Chapter 1 - The Modern State of Health and Fitness Flashcards
After completing this deck, the fitness professional will be able to distinguish a fitness professional's role in the health industry, identify common health conditions, tell the difference between facts and myths in regards to fitness, and identify a personal trainer's scope of practice.
Define
Musculoskeletal system
The combined interworking system comprised of the muscular and skeletal systems.
What is good cholesterol called?
High-density lipoprotein (HDL)
HDL helps remove LDL in the body and does not clog arteries.
The top number of a blood pressure reading is termed what?
Systolic blood pressure (SBP)
SBP is the pressure on arteries when the heart is contracting.
Calculate and classify the BMI of an individual who weighs 175 lbs and is 64 inches tall.
30.0, obese.
BMI = 703 x lbs / inches²
BMI = 703 x 175 / 64²
BMI = 703 x 175 / 4096
A BMI of 30.0 is considered to be obese.
Define
Muscle Imbalance
When muscles on either side of a joint have altered lengths, strength, and mobility.
What are some of the components that could have caused the current global state of health?
- Genetics
- Access to healthcare
- Access to preventative medicine
- Natural disasters
- Socioeconomic status
- Man-made environment
While there are some factors that are out of our control, individuals have a significant amount of control over their health and well-being in terms of becoming more physically active and eating healthier diets.
True or False
When analyzing large populations, BMI is a valid and reliable tool to estimate overweight and obese levels.
True.
BMI is suitable for large populations. However, BMI is not a substitute for more precise, objective measurements of body fat or body composition when examining people on an individual basis.
What is type 2 diabetes?
A condition where the body produces insufficient amounts of insulin needed for the amount of glucose that is in the body.
Type 2 diabetics can still produce insulin. Type 1 diabetics cannot.
What is the leading cause of death in both men and women?
Ischemic Heart disease
Coronary artery disease, a type of ischemic heart disease, is the top leading cause of death.
Can exercise reduce the risk of shoulder impingement?
Yes.
Regular upper body flexibility and strength training can help reduce the risk of shoulder injuries.
Define
Deconditioned
A state of low physical fitness that may include muscle imbalances, decreased strength, decreased flexibility, and lack of core and joint stability.
What are the two main kinds of disease?
- Chronic
- Acute
Normal blood pressure is a blood pressure reading of what?
Systolic between 120-129
and
Diastolic less than 80
Define
Stroke
A sudden lack of oxygen to the brain caused by either a blockage in an artery or a ruptured blood vessel.
Many knee injuries can be prevented by implementing what measures?
- Proper exercise technique
- Use of proper, supportive footwear
- Modifications to lifestyle including proper exercise and physical activity.
Define
Heart failure
A condition where the heart cannot pump enough blood to meet the demands of the body
Does the body need cholesterol?
Yes.
Cholesterol is used to build cells, carry substances in the blood, and support the nervous system.
Define
Risk factor
Any attribute, characteristic, or exposure that increases the likelihood of developing a disease or injury.
Define
Plantar fasciitis
Inflammation of the tissue on the bottom of the foot
What is type 1 diabetes?
An autoimmune condition where the pancreas **cannot make insulin ** which causes glucose to accumulate in the blood instead of in cells.
What is the LPHC?
The lumbopelvic-hip complex is made of the lumbar spine, pelvis, abdomen, and core.
The LPHC is one of the most important anatomical structures because it connects the upper and lower halves of the body.
Define
Diabetes
A chronic metabolic disorder that is caused by insulin deficiency
What is the main goal of preventing chronic conditions - primary or secondary prevention?
Primary prevention
Primary prevention is treating a condition before it develops, usually by living a healthy lifestyle. Secondary prevention is treating the condition after it becomes apparent.
Define
Disease
Any abnormal condition that negatively affects the structure or function of the body.
Personal trainers will often network with which other allied health professionals?
- Physical therapists
- Athletic trainers
- Chiropractors
- Dieticians
- Massage therapists
Personal training falls under what sector of the healthcare continuum?
Health and Fitness Specialties
Personal trainers, performance specialists, nutrition coaches, and group exercise instructors are all considered health and fitness specialties.
What is the healthcare continuum?
A systematic way to view the healthcare industry through various entry points, type of care needed, and intended outcomes.
Define
Cholesterol
A waxy substance in the blood that is formed by a combination of protein and fatty acids.
Define
Hypertension
Constantly elevated blood pressure
Define
Evidence-based practice
A practice that relies on evidence for guidance and decision making that includes developing individual expertise, staying current on sources, and prioritizing client values.
What hormone is needed to allow glucose to enter the cell?
Insulin.
Glucose needs to enter a cell in order to be utilized by the body. In order for this to happen, insulin will attach to a cell therefore opening channels in the cell membrane allowing glucose to enter the cell.
How does exercise reduce stress?
Exercise releases endorphins (hormones that are associated with pain reduction and feelings of happiness). Exercise will also lower and control heart rate and blood pressure which act as a countermeasure to stress and anxiety.
A BMI of ____ is considered to be overweight.
25 - 29.9
People with an overwight BMI are at an increased risk for disease.
Define
Health
A state of complete physical, mental, and social well-being.
Health is not a static condition, but rather an ever-changing condition and is not simply the absence of illness.
A blood pressure reading of what would be considered stage 2 hypertension?
Systolic 140 or higher and/ or diastolic 90 or higher
What are the three components of evidence-based practice?
- Individual professional expertise
- Best external evidence
- Client values and expectations
What is the NASM proprietary approach to exercise training called?
The OPT Model
What forms of training should be included in an integrated approach to training?
- Flexibility or mobility
- Core
- Cardiorespiratory
- Balance
- Plyometrics
- Speed, agility, and quickness
- Resistance
A blood pressure reading of what would be considered stage 1 hypertension?
Systolic between 130 and 139 and/or diastolic between 80 and 89
True or False
Most chronic conditions can be avoided by eating a healthy diet and taking part in regular physical activity.
True.
Most common chronic conditions, such as type 2 diabetes, obesity, and hypertension, can usually be avoided if the individual has a healthy lifestyle.
Define
Physical activity
A movement that results in energy expenditure and encompasses several different modes and intensity levels.
What is bad cholesterol called?
Low-density lipoprotein (LDL)
LDL in high amounts will form plaque that will block off arteries. Ideally, LDL should be kept lower than 100mg/dl.
What are some risk factors for developing atherosclerosis?
- Tobacco use
- Obesity
- Inactivity
- Alcohol use
- Drug use
- High blood pressure
- High cholesterol
- Type 2 diabetes
- High levels of stress
- Poor diet
What percent of the population is estimated to not meet the recommended amount of physical activity?
75%.
It is estimated that 75% of adults and 80% of adolescence do not meet the recommended requirements of physical activity.
What percentage of cancer can be prevented by avoiding risk factors and implementing prevention strategies?
30-50%
Define
Glucose
The simplest form of carbohydrate that is used to make energy
According to the healthcare continuum, what professions are considered alternative medicine practitioners?
- Chiropractors
- Acupuncture
- Massage therapist
How do you calculate BMI?
Weight (in kg) / height (in meters)²
You can also calculate BMI using the imperial formula: BMI = 703 x weight (in lbs) / height (in inches) ².
Can exercise alone acutely lower and control hypertension?
No.
Physical activity is usually insufficient at lowering blood pressure in the short term. However, physical activity will help control body weight, improve blood flow, and reduce stress which will help lower blood pressure in the long run.
What is the desired BMI for a healthy adult?
18.5 - 24.9
What is the medical term for a heart attack?
Myocardial infarction
True or False
Fitness professionals should not require physicians clearance for clients who have a chronic condition because exercise and healthy lifestyle changes can improve the quality of life and help treat the chronic condition.
False.
The fitness professional should always ensure that an individual with a medical condition has clearance from their healthcare provider before starting a new exercise regimen.
What effect will inactivity have on the musculoskeletal system?
- Decreased range of motion and mobility
- Dysfunction in the kinetic chain
Inactivity can increase the likelihood of low back, foot, knee, ankle, shoulder, and neck pain.
According to the healthcare continuum, what are considered ambulatory care centers?
- Primary care doctors
- Specialists (cardiologist, orthopedist, etc.)
How will exercise improve COPD?
Light exercise will improve the ability to use oxygen, therefore improving COPD.
Brisk walking is considered to be one of the best forms of exercise for those with COPD.
Overweight people have an increased possibility of developing what other chronic conditions?
- Musculoskeletal disorders
- Diabetes
- Cancer
- Hypertension
- High cholesterol
- Heart diease
What is the difference between exercise and physical activity?
Exercise is structured and planned; physical activity is not.
Define
Arrhythmia
A problem with the rate or rhythm of the heart.
Define
Homeostasis
The process by which the body strives to maintain a stable state of equilibrium.
In order to maintain homeostasis, the body needs to continuously adjust to internal and external situations.
Does exercise help lower blood pressure?
Yes.
Becoming physically active can lower systolic blood pressure by 4 to 9 mmHg.
What is Type 1 diabetes?
A condition in which the pancreas creates little or no insulin, which is needed to allow glucose to enter the cell to produce energy.
Insulin acts as a key. When insulin attaches to a cell, the cell will allow glucose to enter. This glucose will later be used by the cell to create energy. Without insulin, glucose cannot enter the cell and it will stay in the bloodstream.
A BMI of ____ is considered to be underweight.
Below 18.5
People with an underweight BMI is at an increased risk for disease.
Define
Joint Stability
The support provided by tissues and fascia surrounding a joint in order to maintain and control the joint during movement.
Calculate and classify the BMI of an individual who weighs 70kg and is 1.8m tall.
21.6, healthy
BMI = kg / m²
BMI = 70 / 1.8²
BMI = 70 / 3.24
A BMI of 21.6 is considered to be healthy.
What is the main difference between chronic and acute diseases?
The duration.
Chronic conditions are conditions that persist for a long duration (3 months or longer) and cannot be cured altogether. An acute disease is a condition that occurs suddenly and can be treated and healed over a period of time.
According to NASM, what is the scope of practice for a personal trainer?
Personal trainers can perform individualized assessments and design safe, effective, scientifically based, and individualized exercise programs for clients who present no special needs or who have been medically cleared for exercise.
Personal trainers cannot diagnose or treat conditions or areas of pain, write meal plans, or act as mental health professionals.
Define
Heart Attack
An action that occurs when an artery that supplies the heart musculature with oxygen is blocked.
The bottom number of a blood pressure reading is termed what?
Diastolic blood pressure (DBP)
DBP is the pressure in the arteries when the heart is at rest between beats.
Define
Atherosclerosis
The process by which plaque is formed in arteries which leads to reduced blood flow.
A BMI of ____ is considered to be obese.
Above 30
People with a high BMI have a high risk of developing a disease.
There are three classifications of obese BMI:
- Obese (BMI of 30 - 34.5)
- Obesity class 2 (BMI of 35 - 39.9)
- Obesity class 3 (BMI above 40)
What is considered a normal blood pressure reading?
Below 120 / 80
Define
Obesity
A complex condition involving an excessive amount of body fat
What is the most common preventable cause of death?
Tobacco smoking
Tobacco smoking and obesity are the two most common causes of death that are considered to be preventable.
What blood pressure reading is considered to be a hypertensive crisis and needs immediate medical attention?
Systolic greater than 180
and/or
Diastolic greater than 120
Define
Kinesiology
The study of movement as it relates to anatomy and physiology
