SUMMARY of CHAPTER 7 THE USE AND ABUSE OF PSYCHOACTIVE DRUGS
 The sources or causes of addiction include heredity, personality, lifestyle, environmental factors and the addictive potential of the drug/action involved. People may use an addictive behavior as a means of
alleviating overwhelming stress or painful emotions.
 Drug dependence involves taking a drug compulsively, which includes neglecting constructive activities because of it and continuing to use it despite experiencing adverse effects resulting from its use.
Tolerance and withdrawal symptoms are often present.
 The effect of a drug depends on the properties of the drug and how it's used (drug factors), the physical and psychological characteristics of the user (user factors), and the physical and social environment
surrounding the drug use (social factors).
 Opioids relieve pain, cause drowsiness, and induce euphoria
 CNS depressants slow down the overall activity of the nerves; they reduce anxiety and cause mood changes, impaired muscular coordination, slurring of speech, and drowsiness or sleep.
 CNS stimulants speed up the activity of the nerves, causing acceleration of the heart rate, a rise in blood pressure, dilation of the pupils and bronchial tubes, and an increase in gastric and adrenal secretions.
 Marijuana usually causes euphoria and a relaxed attitude at low doses; very high doses produce feelings of depersonalization and sensory distortion.
 Hallucinogens alter perception, feelings, and thought and may cause an altered sense of time, visual disturbances, including visual hallucinations, and mood changes.
 Approaches to treatment include medication, treatment centers, self-help groups, and peer counseling; many programs also offer counseling to family members.
SUMMARY of CHAPTER 8 ALCOHOL AND TOBACCO
 After being absorbed into the blood vessels around the stomach and small intestine, alcohol is transported throughout the body. If people drink more alcohol each hour than the body can metabolize, blood
alcohol concentration (BAC) increases.
 Alcohol is a CNS depressant. At low doses, it tends to make people feel relaxed. At higher doses, alcohol interferes with motor and mental functioning; at very high doses, alcohol poisoning, coma, and death
can occur.
 Alcohol use increases the risk of injury and violence; drinking before driving is particularly dangerous.
 Continued alcohol use has negative effects on the digestive and cardiovascular systems and increases cancer risk and overall mortality.
 Pregnant women who drink risk giving birth to children with a cluster of birth defects known as fetal alcohol syndrome (FAS).
 Alcohol abuse involves drinking in dangerous situations or drinking to a degree that causes academic, professional, interpersonal, or legal difficulties.
 Alcohol dependence, or alcoholism, is characterized by more extensive problems with alcohol, usually involving tolerance and withdrawal.
 Binge drinking is a common form of alcohol abuse on college campuses that has negative effects on both drinking and nondrinking students.
 Treatment approaches include mutual support groups like AA and pharmacological treatments.
 Smoking is the largest preventable cause of ill health and death in the United States. Regular tobacco use causes physical dependence on nicotine People who begin smoking are usually imitating others or
responding to seductive advertising.
 Nicotine can cause blood pressure and heart rate to increase, straining the heart.
 Smoking causes cardiovascular disease, lung and other cancers, COPD and many other disorders.
 The use of spit tobacco leads to nicotine addiction and is linked to oral cancers.
 Environmental tobacco smoke contains toxic chemicals and can cause lung cancer and heart disease. Children whose parents smoke are especially susceptible to respiratory diseases.
 Smoking during pregnancy increases the risk of miscarriage, stillbirth, congenital abnormalities, premature birth, and low birth weight. Sudden Infant Death Syndrome (SIDS), behavior problems, and long-term
impairments in development are also risks.
SUMMARY of CHAPTER 9 NUTRITION BASICS
 To function at its best, the human body requires about 45 essential nutrients in specific proportions. People get the nutrients needed to fuel their bodies and maintain tissues and organ systems from foods.
 Proteins, made up of amino acids, form muscles and bones and help make up blood, enzymes, hormones, and cell membranes. Foods from animal sources provide complete proteins; plants provide
incomplete proteins.
 Fats, a concentrated source of energy, also help insulate the body and cushion the organs. Unsaturated fats should be favored over saturated and trans fats.
 Carbohydrates supply energy to the brain and other parts of the nervous system as well as to red blood cells.
 Fiber includes non-digestible carbohydrates provided by plants. Adequate intake of fiber (~35 grams/day) can help people manage diabetes and high cholesterol levels and improve intestinal health.
 The 13 vitamins needed in the diet are organic substances that promote specific chemical and cell processes within living tissue. Deficiencies or excesses can cause serious illnesses and even death.
 The approximately 17 minerals needed in the diet are inorganic substances that regulate body functions, aid in the growth and maintenance of body tissues, and help in the release of energy from foods.
 Water is used to digest and absorb food, transport substances around the body, lubricate joints and organs, and regulate body temperature.
 Foods contain other substances such as phytochernicals, which may not be essential nutrients but which reduce chronic disease risk.
 The Dietary Guidelines for Americans advise us to consume a variety of foods while staying within calorie needs; manage body weight through calorie control and regular physical activity; eat more fruits,
vegetables, whole grains, and reduced-fat dairy products; choose fats and carbohydrates wisely; eat less salt and more potassium; be moderate with alcohol intake, and handle foods safely.
SUMMARY Chapter 10 Physical Activity
 The five components of physical fitness are cardio-respiratory endurance, muscular strength, muscular endurance, flexibility and balance.
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Exercise improves the functioning of the heart and the ability of the cardiorespiratory system to carry oxygen to the body's tissues. It also increases the efficiency of the body's metabolism and improves
body composition.

Exercise lowers the risk of cardiovascular disease, cancer, osteoporosis, and diabetes. It improves immune function and psychological health and helps prevent injuries and low-back pain.

Everyone should accumulate at least 30-60 minutes per day of moderate endurance-type physical activity Additional health and fitness benefits can be achieved through longer or more vigorous activity.

Cardiorespiratory endurance exercises stress a large portion of the body's muscle mass. Endurance exercise should be performed 3-5 days per week for a total of 20-60 minutes per day.

Warming up before exercising and cooling down afterward improve your performance and decrease your chances of injury.
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Exercises that develop muscular strength involve exerting force against a significant resistance. A strength training program typically involves one set of 8-12 repetitions of 8-10 exercises, 2 or 3
nonconsecutive days per week.
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A good stretching program includes exercises for all the major muscle groups and joints of the body, ideally 5-7 days per week.
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When exercising, remember to drink enough fluids.
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Rest, ice, compression, and elevation (R-I-C-E) are treatments for muscle and joint injuries.
SUMMARY of CHAPTER 11 WEIGHT MANAGEMENT
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Body composition is the relative amounts of fat-free mass and fat in the body.
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The key to weight management is maintaining a balance of calories in and calories out, eating the right foods, getting the right amount of sleep, and managing stress.

Standards for assessing body weight and body composition include body mass index (BMI) and percent body fat.
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Factors involved in the regulation of body weight and body fats include heredity which impacts the resting metabolic rate.

Nutritional guidelines for weight management include consuming a moderate number of calories and limiting the intake of sugars and refined carbohydrates.

Activity guidelines for weight management emphasize daily physical activity and regular sessions of cardiorespiratory endurance exercise and strength training.

Weight management requires developing positive, realistic self-talk and self-esteem and a repertoire of appropriate techniques for handling stress and other emotional and physical challenges.

Anorexia nervosa is characterized by self-starvation, distorted body image, and an intense fear of gaining weight. Bulimia nervosa is characterized by recurrent episodes of uncontrolled binge eating and
frequent purging. Binge-eating disorder involves binge eating without regular use of compensatory purging.