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Fitness Appraisal > Adult Health & Fitness > Flashcards

Adult Health & Fitness Flashcards

1
Q

Modern Life

A

occupations & leisure-time pursuits have changed with labour saving technology

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2
Q

Factors that affect physical activity and/or fitness

A
  • Age
  • Genetics
  • Environment
  • Social Class
  • Health
  • Personality
  • Self-esteem
  • Knowledge
  • Peers
  • Role Models
  • Responsibilities
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3
Q

Who is less active?

A
  • Females
  • older people
  • Rural dwellers
  • lower income
  • < grade 12 education
  • Clerical workers vs. administrators
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4
Q

What does PA reduce the risk of?

A
  • Coronary heart disease
  • Type 2 diabetes
  • Obesity
  • Osteoporosis
  • Colon cancer
  • High BP and stroke
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5
Q

How does PA help?

A
  • Resist mental fatigue
  • Manage stress
  • Reduce anxiety
  • Relieve depression
  • Improve stress
  • Psychological well-being and quality of life
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6
Q

Increases with physical activity

A
  • physical and mental health
  • quality of life
  • well-being
  • aerobic and muscular fitness
  • body composition
  • sleep
  • mood
  • self-confidence
  • neuromuscular awareness
  • opportunities for social interaction
  • academic performance
  • immune system
  • muscle and bone strength
  • insulin sensitivity
  • chronic disease management
  • life expectancy
  • balance
  • mobility
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7
Q

Decreases with physical activity

A
  • chronic disease risk
  • hypertension
  • blood glucose
  • blood cholesterol
  • overweight and obesity
  • stress
  • need for medication
  • risk of functional limitations
  • risk of falls and fractures
  • health care costs
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8
Q

ACSM activity recommendations

A
  • 30 to 60 min. of moderate PA 5 d/wk
  • 20 to 60 min. of vigorous PA 3 d/wk
  • resistance training of the majority muscle groups 2-3 d/wk
  • flexibility exercise 2-3 d/wk
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9
Q

Canada’s Physical Activity Guide

A
  • 60 min. light effort most days /wk
  • 30 to 60 min. moderate effort 4-7 d/wk
  • 20 to 30 min. of vigorous effort 4-7 d/wk
  • for a total of 150 min/week moderate to vigorous PA in bouts of at least 10 minutes
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10
Q

How many METS is light intensity activity?

A

<3 METS

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11
Q

How many METS is moderate intensity activity?

A

3-6 METS

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12
Q

How many METS is vigorous intensity activity?

A

> 6 METS

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13
Q

What is the kcal expenditure equation?

A

(METSx3.5xBW(kg)xtime(min))/200

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14
Q

Determinants of health

A

1) Social and economical environment
2) Physical environment
3) Personal health practices
4) Individual capacity and coping skills
5) Health servises

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15
Q

Social and Economical Environment

A

Income, employment, social status, social support networks, education level, social factors in the workplace

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16
Q

Physical Evnvironments

A

Physical factors in the natural and human-built environments (altitudes, pollution, temperature)

17
Q

Personal Health Practices

A

Behaviours that enhance or create risks to health

18
Q

Individual capacity and coping skills

A

Physical and psychological characteristics of the individual

  • genetic, biological characteristics
  • personal competence, coping skills
19
Q

Health Services

A

Services available to promote, maintain, and restore health

20
Q

Why do employee programs work?

A

Increases: morale, job satisfaction, stress management, health & well-being, productivity
Decreases: absenteeism, injuries, turnover, disability compensation, health care cost, life insurance cost

21
Q

indicators for obesity

A
  • BMI >30
  • waist circumference >102cm male, >88cm female
  • percent fat >25% male, >30% female
22
Q

how many kcals is 1 pound of fat?

A

3500 kcal

23
Q

Energy expenditure equations

A

kcal =
[VO2(ml/kg.min) x BM(kg) x t(min)]/200
OR
[METS x 3.5 x BM(kg) x t(min)]/200

24
Q

VO2 = ?

A

METs x 3.5

25
Q

5 requirements of Motivational Interviewing (MI)

A
  • Open-ended questions
  • Active listening
  • eliciting “change” talk
  • Manage “sustained talk”
  • Developing discrepency
26
Q

Three phases of Motivational Interviewing (MI)

A
  • Exploring: drawing out clients story, building rapport, obtaining behavioural history
  • Guiding: ask client to consider life with and without change
  • Choosing: discussion of how to put the desired change into action once a commitment to a change occurs
27
Q

Core Conditions of Motivational Interviewing (MI)

A
  • Develop Relationship
  • Authenticity and Genuineness
  • Non judgemental
  • Empathy
  • Congruence

Fitness Appraisal (3 decks)

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