Final Study Guide w/ Answers PDF

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Professor Andrew Silva...

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The exam will have questions from the lecture, on-line lecture powerpoints, and guest speakers, textbook material, on-line assignments and videos. Videos included: “Holly’s Flu”, “Roots of Addiction”, and “Beastly Drunk”. Please review the information on the worksheets that were provided while you were watching the videos.

INTRO TO HEALTH SECTION – Lectures and Chapter 1

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Definition of Health and Wellness; Give examples of dimensions of optimal health/wellness: -health-absence of disease or not being sick; ever-changing process of achieving individual potential in the physical, social, emotional, mental, spiritual and environmental dimensions. Wellness- overall level of wellness; dynamic ever-changing process of trying to achieve one’s potential in each of six interrelated dimensions. -Dimensions of Wellness: physical health, social health, intellectual health, emotional health, spiritual health, and environmental health. Know factors that influence health status; Know behaviors that influence health status. - Individual behavior, biology and genetics, social factors, access to quality health services, policymaking, and health disparities

PSYCHOLOGICAL, SOCIAL & EMOTIONAL HEALTH SECTION – Lectures & Ch. 2  

What is self-esteem and what does self-esteem have to do with health? - Self-esteem: sense of self-respect and self-worth. Positive outlook on life. Mental illness, with a focus on depression and mental health issues in university age adults.

- Depression can be a major obstacle to academic success. Students who have weak communication skills, who find that college isn't what they expected, or who find that people they've known seem different often have difficulties. - Major or clinical depression is severe depression that entails chronic mood disorder, physical effects such as sleep disturbance and exhaustion, and mental effects such as the inability to concentrate. STRESS AND STRESS RESPONSE – Lectures and Chapter 3 

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General Adaptation Syndrome – Stages and Homeostasis; Physiological changes that occur with the stress response. - Alarm stage: stressor disrupts body’s stability, temporarily lowering resistance. Resistance phase: body tries to return to homeostasis; adaptation resources are mobilized to combat stressor and body maintains a higher level of resistance. Exhaustion stage: physical and emotional energy used to fight a stressor has been depleted. Long term and short term consequences of exposure to stress; Types and sources of stress. - cardiovascular disease, weight gain, alcohol dependence, hair loss, diabetes, digestive problems, and impaired immunity

SLEEP – Lecture and Focus on Sleep

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What is the adequate amount of sleep for an adult versus teen/young adult? Difference between NREM stages and REM sleep)? -7-8 Consequences of Sleep Deprivation - feel stressed-out, worried, or sad. Sick, hungry, stressed, irritable. Benefits of Adequate Sleep - it restores you both physically and mentally. It conserves body energy. It helps maintain your immune system, helps reduce risk of cardiovascular disease, contributes to a healthy metabolism and helps regulate hunger Napping to stay alert versus napping to “payback” sleep debt. - Naps cannot cancel out sleep debt, but can help improve mood, alertness, and performance.

New Material after the Midterm Exam

On-Line Lecture, Guest Speaker, Readings and Videos on Alcohol and other Drugs and Effect on Health – (Ch. 5 & 6) 

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Alcohol as a depressant drug. Why is alcohol a psychoactive drug? - used to describe any chemical substance that affects mood, perception or consciousness as a result of changes in the functioning of the nervous system. Slow down central nervous system. How is alcohol absorbed into the system and metabolized? - When ingested, alcohol passes from the stomach into the small intestine, where it is rapidly absorbed into the blood and distributed throughout the body. - The breakdown of alcohol is fairly constant at about 0.5 ounce per hour (about one standard drink.) Unmetabolized alcohol circulates in the bloodstream until enough time passes for the body to break it down. Short term and long term effects of alcohol abuse. -Alcohol depresses central nervous system (CNS) functions. Vital functions become noticeably affected, and in extreme cases, coma and death can result. Alcohol is a diuretic, but water is pulled out of the cerebrospinal fluid, resulting in "morningafter" headaches. Alcohol irritates the gastrointestinal system. - Effects on the nervous system, Cardiovascular effects, Liver disease, Cancer, Other effects: Chronic inflammation of the pancreas, Blocked absorption of calcium and Reduced ability of the body to fight bacteria and viruses. Define High risk drinking (Binge Drinking), moderate drinking (low-risk drinking) - Binge drinking for men is consuming 5 or more drinks in about 2 hours; for women, consuming 4 or more. -moderate drinking is defined as up to four alcoholic drinks for men and three for women in any single day Differences between men and women in relation to alcohol metabolism - Gastric alcohol dehydrogenase, the enzyme that begins the break-down process (metabolization) of alcohol in the stomach, is found in significantly higher concentrations in men (about 50% more) than in women. This gastric enzyme metabolizes about 15% of the alcohol

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consumed. This means that the amount of alcohol making it to a man’s small intestine for further absorption is much less than the amount of alcohol that reaches the small intestine of a woman. Thus more alcohol makes it to a woman’s small intestine for absorption. This increases a woman’s blood alcohol concentration (BAC) by about 7% over a man of equal weight, drinking the same amount over the same time span. Blood alcohol concentration - How long does it take to "burn off a drink" - Alcohol burns off at a precise rate of .016 BAC per hour, about equal to 1 standard drink each hour Alcohol violations - legal implications - Alcohol use becomes alcohol abuse when it interferes with work, school, or social and family relationships, or when it entails law violations, including DUI.

Our Guest Speaker, Officer Lincoln. Here are links to information he covered be sure to be familiar with legal consequences of alcohol violations particularly those things that result in loss of license for one year and DUI: http://sa.berkeley.edu/legal/tipsheet/alcohol http://www.dmv.org/ca-california/automotive-law/dui.php 

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What is Fetal Alcohol Syndrome? - Mental retardation, impaired learning, poor memory, small head, tremors, impulsive behaviors, reduced, attention span, and abnormalities of face, limbs, heart, and brain. What is addiction and what are the Signs of Addiction? - Defined as continued involvement with a substance or activity despite its ongoing negative consequences. -1. Compulsion 2. Loss of control 3. Negative consequences 4. Denial Drug classifications, risks, most abused prescription drugs, legal consequences related to prescription drug use/abuse/distribution. - Prescription medications; over-the-counter (OTC) medications; legal substances such as alcohol, caffeine, and tobacco; and illegal substances such as heroin and methamphetamines are all drugs. -opioids, depressants, and stimulants Drug misuse, abuse, dependence -Drug misuse—use for purpose not intended and Drug abuse—excessive use. Drug dependence means that a person needs a drug to function normally Drug Detox and Rehab -Detoxification is an early abstinence period when the addict physically and cognitively adjusts to being free from the addiction's influence. - Rehab- processes of medical or psychotherapeutic treatment, for dependency on psychoactive substances Drugs of Addiction -stimulants, marihuana and other cannabis products, opioids, depressants, hallucinogens, inhalants, and steroids. Video on “Roots of Addiction”

Lecture & Reading on Reproductive Health (Ch. 7) 

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Sexual Identity – Sex, Gender, Transgender, Sexual Orientation, Gender Roles, Stereotypes. -sexual identity- recognition and acknowledgement of oneself as a sexual being, is determined by a complex interaction of genetic, physiological, environmental and social factors -Gender refers to the attitudes, feelings, and behaviors that a given culture associates with a person’s biological sex -Sex refers to a person’s biological status and is typically categorized as male, female, or intersex at birth -Transgender – a person who is not cisgender -Sexual orientation refers to the sex of those to whom one is sexually and romantically attracted. -Gender roles- expression of maleness or femaleness in everyday life that conform to society’s expectations What influences sexual identity besides biology? - Self-image, appearance, and embodiment of gender roles. Know the male and female reproductive anatomy and physiology. Not only the structures but how the structures function. (Example: the scrotum houses the testes and aids in temperature regulation of the testes, prostate gland, seminal vesicles, Cowper’s glands in the male, the ovary produces ovum for fertilization and manufactures hormones). o Women: -vulva: region that consists of female’s external genitalia -mons pubis: fatty tissue covering the pubic bone in females -labia majora: outer lips or folds of tissue covering the female sexual organs -labia minora: inner lips or folds of tissue just inside labia majora -clitoris: pea-sized module of tissue located at the top of labia minora; central to sexual arousal -hymen: thin tissue covering vaginal opening -ovaries produce the hormone estrogen and progesterone and the reservoir for immature eggs Human Sexual Response and Sexual Expression (p. 185-189) -physiological process that generally follows a pattern. First: excitement/arousal. Second, plateau phase, the initial responses intensify. Third, orgasmic phase, vascongestion and muscle tensions reach their peak and rhythmic contractions occur through genital regions.

Reproductive Choices: Lecture and Posted Lecture Slides on Reproductive Health. Reading pp 194-212   

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Be familiar with the contraceptive methods available in the United States, -pill, condom, intraurine device, cervical ring, IUD, includig how they work and their effectiveness rates (in general). Managing your Fertility – Contraception - Behavioral Method: Abstinence, coitus interruptus or withdrawal, Fertility Awareness Methods Barrier Methods, Hormonal contraception, Intrauterine Contraceptives (Barrier, Hormonal, Intrauterine, Emergency Contraception, Behavioral Methods, Sterilization)

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Different methods of contraceptives, how they work, and their effectiveness. (Example: condoms (barrier) versus the Pill (hormonal)

Pregnancy and Parenthood (pp. 212-222) •

The menstrual cycle. – When is first day of menstrual cycle? - The first day of the menstrual cycle is also the first day of your menstrual period

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Conception/Fertilization (example: how and where does it take place) -Conception is the moment when egg and sperm meet in the fallopian tube.

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Reproductive hormones.

- the hormones controlling the female reproductive system include gonadotropin-releasing hormone (GnRH), follicle-stimulating hormone (FSH) and leutenizing hormone (LH), all of which are produced in the brain; oestrogen and progesterone produced by the ovaries and the corpus luteum; and human chorionic gonadotropin (HCG), produced by the placenta during pregnancy. •

Healthy Pregnancy and Healthy Gestational Weight Gain “Eating for Two” (Lecture slides) -weight gain depends on BMI and calorie intake increases

Sexually Transmitted Infections –Lecture Slides on Reproductive Health Powerpoint and Reading (pg. 226-236) 

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Identify the various sexually transmitted diseases and which are most commonly seen in the United States. -chlamydia: infection caused by bacterium Chlyamdia trachomatis -gonorrhea: infects the linings of the urethra, genital tract, pharynx, and rectum. -syphilis: a chronic bacterial disease that is contracted chiefly by infection during sexual intercourse, but also congenitally by infection of a developing fetus. -herpes: family of infections characterized by sores or eruptions on the skin caused by herpes simplex virus Understand how different STD's are treated. (for example the difference in how bacterial vs. viral infections are treated.) -bacterial infections can be treated with antibiotics and there are a few antiviral medicines available to treat viral infections Pathogens that cause common STDs (example: Bacteria causes gonorrhea, a virus called HPV causes genital warts) -bacterium causes chylamdia and syphilis. -Genital herpes is a sexually transmitted disease (STD) that's usually caused by the herpes simplex virus type 2 (HSV2), although it also can be caused by herpes simplex virus type 1 (HSV1), which normally causes cold sores around the mouth. -Aids is caused by a virus known as HIV (human immunodeficiency virus

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-Candidiasis (monoiliasis)-yeast infection Reducing your risk for contracting an STD. Abstinence, Safer Sex, Vaccination. Consequences to health of untreated and viral STDs. (example: cervical cancer, infertility, pelvic inflammatory disease).

PHYSICAL ACTIVITY FOR HEALTH – On-line Lecture and Chapter 9  

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Know the components of fitness: cardiorespiratory fitness, muscular strength, muscular endurance, flexibility, body composition Know FITT for CRE, MS, ME (these acronyms were discussed in class and are in your book) (CRE = cardiorespiratory endurance, MS - muscular strength, ME = muscular endurance) FITT: frequency, intensity, time, and type. Benefits of physical activity and exercise: image on page 274 Overload, resistance training: Specificity Principle-Effects of resistance training must be specific to the muscles exercised. You must ensure that overload is sufficient. Types of muscle contractions: A concentric contraction causes muscles to shorten, thereby generating force. Eccentric contractions cause muscles to elongate in response to a greater opposing force. Isometric contractions generate force without changing the length of the muscle. Health and Performance Benefits of physical activity and exercise: Reduced risk of cardiovascular diseases. Reduced risk of metabolic syndrome and type 2 diabetes. Reduced cancer risk. Improved bone mass and reduced risk of osteoporosis. Improved immunity. Improved mental health and stress management. Longer life span ACSM recommendations for Exercise for Health and Fitness: ACSM recommends 3–5 days per week of moderate to vigorous, rhythmic, continuous activity at 64–95 percent of heart rate maximum be performed for 20–60 minutes at a time, depending on level of intensity

HEALTHY NUTRITION – Lecture and Chapter 8 

Basic Nutrients and function of water, carbohydrates, protein, fats, trans fatty acids (trans-fats), vitamins, minerals, fiber, phytochemicals. Sugars and Added Sugars – FDA Proposal for New Food Labels. - Nutrients: The constituents of food that sustains humans physiologically: proteins, carbohydrates, fats, vitamins, minerals, and water. - Carbohydrates supply energy needed to sustain normal daily activity. They are metabolized faster and more efficiently than is protein -Protein: Used to repair bone, muscle, skin and blood cells, and are key elements of antibodies. Proteins help transport iron, oxygen, and nutrients to all body cells. -Fats: Maintain healthy skin, Insulate body organs, Maintain body temperature, Promote healthy cell function, Carry fat-soluble vitamins A, D, E, and K, Supply a concentrated form of energy -Vitamins: Potent, essential, organic compounds and Promote growth and help maintain life and health

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-Minerals: Inorganic, indestructible elements that aid the body - Phytochemicals are chemical compounds that occur naturally in plants (phyto means "plant" in Greek). Some are responsible for color and other organoleptic properties, such as the deep purple of blueberries and the smell of garlic. KNOW the U.S.D.A. Food Guide MyPlate– Heart Healthy Foods; Number of servings per day, and serving sizes -Balance calories: eat less and avoid oversized portion. Foods to increase: Make half your plate fruits and vegetables and least half your grains whole, switch to fat-free or 1 percent milk. Foods to reduce: Compare sodium in foods such as soup, bread, and frozen meals—choose foods with lower numbers. Drink water instead of sugary drinks. Monounsaturated, Polyunsaturated, Saturated fats, Trans Fats, Healthy fats versus unhealthy fats - Saturated fats are mainly from animal sources and are solid at room temperature. Unsaturated fats generally come from plants and are usually liquid at room temperature. Monounsaturated fatty acids (MUFAs) are good fats. Polyunsaturated fatty acids (PUFAs) are lipids in which the constituent hydrocarbon chain possesses two or more carbon–carbon double bonds. Trans fatCreated by process of making liquid oil into a solid fat by adding hydrogen molecules. “Eat the Rainbow” meaning fruits and vegetables of every color Whole Grains vs. Processed Grains - Whole grains contain the entire grain kernel ― the bran, germ, and endosperm. Refined grains have been milled, a process that removes the bran and germ. Know RDA for fiber and function of fiber in the diet (soluble and non-soluble) -Insoluble Fiber: Found to reduce risk of several forms of cancer. Soluble Fiber: Helps lower blood cholesterol levels and Helps reduce risk of cardiovascular disease. - You should consume 21 to 38 grams of fiber daily and minimize your intake of added sugars. Vegetarian Diets; Organic Food – “locavore”” p. 260; Gluten Free and Food Sensitivities pp. 264265 -vegans avoid all foods of animal origin including dairy products and eggs (veggies, grains, fruits, nuts, seeds, and legumes. Lacto-vegetarians eat dairy products but avoid flesh foods and eggs. Ovo-vegetarians add eggs to vegan diets. Lacto-ovo- vegetarians eat dairy products and eggs. Pesco-vegetarians eat fish, dairy products and eggs. Semi vegetarians eat chicken, fish, dairy products, and eggs. -Locavore- person who primarily eats food grown or produced locally. - Food Allergies: Abnormal response to a food triggered by the immune system. Food Intolerances: Less dramatic reaction than food allergies and not the result of immune system response

HEALTHY BODY WEIGHT – Lecture, Chapter 10  

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Energy sources used when the “famine” response is triggered: -uses muscles which is why metabolism goes down Know why someone loses weight quickly at the beginning of a very low calorie diet -body isn’t used to lower caloric rate. The metabolic rate is normal but the body is getting less calories then it’s used it. It burns the fat. Know how the body adapts to a very low calorie diet.

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-it adapts to the low calories diet by reducing the metabolic rate Know how the body adapts to exercise when using exercise to lose weight. - As you get used to a type of exercise, it becomes less challenging and, as a result, less effective Know how the body becomes a “lean, mean, fat burning machine” -diet, macronutrients, weight training, cardio, and supplements Know the factors that influence weight: social, economic, environmental, family, social, medical, health-related Strategies for effective weight loss: Improve your eating habits. Understand calories and energy balance. Include exercise Basal Metabolic Rate: (BMR) is the minimum rate at which the body uses energy when at complete rest. Num...