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