C458 HEALTH, FITNESS, AND WELLNESS STUDY |48 QUESTIONS WITH 100% CORRECT ANSWERS

key structures in the skeletal system Bones, joints, cartilage, ligament (bone to bone), tendons (muscle to bone) three types of muscle found in the body Striated muscle (skeletal muscle, moves all bones), smooth muscle (lines the walls of the internal organs), cardiac muscle (both striated and smooth/ only found in the heart) the two main divisions of the nervous system a. Central nervous system: Brain and spinal cord b. Peripheral nervous system: All the nerves outside brain & spinal cord/ relay messages between CNS and other areas of the body. Communicates with sensory organs the structures of the upper and lower respiratory tract Upper: nose, pharynx (throat) and larynx (voice box) Lower: trachea (windpipe), bronchial tree and lungs main structures of the cardiovascular system The heart, arteries (blood from heart to body tissues), and veins (oxygen-poor blood to the heart) the pathway of blood through the heart Oxygenated blood enters into the left side of the heart, which pumps it out of the heart through the aorta. Arteries and capillaries deliver the oxygenated blood to the cells in the organs. Veins carry oxygen-poor blood and wastes (carbon dioxide and water) from cells back toward the lungs, where it receives oxygen. main organs of the digestive system Mouth, esophagus, stomach, small intestine, large intestine, anus major organs of the urinary system Kidneys, ureter, bladder, urethra immune system function Also known as the lymphatic system. It defends and protects the body from foreign invaders that can cause sickness and disease. Produces, stores, and carries white blood cells (leukocytes) around the body. It's made up of lymph, lymph nodes, bone marrow, tonsils, adenoids, spleen, and thymus gland. integumentary system Protects from the environment, encloses, lubricates, and regulates body temp. It's made up of skin, hair, and nails. the endocrine system Produces hormones which influence growth, development, and energy-producing activities. The overall function is to keep the body in a state of homeostasis. function of the reproductive system and its main organs and structures Female: vagina, cervix, uterus, fallopian tubes, and ovaries. Male: testis, scrotum, prostate, vas deferens, penis. Cardiorespiratory fitness helps heart and lungs, reduces risk of chronic diseases. Weight control. Reduced risk of obesity, cardiovascular disease, type 2 diabetes, and some cancers. Reduces blood pressure, improves mood, self-esteem, sleep, and blood cholesterol levels. Muscular strength helps improve muscle strength, posture, ease of movement, and the ability to perform everyday activities. Makes tendons, ligaments, and bones stronger. Muscular Endurance improves heart health, aids in weight loss, improves mood and sleep quality, prevents age- related decline, increases lifespan Flexibility allows muscles to work at their full potential, reduces the risk of injury and pain, and improves posture and balance body composition decreased risk of type 2 diabetes, hypertension, and heart disease. Increased functional ability. A better calorie-burning metabolism throughout the day. A lean and toned body non-REM sleep Stage 1 transitions between wakefulness and sleep. Stage 2 is reached when you are asleep. Stage 3 is called deep sleep or slow-wave sleep. The body needs this stage to feel refreshed in the morning relationship between sleep and health Sleep deficiency is linked to many chronic health problems, including high blood pressure, heart disease, diabetes, obesity, and depression. strategies for achieving better sleep Set a sleep schedule Exercise 20-30 mins a day but no later than a few hours before bed Avoid caffeine and nicotine late in the day and alcoholic drinks before bed Avoid using digital devices 30 mins before bed Relax before bed Create a room for sleep Don't lie in bed awake See a doctor if having trouble sleeping Carbohydrates provide a quick source of energy that your body uses for your cells, tissues, and organs. Proteins the body needs this from the foods eaten to build and maintain bones, muscles, cartilage, blood, and skin. Fats help the body absorb fat-soluble vitamins (A, D, E, & K), make hormones and surround nerves needed for growth and development. Provide essential fats that the body cannot make (i.e. Omega-3) and make foods more flavorful, help the body feel fuller. U.S. Dietary Guidelines for a healthy diet. 1: Follow a Healthy Eating Pattern across the Life Span. 2: Focus on Variety, Nutrient Density, and Amount 3: Limit sugars and Saturated Fats and reduce sodium intake. 4: Shift to healthier food and beverage choices. 5: Support healthy eating patterns in all situations. Positive mental health positive and upbeat outlook of the world to be able to realize full potential, cope with the stresses of life, work more productively, and make meaningful contributions to the communities. Mental Illness disorders that disrupt thinking, feeling, moods, and behaviors, and cause a varying degree of impaired functioning in daily life. They are believed to be caused by life events in some cases and by actual biochemical and/or brain dysfunction in others characteristics associated with emotional wellness. Connected, goal oriented, self-aware, flexible, self-caring, responsible, resilient emotional intelligence Being self-aware managing emotions motivating oneself having empathy handling relationships Warning signs of drug addiction No money, bloodshot eyes, secretive, angry (mood swings) GAS response pattern Alarm, Resistance, and Exhaustion Strategies for managing stress - eat nutritious foods - get enough sleep - talk with others - stay physically active - relax - think positively - use your time wisely self-awareness describes an individuals' ability to recognize their own emotions and related reactions. Self-awareness example People who are self-aware are mindful of the attitudes, beliefs, and practices that shape their behavior. Self-awareness helps individuals assess their strengths and limitations and determine how they can grow and change. Skills associated with self-awareness 1. Recognizing emotions 2. Self-efficacy (A person's belief in their own ability to address challenges, achieve their goals, and succeed in life) 3. Growth mindset Self-management is about individuals' ability to regulate their emotions in different situations, control impulses, and manage stress. Difference between self-awareness and self-management one major difference is that self-awareness focuses on the recognition and identification of emotions while self-management focuses on how people handle their emotions and their ability to modify their external behavior in response to emotions. self-management the ability to accept responsibility for, be accountable for, and effectively manage one's own emotions, behaviors, actions, and well-being. skills associated with self-management 1. Stress management 2. Goal setting 3. Self-discipline Example of self-management People who can do this are able to set goals and motivate themselves to change behavior and make progress in their lives. Social awareness describes individuals' ability to look outward and consider the needs of others and the world at large. Social awareness an individual's ability to engage, react, and respond in a variety of social situations with diverse groups of people. Social awareness example People who are this understand and practice empathy for others, including those who may have a different culture, background, or perspective form their own. They appreciate diversity and respect others. It can help them make a positive impact on their community and the world around them. Executive function the higher-order mental processes that help individuals manage complex tasks such as organizing and planning, remembering information, problem-solving, and regulating emotions. Executive function example are able to think critically and make responsible decisions. They are flexible thinkers who can innovate to find new ways to think about and solve problems. Executive function skills 1. Adaptability 2. Problem solving 3. Self- directed learning Communication and leadership Includes actively listening, empathizing, collaborating and cooperating, respecting diversity, and taking the initiative to solve problems.