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About how many US deaths are from cardiovascular disease?
- 51%
- 50% of those who suffer from CV disease don't know they have it
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What some major risk factors for CVD?
- Tobacco, high blood pressure (hypertension), unhealthy blood cholesterol levels (hyperlipidemia), physical inactivity, overweight/obesity, diabetes, uncontrolled stress
- metabolic syndrome, heredity and ethnicity
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Metabolic syndrome
High triglycerides low HDL, obesity
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What are the borderline levels of hyperlipidemia (high blood fats)
- 200-239
- higher = bad, lower = good
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How does smoking increase the chance of CVD?
- damages lining of arteries
- reduces HDL, raises LDL and triglycerides
- increases blood pressure and heart rate
- carbon monoxide displaces oxygen in blood, reducing available oxygen in body
- causes platelets to stick together in blood stream (clotting)
- speeds development of fatty deposits in the arteries
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Atherosclerosis
- Buildup of plaque on interor lining of blood vessels
- causes arteries to become clogged and narrowed
- can contribute to high blood pressure
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Primary conditions leading to coronary heart disease?
- Clogged arteries (artherosclerotic build up)
- Blood cells
- Vessell spasms
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throbolism v embolism?
- thrombolism stays there
- embolism piece of debris that breaks off
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cholesterol
- fatty, waxy substance found in bloodstream
- liver manufactures
- necessary diet component
- not found in great quantities in most foods
- responsible for plaque deposits in atherosclerosis (clogged arteries)
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Cholesterol ratio
- Total cholesterol divided by HDL
- 5 is standard, 6 substantial, 10 is twice the normal risk
- less than 3.5 is good
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hypertension
- high blood pressure (blood presses too hard against artery walls, causing damage that attracts cholesterol)
- disease as well as a risk factor for cardiorespiratory diseases
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Risk factors associated w/ high blood pressure (hypertension)
- age, ethnicity (afro-american), family history
- birth control pill, pregnancy, smoking, emotional stress, obesity
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what are borderline high triglyceride levels?
- 150-199
- 500 or more very high
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coronary heart disease
arteries, which supply the heart with blood, are particulary supceptible to plaque buildup, or coronary heart disease
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ischemic stroke
- blood clot that blocks an artery
- account for 87% of all strokes
- often caused by atherosclerosis or certain types of arrhythmia
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hemorrhagic stroke
- caused by a ruptured blood vessel
- may occur if there is a weak spot in an artery wall or following a head injury
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stroke
- caused when blood supply to the brain is cut off
- once brain cells begin dying, about 2 million cells are lost every minute that blood flow is not restored
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signs/symptoms of stroke
- numbness or weakness of face, arm or leg on one side of body
- sudden confusion, trouble speaking/understanding
- sudden trouble seeing in one or both eyes
- sudden trouble walking, dizziness or loss of balance
- sudden severe headache with no known cause (beware of tias)
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Four steps to stroke testing (informal)
- STRS
- Smile
- Talk and Speak a simple sentence
- Raise both arms
- S Stick out her/his toungue
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Transient Ischemic Attack v. Ischemic Strokes
Transient Inschemic usually goes away on its own, ischemic strokes, the blood supply is shut off (thrombus, embolism)
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What are the key hazardous substances in cig smoke?
- Nicotine (stimulant, causes body to release adrenaline)
- Tar
- Carbon monoxide
- Cancer-causing substances (about 43 known carcinogens)
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Mainstream v. sidestream tobacco smoke?
- Mainstream - exhaled smoke
- Side stream - comes off burning end of cigarette
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Effects of Environmental Tobacco smoke
- Lungs
- heart disease
- pregnancy (2x risk of miscarriage, increased risk of SIDS)
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About how much shorter is the life expectancy of a smoker v. non-smoker?
10-15 years shorter than nonsmoker
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COPD
emphysema, asthma, bronchitis
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How many US kids have chronic health conditions such as asthma or obesity?
25%
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When does a heart attack occur?
When one or more of the arteries supplying your heart with oxygen-rich blood (coronary arteries) become blocked
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How does alcohol work?
- moves from outer surface of the brain towards the inner core
- you can die from an acute overdose of boose - roughly .35+ BAC
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.05% BAC
- release of inhibition, self restraint, poor judgement
- .30 is virtual loss of consciousness, blackout
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.10% BAC
- Loss of coordination, staggering, slurring, impaired vision
- MO's BAC for driving is .08
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.20 BAC
- dulled sensory perception, loss of emotional control
- .08 is MO's BAC for driving
- .30 is blackout drunk - .35 can be coma, possible lethal
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Binge drinking
- 5 or more drinks for men, 4 for women
- 44% of college students binge drink
- 23% college students are frequent bingers
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Major causes of death in US?
- Heart disease
- Cancer
- Stroke
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is heart disease preventable?
- yes, though some genetic factors to be considered
- nation's #1 killer of women and men (cancer is climbing)
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What percentage of American adults are not physically active on a regular basis?
- 70 percent
- 24 percent are sedentary
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The goal of healthy people 2020 is that 30% of the 6 year old to adult population will engage in regular, light to moderate exercise for 30 minutes daily. How many meet those guidelines now?
- 22%
- 54% are somewhat active but do not meet guidelines
- 24% completely sedentary
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How many American adults are overweight or obese?
- 65%
- 17.6% of American children are overweight or obese
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What percentage of people who start exercising will drop out within three to six months of starting?
- 50 percent
- Drop out indicators: self motivation (score out of 24), body composition (men, 19%, women 25%)
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Stages of adherence
- precontemplation
- contemplation
- preparation
- action
- maintenance
- determination
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precontemplation
no plan to change
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contemplation
- can take 6 months
- assessing, evaluating, planning
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preparation
- considering strengths, weaknesses
- knowing barriers and determining strategies to overcome barriers
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action
start through first 30 days
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Maintenance
- 6+months
- constant monitoring
- periodic rewards
- activity variation
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determination phase
after six months, you become positively addicted
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what is a negative addiction to exercise?
exercise becomes obsessive, resulting in overuse syndrome
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creeping obesity
gradual accumulation of fat over a period of time
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somatotypes (type of body build)
- endomorph (tendency towards overweight)
- mesomorph (muscular build)
- ectomorph (tendency towards slim)
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appestat
- center in hypothalamus
- it tries to maintain your current body weight - takes about 20 minutes
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Set Point Theory
- your body will try to maintain its current weight
- takes about 20 minutes to kick in and say full
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recommendations for calorie burning per workout?
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android type
- apple shaped
- abdominal region
- greater health risk
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gynoid type
- pear shape
- hips and thighs
- lesser health risk
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Metabolically Healthy Obese
- Not all obese peeps are created equal
- This is healthier
- low visceral fat
- high insulin sensitivity
- high HDL
- low triglycerides
- still has high BMI, high fat mass
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At Risk Obese
- high visceral fat
- low insulin sensitivity
- low HDL
- high triglycerides
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3 predictors of childhood obesity
- watching tv (more than 2-3 hours nightly)
- playing video games
- soft drink consumption (more than 3 daily)
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adiposity rebound
- 5-7 years is when you start to gain again
- the earlier you start to rebound, the more likely you are to be obese as adolescents and adults
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childhood obesity and type II diabetes
since 1997, a 200% increase in obese kids hospitalized with type 2 diabetes
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BMI Index
- 25 or greater overweight
- 30 or greater obese
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How much essential fat do men and women have (20-39 years)?
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Acceptable body comp ratings for men and women?
- women, 25-31% body fat
- men, 18-25% body fat
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Basal metabolic rate
- 60-70% of calories expended
- just keeping your body functioning
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hyperplastic or early onset obesity
- excess number of fat cells early in life
- critical time first years of life
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hypertrophic obesity
- fat cell size increases 3-5 times normal
- more typical and easier to treat than hyperplasia
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minimal daily calorie requirements
- 1000-1200 for women
- 1200-1400 for men
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Stress
- anything that interferes with the biological or psychological equilibrium
- the nonspecific response of the body to any demand made on it
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eustress
- pleasant and stimulating
- just enough to make you perform
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distress
unpleasant and harmful
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parasymphatetic division of the autonomic nervous system
- in control when relaxed
- aids in digesting food, storing energy, promoting growth
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sympathetic division of autonomic nervous system
activated during times of arousal, including exercise and in case of emergency (sever pain, anger, fear)
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sympathetic nerves use norepinephrine to do what?
- prep organs, sweat glands, blood vessels and muscles for handling of emergency
- in general, commands your body to stop storing energy and to use it in response to a crisis
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how does body react to stress?
- sympathetic nerves cause release of key hormones, including cortisol and epinephrine
- heart and respiration rates accelerate
- hearing and vision more accute
- liver releases extra sugar to bood energy
- perspiration increases
- brain releases endorphins
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endocrine system responses
- pituitary gland
- triggered by sympathetic nervous system, helps control body functions by releasing hormones and other chemical messengers to influence body processes such as metabolism
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pituitary gland
- stimulates the adrenal gland to produce both adrenalin and cortisol
- part of endocrine system
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General Adaptation Syndrome (GAS)
- Also called stress response
- Alarm stage (stressor perceived)
- Resistance stage (stressors detected, body attempts to adapt to and combat)
- Exhaustion stage (resistance inadequate, stress illness occurs)
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Characteristics of the alarm phase in GAS
- increased metal alertness, energy consumption
- mobilization of energy reserves (carbs and fats)
- circulation changes (increased blood flow to skeletal muscles, less to skin, kidneys and digestive organs)
- drastic reduction in digestive process and urine production
- increased sweat gland secretion
- increased blood pressure, heart rate and respiratory rate
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Resistance Phase
- if stress lasts longer than few hours
- dominant hormones are glucocoritcoids
- energy demands stay high
- glycogen reserves nearly exhausted
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During the resistance phase
- if coping skills reduce or eliminate stress, homeostasis is restored
- if coping skills prove inadequate, homeostasis is not restored and stress continues towards exhaustion
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Exhaustion
- failure of one or more organ systems will prove fatal
- mineral imbalance
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Cattell's research re: stress
high correlation between poor physical condition and high anxiety
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state anxiety
- situational - high dive, test
- physical activity benefits w/in 5 minutes and last 2 hours or more regardless of exercise duration
- reduction of situational stress exists regardless of intesity of physical activity
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trait anxiety
- personality driven
- physical activity can help, but it takes 10 weeks to see a meaningful reduction
- aerobic and resistance exercise best
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