CHAPTER 9 Flashcards
physical activity
any body movement produced by skeletal muscles that expands energy
exercise
planned, structured and repetitive body movement accomplished to maintain or improve one or more components of physical fitness
physical fitness
a set of attributes that people have or achieve that relate to the ability to perform physical activity
cardiorespiratory endurance
the ability of the body’s circulatory and respiratory systems to supply fuel during sustained physical activity
components of physical activity
aerobic
anaerobic
maximal oxygen consumption
muscular endurance
muscle strength
flexibility
body composition
aerobic
with oxygen (“cardio “ gets you breathing harder & your heart beating faster)
at a moderate or vigorous intensity for at least 10 minutes at a time
anaerobic
without oxygen ( increase muscle strength and endurance but not cardiorespiratory fitness; short, high intensity sprint training, rather than endurance training)
maximal oxygen consumption
the amount of oxygen taken in and distributed when a person is exercising at maximum rate
muscular endurance
the ability of a muscle to sustain work over a period of time
muscle strength
the ability to apply force by contractions of the muscles
lifting, pulling, pushing
flexibility
max range of motion without pain
balance
improves with practice
coordination
ability to synchronize different actions
agility
coordinate movements quickly and safely
body composition
the proportion of fat, muscle, bone and water that makes up the body
benefits of physical activity
decreases death rate
reduces body fat and weight
improves lipid profile
improves insulin sensitivity (allows glucose to pass into cells more easily)
increases cardiovascular ___________ and aerobic _________
endurance
capacity
physical activity helps maintain
bone mass
physical activity increases muscle _____ and ________
mass
strength
physical activity increases postural _______, balance, and flexibility
stability
physical activity improves well- ________, ______, and _____ function
well being
sleep
cognitive function
immobility does not promote
healing
many attributes of “old age” are linked to a _______ life
“use it or _____ it”
sedentary
lose
elders should be encouraged to do the _______ __________ to the extent possible
maximum activity
cardiac rehabilitation programs include exercise for ______ disease, ______, and heart ______
heart
angina
attacks
hypertension
those who engage in regular exercise have lower incidence of hypertension, even among those who are overweight
peripheral vascular disease/ claudication
walking to the point of moderate pain, with resting periods in between, will increase pain-free walking time and distance
type II diabetes
diabetics who exercise regularly need fewer oral medications and insulin because their body cells are more sensitive to their own insulin production
obesity
lose weight & feel better with exercise
respiratory diseases
exercise can help improve lung function and prevent further deterioration caused by inactivity
osteoporosis
weight- bearing exercises can prevent or reduce the decline in bone loss in both premenopausal and postmenopausal women
arthritis
range of motion exercises, as well as exercises that place less stress on joints, such as swimming are effective for elders with either rheumatoid or osteoarthritis arthritis
low back pain
exercises that strengthen the back and abdomen muscles can reduce the risk of back injury through better posture, strength and flexibility.
poor muscle tone is susceptible to fatigue, strain, injury and tension. Most aliments are from alignment issues.
cancer
physical inactivity may play a role in the development of several types of cancer, particularly in cancers of the colon and breast
higher level of exercise can decrease risk of colon cancer (increases bowel activity so no cancer producing substances do not linger in colon)
depression
aerobic and strength training exercises is a good alternative to medications for depression among older people
how to measure intensity?
heart rate monitor
the talk test
exertion scale
strenuous exercise is NOT ______ to a normal heart
harmful
exercise should do no more than leave a participant _______ ________ the day after
pleasantly tired
before beginning exercise prescription an __________ should be conducted
assessment
important factors regarding exercise
hydration
recovery
diet
weather (environ. factors)
activity level is ____ in elders
low
___ exercise more than _____
men
women
limits of exercise
symptoms of chronic disease
do not want to
facilities not available
lack of transportation
social support
having a partner to have fun with & hold them accountable
psychological factors
self efficacy (think they can be successful enough to accomplish goals)
physicians need to _____ individuals to begin and _______ a physical program
motivate
sustain
_______ & ___________ for goals (implementing effective exercise programs)
achievable
accountability
frail elders need _______ facilities
special
physicians can formalize a recommendation by writing an
exercise prescription
physicians should not be so ______ when suggesting physical activity
vague
exercise promotion- resources for elders & professionals
aarp
public health agency of canada
the national blueprint
the active aging toolkit
healthy people 2010
