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HTH 471: GERONTOLOGY > CHAPTER 9 > Flashcards

CHAPTER 9 Flashcards

1
Q

physical activity

A

any body movement produced by skeletal muscles that expands energy

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2
Q

exercise

A

planned, structured and repetitive body movement accomplished to maintain or improve one or more components of physical fitness

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3
Q

physical fitness

A

a set of attributes that people have or achieve that relate to the ability to perform physical activity

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4
Q

cardiorespiratory endurance

A

the ability of the body’s circulatory and respiratory systems to supply fuel during sustained physical activity

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5
Q

components of physical activity

A

aerobic
anaerobic
maximal oxygen consumption
muscular endurance
muscle strength
flexibility
body composition

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6
Q

aerobic

A

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

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7
Q

anaerobic

A

without oxygen ( increase muscle strength and endurance but not cardiorespiratory fitness; short, high intensity sprint training, rather than endurance training)

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8
Q

maximal oxygen consumption

A

the amount of oxygen taken in and distributed when a person is exercising at maximum rate

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9
Q

muscular endurance

A

the ability of a muscle to sustain work over a period of time

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10
Q

muscle strength

A

the ability to apply force by contractions of the muscles
lifting, pulling, pushing

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11
Q

flexibility

A

max range of motion without pain

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12
Q

balance

A

improves with practice

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13
Q

coordination

A

ability to synchronize different actions

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14
Q

agility

A

coordinate movements quickly and safely

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15
Q

body composition

A

the proportion of fat, muscle, bone and water that makes up the body

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16
Q

benefits of physical activity

A

decreases death rate
reduces body fat and weight
improves lipid profile
improves insulin sensitivity (allows glucose to pass into cells more easily)

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17
Q

increases cardiovascular ___________ and aerobic _________

A

endurance
capacity

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18
Q

physical activity helps maintain

A

bone mass

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19
Q

physical activity increases muscle _____ and ________

A

mass
strength

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20
Q

physical activity increases postural _______, balance, and flexibility

A

stability

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21
Q

physical activity improves well- ________, ______, and _____ function

A

well being
sleep
cognitive function

22
Q

immobility does not promote

A

healing

23
Q

many attributes of “old age” are linked to a _______ life
“use it or _____ it”

A

sedentary
lose

24
Q

elders should be encouraged to do the _______ __________ to the extent possible

A

maximum activity

25
Q

cardiac rehabilitation programs include exercise for ______ disease, ______, and heart ______

A

heart
angina
attacks

26
Q

hypertension

A

those who engage in regular exercise have lower incidence of hypertension, even among those who are overweight

27
Q

peripheral vascular disease/ claudication

A

walking to the point of moderate pain, with resting periods in between, will increase pain-free walking time and distance

28
Q

type II diabetes

A

diabetics who exercise regularly need fewer oral medications and insulin because their body cells are more sensitive to their own insulin production

29
Q

obesity

A

lose weight & feel better with exercise

30
Q

respiratory diseases

A

exercise can help improve lung function and prevent further deterioration caused by inactivity

31
Q

osteoporosis

A

weight- bearing exercises can prevent or reduce the decline in bone loss in both premenopausal and postmenopausal women

32
Q

arthritis

A

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

33
Q

low back pain

A

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.

34
Q

cancer

A

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)

35
Q

depression

A

aerobic and strength training exercises is a good alternative to medications for depression among older people

36
Q

how to measure intensity?

A

heart rate monitor
the talk test
exertion scale

37
Q

strenuous exercise is NOT ______ to a normal heart

A

harmful

38
Q

exercise should do no more than leave a participant _______ ________ the day after

A

pleasantly tired

39
Q

before beginning exercise prescription an __________ should be conducted

A

assessment

40
Q

important factors regarding exercise

A

hydration
recovery
diet
weather (environ. factors)

41
Q

activity level is ____ in elders

A

low

42
Q

___ exercise more than _____

A

men
women

43
Q

limits of exercise

A

symptoms of chronic disease
do not want to
facilities not available
lack of transportation

44
Q

social support

A

having a partner to have fun with & hold them accountable

45
Q

psychological factors

A

self efficacy (think they can be successful enough to accomplish goals)

46
Q

physicians need to _____ individuals to begin and _______ a physical program

A

motivate
sustain

47
Q

_______ & ___________ for goals (implementing effective exercise programs)

A

achievable
accountability

48
Q

frail elders need _______ facilities

A

special

49
Q

physicians can formalize a recommendation by writing an

A

exercise prescription

50
Q

physicians should not be so ______ when suggesting physical activity

A

vague

51
Q

exercise promotion- resources for elders & professionals

A

aarp
public health agency of canada
the national blueprint
the active aging toolkit
healthy people 2010

HTH 471: GERONTOLOGY (5 decks)

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