Exam 1 Week 1 Flashcards
health
general physical, mental or spiritual condition of the body
wellness (dimensions)?
a state of good heath, dimensions are social, occupational, spiritual, physical, intellectual, and emotional
health promotion
contributing to he growth and development of health
what is fitness and what does it require
term to describe the ability to perform physical work that requires cardiorespiratory function, muscle strength, endurance and flexibility, and optimum body composition
what is public heath
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.
what are some new topic areas in Healthy People 2020
adolescent health, genomics, infections, blood disorders, dementia, GAY health, preparedness, sleep, global, social determinants.
in terms of winnable battles, what are we slow progress with
nutrition, physical activity, obesity and food safety
how can PTs decrease costs
want to optimize function, minimize impairments, limitations and disabilities, reduce risk of future illness and disability, and make good environments.
PT in community health
primary prevention: make services to reduce risks
secondary: prevent or slow the progression of decline and disability
tertiary: greater disease
how many minutes or physical activity should children and adolescents do per day
60 minutes or more
what type of activity should make up those 60 minutes a day for kids or adolescents? how often per week
moderate or vigorous aerobic activity at least 3 days a week
for substantial health benefits, adults should do…
at least 150 minutes of moderate intensity a week, or 75 minutes of vigorous intensity aerobic, or an equivalent combo of the two
how is it recommended to perform aerobic activity to adults
at least in episodes of 10 minutes, spread throughout the week.
how many times a week should adults do muscle strengthening actives that are mod to high intensity, and invoke all major muscle groups
2+ days a week
for adults who cannot do 150 minutes of activity, what is recommended
to do what they can, especially older adults. things that maintain or improve balance, and do what is within their limits.
for pregnant women (not already active), how much activity should they get per week
for healthy women who are not already active, 150 minutes a week of mod intensity. during pregnancy and postpartum
can vigorous activity be continued when pregnant and postpartum
yes, but consult physician first.
what are some benefits of physical activity
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.
some key pieces of developing an effective exercise program.
make it therapeutic and integrate their goals. also, make is purposeful and meaningful for them.
What is the FITT principle for exercise prescription
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.
what is the 5 A’s model
address agenda, assess, advise, assist, and arrange follow up
what are some strategies to promote exercise
reinforcement, relapse prevention, affect regulation, association vs disassociation, social support, goal setting.
what are the steps to develop, and implement prevention, health wellness and fitness programs
identify the need, set goals, develop interceptions, implement them, and evaluate the results.
what are the 6 groups of nutrients
proteins, minerals, vitamins, fats, carbohydrates and water.
what are the daily caloric needs of a sedentary man and women, both 18 years old
men: 2400 and women 1800
what should half of the healthy eating plate contain
fruits and vegetables
what are the 6 benefits of proteins
energy, bone volume, calcium reabsorption, growth and repair of body tissues, thermal effects, satiety
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)
what are the three groups of carbohydrates
monosaccharides, disaccharides and poly
RDI of CHO for sedentary, aerobic and anaerobic training
sedentary 45-65% total calories
aerobic: 8-10g/kg BW
anaerobic: 5-6g/kg BW
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
what are some foods with a low GI
complex carbs (multigrain) soy beans and hummus
what are some foods with a high GI
baked potatoes, sugars, bleached white flour
what are some benefits of a diet with a low GL
low glycemic load. reduced insulin sensitivity and reduces inflammatory markers.
T/F: fats are the energy for sustained activity
TRUE
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
what are the three main categories of lipids
triglycerides, sterols, and phospholipids.
do we want saturated or unsaturated fats
unsaturated. (mono and poly)
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)
what is the RDA for fats
20-35% caloric intake
how many calories per gram of fat
9
if you have a 2000 calorie a day diet, how many grams of fat do you need
44-77
under what percent should you keep the intake of saturated fats to prevent HTN and heart issues
under 10%
do the current dietary guidelines limit unsaturated fat intake
no!!
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
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.
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.
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
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
which class of vitamins is not stored in the body
water soluble.
what are the fat soluble vitamins
A- vision and bone health
D- maintain calcium levels
E- antioxidant
K- essential for clotting
what are the water soluble vitamins
C- immune system and collagen
B complex- converts food to energy
what is hypervitaminosis
the adverse affect that happens when we have too many stored vitamins in the body
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
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.
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.
what are some of the trace minerals
iron, chromium, iodine, copper, manganese, fluoride, selenium, molybdenum, zinc.
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.
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).
during exercise, we can lose ___ % of total body water?
1-6%
why do we decrease blood flow to the kidneys during exercise
to conserve water
what happens to HR is you are not hydrated,
the HR will continue to go up
how log does it take to restore normal hydration following heavy sweating
24-48 hours.
during exercise, we want to minimize water loss to less then ___
2% body weight
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
why do we want to consume foods with high sodium content during recovery
to retain water.
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%
what are some endurance supplements
creatine monohydrate, caffeine, beta-alanine, sodium phosphate, branched chain AA, protein and glutamine
