psychology of health ch.15

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psychology of health ch.15
2014-05-07 01:19:51
psy health

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  1. types of exercise
    (isometric, isotonic, isokinetic)
    • - Isometric - pushing muscles
    • against immovable objects. (Pushing against a wall)

    • - Isotonic - Using muscles
    • with joint movement (Weight lifting)

    • - Isokinetic - same as
    • isotonic but is used with resistance (Used for rehabilitation to regain
    • strength and flexibility.
  2. intensity and duration
    • - Important characteristics
    • of aerobic exercise are intensity and duration.
    • - Exercise must be intense
    • enough to elevate the heart rate.
  3. components of physical fitness
    (cardiorespiratory endurance)
    • Cardiorespiratory endurance
    • -Type of aerobic exercise
    • -Superior to the other types of exercise.
    • -Elevated oxygen use.
  4. components of physical fitness
    (muscular endurance)
    • -requires continued performance
    • - A muscle may be strong but not have the endurance required to continue exercising.
    • -Less exertion but more frequent repetition.
  5. components of physical fitness
    (muscle strength)
    • -Comes from isometric, isotonic, isokinetic, and sometimes anaerobic exercise
    • -involves contracting muscles.
    • - Greater exertion limited
    • repetition
  6. components of physical fitness
    • -Decreases the likelihood of injury
    • -------- Range-of-motion capacity of a joint
    • -------- yoga, tai chi
    • -------- Slow sustained stretching promote muscle flexibility.
  7. aerobics
    • -  any exercise that requires dramatically increased
    • oxygen consumption over an extended period of time. (jogging, dancing,
    • swimming) * Important characteristics- intensity and endurance.
    • - Only aerobics benefit
    • cardiorespiratory health
  8. anaerobics
    require short, intensive bursts of energy but no increased amount of oxygen use. (short distance running, softball) May carry risks for ppl with coronary heart disease.
  9. organic fitness
    • - Fitness that you are born
    • with (inherited)
    • - You can have high organic
    • fitness and be out of shape. You have the ability to do well you just need to
    • work on it.
  10. dynamic fitness
    • - Fitness you can improve on
    • through physical activity.

    • - You may work your way to
    • increase fitness, but if you don't have high organic fitness then you may not
    • be able to win.
  11. physical activity and health?
    • - Aerobic strength and better
    • oxygen use
    • - Increase HDL, Decrease LDL
    • - Decreased blood pressure,
    • weight, fat
    • - Lower levels of cancer,
    • diabetes
    • - Better mental health
    • - Being active is key to
    • longterm health
  12. sleep deprivation
    • - We need sleep to function
    • well.
    • - You jump straight to REM
    • when you are sleep deprived. (REM Rebound)
    • - Brain not active during
    • deep sleep stages.
  13. insomnia
    trouble falling to sleep
  14. exercise risk (addiction, injury, and sudden death)
    • - Do not over exert yourself
    • Exercise addiction
    • -Withdrawal symptoms of depression and anxiety.
    • -Manage negative emotions and problems.
    • -Can also be referred as OBLIGATORY EXERCISE or EXERCISE DEPENDENT
    • -Similar to anorexia; they want the best body image possible.
    • Injury
    • -Musculoskeletal injuries are common
    • - Do not work through pain it will only get worse

    • Sudden death
    • -16x more likely during or immediately after physical exertion.
  15. Sleep Deprivation and physical and mental health
    • - Immune functions go up at
    • night
    • - Formation of memory.
  16. stages of sleep
    • 1. awake
    • 2. calm - When we are kind of sleepy. 
    • 3. stage 1:
    • -theta wave; may last 10 min. easy to be waken in this stage, may something experience
    • feeling of calling causing muscle contraction
    • -Awake, brain active, firing randomly all over the place. 
    • 4. stage 2:
    • -  k spindles; spontaneous muscle tone and muscle relaxation. heart rate slows and temperature decreases.
    • 5. stage 3/ 4:
    • -delta wave; entering deep sleep, if woken in this stage a person may feel
    • disorientated.
    • -Deep sleep you feel groggy when awoken.
    • 6. REM (rapid eye movement) sleep
    • -we need sleep- burn less energy, amplifies memory, stabilizes emotions
    • -the body goes through the stages of sleep multiple times in a night, as it
    • works through stages REM last longer and longer eventually reaching an hour in duration
    • -Brain looks kind of awake as when it is dreaming.
    • -Takes 90 min to go through the patterns. You want to go through these patterns.
    • - In the beginning of the night sleep tends to be more deep. As the night goes on REM increases through each cycle.