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Study Guide KINS 101 Final Tom Ritchie • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • The biggest impediment to academic success is stress Distress is negative stress One primary function of cortisol is to release glucose The general adaptation syndrome describes how the body responds to stress when homeostatis is disrupted The fight or flight response is the physiological reaction induced by nervous and hormonal signals that readies the heart, muscle and other organs and systems in ways that promote survival Allostasis is the simultaneous changes that occur in the body to maintain homeostasis Stress causes cancer by weakening the immune system Post-traumatic stress disorder is an individual’s response to stress in severe cases Burnout is a state of stress-induced physical and mental exhaustion Progressive muscle relaxation is a stress management technique that identifies muscular tension and releases it one muscle group at a time Biofeedback involves monitoring physical stress response Cancer is the second leading cause of death in the United States A non-cancerous tumor is benign A malignant (cancerous) tumor needs oxygen and nutrients to grow The two main types of lymphomas are Hodgkins and Non-Hodgkins Leukemias cause an increase in white blood cells Diabetes is the fastest growing chronic disease The majority of Americans with diabetes have type 2 In Type 2 diabetes the cells become resistant to insulin Refined carbohydrates reduce your cell’s sensitivity to insulin Post-menopausal women are at greatest risk for osteoporosis Arthritis is a group of joint diseases Rheumatoid Arthritis causes the body’s immune system to attack the joints Cardiovascular disease is the leading cause of death in the United States Coronary heart disease is the type of cardiovascular disease that causes most deaths Blood pressure is represented by systolic over diastolic (120/80) HDL cholesterol removes plaque from the artery walls The risk for cardiovascular disease is lowered by moderate exercise Calories are the measure of the amount of chemical energy that a food provides Of the 20 amino acids, 9 are considered essential • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • Protein from plant sources can be combined to obtain complementary proteins Simple carbohydrates primarily provide energy The glycemic index is a measure of the rate at which foods raise blood sugar levels Trans fats are produced by adding hydrogen atoms to unsaturated oil Osteoporosis is a disease associated with low calcium intake In order to lose weight, an individual should strive to achieve a negative caloric balance Women need 12% essential fat for reproductive system related fat deposits Body composition is defined as the relative amounts of lean and fat tissue in the body The method of body composition assessment using low-dose beams of x-ray energy to measure total fat mass, fat distribution pattern, and bone density is DXA Bioelectrical impedance is based on the principle that lean tissue is a better conductor than fat Essential fat is the minimal amount of fat needed for normal physiological function A pound of fat is comprised of 3,500 calories Static stretching is the simplest method of stretching for those just starting a stretching program Stretching with a jerking of bouncing movement is known as ballistic stretching Muscular strength is often measured by determining the maximum weight a person can lift one time Skeletal muscles are under voluntary control Athletes with fast twitch fibers are more suited for sports requiring quick or short actions (like sprints or weight lifting) Muscular endurance is best developed by weight work with lower resistance and higher repetitions Cardiorespiratory fitness is the ability of the cardiovascular respiratory systems to provide oxygen to the muscles Walking is the most popular cardiorespiratory activity in the United States The human heart has four chambers with two upper chambers (atria) and two lower chambers (ventricles) The pressure exerted on the wall of the blood vessels is known as blood pressure The best exercise for cardiorespiratory endurance is one that increases heart rate the most over time In Prochaska’s stages of change, the order of stages are: pre-contemplation, contemplation, preparation, action, maintenance and termination Physical fitness is a set of attributes that relate to your ability to perform moderate to vigorous physical activity without undue fatigue To train at a level that is greater than what you body is accustomed to is the overload principle A change in the body that occurs as a result of exercise training is known as the training effect The dose response states that he amount of adaptation you can expect from exercise directly relates to the amount of overload incorporated into the program The components of the FITT formula are frequency, intensity, time and type Adaptation is a change in a body system as a result of training • • • • • • • • • • • Wellness is the optimal soundness of body and mind Hypokinetic diseases are diseases caused by inactivity The 6 dimensions of wellness are interconnected Increased levels of body fat put an individual at risk for diabetes Choosing an enjoyable activity increases the likelihood a person will continue to exercise It is realistic to anticipate that problems will occur when first starting an exercise program Slow-twitch muscle fibers tend to fatigue slowly As muscle temperature increases, so does flexibility BMI incorporates height and weight to estimate weight classification Overall, most college students do not consume enough whole grains From a health standpoint, body fat percentage is more important than body weight