Remember this is only a guide and shouldn't replace reading the book!
New Notes From Chapters 12, 13 & 14
1. Most people infected with the virus that causes AIDS will die within 10 years. However, The time between the initial HIV infection and the onset of disease symptoms could be 15-20 years.
2. An individual may have HIV but will test negative because they are in the window period. This "Window Period" may last up to 6 months (this is what your book says but new data suggests this may be as long as one year). During this time the infected individual may infect others.
3. Abstinence is the only sure way to avoid an STD. A spermicide called Nonoxynol-9 will help kill bacterial STD's as well as semen (but it's not 100 percent fool proof). However, it will not protect you 100% even when used correctly with a latex condom! CONDOMS do have expiration dates!!
Approximately 300 million (worldwide) people contract an STD every year.
4. The most reported bacterial STD is Chlamydia. Gonorrhea is the most reported STD on college campuses. Buchanan County has the highest incidence of chlamydia in the state/Per Capita!!
5. Most AIDS patients die because of complications
with Pneumonia.
* Approximately 1 in 500 college students
will test positive for HIV
* Your chances of contracting HIV
from a blood transfusion is 1 in 600,000 (this number may be slightly out of
date)
* Two blood test on performed on all
donated blood since 1985. These tests are ELISA and Westernblot.
6. When a mother passes HIV to her child this is called Vertical Transmission. Remember the four bodily fluids that can give you HIV are blood, semen, vaginal secretions and breast milk.
7. Gonorrhea, Chlamydia and Syphilis are bacterial STD's. This means they can be cured with antibiotics. Viral STD's have no cure. There are some medicines available for viral STD's but they are designed to treat the symptoms not cure the problem. Most STD's can be detected with a simple blood test. If Syphilis goes untreated it can lead to dementia, cardiovascular damage, blindness and death.
8. Herpes comes in two forms. Type HSV-1 is an oral herpe and type HSV-2 is a genital herpe. Each of these can be transmitted by mouth to genital sex or getting it on your hand and placing that hand in your mouth. YUCK!!
9. If Gonorrhea and Chlamydia go untreated they can lead to PID or Pelvic Inflammatory Disease. PID is the leading cause of infertility in women. Approximately 75% of females who have chlamydia and 50% of males are asymptomatic.
10. Drug use is the using of drugs for medical reasons. Drug misuse is defined as the intentional misusing of prescription or non-prescription drugs. Substance abuse refers to the use of illegal drugs/substances. One or two births per 1000 will have Fetal Alcohol Syndrome (FAS). Your liver can metabolize approximately .5 ounce of alcohol per hour. Binge drinking is considered 5 consecutive drinks (men) and 4 consecutive drinks (women). Approximately 44% of college campus report episodes of binge drinking.
11. Many legal and illegal substances are referred to as Depressants or Stimulants. These are categorized based on how they act on the Central Nervous System (CNS). Example- A lot of people become more social and lose their inhibitions when they drink alcohol, so you might think alcohol would be considered a stimulant but it's actually a depressant because it's slowing the CNS.
-Marijuana is considered a Gateway Drug because it most probably will lead to the usage of more powerful illicit drugs.
12. There are approximately 100 million alcohol drinkers in the U.S. Approximately 10-15% of these will become alcoholics. It's estimated that an alcoholic will have a life-span 10-12 years shorter than a non-drinker. **Are some people genetically predisposed to becoming an alcoholic?
13. Remember once a person is drunk you can't give them anything to sober up more quickly.
Old Notes For Review.
14. Anorexia - Complete avoidance of food (negative
self-image).
Bulimia - Going
through periods of engorging followed by
periods of purging.
Female Athlete Triad
- A person will have these characteristics: Eating disorder (Anorexia
or bulimia), obsession with exercise and loss or menstruation and a loss
of calcium.
15. The wellness model is made of of Spiritual, Mental, Intellectual, Social, Emotional & Physical
16. The Health-Related components are Muscular Strength, Muscular Endurance, Cardiorespiratory Endurance, Body Composition & Flexibility (Be able to identify this entire group as well as the Skill-Related components).
17. The 3 heat-related illnesses are: Heat Cramps (least severe) Heat Exhaustion and Heat Stroke (SLUDE).
18. Know your Overload Principle, Progression Principle (10% rule) Recuperation Principle( between sets and exercise sessions, Reversibility Principle, and FIT Principle.
19. Hypertension - This is when you blood pressure reaches at least 140/90.
20. The artery which supplies the heart with
blood is the Coronary
Artery.
21. The cholesterol in our bodies are found in two forms (actually 3but we only discussed two). They are:
1. LDL - These are the bad guys and can cause plaque to become built-up in our arteries (atherosclerosis)2. HDL - These are the good guys. They escort LDL back to the liver for reprocessing or excretion. A total serum cholesterol level of 200mg/dl is desired. However, a ratio of total cholesterol/HDL is a more accurate way to determining where your risk.
* Omega 3 fatty acids are found in fish and appear to help lower your risk of CAD.
22. Your body composition is referred
to as your SOMATOTYPE. Your Somatotype consists of:
MESOMORPH -An athletic build with broad shoulders and a narrow hip. ECTOMORPH-A tall slender person with long arms and legs.
ENDOMORPH-This person is generally short and has a considerable
amount of body fat.
23. The ACSM recommends that men have approximately 15% body fat and women 23%. Essential body is needed to help your body function normally. A man should have approximately 3-5% essential fat and a woman should have 8-12%.
24. The ACSM recommends that a man not drop below 1500 calories per day in an effort to lose weight. A woman shouldn't drop below 1200 calories.
25. The ACSM recommends we exercise aerobically 3-5 times per week with each session lasting 20-60 minutes. Exercise with weight training and flexibility training 2-3 times per week.
26. The American Heart Association says that approximately 90% of type II diabetes may be controlled with diet and exercise.
27. Enriched - Means it contains MORE nutrients that it originally had.
28. The British were the first to establish rules and guidelines for nutritional standards. They proposed the Basic 11 in the 1930's while the American's established the Basic 7 in the 1940's and later revised them into the Basic 4 in the 1950's. The Basic 4 was readily used until the implementation of the food pyramid in 1990.
29. Our bodies receive energy from three Macronutrients.
These are:
Carbohydrates, Protein and
Fat. Carbohydrates are divided into two groups simple and complex.
Simple carbohydrates are sugars and we should limit your consumption of
these to no more than 15% of your total caloric intake. Complex carbohydrates
are starches, potatoes, rice, beans(FIBER-we need approx. 35gm/day)...
and should comprise approximately 40-55% of your total caloric intake.
One gram of carbohydrate will yield 4 calories of energy.
Proteins-Should comprise 10-15% of your total
caloric intake. Proteins which come from animal sources provide complete
proteins(this means they contain essential amino acids). One
gram of protein will yield 4 calories of energy.
Fats- These are divided into Saturated fat
and Non-saturated fat. Saturated fat are solid or semi-solid at room
temperature and will lead to an increase in your LDL. You shouldn't
have more than 10% of your fat calories coming from saturated fat.
Non-saturated fat consists of:
Monounsaturated-Doesn't
lower the HDL but it lowers the LDL
Polyunsaturated-Lowers
HDL and the LDL so your ratio doesn't get any better
Omega3 Fatty Acids-
This is a form of Polyunsaturated fat which may lower your risk of heart
disease.
No more than 30% of your total caloric intake should come from fat.
One gram of fat will yield 9 calories of energy.
30. Vitamins come in two forms, they are: Fat soluble and water soluble. Fat soluble vitamins are A(night vision),D(sunshine and milk),E(afrodesiac or aphrodesic and skin conditioner) and K(blood clotting and intestional flora). The water soluble vitamins are C, Folic Acid, Biotin and the B complexes.
31. Fat soluble vitamins are dissolved and transported in our bodies fat supplies. Megadosing on fat soluble vitamins can be toxic and cause death. Megadoses of water soluble vitamins will simply be excreted from our bodies (it can also cause diarrhea).
32. If a person doesn't receive enough minerals they may become a PICA eater. This simply means they will try to obtain minerals from dirt, rocks or anything in the ground.
33. The USDA is primarily responsible for the labeling
of meat and poultry products.
The FDA is responsible
for the labeling of approximately 75% of all foods other than meat &
poultry. The FTC regulates
the labels and advertising practices of the FDA and the USDA
34. You will need to lose approximately 3500 calories to lose one pound of fat. ACSM recommends not losing more than 2 pounds per week.
-Spot reducing and cellulite creams do NOT work.
35. Your Basal Metabolic Rate is the amount of energy needed to sustain your body at rest for a 24 hour period.
36. Know the Set Point Theory of Metabolism - It basically is looking at the rate at which you burn calories. This tends to change, for the worse, if you go 12-16 hours without food.
Good luck on your final!