Exam 1 Week 1 Flashcards

1
Q

health

A

general physical, mental or spiritual condition of the body

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

wellness (dimensions)?

A

a state of good heath, dimensions are social, occupational, spiritual, physical, intellectual, and emotional

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

health promotion

A

contributing to he growth and development of health

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

what is fitness and what does it require

A

term to describe the ability to perform physical work that requires cardiorespiratory function, muscle strength, endurance and flexibility, and optimum body composition

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

what is public heath

A

the science of dealing with the protection and improvement of community health, organized by a community involvement and including preventive medicine and sanitary social science.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

what are some new topic areas in Healthy People 2020

A

adolescent health, genomics, infections, blood disorders, dementia, GAY health, preparedness, sleep, global, social determinants.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

in terms of winnable battles, what are we slow progress with

A

nutrition, physical activity, obesity and food safety

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

how can PTs decrease costs

A

want to optimize function, minimize impairments, limitations and disabilities, reduce risk of future illness and disability, and make good environments.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

PT in community health

A

primary prevention: make services to reduce risks

secondary: prevent or slow the progression of decline and disability
tertiary: greater disease

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

how many minutes or physical activity should children and adolescents do per day

A

60 minutes or more

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

what type of activity should make up those 60 minutes a day for kids or adolescents? how often per week

A

moderate or vigorous aerobic activity at least 3 days a week

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

for substantial health benefits, adults should do…

A

at least 150 minutes of moderate intensity a week, or 75 minutes of vigorous intensity aerobic, or an equivalent combo of the two

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

how is it recommended to perform aerobic activity to adults

A

at least in episodes of 10 minutes, spread throughout the week.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

how many times a week should adults do muscle strengthening actives that are mod to high intensity, and invoke all major muscle groups

A

2+ days a week

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

for adults who cannot do 150 minutes of activity, what is recommended

A

to do what they can, especially older adults. things that maintain or improve balance, and do what is within their limits.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

for pregnant women (not already active), how much activity should they get per week

A

for healthy women who are not already active, 150 minutes a week of mod intensity. during pregnancy and postpartum

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

can vigorous activity be continued when pregnant and postpartum

A

yes, but consult physician first.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

what are some benefits of physical activity

A

improve cardiovascular function, reduce disease, decrease mortality and morbidity, decrease anxiety depression, improve cognitive function, enhance feeling of well being and reduce the risk of falls.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

some key pieces of developing an effective exercise program.

A

make it therapeutic and integrate their goals. also, make is purposeful and meaningful for them.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

What is the FITT principle for exercise prescription

A

frequency: let people choose the frequency and time to adhere.
Intensity: low intensity for those unaccustomed.
Type: use a variety of exercises to keep them engaged.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

what is the 5 A’s model

A

address agenda, assess, advise, assist, and arrange follow up

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

what are some strategies to promote exercise

A

reinforcement, relapse prevention, affect regulation, association vs disassociation, social support, goal setting.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

what are the steps to develop, and implement prevention, health wellness and fitness programs

A

identify the need, set goals, develop interceptions, implement them, and evaluate the results.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

what are the 6 groups of nutrients

A

proteins, minerals, vitamins, fats, carbohydrates and water.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
what are the daily caloric needs of a sedentary man and women, both 18 years old
men: 2400 and women 1800
26
what should half of the healthy eating plate contain
fruits and vegetables
27
what are the 6 benefits of proteins
energy, bone volume, calcium reabsorption, growth and repair of body tissues, thermal effects, satiety
28
what is the AMDR for children 1-3, 4-18 and adults 19-70 for protein
5-20% calories (1-3) 10-30% (4-18) 10-35% (19-70)
29
what are the three groups of carbohydrates
monosaccharides, disaccharides and poly
30
RDI of CHO for sedentary, aerobic and anaerobic training
sedentary 45-65% total calories aerobic: 8-10g/kg BW anaerobic: 5-6g/kg BW
31
what does it mean when a food is high glycemic
there will be a high and rapid reseals of sugar, and an increase in blood sugar that will trigger a high insulin release. Good for DM, but also bad because of a sugar rush
32
what are some foods with a low GI
complex carbs (multigrain) soy beans and hummus
33
what are some foods with a high GI
baked potatoes, sugars, bleached white flour
34
what are some benefits of a diet with a low GL
low glycemic load. reduced insulin sensitivity and reduces inflammatory markers.
35
T/F: fats are the energy for sustained activity
TRUE
36
what are some benefits of fats in our diets
transports cholesterol, regulates blood clotting, refulates BP and liver, hormone production, thyroid and adrenal Function, healthy has and skin. and brain and CNS development healthy cell membrane
37
what are the three main categories of lipids
triglycerides, sterols, and phospholipids.
38
do we want saturated or unsaturated fats
unsaturated. (mono and poly)
39
what two things are found in polyunsaturated fats
omega 6 (vegetable oil nuts seeds, grains) and 3 (fish, salmon, tuna, sardines, flax seeds and chia seeds)
40
what is the RDA for fats
20-35% caloric intake
41
how many calories per gram of fat
9
42
if you have a 2000 calorie a day diet, how many grams of fat do you need
44-77
43
under what percent should you keep the intake of saturated fats to prevent HTN and heart issues
under 10%
44
do the current dietary guidelines limit unsaturated fat intake
no!!
45
What is the AMDR or fats for children 1-3, 4-18 and adults 19-70
1-3: 30-40% calories 4-18: 25-35% calories 19-70: 20-35% calories
46
true or false: absorption of supplements is good compared to consuming the vitamins and minerals naturally through the foods we eat
false, it is not as good.
47
what are some risks with supplementing vitamins and minerals
may interact with prescription meds. can harm the liver and you may take too much of a dose.
48
what are the basic functions of vitamins
organ and immune function, metabolism, supporting muscle contraction and relaxation, oxygen transport, building and repairing body tissues, protection from cellular damage, and vision
49
what are the two classes of vitamins
fat soluble (dissolved and stored in fat) and water soluble, so these are not stored in the body
50
which class of vitamins is not stored in the body
water soluble.
51
what are the fat soluble vitamins
A- vision and bone health D- maintain calcium levels E- antioxidant K- essential for clotting
52
what are the water soluble vitamins
C- immune system and collagen | B complex- converts food to energy
53
what is hypervitaminosis
the adverse affect that happens when we have too many stored vitamins in the body
54
what happens when we store too many of the following ADEK
A- liver damage D- heart arrhythmia and vessel calcification E- anticoagulant K- formation of clots
55
what are the functions of minerals
structural to bone, nails and teeth, regulated fluid balance, blood coagulation, muscle contraction, nerve impulse regulation, acid-base balance, and enzymes that facilitate metabolic functions.
56
what are the 6 major minerals
calcium: bone formation and muscle contraction magnesium: works with Ca phosphorus: transports lipids. potassium: maintains HR Chloride: balances fluid in the body sodium: muscle contraction and sending nerve impulses.
57
what are some of the trace minerals
iron, chromium, iodine, copper, manganese, fluoride, selenium, molybdenum, zinc.
58
what are some signs and symptoms of mineral deficiencies
mouth ulcers, or cracks in the skin corners of eyes, for night visions, white growths on eyes, brittle hair and nails, bleeding gums scaly patches and dandruff, hair loss, red or white bumps on the skin, restless leg syndrome.
59
what are the anti-inflammatory diets all about
limiting the inflammation that causes things like cancer, heart disease, DM arthritis and depression and Alzheimers by cutting out things with inflammatory processes (fast food, soda, refined carbs, white bread, dairy, salt, alcohol, meat, and processed foods).
60
during exercise, we can lose ___ % of total body water?
1-6%
61
why do we decrease blood flow to the kidneys during exercise
to conserve water
62
what happens to HR is you are not hydrated,
the HR will continue to go up
63
how log does it take to restore normal hydration following heavy sweating
24-48 hours.
64
during exercise, we want to minimize water loss to less then ___
2% body weight
65
what kinds of sports drinks should we be drinking. what level of CHO concentration and NA concentration
CHO 4-8% and Na: between 0.5 and 0.7g/L
66
why do we want to consume foods with high sodium content during recovery
to retain water.
67
what is important to remember with sports drinks.
too much CHO in your drink, you will delay gastric emptying and can hurt performance you can feel bloated and full and nauseated. want less then 6%
68
what are some endurance supplements
creatine monohydrate, caffeine, beta-alanine, sodium phosphate, branched chain AA, protein and glutamine