2.A. Health Promotion and Disease Prevention Flashcards

Question

What is a major goal of the **American Cancer Society**?

Answer 1

To inform the public about cancer prevention and treatment options. ## Footnote They provide various resources to support individuals dealing with cancer.

Answer 2

* Specific * Measurable * Attainable * Realistic * Time Frame ## Footnote Understanding these components aids in effective goal setting.

Answer 3

A preparation containing part of, or a weakened version of, a pathogen that improves the immune system's fight against disease. ## Footnote Vaccines help shield individuals from specific bacteria or viruses.

Answer 4

They may **kill off mutualistic microbes**, potentially leading to **opportunistic infections**. ## Footnote Opportunistic infections are the infections caused by microorganisms that do not normally cause disease in a healthy immune system. Immunodeficiency can lead to opportunistic infections. Overuse of antibiotics can lead to antibiotic **resistance** (bacteria becoming immune to certain medications).

Answer 5

* Temperature increases * Sea level rise * Extreme weather * Ecosystem changes ## Footnote **Floods** increase disease transmission as waterborne illnesses like cholera and typhoid spread through contaminated water. **Climate change** alters bird migration, increasing contact and spreading diseases among birds such as Bird Flu. **Dams and irrigation** create mosquito-breeding pools, spreading diseases like malaria and West Nile virus.

Answer 6

False ## Footnote These risk factors are less common but can occur, especially after natural disasters.

Answer 7

* Keep harmful agents out of the body * Digest food * Absorb vitamins and minerals * Break down dangerous substances * Fight disease ## Footnote Beneficial bacteria play a crucial role in maintaining health such as E. Coli found in the colon.

Answer 8

The percentage of: * Organs * Water * Muscle * Bones * Fat found ## Footnote Body composition can be categorized into lean mass and fat.

Answer 9

A calculation of a person's **weight** *divided by* their **height**. ## Footnote BMI does not indicate body composition of lean mass or fat.

Answer 10

A method that uses **electrical current** to measure **body composition**. ## Footnote It is quick and inexpensive, but not as accurate as hydrostatic weighing.

Answer 11

A technique using **calipers** to measure subcutaneous fat at various body sites. ## Footnote This method requires a trained technician to minimize human error.

Answer 12

The ability to lift and move objects with **maximum force** for a short period of time. ## Footnote It is judged by lifting heavy objects for a short time and finding the **maximum weight** that can be lifted a few times.

Answer 13

The ability to perform **repetitive motions** for an **extended period** of time. ## Footnote This includes the ability of a specific muscle or muscle group to repeat an exercise with **submaximal** resistance.

Answer 14

* One-mile walk test * Three-minute step up test ## Footnote These methods allow athletes to monitor their own fitness progress.

Answer 15

The ability to move one's joints in a **pain-free** and **unrestricted** manner. ## Footnote Flexibility is important for both athletic and everyday activities.

Answer 16

The ability to maintain **full range** of motion while using joints during large motions or actions. ## Footnote Important for activities requiring agility.

Answer 17

* **Static-active**: The ability to move joints and hold body positions without support. * **Static-passive**: The ability to hold joint positions for extended periods.

Answer 18

Body movement ## Footnote The muscular system also plays a role in posture, blood transport, and heat generation.

Answer 19

* Muscles * Bones ## Footnote The primary purpose of lever systems is to produce a mechanical advantage.

Answer 20

* Skeletal muscle * Cardiac muscle * Smooth muscle ## Footnote Skeletal muscles are attached to bones. Cardiac muscles are found in the heart. Smooth muscles are located in the walls of hollow organs.

Answer 21

Regulating body temperature. ## Footnote Muscle contraction generates heat, which helps maintain a stable body temperature, as seen in shivering.

Answer 22

Muscular Dystrophy ## Footnote This condition leads to progressive muscle degeneration and weakness.

Answer 23

* Increasing muscle mass * Reducing Fat ## Footnote Muscles are metabolically active, leading to increased calorie burning.

Answer 24

Carbohydrates ## Footnote After several minutes, the body may switch to burning body fat.

Answer 25

75-80% ## Footnote This intensity level is linked to better fat loss outcomes.

Answer 26

Benefits include: * Helping maintain a healthy weight * Increased bone strength * Improved cardiorespiratory health * Better metabolism health * Reduced overall fatigue * Improved sleep * Enhanced mental health ## Footnote Muscular endurance is relevant beyond just sports.

Answer 27

* Endurance: Measures **duration** of contraction, relies on **slow-twitch** fibers, uses **aerobic** respiration, and **lighter** weights, **more** reps. * Strength: Measures **force** exerted, relies on **fast-twitch** fibers, uses **anaerobic** respiration, and **heavier** weights, **fewer** reps. ## Footnote A **rep**, or repetition, is how many times you perform an exercise. A **set** is how many times you repeat a particular number of reps.

Answer 28

* Positive mental health * Stress relief * Longer life span

Answer 29

Improves coordination by **activating muscles and nerves** involved in balance.

Answer 30

Bones are broken down by the body, leading to a higher risk of **fractures**.

Answer 31

A state of excess **fat accumulation** in the body.

Answer 32

* Aerobics * Strength Training * Stretching ## Footnote These components are essential for physical and mental health.

Answer 33

**150** minutes ## Footnote Preferably spread over several days with **sessions lasting at least 10 continuous minutes**.

Answer 34

**Concentric** contraction

Answer 35

Progressive overload is the **gradual increase of stress** placed on the body during exercise to improve joint movement. ## Footnote This involves achieving both elastic and plastic elongation.

Answer 36

A test that assesses **lower body flexibility** by measuring how far one can bend forward while sitting with extended legs. ## Footnote Consistency in measurement is crucial for tracking progress.

Answer 37

Individuals with **specific medical conditions** may have **different nutrient requirements**. ## Footnote A healthcare professional can provide personalized guidance.

Answer 38

Hypothalamus ## Footnote The hypothalamus has two main parts: one that controls the start of eating and another that controls the stop of eating.

Answer 39

The number of **calories burned at rest**. ## Footnote BMR varies among individuals and affects their caloric needs.

Answer 40

Biochemical compounds utilized as fuel in the body, including: * Starches * Sugars ## Footnote Carbohydrates consist of repeated units called monomers, forming larger structures known as polymers.

Answer 41

* Monosaccharides * Disaccharides ## Footnote They are digested quickly, providing immediate energy but are correlated with fatigue. Simple carbs do not significantly alleviate activity levels.

Answer 42

Polysaccharides formed when hundreds or thousands of monosaccharides or disaccharides **bond together**. ## Footnote They are more stable and take longer to digest. Examples include rice, peas, whole-wheat bread, corn and oats.

Answer 43

* Facilitates healthy **bowel** movements. * Aids in **cholesterol** control. ## Footnote Foods high in fiber include: * Nuts * Leafy vegetables * Whole grains * Beans * Some fruits

Answer 44

* Dietary fiber * Functional fiber ## Footnote Dietary fiber comes from natural sources. Functional fiber is lab-made or extracted and added to food.

Answer 45

* Oatmeal * Nuts * Lentils ## Footnote Soluble fiber can help control weight as it delays stomach emptying making a person feel fuller.

Answer 46

* Carbohydrates * Proteins * Fats ## Footnote Fats are also referred to as fatty acids or lipids.

Answer 47

* **Proteins**: Made of amino acids, they catalyze reactions and regulate cell functions. * **Amino Acids**: Protein monomers; 20 types exist. * **Polypeptides**: Chains of linked amino acids that fold into 3D shapes to form functional proteins.

Answer 48

* Sending signals between cells * Creating structures like bone matrix * Catalyzing chemical reactions as enzymes * Regulating cell division and growth * Regulating membrane transport * Creating organelles ## Footnote Proteins perform essential roles that support life and maintain homeostasis.

Answer 49

Amino acids that **must** be obtained from diet. ## Footnote The **nine essential amino acids** include: * Histidine * Isoleucine * Leucine * Lysine * Methionine * Phenylalanine * Threonine * Tryptophan * Valine

Answer 50

About **0.8 grams** of protein per kilogram of body weight. ## Footnote This recommendation can vary based on age, biological sex, and energy expenditure. Athletes require about **1.7 grams** of protein per kilogram due to increased muscle mass and metabolic activity.

Answer 51

* Store energy * Help absorb certain vitamins and minerals ## Footnote Fats also play roles in building cell membranes and nerve sheaths.

Answer 52

* Saturated fats have **single bonds** in their molecular structure. * Unsaturated fats have **one or more double bonds**. ## Footnote Saturated fats are solid at room temperature. Unsaturated fats are liquid at room temperature.

Answer 53

The **most common** type of **fat** in the body, categorized as **tri-esters**. ## Footnote They consist of a glycerol backbone bound to three fatty acids.

Answer 54

**Monounsaturated Fatty Acids** (MUFA): * Contain one double bond in the carbon chain. * Found in: Olive oil, avocado, peanuts. **Polyunsaturated Fatty Acids** (PUFA): * Contain two or more double bonds in the carbon chain. * Found in: Fish oil, sunflower oil, walnuts. ## Footnote Monounsaturated and polyunsaturated fats should be consumed by individuals instead of saturated and trans fats. Polyunsaturated fats include omega-3 and omega-6 fatty acids.

Answer 55

Organic compounds necessary for the growth and maintenance of your body's normal functions. ## Footnote They are classified into two main groups: * Fat soluble: They are stored in fat and the liver, making it easier to overdose on them. * Water soluble: They are easily excreted in urine if consumed in excess.

Answer 56

They help to **neutralize free radicals**. ## Footnote Vitamins **E, C**, and **beta-carotene** are known antioxidants.

Answer 57

* Vitamin A * Vitamin B (including B6, B12, biotin, thiamine, riboflavin, niacin, pantothenic acid, folate) * Vitamin C * Vitamin D * Vitamin E * Vitamin K ## Footnote There are a total of **13 essential vitamins**.

Answer 58

**Inorganic** compounds needed to regulate the body's overall health. ## Footnote Minerals are distinct from vitamins as they do not contain carbon.

Answer 59

* Macrominerals * Trace minerals ## Footnote Macrominerals are needed in larger amounts, while trace minerals are needed in smaller amounts.

Answer 60

Necessary for the formation of **hemoglobin** in red blood cells. ## Footnote **Hemoglobin carries oxygen** in the blood. **Iron deficiency** leads to **anemia** because the body cannot produce enough healthy red blood cells.

Answer 61

Water helps in the **excretion of waste products** through urine. ## Footnote Urine is primarily composed of water and helps eliminate harmful substances from the body.

Answer 62

Water makes up a large part of blood and helps **transport oxygen** throughout the body. ## Footnote It acts as a highway for vital nutrients and oxygen.

Answer 63

Cerebrospinal fluid surrounds the brain and spinal cord, providing **protection** and acting as a **shock absorber**. ## Footnote Water is a key component of this fluid.

Answer 64

True ## Footnote Proper joint lubrication prevents pain and allows for movement.

Answer 65

* Age * Sex * Culture * Athletic ability * Personal choices ## Footnote These factors create a unique dietary profile for each individual.

Answer 66

A diet that **excludes** meat and animal products, such as milk and eggs. ## Footnote Vegans must carefully select protein sources to maintain health.

Answer 67

* Deficiencies, or * Oversupplies, or * Imbalances in nutrient consumption that lead to health issues. ## Footnote Malnutrition includes both **undernourishment** and **excessive weight gain**, contributing to chronic diseases.

Answer 68

It affects: * Productivity * Mortality rates * Child survival * Learning abilities ## Footnote Malnutrition has significant **long-term implications** for national **economic productivity**.

Answer 69

It imparts knowledge about: * Nutrition * Accessible food options * Proper feeding practices ## Footnote Education is crucial for promoting awareness and improving dietary choices.

Answer 70

Calcium ## Footnote This is crucial for bone growth.

Answer 71

A healthy lifestyle encompasses behaviors that promote: * Well-being * Reduce disease prevalence * Increase life expectancy

Answer 72

A minimum of **7 hours** of sleep per night. ## Footnote Less than 7 hours is linked to: * High blood pressure * Type 2 diabetes * Obesity

Answer 73

* Smoking * Eating disorders * Obesity * STDs ## Footnote These challenges are prevalent despite the U.S. being a high-income nation.

Answer 74

* Anorexia nervosa * Bulimia ## Footnote Anorexia involves a fear of gaining weight. Bulimia involves binge eating followed by purging.

Answer 75

They help ensure adequate nutrient intake without excessive calories. ## Footnote Understanding labels is key to making informed choices.

Answer 76

Prepare **healthy snacks** in advance. ## Footnote This reduces the likelihood of impulse buying unhealthy foods.

2.A. Health Promotion and Disease Prevention Flashcards

This deck covers disease prevention and management, goal setting for healthy lifestyles, the impact of lifestyle choices, physical fitness, and the role of nutrition in health. (100 cards)