Exam 1 Study Guide | Health and Wellness for Living | PHED 1001, Study notes of Physical Education and Motor Learning

Download Exam 1 Study Guide | Health and Wellness for Living | PHED 1001 and more Study notes Physical Education and Motor Learning in PDF only on Docsity! Emmanuel Amponsah Physical education 1001 What is wellness ? Pages 2-5. Wellness is the state of healthy living achieved by the practice of a healthy lifestyle, which includes regular physical activity, proper nutrition, eliminating unhealthy behaviors, and maintaining good emotional and spiritual health. Total wellness can be achieved only by a balance of physical, emotional, intellectual, spiritual, social, and environmental health. The components of wellness do not work in isolation; they interact strongly. For example, poor physical health can lead to poor emotional health. What are the six components of Wellness?  Physical Health - Physical health refers to all the behaviors that keep your body healthy. One of the Key aspects of maintaining a healthy body is physical fitness. Physical fitness can have a positive effect on your health by reducing your risk of disease and improving your quality of life. Getting proper nutrition, performing self-exams, and practicing personal safety are other important physical health behaviors.  Emotional Health – Emotions play an important role in how you feel about yourself and others. Emotional health (also called mental health) includes your social skills and interpersonal relationships. Your level of self-esteem and your ability to cope with the routine stress of daily living are also aspects of emotional health.  Intellectual Health – You can maintain intellectual health by keeping your mind active through lifelong learning. College is the ideal place to develop this wellness component, partly because it exposes you to new ideas and ways of thinking about life.  Spiritual Health – The term spiritual means different things to different people. Most definitions of spiritual health include having a sense of meaning and purpose. Many people define spiritual health according to their religious beliefs, but it is not limited to religion. People may also find meaning in helping others and being altruistic, through prayer, or enjoying the beauty of nature. Whether you define spiritual health as religious beliefs or the establishment of personal values, it is an important aspect of wellness, is closely linked to emotional health, and also influences physical health. Optimal spiritual health includes the ability to understand your basic purpose in life; to experience love, joy, pain, peace, and sorrow; and to care for and respect all living things. Anyone who has experienced a beautiful sunset or smelled the first scents of spring can appreciate the pleasure of maintaining optimal spiritual health.  Social Health – Social health is the development and maintenance of meaningful interpersonal relationships. The result is the creation of a support network of friends and family. Good social health helps you feel confident in social interactions and provides you with emotional security. It is not necessarily the Emmanuel Amponsah number of people in your support network, but the quality of those relationships that is important. Being able to develop strong communication skills is one behavior that is crucial to maintain a strong social network.  Environmental Health – Environmental health is the influence of the environment on your health, as well as your behaviors that affect the condition of the environment. Our environment can have a positive or negative impact on our total wellness. For example, air pollution and water contamination are two important environmental factors that can harm physical health. What is exercise? Physical activity – includes all physical movement, regardless of the level of energy expenditure or the reason you do it. Physical activity can be occupied, lifestyle, or leisure time. Occupational activity is the activity that you carry out in the course of your job as, for example, a restaurant server or a construction worker. Lifestyle activity includes housework, walking to class, or climbing the stairs to get to your apartment or dorm room. Leisure time physical activity is any activity you choose to do in your free time. Exercise – Is a type of Leisure time physical activity. Virtually all conditioning activities and sports are considered exercise because they are planned and help maintain or improve physical fitness. The main thing that distinguishes the exercise from other types of physical activity is that exercise is done specifically for health and fitness.  Cardiovascular disease - (CVD) (i.e., any ailment of the heart and blood vessels) is a major cause of death in the United States. In fact, one of every three Americans dies CVD. Regular physical activity and exercise can significantly for engaging in physical activity and exercise. - Leading Cause of death. Diabetes – is a disease characterized by high blood pressure (glucose levels). Chronic elevation of blood glucose is associated with increased incidence of heart disease, kidney disease, nerve dysfunction, and eye damage. Osteoporosis – Loss of bone mass and strength is called osteoporosis, and it increases the risk of bone fractures. Although osteoporosis can occur in men and women of all ages, it is more common in older adults, particularly women. Exercise can improve bone health by strengthening your bones. The mechanical force applied by muscular activity is a key factor in regulating bone mass and strength. Five Major components of total health – related physical fitness Emmanuel Amponsah Cholesterol – cholesterol is a type of lipid that can either be consumed in foods or be synthesized in the body, and it is a primary risk factor for CHD. Comes from the Liver, Moves fat to other parts of the body – uses blood vessels to transport (highway system). Hypertension – High blood pressure. Hypertension is unique because it is both a disease in its own right and a risk factor for stroke and CHD. It contributes to CHD by accelerating the rate of Atherosclerosis development. Causes include high sodium intake. 75 – 90 what Happens To the Cardiorespiratory system with exercise with exercise and training? Cardiorespiratory System – The Cardio respiratory system is made up of your cardiovascular system, heart, blood, and blood vessels and your respiratory system, lungs. Together they provide the body with oxygen and nutrients and remove unwanted waste products. Both systems are needed for aerobic activity. So keep moving to help keep your body moving in a healthy direction. Cardiorespiratory endurance – is the ability to perform aerobic exercises for a prolonged period of time. Aerobic exercise – A common term to describe all forms of exercises that primarily use the aerobic energy system that are designed to improve cardiorespiratory fitness. V02Max – The maximum amount of oxygen the body can take in and use during exercise. Pulmonary circuit – The vascular system that circulates blood from the right side of the heart, through the lungs, and back to the left side of the heart. Systemic circuit – The vascular system that circulates blood from the left side of the heart, throughout the body, and back to the right side of the heart. Arteries – The blood vessels that carry blood away from the heart to the rest of the body. Veins – The blood vessels that transport blood towards the heart. Capillaries – Thin –walled vessels that permit the exchange of gases (oxygen and carbon dioxide) and nutrients between the blood and tissues. Stroke volume – The amount of blood that is pumped with each heartbeat. Cardiac output – The amount of blood that is pumped per minute Alveoli – Tiny air sacs in the lungs that receive carbon dioxide and other wastes from oxygen-depleted blood. Adenosine triphosphate – A high – energy compound that is synthesized and stored in small quantities in muscle and other cells. The breakdown of ATP results in a release of energy that can be used to fuel muscular contraction. Manufactured in the mitochondria. Anaerobic – “Without oxygen”; in cells, pertains to biochemical pathways do not require oxygen to produce energy. Aerobic – “With Oxygen”; in cells, pertains to biochemical pathways that use oxygen to produce energy. Glycolysis – A process during which carbohydrates are broken down in cells. Much of anaerobic ATP production in muscle cells occurs during glycolysis. Emmanuel Amponsah Lactic Acid – A by – Product of glucose metabolism, produced primarily during intense exercise (i.e., greater than 50%-60% of maximal aerobic capacity. What happens to the Cardiorespitory system with exercise and training? During an exercise session and after a regular exercise program, your Cardio respiratory system undergoes several responses and adaptations. Responses - The changes that occur during exercise to help you meet the demands of the exercise session. These changes return to normal levels shortly after the exercise sessions. Adaptations - Semi Permanent Changes that occur over time with regular exercise. Adaptations can be reversed when a regular exercise program is stopped for an extended period of time. 1.5 – Mile run test - One of the simplest and most accurate assessments of cardiorespiratory fitness Cycle ergometer - It is a stationary exercise cycle that provides pedaling resistance so the amount of work can be measured. Training threshold – The training intensity above which there is an improvement in cardio fitness, this intensity is approximately 50% of V02max. Target Heart Rate (THR) – The range of heart rates that corresponds to an exercise intensity of approximately 50% - 85% V02max. This is the range of training heart rates that result in improvements in aerobic capacity. Heart Rate Reserve – The difference between your maximal heart rate and resting heart rate Borg Rating of perceived Exertion (RPE) – A subjective way of estimating exercise intensity based on a numerical scale of 6 to 20. Cross Training – The use of a variety of activities for training the cardiorespiratory system. Maximum Heart Rate - Your maximum heart rate (MHR) is the fastest rate at which your heart will be in one minute. Resting Heart Rate - Resting heart rate (RHR) refers to the number of times your heart beats in one minute while at rest. The average RHR is 70-80 beats per minute (BPM), though athletes may have resting heart rates as low as 40- 50 BPM. RHR is often a measure of fitness -- as you become fit, your RHR will decrease as your heart becomes more efficient. If your resting heart rate is 100 or more BPM, that may a sign of a problem and you should see your doctor. 1. Five primary risk factors for developing cancer 1. Tobacco – 2. Genetics – 3. Environmental Factors – 4. Unsafe Sex – 5. Sun Exposer – 2. Cancer that is frequently diagnosed in Male and females Emmanuel Amponsah Men – Prostate Cancer - 1 in 6 men will be diagnosed with prostate cancer in their lifetime – a new case is diagnosed every 2.1 minutes. A man dies from prostate cancer every 18 minutes. The normal prostate is a small, squishy gland about the size of a walnut. It sits under the bladder and in front of the rectum Women – Breast cancer - Breast cancer is cancer that starts in the tissues of the breast. There are two main types of breast cancer: Ductal carcinoma starts in the tubes (ducts) that move milk from the breast to the nipple. 3. Top Cancer killers of males and females 1. Lung Cancer 2. Colon Cancer 3. Breast Cancer 4. Pancreatic Cancer 5. Prostate Cancer 4. Early Detection Screens, Signs and Symptoms for the Following cancers A. Breast Cancer Detection Screens – Mammography – the study of the breast using x ray. The actual test is called a mammogram. There are two types of mammograms. A screening mammogram is ordered for women who have no problems with their breasts. (Physical examination) Signs & Symptoms 1. Swelling of all or part of a breast (even if no distinct lump is felt) 2. Skin irritation or dimpling 3. Breast or nipple pain 4. Nipple retraction (turning inward) 5. Redness, scaliness, or thickening of the nipple or breast skin 6. Nipple discharge (other than breast milk) Risk Factors 1. Gender – Simply being a woman is the main risk factor for developing breast cancer. 2. Aging – Risk of developing Breast Cancer increases as you get older 3. Genetic risk factors – Genes might play a vital role in a woman developing Breast Cancer. 4. (Dense Breast Tissue) B. Lung Cancer Detection Screens – CT screening - can reduce mortality from lung cancer, shown recently with the results of the National Lung Screening Trial, or NLST. Currently, when patients undergo a CT scan, it’s possible to see a problem spot, such as a lung nodule, but difficult to determine whether or not it is cancer Signs and symptoms 1. A new cough that doesn't go away 2. Changes in a chronic cough or "smoker's cough" 3. Coughing up blood, even a small amount 4. Shortness of breath Emmanuel Amponsah Skin cancer is the abnormal growth of skin cells — most often develops on skin exposed to the sun. But this common form of cancer can also occur on areas of your skin not ordinarily exposed to sunlight. Three major types of skin Cancer Basal Cell, Squamous Cell, Melanoma  Basal Cell – Basal cell carcinoma is a type of skin cancer. Basal cell carcinoma begins in the basal cells - a type of cell within the skin that produces new skin cells as old ones die off. Detection Screening – Stay away from the sun. The sun emits Gamma, X-Rays, Ultraviolet through visible, and infrared. Cover up. Signs and Symptoms 1. An Open Sore – An open sore that bleeds, oozes, or crusts and remains open for a few weeks, only to heal up and then bleed again. 2. A Reddish Patch – A reddish patch or irritated area, frequently occurring on the face, chest, shoulders, arms, or legs. 3. A shiny Bump or Nodule – A shiny bump or nodule that is pearly or translucent and is often pink, red, or white. Can be confused with a mole. 4. A Pink Growth – A pink growth with a slightly elevated rolled border and a crusted indentation in the center. As the growth slowly enlarges, tiny blood vessels may develop on the surface. 5. A Scar-like Area – A scar-like area that is white, yellow or waxy, and often has poorly defined borders; the skin itself appears shiny and taut. This warning sign may indicate the presence of an invasive BCC that is larger than it appears to be on the surface.  Squamous cell – Squamous cell carcinoma begins in a different layer of the epidermis. It is not as common as basal cell carcinoma and is typically found in places exposed to sunlight, like the face or neck. People who have fair skin, light hair, and blue, green, or gray eyes are at highest risk of developing the disease. Detection Screening – Stay away from the sun. The sun emits Gamma, X-Rays, Ultraviolet through visible, and infrared. Cover up. Wear sun screen. Signs and Symptoms 1. A bump or lump on the skin that can feel rough 2. As the bump or lump grows, it may become dome-shaped or crusty and can bleed. 3. A sore that doesn’t heal, or heals and returns. 4. Flat, reddish, scaly patch that grows slowly (Bowen’s disease). 5. In rare cases, SCC begins under a nail, which can grow and destroy the nail.  Melanoma – Melanoma is a potentially dangerous type of skin cancer. It is diagnosed less frequently than other types of skin cancer (nonmelanoma skin cancer), but has the ability to spread very quickly. Melanoma most often begins on the skin but can develop on the other parts of the body, such as under fingernails, toenails and the eyeball. Detection Screening – Stay away from the sun. The sun emits Gamma, X-Rays, Ultraviolet through visible, and infrared. Cover up. Wear sun screen. Emmanuel Amponsah Signs and Symptoms Anyone can get melanoma. It’s important to take time to look at the moles on your skin because this is a good way to find melanoma early. When checking your skin, you should look for the ABCDEs of melanoma. 1. Asymmetry: Normal moles or freckles are completely symmetrical. If you were to draw a line through a normal spot, you would have two symmetrical halves. In cases of skin cancer, spots will not look the same on both sides. 2. Border: A mole or spot with blurry and/or jagged edges. 3. Color: A mole that is more than one hue, color or shade is suspicious and needs to be evaluated by a doctor. Normal spots are usually one color. This can include lightening or darkening of the mole. 4. Diameter: If the mole is larger than a pencil eraser (about 1/4 inch or 6mm), it needs to be examined by a doctor. This includes areas that do not have any other abnormalities (color, border, and asymmetry). 5. Evolution: Evolution refers to change, and in the case of melanoma, change to existing moles. Looking for changes in the size, symmetry, border, F. Testicular Cancer Definition - Testicular cancer is a disease in which cells become malignant (cancerous) in one or both testicles. Detection Screening – Most testicular cancers can be found at an early stage. In some men, early testicular cancers cause symptoms that prompt them to call their doctor. Most of the time a lump on the testicle is the first sign. But some testicular cancers don't cause symptoms until they have reached an advanced stage. Sometimes testicular cancer is found during testing for other problems. For instance, fertility tests sometimes find testicular cancer. Signs and Symptoms 1. A lump or swelling in a testicle (painless) 2. Pain in a testicle or scrotum 3. Discomfort in a testicle or scrotum 4. A sensation of heaviness in the scrotum 5. A dull ache in the lower back 6. A dull ache in the groin 7. A dull ache in the abdomen 8. A sudden accumulation of fluid in the scrotum 9. Unexplained tiredness or malaise Emmanuel Amponsah Risk Factors The exact causes of testicular cancer are not known. However, studies have shown that several factors increase a man's chance of developing this disease. 1. Undescended testicle - testicle that does not move down into the scrotum 2. Congenital abnormalities - en born with abnormalities of the testicles, penis, or kidneys, as well as those with inguinal hernia (hernia in the groin area, where the thigh meets the abdomen), may be at increased risk. 3. History of testicular cancer - Men who have had testicular cancer are at increased risk of developing cancer in the other testicle. 4. Family history of testicular cancer - The risk for testicular cancer is greater in men whose brother or father has had the disease. G. Cervical Cancer Definition – Cervical cancer is a type of cancer that occurs in the cells of the cervix — the lower part of the uterus that connects to the vagina. Detection Screening - The Pap test (or Pap smear) looks for precancers, cell changes on the cervix that might become cervical cancer if they are not treated appropriately. Signs and Symptoms 1. Vaginal bleeding after intercourse, between periods or after menopause 2. Watery, bloody vaginal discharge that may be heavy and have a foul odor 3. Pelvic pain or pain during intercourse Risk Factors 1. Many sexual partners. 2. Early sexual activity. 3. Other sexually transmitted infections. (STIs) 4. A weak immune system. Emmanuel Amponsah Fats (triglycerides) – The form of lipid that is broken down in the body and used to produce energy to power muscle contractions during exercise. Polyunsaturated fatty acids - are fatty acids that contain more than one double bond chain of carbon atoms. Fatty acids supply energy for the muscles, heart and other organs. They also aid in the formation of cell membranes, and supply energy for the storage of fat. Polyunsaturated fatty acids are "good" fatty acids that have many health benefits when used to replace saturated fatty acids. Sources  Fish such as salmon, albacore tuna and sardines  Walnuts  Flax seed oil  Fish oil supplements Monounsaturated fats – From a chemical standpoint, monounsaturated fats are simply fats that have one double- bonded (unsaturated) carbon in the molecule. Monounsaturated fats are typically liquid at room temperature but start to turn solid when chilled. Olive oil is an example of a type of oil that contains monounsaturated fats. Sources  Canola oil  Peanut oil  Olives  Olive oil  Avocados  Seeds such as safflower, sunflower and pumpkin  Most nuts such as almonds, cashews and peanuts  Almond butter, peanut butter and cashew butter Both Monounsaturated Fats and Polyunsaturated fats are found in plants – including nuts, seeds, grains, and vegetable oils). Also called unsaturated fats all together. Monounsaturated fats lower LDL and polyunsaturated fats lower LDL and HDL. Saturated Fatty Acid – A type of fatty acid that comes primarily from animal sources and is liquid at room temperature. Trans-Fatty Acids – A type of fatty acid that increases cholesterol in the blood and is a major contributor to heart disease. Omega-3 fatty acid – A type of unsaturated fatty acid that lowers both blood cholesterol and triglycerides and is found abundantly in some fish. Reduces the risk of developing heart disease. Proteins - are large molecules consisting of amino acids which our bodies and the cells in our bodies need to function properly. Emmanuel Amponsah Amino Acids – The building blocks of protein. There are 20 different amino acids that can be linked in various combinations to create different proteins. Essential amino acids – The nine amino acids that cannot be manufactured by the body and must therefore be consumed in the diet. Nonessential amino acids - Eleven amino acids that the body can make and therefore not necessary in the diet. Complete proteins – proteins containing all the essential amino acids; found only in soy and animal foods (meats and dairy products). Incomplete proteins – Proteins that are missing one or more of the essential amino acids; found in plants sources such as nuts and legumes. Complex carbohydrates – Long chains of sugar units linked together to form starch or fiber. Simple Carbohydrates - Simple carbohydrates are composed of 1 or 2 sugar units that are broken down and digested quickly, which can leave you feeling tired, hungry, and craving more sugar shortly after you’ve eaten. Fiber Soluble – Viscous fiber found in oats, barley, peas, and citrus fruits – dissolves in water Insoluble fiber – Type of fiber found in whole wheat and vegetables. Does not dissolve in water.