Chapter 7: Exercise, Sleep, and Injury Control Flashcards Preview

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Flashcards in Chapter 7: Exercise, Sleep, and Injury Control Deck (27)
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1
Q

aerobic exercise

A

light to moderate intensity exercise performed for an extended period of time; examples include swimming, cycling, and running

2
Q

anaerobic exercise

A

high-intensity exercise performed for short periods of time; examples include weight training and sprinting

3
Q

basal metabolic rate (BMR)

A

the minimum number of calories the body needs to maintain bodily functions while at rest

4
Q

calorie

A

a measure of food energy equivalent to the amount of energy needed to raise the temperature of 1 gram of water 1 degree Celsius

5
Q

physical fitness

A

a set of attributes relating to the ability to perform physical activity that includes muscular strength, endurance, flexibility, and healthy body composition

6
Q

cardiorespiratory endurance (VO2 max)

A

the ability of the heart, blood vessels, and lungs to supply oxygen to working muscles during physical activity for prolonged periods of time. V)2 max refers to the measure of cardiorespiratory endurance and measures the max amount of oxygen that your blood can carry at one time

7
Q

osteoporosis

A

a disease of the bones involving a loss of bone mineral density that leads to an increased risk of fracture

8
Q

exercise as protection against chronic illness

A

physical activity helps prevent chronic illnesses like bone density, helps regulate diabetes mellitus, and metabolic syndrome

9
Q

exercise as a boost for psychological well-being

A

exercise is associated with improved mood and elevated well-being just after a workout (these benefits are pronounced in older adults)

10
Q

is it ever too late to begin exercising?

A

NO.

11
Q

why don’t more people exercise?

A

lack of time, socioeconomic status, older people are fearful, beleifs regarding benefits and costs (self-efficacy), people think that it’s not enjoyable to exercise, and failure to realize how much fun exercising can be, environmental barries

12
Q

environmental aspects of exercise

A

walkability of a neighborhood, whether or not your neighborhood is safe, lack of resources for exercising

13
Q

circadian rhythm

A

a biological clock that operates on a 24-hour cycle

14
Q

rapid-eye-movement sleep

A

rapid eye movement sleep, a sleep during which vivid dreams occur

15
Q

sleep stages

A

1) when you’re awake and alert, the brain generates fast, low-amplitude beta waves
2) as you fall asleep, breathing slows, and your brain generates the irregular NREM-1 sleep
3) as you relax more deeply, about 20 minutes of NREM-2 occurs, distinguished by periodic bursts of rapid brain waves called sleep spindles
4) slow wave, delta wave sleep of NREM-3
5) REM sleep where your eyes dart back and forth and your breathing and muscles movements become irregular

16
Q

how often does the sleep cycle repeat?

A

every 90 minutes

17
Q

where do sleep disparities occur?

A

in low socioeconomic status areas, people get less sleep due to environmental factors (African Americans sleep on average .5 hours less than European Americans)

18
Q

people living in disordered neighborhoods…

A

report poorer sleep

19
Q

pain and stress with regard to sleep

A

those with higher levels of daily pain and stress report poorer sleep

20
Q

sleep loss…

A

slows our reaction times and increases errors on visual attention tasks. sleep is also a predictor of depression

21
Q

insomnia

A

a persistent problem in falling or staying asleep

22
Q

cognitive behavioral therapy for insomnia

A

a structured treatment for insomnia aimed at replacing thoughts and behaviors that cause or worsen sleep problems with habits that promote sound sleep without the use of medication

23
Q

narcolepsy

A

a sleep disorder characterized by uncontrollable sleep attacks

24
Q

sleep apnea

A

a sleep disorder characterized by temporary cessations of breathing

25
Q

unintentional injury

A

harm that is accidental, not meant to occur

26
Q

intentional injury

A

the harm that results from behaviors designed to hurt oneself or others

27
Q

injury control

A

systematic efforts to prevent injuries from occurring and to limit the consequences of those that have already occurred