Download HEP 100 Final Exam Study Guide – Arizona State University | 2025 Verified and more Exams Health sciences in PDF only on Docsity!
2025 ASU HEP 100 final exam study
guide Arizona State University
sleep recommendations for older adults, >65 years - answer 7-8 hours
sleep recommendations for adults, 26-64 years - answer 7-9 hours
sleep recommendations for young adults, 18-25 years - answer 7-9 hours
sleep recommendations for teenagers, 14-17 years - answer 8-10 hours
sleep recommendations for school age, 6-13 years - answer 9-11 hours
sleep recommendations for preschoolers, 3-5 years - answer 10-13 hours
sleep recommendations for toddlers, 1-2 years - answer 11-14 hours
sleep recommendations for infants, 4-11 months - answer 12-15 hours
sleep recommendations for newborns, 0-3 months - answer 14-17 hours
acute (short-term) inadequate sleep - answer a period of 1 or a few nights without sleep; inability to concentrate, lack of patience, risk for car accidents, impaired immune response, increased intake of high fat, high sugar foods
chronic (long-term) inadequate sleep - answer getting insufficient sleep or experiencing sleeplessness over an extended period of time; increased risk for heart complications, stroke, obesity and type 2 diabetes, depression, hormonal changes
strategies to getting better sleep: environment - answer keep bedroom dark and cool, keep bedroom quiet, use a fan, avoid electronics at night, sleep friendly light bulbs, don't eat in bed
strategies to getting better sleep: meals and physical activity - answer avoid caffeine 4- hours before bed, avoid alcohol 3-4 hours before bed, don't eat large or high fat meals 2- hours before bed, exercise 2-3 hours before bed (non-vigorous)
acute (short-term) stress - answer experienced as an immediate perceived threat, either physical, emotional or psychological; sudden anger, stressful life events
chronic (long-term) stress - answer prolonged and constant feeling of stress that can negatively affect your health if it goes untreated; daily hassles, discrimination, lack of control in daily life
how the body responds to stress - answer sudden increases in certain hormones, increases in blood levels of glucose and fatty acids, high degree of mental alertness, emotional and psychological responses, fear, anger, and irritation, anxiety, frustration and uncertainty
BMI - answer Body Mass Index; a measure of body weight relative to height
BMI for underweight - answer <18.
BMI for normal weight - answer 18.5-24.
BMI for overweight - answer 25-29.
BMI for obese - answer 30 - >
pros and cons to using BMI to assess body weight/composition - answer pros: inexpensive, cons: doesn't distinguish between body fat, muscle and bone, doesn't reflect the location of excess body fat, isn't very accurate in older adults, doesn't reflect differences in body composition between people of different ethnic backgrounds
BMI interpretation for children - answer BMI levels are expressed in percentiles, overweight is defined as BMi at or above the 85th percentile, obesity is defined as a BMI at or above the 95th percentile
ways to assess body composition - answer skinfold measures (easy, low cost, not accurate in obese or lean people), (BIA) bioelectrical impedance (easy, relatively low cost, inaccurate if person is over/under hydrated), DXA (very accurate, expensive, can report areas of excess fat, not effective in obese or tall/short people), underwater weighing (very accurate, expensive)
health implications of excess body fat - answer heart disease, abnormal blood lipids, type 2 diabetes, cancer, sleep and menstrual disorders, gallbladder disease, pregnancy and birth- related complications
energy balance - answer energy in = energy out
energy in - answer caloric intake from foods/drinks, variety of tools to estimate energy in, food labels, online nutrient database, apps
energy out - answer basal metabolic rate (BMR), thermic effect of food (TEF), physical activity
what factors influence body weight - answer family and history genes, race/ethnicity, age, sex, eating and physical activity habits, family habits and work culture, not enough sleep
strategies for weight loss: food choices - answer make one or two changes at a time, plan to gradually add more once you get comfortable, mindfulness practice
strategies for weight loss: dietary patterns - answer MyPlate guidelines, DASH diet, mediterranean diet, vegetarian or semi- vegetarian diet
strategies for weight loss: physical activity - answer 30 mins or more of exercise daily, incidental exercise, programmed exercise, choose activities you enjoy, decrease sitting time
strategies for weight loss: medications - answer expensive, side effects, few FDA approved
strategies for weight loss: bariatric surgery - answer expensive, only for very obese people, many complications and side effects
disordered eating - answer wide range of abnormal eating habits
epidemic-answeroutbreakofdiseasethatspreadsrapidlyandaffectsmanyindividualsatthe sametime
immunity-answertheabilityofanorganismtoresistaparticularinfectionortoxinbytheactionof specificantibodiesorsensitizedwhiteblood*cells.
componentsoftheimmunesystem-answertissues,organsandprocessesthatprotectyourbody fromforeign*microorganisms
strategiesandnutrientstoimproveimmunity-answerprotein,vitaminA,vitaminC,vitaminE, zinc,iron
chronicdisease -answeradiseasethatdevelopsgraduallyandcontinuesoveralongperiodoftime
riskfactorsofchronicdiseases-answersmoking,alcohol,hypertension,physicalinactivity,raised cholesterol,obesity,unhealthydiet,raisedblood*glucose
topcausesofdeath:U.S.-answerheartdiseaseandcancer
topcauseofdeath:globally-answerheartdiseaseandcancer,chronicrespiratorydiseaseand *diabetes
hypertension-answerhighblood*pressure
featuresofhypertension-answerdamagearteries,stroke,heartattack,eyedamage,kidney*failure
riskfactors:hypertension-answerfamily,age,africanamericanheritage,obesity,physical inactivity,dietarychoices,alcoholabuse,stress,inadequatesleep,smoking
prevention:hypertension-answerexercise,eatplentyoffruitsandvegetables,lowsodiumfoods, richinpotassiumfoods,DASH*diet
cardiovasculardisease-answeradiseaseoftheheartandblood*vessels
featuresofcardiovasculardisease-answercoronaryheartdisease,stroke,heartfailure,peripheral vasculardisease
riskfactors:cardiovasculardisease-answerdepression,highlevelsofLDLcholesterol,lowlevelsof HDLcholesterol,diabetes,hypertension,highlevelsofC-reactiveprotein(infalmmation)
prevention:cardiovasculardisease -answermaintainhealthyweight,exercise,limitalcohol,no smoking,managestress,keepbloodandcholesterollevels/pressureunder*control
diabetes-answergroupofdiseasesmarkedbyhighlevelsofbloodglucose
featuresofdiabetes-answerincreasedthirst,frequenturination,extremehunger,unexplained weightloss,fatigue,*irritability
prevention:dementia-answerincreaseexercise,healthydiet,maintainsocialengagement, participateinintellectuallystimulating*activities
type* 1 diabetes-answerDiabetesofaformthatusuallydevelopsduringchildhoodoradolescence andischaracterizedbyaseveredeficiencyofinsulin,leadingtohighbloodglucose*levels.
type* 2 diabetes-answerDiabetesofaformthatdevelopsespeciallyinadultsandmostoftenobese individualsandthatischaracterized byhighbloodglucoseresultingfromimpairedinsulin utilizationcoupledwiththebody'sinabilitytocompensatewithincreasedinsulin*production.
coronaryheartdisease-answerbuildupofplaquecausingcoronaryarteriestonarrow,limiting bloodflowtotheheart
stroke-answerAsuddenattackofweaknessorparalysisthatoccurswhenbloodflowtoanareaof thebrainisinterrupted
heartfailure-answertheheartmuscledoesn'tpumpbloodaswellasitshould
peripheralvasculardisease-answerabloodcirculationdisorderthatcausesthebloodvessels outsideofyourheartandbraintonarrow,block,orspasm
