BPK 140 EXAM QUESTIONS WITH CORRECT ANSWERS LATEST UPDATE 2026

BPK 140 EXAM QUESTIONS WITH CORRECT ANSWERS LATEST UPDATE 2026 What is health - Answers "The complete state of physical, mental, and social well-being, and not merely the absence of disease or infirmity" -WHO Top 10 Causes of Mortality - Answers Coronary artery disease, Stroke, Chronic Obstructive Pulmonary Disease, Lower Respiratory Infections, Lung Cancer, Diarrhea, Road Traffic Injuries,Diabetes,Tuberculosis What is a Medical Model - Answers Viewed as absence of disease, see a physician if you have signs or symptoms, sign see symptom feel, physician is responsible for your health, goal is to prevent morbidity and mortality, focus on the disorder rather than the person, mechanistic model Health through Prevention of Illness | Wellness Prevention - Answers Empowers people to be responsible of their own health, includes empowerment, community support, healthy public policy, education, prevention, risk factors. 3 levels at which this model can be considered: individual level ur responsibility to change your own health behaviour, population level educators, health promoters, policy makers can target high risk prevention, health care provider level physicians can raise awareness Health Viewed Holistically - Answers Individuals health and wellness if best understood in the context of their environment Ex, physical environments, genetics, politics (gun control), social factors, health care, economics, psychological factors Internal vs external The Framingham Study Peeps who dont smoke, drink moderately, exercise, and ate 5 servings of fruits and vegetables a day lives 14 years older Smoking, obesity, diabetes, and hypertension significantly reduce risk of reaching 90 Social Determinants of Health - Answers 1. Employment status and occupation 2. Education and care in early life 3. Income inequity 4. Marital status 5. Housing and food security 6. Ethnicity 7. Sense of community engagement // positive connections 8. Religion Strategies to Improve Social Determinants - Answers Social inclusion, reducing social injustice Full employment, job security, healthy working conditions Universal health care access High-quality public education Adequate housing (issue in vancouver, having sufficient number of low income houses available) and food Reduced income disparities (minimum wage) Empowerment Choices, Chances, Circumstance - Answers Choices: lifestyle decisions, ex exercise... that was a c h o i c e Chances: genetic makeup, ethnicity, sex, early childhood Circumstances: neighbourhood, work environment Changing Behavior - Answers Lower risk → identify risky behaviour and change that shit Knowledge alone isn't enough They need to WANT to change Need to be ready to change and have the support WANT, NEED, SUPPORT Predisposing → Reinforcing → Enabling SMART GOALS - Answers Specific Measurable (in terms of progress, list steps, OVERALL CHANGE YOU're going to look at, trying to lose 5lbs in a month) Attainable Realistic Trackable (can you track the variables overtime → during the time its changing or nah) Psychological factors that improve likelihood of behaviour change - Answers Self-efficacy → belief in your ability Internal locus of control → you are in control, responsible Internal positive reinforcements → congrats @ myself instead of waiting for external Self-talk → encouragement Low dichotomous thinking → usually not one or the other, not good vs bad day, instead i did this well, i can do this to improve Support → reach out Stages of Change - Answers Precontemplation, contemplation, preparation, action, maintenance, termination Wellness Model of Health - Answers "Health is the complete state of physical, mental and social well-being and not merely the absence of disease or infirmary" -WHO Health is more of a process, something we're trying to achieve Growth toward highlevel wellness area by area PROCESS INSTEAD OF STATE What is Wellness? - Answers Purposeful, enjoyable living Unlike health, more of a process "A dynamic process of continually moving toward one's potential for optimal functioning" -Dunn LIFESPAN VS EXPECTANCY - Answers Life expectancy is how long you are projected to live depending on other factors such as race, environment etc, life expectancy includes infant mortality, based on an average, Life expectancy is an average Different for different countries, slowly increasing MORBIDITY VS MORTALITY - Answers Morbidity → signs of illness, rate of disease, how many people have this disease Mortality → fatality/death Morbidity is the condition of being ill, diseased, or unhealthy. ... One morbidity may lead to another morbidity. Mortality, on the other hand, is the condition of being dead. Welfare State Model - Answers quality care regardless of what citizens earn or where they live Fed and prov gov are in charge for about 70%, the rest is based on employers and etc Value universality, portability, comprehensiveness, accessibility, and administration by government Strengths of Welfare State Model - Answers Health treated as a necessity High satisfaction rate and strong endorsement Reasonable rate to individuals Weaknesses to Welfare State Model - Answers Increasing cost to government Long wait times Treatment vs prevention, more emphasis on treatment Unequal distribution of resources iatrogenic illnesses, problems that arise from treatment Fee For Service Model - Answers A traditional type of insurance in which the health plan will either pay the medical provider directly or reimburse you after you have filed an insurance claim for each covered medical expense. When you need medical attention, you visit the doctor or hospital of your choice. Ages 0-1, 80+ costs more USA vs. Canada - Answers Ours vs USA Canada is welfare model ( = service is provided to people no matter where they live or what they earn) vs free enterprise model (^ demand, ^ price) Gov in Canada pays 70%, USA pays somewhere less than 50 Insurance companies have more power in the States (less support) USA Free enterprise model → high demand, high price Cost and distribution based on supply and demand Federal and state participate but 50% Complex - insurance companies (have more say, define a georgraphic area and list all th e physicians u can go to, if u go to anyone else, we cant cover you), no single payer system Insuracne companies limit the network individuals can use Health care treated as any other service (i.e accountant, mechanics) BC HEALTH - Answers Fee for service, you don't pay, government pays Insurance premiums (MSPs) SPECIAL TO BC we pay that fee monthly that covers everything for us, accidents, emergencies, chronic diseases, coverage outside of country Funding comes from income tax Negotiations between Medical SErvices commission and BC Medical ASsociation → negotiate to determine what the fee is Medical Rights - Answers Needs to be stored in canada Right to be aware of any risks Consent Hierarchy of Experiments - Answers Experimental : controlled, well-designed experiments based on scientific method Epidemiological: use data to examine associations between populations and disease Clinical: what is evidenced in clinical practice Personal: something you have experienced Anecdotal: based on a story you hear The Scientific Model - Answers Experimental evidence starts with a hypothesis Question → hypothesis → test → analyze Control + experimental group Scientific Evidence: Sample Size → You want large The variability of the measured value in the population THe expected magnitude of the treatment effect THe possiblity of negative side effects and the expected size of this effect compared to the population Size matter? (smaller effect, need a lot more than vs a whopping large af effect) Usually bigger is better Depends on the question as well as cost/benefit analysis Whats the ultimate experiment? - Answers THE ULTIMATE STUDY IS RANDOMIZED, DOUBLE BLIND, CROSSOVER shows results twice Scientific Evidence Problems and Alternatives - Answers Time Ethics Alternatives: Animal model Tissue culture Computer modelling Epidemiology: Correlation - Answers Use of population data without intervention Info is taken from associations that do not necessarily imply cause and effect. The evidence is observational only Careful about making claims about causation Epidemiology: Causation - Answers Strength of association (smoking vs lung cancer) Dose-response ie smoking 20 packs a day and getting cancer Consistency ie smoking is leading cause of lung cancer Temporally correct - time, cancer develops over a period of years right amount on time between exposure Specificity - specifically A causes just B Biological plausibility - reasonable from a mechanistic standpoint, smoke causes dna mutations Can do all this, case for causation is strong Clinical Evidence - Answers Experiences observed by people at a clinic Not a study, just observed in practice Some of it has been study, much of it is not Not been trained as scientists and researchers, so they'll work with them Personal Experience - Answers Something you have personally experienced Anecdotal Evidence - Answers Vaccinations cause autism Celebrity says something about how their diet of eating 6 dogs a day cured their cancer ANTIBODY - Answers generated by cells that control foreign invaders ANTIBIOTIC - Answers kills bacteria, attacks cell walls of bacteria, control the multiplication of bacteria ANTIGEN - Answers produced by pathogens, antigens invade our body PATHOGEN - Answers external whatever; virus, bacteria, protozoan, release antigens that cause illness Infectious disease When a microorganism invades the body of a host, which is typically accompandied by damage to cells Followed by a latent period → the time between infection and development of symtoms/signs //vary from days to years// Bacteria (everywhere, harm by releasing enzymes or toxins) Infections can be local or systemic ANTIBIOTICS kill bacteria, taken for bacterial infection Can develop resistance to antibiotics because they mutate (ex.TB has become resistant) VIRUSES - Answers Genetic material wrapped in a ag of protien Acellular that need hosts to survive Mission is to get into host cell, make more copies, get out Kill host cell or alter it's function Antiviral Drugs typically reduce the severity or duration of viral infections Less Common types of Infection - Answers Fungi (yeast, mold, mushrooms) → absorb nutrients from host nd relsease enzymes Protozoa → single celled organism, release enzymes or toxins that destroy cells Parasitic Worms Parasitic Worms (Helminths) Attack tissues or organs and compete with host for nutrients Go into intestines, lay eggs (tapeworm) First Line of Defense PHYSICAL BARRIERS - Answers skin Cilia → sweep mucus up and out Mucus Elevated body temperature, fever → immune system works better at elevated temperature Cough, tears, saliva Second Line of Defense - Answers B Cells and T Cells launch immune response to pathogen, macrophage can engulf → eat it and break it down to destroy it Recognize pathogens as foreign because they have antigens on the surface that is different than your own ANTIGEN IS SOMETHING THAT SHOULDN'T BE THERE, illicits immune response Cell Mediated Immunity - Answers Consists of macrophases and T cells FIGHTS PARASITES, FUNGI, CANCER CELLS, FOREIGN TISSUE Thousands of tcells work together to kill pathogens B-cells gather the antigens Macrophages surround and digest foreign matter → B-cells aid in humoral i munity by engulfing antibody-bound pathogens Humoral Immunity - Answers B-CELLS ATTAC, MAKE Antibodies Proteins that stick to specific antigens on pathogens Made by b-cells They coat pathogens and make them clump together so that pathogens: Cannot infect new cells Can be more effectively eaten by macrophages Bacteria and Virus - Answers bacteria : release enzymes and toxins, living organisms, antibiotics Virus: cannot survive without a host, acellular, DNA/RNA in a coating, antivirals Chain of Infection - Answers Pathogen - human reservoir - portal of exit - transmission - protal of entry - establishmnet of disease in new host Influenza - human # 1 infected - human #1 sneezes, pathogen exits MOUTH, airborne water droplets - human 2 inhales; pathogen enters through nose - human 2 infected Point of entry and exit is the same Cholera example Vibrio cholerae - 1 infect - anus / fecal matter - waste contaminates water - mouth, drinking contaminated water - human # 2 is infected MIGHT BE ON EXAM vs influenza which is mouth - nose Vaccination - Answers Thought to have killed more people than all other infectious diseases combined Last natural case occurred in 1975, 1979 it was eradicated Small quantity of inactive pathogen injected to create memory cells (t and b cells) When you encounter the actual pathogen, your immune system can fight it off Eliminates pathogen before signs/ symptoms experienced Vaccination led to the eradication of smallpox (-35% mortality) How does vaccination work? - Answers Inactive pathogen injected → create memory cells → antibodies created → pathogen recognized in future attacks Naive B Cell → creates memory B cell specific for Virus A → Infectious Diseases: Globally and their impact (7) - Answers Smallpox → virus has been eliminated Polio → virus, should be gone but it still isn't Measles → virus, kills 150000 people per year Malaria → PRotozoan, kills 500000 people per year HIV/AIDS→ virus, kills 1 mil per year TB → bacteria, kills 1.5 mil per year Zika → emerging pathogen Symptoms of Measles? - Answers "Most deadly of all childfood rash/fever illnesses" Inflamed brain, brain damage, seizsures, deafness, 150000 cases per year globally, death Area with manutrition, mortality reaches 30% in children List of Viruses - Answers Common cold (rhinovirus) BEST DEFENSE IS IMMUNE SYSTEM, Flu (influenza virus), Spanish Flu ( influenza virus, high rate of mutation, immune system went into overdrive for those 18-40), hepatitis (virus), meningitis (bacterial, viral, fungal, infection of the fluid and membranes surrounding brain, fever, drowsiness, confusion) 3 types of vaginal infections - Answers Trichomoniasis (protozoan): Itching, burning, discharge • Candidiasis (fungi): Itching, burning, discharge • Bacterial vaginosis (bacteria): White/grey discharge, strong odor 3 types of penile infections - Answers Candidiasis (fungal); Epididymitis, Orchitis (bacterial, viral) • Redness, irritation, pain during urination or intercourse, discharge UTIs, what are they + caused by + symptoms - Answers Typically caused by bacteria • Symptoms include burning sensation while urinating, chills, fever, fatigue, blood in urine • More serious infections affect urethra, bladder or kidneys Protection: Individual Level - Answers Wash your hands often with hot water and soap • Get adequate sleep and exercise • Eat a balanced diet (fruits, veggies, quality protein) • Don't share food or drinks • Avoid rubbing your eyes and touching your mouth • Don't bite your nails • Don't smoke; limit your intake of alcohol • Avoid contact with those having a communicable disease • Limit number of intimate/sexual partners • Practice safe sex. Protection: Community Level - Answers - Pasteurization - heat treating fluids to kill microorganism - Vaccination - injecting a small amount of weakened or killed pathogens to build the body's immune response against it - Proper use of Antibiotics - drugs that kill bacteria; use them properly overall in ref to all three: change, prevention, and raise awareness Antibiotic Resistance - Answers Antibiotics kill bacteria • The discovery of penicillin dramatically decreased the number of deaths from infectious disease • Natural selection has led to bacteria becoming resistant to several antibiotics - We overuse antibiotics pharmacologically and in various sanitation products as well as in agriculture Types of Antibiotic Resistant Bacteria - Answers MRSA (Methicillin-resistant S. aureus) - causes skin and other types of infections N. gonorrhea - causes the STI gonorrhea Salmonella - causes food poisoning E. coli - causes food poisoning and other infections M. Tuberculosis - causes tuberculosis Cancer and CVD account for _____ deaths in Canada - Answers 3/5 What does the Aorta do? - Answers largest artery, carries oxygen rich blood to body What does the Vena Cava do? - Answers vein, carries deoxygenated blood to heart Path of Blood Flow - Answers (heart deox) Right Atrium → RVentricle → Pulmonary Arteries → lung capillaries (oxy)→ PVein → Left Atrium → LVentricle → aorta. PV and PA are exceptions, typically veins carry blood to heart, PV carry pure (deoxygenated) blood, PA carry impure (oxygenated) blood. Oxygen + Glucose, fatty acids) are used to generate ATP: chem formula ? - Answers • C6 H12O6 + 6O2 → 6H2O + 6CO2 + 38 ATP • Glucose + oxygen → water + carbon dioxide + ENERGY What is atherosclerosis? - Answers Begins with small lesion/wound → can be caused by nicotine, high BP, cholesterol, free radicals High LDL from fatty diet (ex. Trans fat) deposits in lesion MacrophAges try to help, fill with cholesterol and explode = worse Smooth muscle covers it up Narrowed Artery Atherosclerosis in a major heart artery = coronary artery disease Soft tissue gradually becomes replaced with calcium, deposits and wall become stiffer causing arteriosclerosis CAD narrowing of arteries that feed the heart due to atherosclerosis REVERSIBLE UNTIL HARDENING OF TISSUE OCCURS (when it becomes arterio) What is a Heart Attack (CAD + Thrombus) - Answers Blockage of blood flow to heart, heart cells start dying, can result in heart attack MYOCARDIAL INFARCTION proper term // when artery that feeds the heart is blocked due to atherosclerosis What is stroke and the two types? - Answers Blockage of bloodflow to the BRAIN 2 types Ischemic : blocked from brain, ISCHEMIC DEATH OF BRAIN TISSUE Hemorrhagic: blood vessel ruptures ~80% are ischemic Most common cause is a brain artery blocked by a clot, referred to as "cerebral thrombosis" use this to see symptoms like chest discomfy, stress in other areas of the upper body, shortness of breath, sweating, nausea, light-headedness : Face Arms Speech Time Prevalence of Heart Disease & Stroke - Answers Heart disease - 5.3% male, 4.2% females (4.8% combined) Aged 65-74 - 15.8% 75 - 22.9% Stroke Pretty equal 1.1 (male = female) From those 75 - 7.1 live with effects of stroke What is the good cholesterol? - Answers HDL-C What can increase the chances of contracting CVD? - Answers Smoking Exercise (lack of) Unhealthy eating High cholesterol Hypertension High sodium intake Stress Diabetes (can manage type 1, prevent type 2) Obesity Preventing Cardiovascular Problems - Answers Keep blood pressure and cholesterol in check Physical Activity (150 mins per week for adults) Keep a healthy weight Diet Fat (no trans, unsaturated saturated) Fish and omega (63) fatty acids Veggies and fruits Fibre and whole grains Soy can reduce LDL levels B vitamins Moderate alcohol consumption (or none at all) High Cholesterol: Dietary vs Blood - Answers Elevated blood cholesterol is the risk factor, Cholesterol is carried by lipoproteins Low density lipoprotein (LDL BAD CHOLESTEROL) Can move from blood to vessel walls and increases CVD risk High density lipoprotein (HDL GOOD CHOLESTEROL) Can promote reabsorption of cholesterol and lower CVD risk The higher the ratio of HDL to LDL, the lower the risk Risk Factors you can't control - Answers Age (cvd up with age) Sex (m = f: deaths) M f (ischemic HD) F m (cerebrovascular Heredity Ethnicity African, hispanic, south asian, aboriginal are at higher risk Major Risks of Tobacco - Answers Leading behaviour-related cause of preventable death in the world • On average, smokers die 7 years earlier than non-smokers • Smoking doubles risk of heart disease, stroke • 2+ packs a day = 15-25x more likely to die of lung cancer • Associated with emphysema and chronic bronchitis • Increased risk of miscarriage, complications, asthma in offspring if mother smokes while pregnant • Second hand smoke is the most hazardous form of indoor pollution Hypertension: High Blood Pressure, what is it, what can it cause - Answers • Both a type of CVD and a risk factor for CVD • Hypertension = more strain on heart and on blood vessels • Can cause lesions in vessels, promoting atherosclerosis Consequences of High Blood Pressure - Answers eye damage, stroke, damage to artery wall, heart attack, kidney failure Cardiovascular Disease: Treatments - Answers Coronary artery bypass surgery - replacing blocked/ narrow coronary arteries with healthy segments of other vessels Angioplasty - enlarging an artery by using a balloon-type instrument What is the framingham study? - Answers measured several parameters in a large group of individuals at yearly intervals, and compared these results to mortality figures Obesity - Answers When you are 20% above ideal weight Strongly associated with hypertension, lower HDL, and type 2 diabetes, The Framingham study: sudden cardiac death 40X greater in obese persons, Purposeful weight reduction is advised (through changes in DIET and EXERCISE) How do you measure BMI - Answers BMI = W / H^2 weight in kg, divded by height in meters squared Two types of diabetes? - Answers Type 1 (insulin-dependent) body's immune system damages beta cells of pancreas = no insulin, REQUIRES YOU TO TAKE INSULIN SHOTS Type 2 (non-insulin dependent) HAPPEN due to risk factors such as diet, obesity → problem is insulin is released all; the time so the cells of the body will stop listening, elevated prolonged release of insulin, so cells of body BECOME INSULIN RESISTANT Adults with diabetes are 2-4 times more likely to suffer from heart disease or stroke More likely to suffer CVD or stroke at a younger age Type 1 : Genetic, body make no insulin Type 2 : Body no respond to ins What can cause diabetes - Answers Body doesn't produce or respond properly to insulin Insulin leads to glucose uptakes hyperglycemia , if insulin response is compromised = high blood sugar Can be toxic Dangers of Diabetes - Answers CVD, stroke, kidney failure, compromised circulation to extremities, impotence, blindness, skin sores Treatment for Diabetes - Answers No cure, blood sugar levels must be kept stable with either insulin injections and lifestyle modifications (exercise and etc), medications Diabetes Type 2 Risk Factors - Answers Obesity Ethnicity Physical inactivity Family history Previous case of gestational diabetes PREGENAT What is the cancer that is most common but not deadly? - Answers non-malignant melanoma Explain the Biology of Cancer - Answers Cancer is caused by the uncontrolled division of cells due to genetic (DNA) mutations that disrupt the cell cycle Abnormal cells divide to create other abnormal cells Eventually form neoplasms or tumours Either non-malignant/benign or malignant Death can occur when cancer affects a major organ or system in the body to the point where its function is significantly compromised Can lead to organ failure and death Cancer cells enter lymphatic system How does a normal cell perform? - Answers One cell to 2 cells, contact inhibition Normal cell - divides only under right conditions, cycle is controlled by proteins that perform checks before division is allowed to occur How do cancer cells perform? - Answers xposure to carcinogens (induces genetic mutations) causes DNA damage that leads to uncontrolled growth and division that can form tumors, allows them to grow unchecked and then a tumour is formed What is metastasis and the process? - Answers Primary tumour attached to blood vessel → once cancer cell is attached, pass though the lining of the lymph or blood vessel → in circulation system and spreads METASTASIS → cancel cells form a secondary tumor at another site in the body Types of Cancer - Answers • Lung (# 1 mortality) • Skin (# 1 incidence) • Breast (#2 F) • Prostate (#2 M) • Colon and Rectal (# 3) • Cervical • Ovarian Skin Cancer - Answers • Melanoma = rarest but deadliest • Fair skin and hair, light eyes • A tendency to develop freckles and burn instead of tan • A history of childhood sunburn or intermittent, intense sun exposure • Family history of melanoma • A large number of moles (200+; 50+ if under age 20) or atypical moles ABCDE, asymmetric, border, colour, diameter, evolving Lung Cancer - Answers • Leading mortal cancer • Smoking is the number one risk factor; followed by second hand smoke, asbestos, pollution • 5-year survival rate less than 20% - No effective screening - Typically caught too late • Risk for non-smokers is 5-10% that of smokers A lifetime exposure to _ can cause breast cancer - Answers ESTROGEN PROCESS OF CANCER DEVELOPMENT - Answers Evading apoptosis Tissue invasion and metastasis Limitless replicative potential Sustained angiogenesis (process of new blood vessel formation) Self-sufficiency in growth signals Insensitivity to anti-growth signals Breast Cancer - Answers Age, genetics, age at menarche, age at birth of first child are factors, Most common cancer in females • If caught early, survival rate 80%+ • Dangerous when it spreads to other tissues, forming secondary tumours (e.g. via lymph nodes close to the breasts) Screening: mammograms Treatment: surgery, others What is surgical removal - Answers Localized cancers can be removed by surgery Tumor and adjacent lymph nodes removed Example:lumpectomy (just cancer), mastectomy Oldest type of cancer treatment, effective against many types Prostate Cancer - Answers • 2nd most common cancer in males • Like breast cancer, becomes deadly when it spreads • If detected early, survival rate is ~95% • Screening: Digital rectal exam Colorectal Cancer - Answers Colorectal cancer increasing in incidence in people in their 20s - 30s Cervical Cancer, what is the leading risk factor? - Answers Leading risk factor for cervical cancer is infection by human papilloma virus • HPV vaccine (Gardasil®) helps prevent infection - Currently indicated for females aged 9-26 - As of September 2017, males age 9-26 as well • Regular pap tests aid early detection Difference between screening and testing? - Answers Screening is comprised of general examinations (e.g. mammography) done on apparently healthy populations to identify those who may potentially have the disease • Testing is done on those who are believed to have cancer. It is comprised of more specific tests (e.g. biopsies/microscopic examinations) to more thoroughly identify the presence of disease WHY Testing is more invasive, time consuming, and costly than screening; it isn't reasonable to test an entire population what are the 6 cancer treatments - Answers 1. Surgical removal 2. Chemotherapy 3. Radiation therapy 4. Immunotherapy 5. Gene therapy 6. Hormone therapy Chemotherapy - Answers • Use of drugs to target and kill cancer cells, keytruda to unmask tumor cells so the immune system can find and destroy Radiation Therapy - Answers • Useful for localized tumors • Radiation beams focused on tumor to kill cancer cells • Radiation damages DNA • Can kill healthy cells, leading to side effects • Often used in combination with surgery or chemotherapy Immunotherapy - Answers Stimulating the immune system with drugs • Giving immune system components (like antibodies) • Vaccines: - Treatment: effective against some cancers (e.g. prostate) - Prevention: only cancers caused by an infection (e.g. HPV, HepB) Gene Therapy - Answers • Modifying genetic material of cancer cells • Modifying genetic material of immune cells • Use of altered viruses to deliver genetic material • Crispr Hormone Therapy - Answers Drugs that block hormone receptors or lower hormone levels • Effective against cancers that are helped by hormones (e.g. breast, prostate, ovarian cancer) How to reduce cancer risk - Answers Don't smoke, avoid second-hand smoke • Reduce exposure to carcinogens - e.g., UV light, radiation, asbestos, acrylamide • Cancer-smart nutrition - ↑ antioxidant-rich fruits & vegetables (e.g., vitamin C, D, folate); reduce fat, BBQed foods • Receive available vaccinations (e.g. HPV) • Early detection through screenings What is LDL cholesterol? - Answers Low density lipoprotein "bad cholesterol" large molecules build up in arteries causing blood clots levels should be around 100-129 mg/dL// LDL gets deposited in the walls and increase risk of CVD What is HDL - Answers high density lipoprotein (good cholesterol), HDL promote reabsorption and lower the risk of CVD How many adults get the 150 of exercise per week that they need? - Answers 15% Physical Activity - Answers all leisure and non-leisure body movement produced by skeletal muscles that results in an increase in energy (caloric) expenditure. Exercise - Answers planned, structured, repetitive physical activity that is specifically aimed at improving physical fitness. Physical Fitness - Answers the extent to which the body can respond to increased physical demand, and can be measured. Components of Physical Fitness - Answers - cardiorespiratory (aerobic) fitness - muscular strength - muscular endurance - flexibility - body composition Benefits of Exercise - Answers • Improves digestion • Increases metabolism • Improves respiratory capacity • Enhances immunity (reduced cortisol?) • Brightens mood (endorphins?) • Mobility/independence in later life • Longer life expectancy - (2.5 hr/wk à 4.5yr; 2.5hr and good BMI à 7.2yr) What diseases does it protect against? - Answers Type II Diabetes (improved insulin sensitivity, reduced weight), obesity (lowers body fat, reduces weight), Osteoporosis, CVD (stronger heart muscle, effective blood pumping, lowered BP, reduced clotting, increased HDL, decreased HR), Certain cancers-(colon,breast,endometrial) FITT Principle - Answers Cardiorespiratory Strength Flexibility Type of Activity Frequency Intensity Time Aerobic activity that uses large muscle groups 4-7 days per week 55 to 90% of maximum heart rate 30 to 60 minutes Resistance activity performed at controlled speed through a range of motion 2 to 4 days per week Enough to enhance muscle strength and improve body composition 8 to 12 repetitions of 8 to 10 different exercises (minimum) Stretching activity that uses major muscle groups 4 to 7 days per week Enough to develop and maintain a full range of motion 4 repetitions of 10 to 30 seconds per muscle group (minimum Two ways the body produces energy - Answers Aerobically (with oxygen): - C6 H12O6 + 6O2 → 6H2O + 6CO2 + 38 ATP - Glucose + oxygen → water + carbon dioxide + ENERGY • Or Anaerobically (no oxygen) • C6H12O6 → 2C3H6O3 + 2 ATP • Glucose → Lactic Acid + ENERGY Types of aerobic activity - Answers spinning, running, swimming, walking, hiking, aerobics classes, dancing, cross country skiing, and kickboxing Types of anaerobic activity - Answers heavy weight training, sprinting (running or cycling) and jumping. Basically, any exercise that consists of short exertion, high-intensity movement is an anaerobic exercise Recommendations for Excercise, age 5-11, 12-18, 18-65 - Answers • Age 5-11: 60 min of moderate-vigorous intensity activity/day • Age 12-18: 60 min of moderate-vigorous intensity activity/day • Age 18-65: 150 min of moderate-vigorous activity per week in bouts of 10 min or more How many times should you do aerobic fitness? - Answers • 3-5 times per week, no more than 2 days in between sessions 150 minutes (moderate-vigorous) • Bouts of at least 10 minutes • 30 minutes per day is a good rule What are the 6 main categories of nutrients? - Answers Macro nutrients water + carbs, fats, proteins // Micronutrients vitamins, minerals Water makes up what %'s in the body? - Answers 85% of blood, 70% of muscles, and 75% of brain are composed of water