Exam 1 Flashcards
Amount of people meeting recommendations
• /=65 yr) to meet recommendation
Physical Activity: definition, benefits, importance
Physical activity is defined as any bodily movement produced by skeletal muscles that requires energy expenditure.
MET definition and how it is used for determining exercise intensity
The Metabolic Equivalent of Task (MET), is a physiological measure expressing the energy cost of physical activities and is defined as the ratio of metabolic rate (and therefore the rate of energy consumption) during a specific physical activity. • Resting: 1 MET • Light intensity: >3 METs • Moderate intensity: 3 to 6 METs • Vigorous intensity: >6 METs
Amount of exercise needed for health benefits
– At least 30 minutes moderate-intensity aerobic physical activity 5 days a week or 20 minutes vigorous-intensity aerobic physical activity 3 days a week
– Minimum 2 days a week moderate- to high-intensity resistance training
• Key message: 150 minutes a week of moderate-intensity (~1,000 kcal/week) or 75 minutes a week vigorous-intensity aerobic exercise = substantial health benefits for adults.
• Adults of all ages should include muscle strengthening at least 2 days a week.
Dose-Response relationship
• 1,000 kcal/wk
– Sufficient to reduce disease risk
– A great initial goal for some
– Enough to move from sedentary to low physical activity level
– Insufficient to maintain healthy body weight
– Insufficient to experience full health benefits
Institute of Medicine Recommends
• Greater dose (~2,000 kcal/wk) required to
−maintain healthy body weight,
−prevent weight gain,
−provide additional health benefits, and
−move a person from a sedentary to active physical activity level.
Moderate and vigorous exercise intensity
• Moderate intensity:
– 3 to 6 METs or 5 to 6 on 10-point rating of perceived exertion (RPE) scale
– Results in noticeable increase in heart rate (HR) and lasts >10 min
• Vigorous intensity:
– >6 METs or 7 to 8 on 10-point RPE scale
– Results in rapid breathing and substantial increase in heart rate (HR)
Health benefits of physical activity
Health Benefits of physical activity
- Lowers risk of premature death and chronic conditions
- Reduces depression, anxiety, abdominal obesity
- Helps control weight
- Improves sleep quality
- Improves cognitive function
- Maintains and improves bone density
- Prevents falls
- Increases functional health
Prevalence of cardiovascular disease
- Major cause of death in U.S. and Europe
- No longer a disease of men or the elderly
- Coronary Heart Disease is more prevalent for African Americans
Coronary heart disease risk factors
- Age
- Family history
- Hypercholesterolemia
- Hypertension
- Current cigarette smoking
- Prediabetes
- Obesity
- Physical inactivity
Hypertension – know numbers
Normal BP=120/80
Hypertension= 140/90
Different types of cholesterol
- Low density lipoproteins (LDL) is also called “bad” cholesterol because it can cause plaque buildup on the walls of arteries.
- High density lipoproteins (HDL) is also called “good” cholesterol.
Side effects of smoking
– Smokers’ risk of heart attack is 2 times nonsmokers’
– Smoking is linked to CHD, stroke, chronic lung disease, and several cancers.
Risk for CHD declines rapidly with quitting
– Risk declines 50% in the first year.
– Relative risk of stroke and CHD death is similar to that of nonsmokers in 15 years.
Know the similarities and differences of the two types of diabetes
Type 1 (IDDM) Diabetes
• Usually occurs before age 30
• However, can develop at any age
• Not as common as type 2
• Exercise prescriptions should follow specific guidelines
Type 2 (NIDDM) Diabetes
• Most common form of DM
• Risk factors for NIDDM related to age, family history, diet, above-normal body weight and body fat
• Healthy lifestyle choices decrease risk
Body mass index and causes of obesity
Categories defined by body mass index (BMI)
– BMI = [kg/(m2)]
– Overweight = BMI between 25 and 29.9 kg/m2
– Obese = BMI (>/=)30 kg/m2
• Some evidence for genetic source
• Majority of evidence points to environment
• We eat more calories than we burn
Osteoporosis and osteopenia
- Osteoporosis is a common disease that weakens bones.
- Osteopenia refers to early signs of bone loss that can turn into osteoporosis.
- Sedentarism and physical inactivity contribute to musculoskeletal diseases and disorders like these.
Purpose of preliminary health evaluation
Twofold purpose:
- Detect the presence of disease
- Assess initial disease risk of client
Define and know how the PAR-Q is used
- Physical Activity Readiness Questionnaire
- 7 questions
- Identifies who needs medical clearance before fitness testing and/or exercise program initiation
- One single “yes” means that medical clearance is required
What is it included in the medical history questionnaire?
Allows identification of
– risk factors,
– absolute and relative contraindications for exercise testing, and
– medications.
What is included in the informed consent?
- A legal document (both parties sign)
- Explains purpose of and procedure for each assessment
- Itemizes possible risks and expected benefits
- Ensures confidentiality in terms of data collected
- Indicates client participation is voluntary
- Allows parental approval (as appropriate)
Disease risk classification
- Low risk: Asymptomatic and young and 1 net risk factor for CVD; applies to both younger and older groups
- High risk: Symptomatic or known cardiovascular, pulmonary, or metabolic disease
Systolic, diastolic, and pulse pressure
- SBP: arterial pressure during systole (ejection, emptying; higher number)
- DBP: arterial pressure during diastole (relaxation, filling; lower number)
- Pulse pressure: SBP − DBP
When taking BP:
Big cuffs tend to _ , while small cuffs tend to _.
Underestimate
Overestimate
