protective, infection-fighting substances like cytokines. It uses these substances to combat foreign invaders such as bacteria and viruses. Cytokines also help you sleep, giving your immune system more energy to defend your body against illness. Sleep deprivation prevents your immune system from building up its forces. If you don't get enough sleep, your body may not be able to fend off invaders. It may also take you longer to recover from illness. Long-term sleep deprivation also increases your risk for chronic illnesses like diabetes and heart disease. 3. Respiratory System: The relationship between sleep and the respiratory system goes both ways. A nighttime breathing disorder called obstructive sleep apnea (OSA) can interrupt your sleep and lower the quality of your sleep. As you wake up throughout the night, this can cause sleep deprivation, which leaves you more vulnerable to respiratory infections like the common cold and flu. Sleep deprivation can also make existing respiratory diseases worse, such as chronic lung illness. 4. Digestive System: Along with eating too much and not exercising, sleep deprivation is another risk factor for becoming overweight and obesity. Sleep affects the levels of two hormones, leptin and ghrelin, which control feelings of hunger and fullness. A lack of sleep can also contribute to weight gain by making you feel too tired to exercise. Sleep deprivation also prompts your body to release higher levels of insulin after you eat. Insulin controls your blood sugar level. Higher insulin levels promote fat storage and increase your risk for type 2 diabetes. 5. Cardiovascular System: Sleep affects processes that keep your heart and blood vessels healthy, including your blood sugar, blood pressure, and inflammation levels. It also plays a vital role in your body's ability to heal and repair the blood vessels and heart.People who don't sleep enough are more likely to get cardiovascular disease. One analysis published in the European Journal of Preventive Oncology linked insomnia to an increased risk of heart attack and stroke. 6. Endocrine System: Hormone production is dependent on your sleep. For testosterone production, you need at least three hours of uninterrupted sleep, which is about the time of your first REM episode. Waking up throughout the night could affect hormone production.This interruption can also affect growth hormone production, especially in children and adolescents. These hormones help build muscle mass and repair cells and tissues. The pituitary gland releases growth hormones continuously, but sleep and exercise also help induce the release of this hormone.

Complementary Health Approaches

1. Conventional: (also called Western, allopathic, or bio- medical) medicine developed from the evidence-based scientific method. Can work mini-miracles in acute trauma care, the treatment of bacterial infections and life-threatening diseases. Life saving antibiotics and other drugs have revolutionalized the medical field. What conventional medicine has failed to do is prevent the lifestyle-related hypokinetic diseases that plague Western society. When you go to a conventional clinic or hospital, doctors and nurses work to diagnose an illness and then treat the symptoms with medication, surgery, or radiation. The roots of conventional medicine date back to the mid-1800's with the discovery of the germ and its relationship to illness. While this is the main form of healthcare used in the United States and similar developed nations around the world, more and more people are turning to other types of healthcare that do not fit in the mainstream of conventional medicine. 2. Complementary: Systems and practices are considered complementary when used in conjunction with conventional care 3. Alternative: (also called natural, unconventional, or unorthodox in the past) has been based on anecdotal evidence, word of mouth, testimonials, or even the placebo effect.

Possible Causes of Cancer

1. Genetics: Cancer is really a disease of genes; not necessarily genes inherited from family members, but a genetic mutation that alters DNA. Cells become cancer cells because of mutations. More than one mutation is needed for cancer to occur. 2. Lifestyle Choices: Acquired gene mutations can result from cigarette smoke, dietary choices, and lack of physical activity. These factors are all controllable, making cancers caused by lifestyle choices ultimately preventable. 3. Infections: Infectious agents, including bacteria, viruses, and parasites, can cause cancer or increase the risk that cancer will form. This can happen because of chronic inflammation or disruption of normal controls of cell growth. Viruses including Human Papilloma Virus (HPV), Hepatitis B, and Hepatitis C are directly linked with cervical, anal, vaginal, vulvar, and penile cancers (HPV) and liver cancer (Hepatitis B and C viruses). 4. Environmental Exposures: eople with direct exposure to carcinogens at the workplace are at high risk for developing cancer on sites including skin, lungs, and nasal passages. Ionizing radiation from x-rays, gamma rays, and other forms of high-energy radiation can damage DNA and cause cancer. These can be released in nuclear accidents and where atomic weapons are made or used. UV radiation from the sun, sunlamps, and indoor tanning booths can also lead to cancer.

Energy Systems

1. Phosphagen System: During short-term, intense activities, a large amount of power needs to be produced by the muscles, creating a high demand for ATP. The phosphagen system (also called the ATP-CP system) is the quickest way to resynthesize ATP (Robergs & Roberts 1997). Creatine phosphate (CP), which is stored in skeletal muscles, donates a phosphate to ADP to produce ATP: ADP + CP —© ATP + C. 2. Glycolysis: Glycolysis is the predominant energy system used for all-out exercise lasting from 30 seconds to about 2 minutes and is the second-fastest way to resynthesize ATP. During glycolysis, carbohydrate—in the form of either blood glucose (sugar) or muscle glycogen (the stored form of glucose)—is broken down through a series of chemical reactions to form pyruvate (glycogen is first broken down into glucose through a process called glycogenolysis). 3. Aerobic System: The aerobic system—which includes the Krebs cycle (also called the citric acid cycle or TCA cycle) and the electron transport chain—uses blood glucose, glycogen and fat as fuels to resynthesize ATP in the mitochondria of muscle cells (see the sidebar "Energy System Characteristics"). Given its location, the aerobic system is also called mitochondrial respiration.

What is a meta-analysis?

A Meta-analysis takes a systemic review one step further by combining all results using accepted statistical methodology

Components of the Karvonen Formula

A mathematical formula that helps you determine your target heart rate (HR) training zone. The formula uses maximum and resting heart rate with the desired training intensity to get a target heart rate. Target Heart Rate = ((max HR − resting HR) × %Intensity) + resting HR example.

Biometric Measurement

A measurement of a physical characteristic, such as height, weight or resting heart rate that is used to indicate current health and future risk of illness or disease. - Once benchmarks are established, continuing to accurately measure, assess and track many biometrics over a lifetime can provide a better understanding of health. For example, the Centers for Disease Control and Prevention (CDC), suggests using biometric measurements, such as body mass index (BMI), blood pressure, and aerobic fitness tests, as part of a workplace health promotion program. - Body weight is one quick and easy biomeric to record overall health, but is not the most descriptive metric to use when assessing general health and risk disease.

What is the scientific method?

A methodical approach to answering questions and determining conclusions

Body Measurement Techniques

A person's body composition is a measure of health, estimating the amount of fat mass relative to the lean body mass. Lean body mass is comprised of muscle, bone, and internal organs and all other fat-free mass. Body composition is a more accurate indicator of overall fitness rather than using a person's body weight. - The ideal range for college aged females is 18-23 percent body fat and 12-18 percent body fat for college aged men. Essential fat is that fat which is necessary for normal physiological functioning. If a female gets below 11-13% essential body fat she typically experiences hormonal disturbances and may experience menstruation cessation. Essential fat for men is around 3% body fat. - There are numerous methods to determine an estimate of percent body fat. Skinfold calipers are commonly used in schools. At health fairs bioelectrical impedance is a simple and inexpensive test to administer. The accuracy of this method is highly questionable due to variations in hydration levels in people throughout the day. The air displacement method uses pressure sensors inside an airtight chamber to measure the amount of air displaced by the person inside the chamber. This is a bulky and expensive container. Hydrostatic weighing ispopular with laboratories and athletic centers. The clinicians determine how much a person weighs under water, then use that value in a formula. Dual energy X-ray absorptiometry (DEXA) is the preferred method in research facili- ties. Each method has pros and cons-however if measuring percent body fat in a pre and post comparison it is important to replicate the same environment and to use the same technique in the post test as was used for the pretest.

What is a randomized controlled clinical trial?

A prospective, analytical experimental study using primary data generated in the clinical environment

Strong Core Musculature

A strong core reduces the risk of injury and increases the efficiency of movement. Training the core can lead to an increase in balance and coordination, as well as gains in strength, power, endurance, and ultimately performance. - Pelvic floor muscles: The pelvic floor muscles run collectively from the pubic bone to the tailbone. Contraction of these muscles contributes to spinal stability, which is the foundation from which we move. - Abdominal wall: The rectus abdominus, the internal and external obliques, and the transverse abdominus together are responsible for spinal flexion, extension, and rotation, as well as for assisting in stabilization. - Back muscles—The erector spinae and multifidus produce spine extension, lateral flexion, and rotation. The interconnections of these muscles help contribute to stability of the lower back and pelvis. - Hip muscles—The adductor and abductor muscles of the hip, when in balance, provide optimum stability and mobility to the hip and lumbopelvic area. - Lats and glutes—Both of these muscle groups attach to the spine or pelvis, so each has an important role in the stability and mobility of the trunk.

Which of the following is NOT a CHA modality that is now in mainstream medicine?

A. Exercise for diabetes B. Aspirin for fever C. Support groups for cancer patients D. Hypnosis for smoking cessation E. Fasting for mental clarity Answer: E

All traditional oriental medicine recognizes that an energy force called _____ flows through the body

A. Quong B. Yin C. Qi D. Yang Answer: C

ABCDE's of Melanoma with Warning Signs

A:asymmetry (one half of the mole does not match the other half) B: border irregularity (edges of the mole are ragged, notched, or blurred) C: color (pigmentation of the mole is not uniform, with varYing degrees of tan, brown, or black) D: diameter of more than 1⁄4 inch (about the size of a pencil eraser) E: evolving (the mole is changing over time) (US Preventive Task Force Screening for Skin Cancer, 2016)

Which of the following helps a reader determine if a source is providing credible health information?

Access to the original source

Obesity Prevention

Activity is the optimal way to manage current weight or successfully lose weight. The key is to exercise, maintain a healthy diet throughout your life and avoid gaining excess weight. Establish support systems to help you with exercise adherence and healthy lifestyle habits.

This type of medicine is also known as holistic, complementary, or integrative medicine.

Alternative

What state is our body in when we are using amino acids to build a protein?

Anabolism

Endogenous opioids

Analgesia, Sedation, Rate of bodily functions, Mood - Associated Drugs: Heroin, Morphine, Prescription painkillers

Blue Zone Model

Area where people are 10 times more likely to live to be 100, life expectancy averages to 90, middle-age mortality is 1/4 of Americans **Focuses on life, eating less with more vegetables, friends, strong spiritual life, exercise, taking time to downshift, family, sense of purpose

Bacterial vs. Viral Infections

Bacteria- are single-celled microorganisms that can replicate on their own (outside of a host) and thrive in almost any type of environment **modern medicine offers a powerful tool for fighting bacterial infections - antibiotics Viruses- Smaller than bacteria, viruses require a living host (such as a human, animal, or plant) to reproduce **Anti-viral drugs can slow the progression of the illness and help reduce symptoms, but the body's immune system is often the only defense against the virus itself

Cholesterol

Blood cholesterol levels indicate the amount of cholesterol and triglycerides in the blood - A blood test called a lipoprotein panel can describe the following levels: *Total cholesterol. Total cholesterol is a measure of the total amount of cholesterol in your blood, including low-density lipoprotein (LDL) cholesterol and high-density lipoprotein (HDL) cholesterol. *LDL cholesterol. LDL, or "bad," cholesterol is the main source of cholesterol buildup and blockages in the arteries. *HDL cholesterol. HDL, or "good," cholesterol helps remove cholesterol from your arteries. *Triglycerides (tri-GLIH-seh-rides). Triglycerides are a type of fat found in your blood. Some studies suggest that a high level of triglycerides in the blood may raise the risk of coronary heart disease, especially in women.

The cells in which type of muscle burn very little glucose

Cardiac Muscle

Digestion is an example of a(n)________________ pathway.

Catabolic

The breakdown of food molecules for energy is called:

Cellular Respiratory

Selection Bias

Choosing non-random data for statistical analysis.

Where does evidence-based public health practice come from?

Clinical epidemiology and evidence-based medicine

College-age women (18-24 years old) should follow which of the following breast cancer screening guidelines?

Clinical exam every 1-3 years and breast awareness

_______________ medicine is also known as western, biomedical and allopathic medicine.

Conventional

Overweight

Defined as an excess of body weight to some height standard, or a BMI of 25-30.

Identify what is NOT done in a cohort study.

Detailed comparisons are made between the cohort and the rest of the human population

Obesogenic Environment

Encompasses the environmental features of modern lifestyles that are postulated to contribute to the increasing prevalence of obesity; in particular, it is thought that the wide availability of food that is energy dense, palatable and inexpensive, combined with increasingly sedentary habits, favor an excess of energy intake over expenditure **There are many environmental, cultural, and lifestyle cues that contribute to overeating

Body Composition

Estimate the percentage of body fat compared to lean muscle mass, such as muscle, bone and water. - One of five health-related fitness components and considered one of the best overall health indicators. - Remain consistent - Several techniques to calculate body composition, ranging from simple field-based options

Confounding Variables

Factors that can affect results, in addition to the factor being studied.

What are the largest stores of energy in the body and require oxygen to be broken down?

Fat

_______________ is a form of somatic education that uses gentle movement and directed attention to improve movement and enhance human functioning.

Feldenkrais Method

Which is the correct order of the four (4) metabolic pathways to breakdown sugar?

Glycolysis---> PHC---> Citric Acid Cycle---> Oxidative Phosphorylation

Creeping Obesity

Gradual increase of percent body fat as activity decreases with age. This typically results in a 1⁄2 to 1 lb. fat gain per year, with an approximate simultaneous loss of 1⁄2 lb. of fat-free mass or muscle. Consider that if you overeat just one-hundred calories per day, you will gain one pound in a month. A

When treated with different therapies for neck pain, which group of patients experienced the greatest reduction in pain?

Home exercise program and Spinal manipulation

Longevity Project

In 1921, Stanford University psychologist Lewis Terman recruited 1500 of the brightest boys and girls living in the area. He studied many aspects about them, their families, and their environment. Then followed them continuing to collect information on their lives until his death in 1956. - They found that all stress isn't bad for health, and that being happy and gregarious doesn't equate to a long life. Positive social relationships were associated with a longer life and physical activity was important, but more important was having an activity that they enjoyed. Careful, dependable people that were planners lived longer than cheerful always optimistic people. A strong indicator of long life was conscientiousness

HPV infection and smoking can _________ a female's chances of developing cervical cancer

Increase

Heart Rate

Is expressed in beats per minute

Weight Circumference and Waist-to-hip ratio

Low cost, field-based measurements that focuse on the amount of abdominal fat present, giving participants the appearance of an "apple-shaped" body. - Scientist believe to be equally effective in estimating risk of future illness and disease.

Acetylcholine

Memory, Arousal, Attention, Mood - Associated Drugs: Nicotine

Which of the following types of studies has the lowest risk of bias?

Meta-analysis

Serotonin

Mood, Sleep, Sexual desire, Appetite - Associated Drugs: MDMA, LSD, Cocaine

Why does ones breathing rate increase during exercise?

Muscle cells need more oxygen

_______________ emphasizes restoring health rather than curing disease.

Naturopathy

Dopamine

Pleasure and reward Movement, Attention, Memory. - Associated drugs: All drug abuse directly or indirectly affects the brain rewards system. (Cocaine, Methamphetamine, Amphetamine)

Exercise is considered a ___________ factor against breast cancer.

Preventive

Obesisty

Refers to excess fat with an accompanying loss of function and an increase in health problems, or a BMI of 30 or more.

Brain Plasticity

Refers to the brain as an organ that can change, grow, and develop. - . The brain changes as we learn new things, as we grow, and in response to injury and stress. Just as skeletal muscle grows stronger with physical training and with proper nutrition, the brain "muscle" also grows with necessary nutrients provided by exercise, nutrition, and new experiences.

Reliability

Refers to the extent to which an experiment, test, or other measuring procedure yields the same results on repeated data.

Major Two Pitfalls of Epidemiological Studies

Selection Bias and Confounding Variables - Combined with more general dangers, such as conflicts of interest or selective use of data, can make the findings of any particular epidemiological study suspect, and a good study must go out of its way to prove that its authors have taken steps to eliminate these types of errors. - But even when this has been done, the very nature of epidemiological studies, which examines the differences between preexisting groups, rather than deliberately inducing changes within the same individual, means that a single study can only demonstrate a correlation a substance and a health outcome, rather than a true cause and effect relationship.

Norepinephrine

Sensory processing, Movement, Sleep, Mood, Memory, Anxiety - Associated Drugs: Cocaine, Methamphetamine, Amphetamine

What is a case control study?

Studies in which patients who already have a specific condition or outcome are compared with people who do not

Telomeres

The DNA protein "caps" on the end of our chromosomes, are the subject of numerous studies. - . Often compared to the plastic end on a shoelace which keeps the lace from fraying, telomeres inhibit chromosomal fraying. Obesity, chronic stress, smoking, depression and aging have been associated with shortened telomeres.

Validity

The extent to which a measuring device measures what it intends to purports to measure.

Blood Pressure

The force of the blood flowing through blood vessels - It is measured in millimeters of mercury, which is the element originally used in blood pressure gauges and remains the standard unit of measurement for pressure in medicine. - Systolic blood pressure (top number) is the measurement of how much pressure the blood exerts against the artery walls when the heart beats. Diastolic blood pressure (bottom number) is the pressure on the artery walls when the heart is between beats, or at rest.

Albert Lea, Minnesota

The goal was not to directly challenge the Albert Lea ( residents lost about 2.6 pounds doing this) citizens to change, but to change their environment so that they might modify their behaviors to create healthy habits - Healthways has partnered with Dan Buettner of Blue Zones LLC to bring about a higher quality of life for people living in communities signing on to the Blue Zones Vitality Project. The first city to sign onto the project was Albert Lea, Minnesota. - The challenge is to have college campuses, companies, city parks, urban areas and as much of the built environment as possible be movement friendly. EX: Restaurants changed their menus for healthier options and schools no longer sold candy as fundraisers. The city linked residential, shopping, and school areas with sidewalks for pedestrians. Parents formed groups that escorted the children to and from school on foot or bicycle. Hundreds of townspeople volunteered to take personal measures to make positive changes together.

Neurogenesis

The growth of new brain cells. - DNA controls the process of neurogenesis, and a protein called brain-derived neurotrophic factor (BDNF) acts as a catalyst for creating new neurons. BDNF has been shown to be decreased in studies on Alzheimers patients.

VO2 Max

The nomenclature for maximum oxygen uptake, the measurement of the maximum amount of oxygen that an individual can utilize per minute of physical activity. - VO2 Max is expressed as milliliters of oxygen per kilo- gram of body weight per minute (ml/kg/min). - considered the best indicator of cardiovascular fitness.

Hormones Involved in the body's stress response

The role of the adrenal glands in your body is to release certain hormones directly into the bloodstream. Many of these hormones have to do with how the body responds to stress, and some are vital to existence. Both parts of the adrenal glands — the adrenal cortex and the adrenal medulla — perform distinct and separate functions. Each zone of the adrenal cortex secretes a specific hormone. The key hormones produced by the adrenal cortex include: 1. Cortisol: Cortisol is a glucocorticoid hormone produced by the zona fasciculata that plays several important roles in the body. It helps control the body's use of fats, proteins and carbohydrates; suppresses inflammation; regulates blood pressure; increases blood sugar; and can also decrease bone formation. This hormone also controls the sleep/wake cycle. It is released during times of stress to help your body get an energy boost and better handle an emergency situation. 2. Aldosterone: This mineralocorticoid hormone produced by the zona glomerulosa plays a central role in regulating blood pressure and certain electrolytes (sodium and potassium). Aldosterone sends signals to the kidneys, resulting in the kidneys absorbing more sodium into the bloodstream and releasing potassium into the urine. This means that aldosterone also helps regulate the blood pH by controlling the levels of electrolytes in the blood. 3. DHEA and Androgenic Steroids: These hormones produced by the zona reticularis are weak male hormones. They are precursor hormones that are converted in the ovaries into female hormones (estrogens) and in the testes into male hormones (androgens). However, estrogens and androgens are produced in much larger amounts by the ovaries and testes. 4. Epinephrine (Adrenaline) and Norepinephrine (Noradrenaline): The adrenal medulla, the inner part of an adrenal gland, controls hormones that help you cope with physical and emotional stress. The main hormones secreted by the adrenal medulla include epinephrine (adrenaline) and norepinephrine (noradrenaline), which have similar functions. Among other things, these hormones are capable of increasing the heart rate and force of heart contractions, increasing blood flow to the muscles and brain, relaxing smooth muscles, and assisting in sugar metabolism. They also control the squeezing of the blood vessels (vasoconstriction), helping maintain blood pressure and increasing it in response to stress. Like several other hormones produced by the adrenal glands, epinephrine and norepinephrine are often activated in stressful situations when your body needs additional resources and energy to endure unusual strain.

Epigenetics

The study of functional changes in the genome that do not result in changes in the DNA. - Introduces the possibility that how we live our lives can alter the expression of our genes, and perhaps the genes of our children.

Bioenergetics

The study of the transformation of energy in living organisms.

A formal experiment must include a control.

True

One bad sunburn before age 18 doubles your chances of developing melanoma.

True

Some cancers in young adults may have unique genetic features that are different than adult cancers.

True

Testicular cancer treatment is usually highly successful with early detection.

True

Using personalized medicine can help reduce side effects of cancer treatment.

True

In her research, Sara Lazar found that the part of the brain responsible for _______________ and executive decision making was almost identical in 25-year olds and 50-year olds who practice regular yoga and meditation.

Working memory

Body Mass Index

a ratio between height and weight, used to determine if your body weight is within a healthy range - Weight in kilograms/height in meters squared - BMI under is 18 is considered underweight and a BMI over 25 is overweight and above 30 is obese.

Metabolism

a series of chemical reactions that take place inside our bodies to sustain life

Which of the following contribute to the dramatic increase in worldwide cancer diagnoses?

decreased physical activity, improvements in cancer detection, and aging population

Aerobic System

the most complex energy system and used in endurance activities