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Health Promotion and Fitness Management > Exam 1 Week 1 > Flashcards

Exam 1 Week 1 Flashcards

1
Q

health

A

general physical, mental or spiritual condition of the body

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2
Q

wellness (dimensions)?

A

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

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3
Q

health promotion

A

contributing to he growth and development of health

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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

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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.

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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.

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7
Q

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

A

nutrition, physical activity, obesity and food safety

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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.

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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

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10
Q

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

A

60 minutes or more

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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

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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

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13
Q

how is it recommended to perform aerobic activity to adults

A

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

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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

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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.

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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

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17
Q

can vigorous activity be continued when pregnant and postpartum

A

yes, but consult physician first.

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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.

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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.

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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.

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21
Q

what is the 5 A’s model

A

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

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22
Q

what are some strategies to promote exercise

A

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

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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.

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24
Q

what are the 6 groups of nutrients

A

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

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25
Q

what are the daily caloric needs of a sedentary man and women, both 18 years old

A

men: 2400 and women 1800

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26
Q

what should half of the healthy eating plate contain

A

fruits and vegetables

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27
Q

what are the 6 benefits of proteins

A

energy, bone volume, calcium reabsorption, growth and repair of body tissues, thermal effects, satiety

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28
Q

what is the AMDR for children 1-3, 4-18 and adults 19-70 for protein

A

5-20% calories (1-3)
10-30% (4-18)
10-35% (19-70)

29
Q

what are the three groups of carbohydrates

A

monosaccharides, disaccharides and poly

30
Q

RDI of CHO for sedentary, aerobic and anaerobic training

A

sedentary 45-65% total calories

aerobic: 8-10g/kg BW
anaerobic: 5-6g/kg BW

31
Q

what does it mean when a food is high glycemic

A

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
Q

what are some foods with a low GI

A

complex carbs (multigrain) soy beans and hummus

33
Q

what are some foods with a high GI

A

baked potatoes, sugars, bleached white flour

34
Q

what are some benefits of a diet with a low GL

A

low glycemic load. reduced insulin sensitivity and reduces inflammatory markers.

35
Q

T/F: fats are the energy for sustained activity

A

TRUE

36
Q

what are some benefits of fats in our diets

A

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
Q

what are the three main categories of lipids

A

triglycerides, sterols, and phospholipids.

38
Q

do we want saturated or unsaturated fats

A

unsaturated. (mono and poly)

39
Q

what two things are found in polyunsaturated fats

A

omega 6 (vegetable oil nuts seeds, grains) and 3 (fish, salmon, tuna, sardines, flax seeds and chia seeds)

40
Q

what is the RDA for fats

A

20-35% caloric intake

41
Q

how many calories per gram of fat

A

9

42
Q

if you have a 2000 calorie a day diet, how many grams of fat do you need

A

44-77

43
Q

under what percent should you keep the intake of saturated fats to prevent HTN and heart issues

A

under 10%

44
Q

do the current dietary guidelines limit unsaturated fat intake

A

no!!

45
Q

What is the AMDR or fats for children 1-3, 4-18 and adults 19-70

A

1-3: 30-40% calories
4-18: 25-35% calories
19-70: 20-35% calories

46
Q

true or false: absorption of supplements is good compared to consuming the vitamins and minerals naturally through the foods we eat

A

false, it is not as good.

47
Q

what are some risks with supplementing vitamins and minerals

A

may interact with prescription meds. can harm the liver and you may take too much of a dose.

48
Q

what are the basic functions of vitamins

A

organ and immune function, metabolism, supporting muscle contraction and relaxation, oxygen transport, building and repairing body tissues, protection from cellular damage, and vision

49
Q

what are the two classes of vitamins

A

fat soluble (dissolved and stored in fat) and water soluble, so these are not stored in the body

50
Q

which class of vitamins is not stored in the body

A

water soluble.

51
Q

what are the fat soluble vitamins

A

A- vision and bone health
D- maintain calcium levels
E- antioxidant
K- essential for clotting

52
Q

what are the water soluble vitamins

A

C- immune system and collagen

B complex- converts food to energy

53
Q

what is hypervitaminosis

A

the adverse affect that happens when we have too many stored vitamins in the body

54
Q

what happens when we store too many of the following ADEK

A

A- liver damage
D- heart arrhythmia and vessel calcification
E- anticoagulant
K- formation of clots

55
Q

what are the functions of minerals

A

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
Q

what are the 6 major minerals

A

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
Q

what are some of the trace minerals

A

iron, chromium, iodine, copper, manganese, fluoride, selenium, molybdenum, zinc.

58
Q

what are some signs and symptoms of mineral deficiencies

A

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
Q

what are the anti-inflammatory diets all about

A

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
Q

during exercise, we can lose ___ % of total body water?

A

1-6%

61
Q

why do we decrease blood flow to the kidneys during exercise

A

to conserve water

62
Q

what happens to HR is you are not hydrated,

A

the HR will continue to go up

63
Q

how log does it take to restore normal hydration following heavy sweating

A

24-48 hours.

64
Q

during exercise, we want to minimize water loss to less then ___

A

2% body weight

65
Q

what kinds of sports drinks should we be drinking. what level of CHO concentration and NA concentration

A

CHO 4-8% and Na: between 0.5 and 0.7g/L

66
Q

why do we want to consume foods with high sodium content during recovery

A

to retain water.

67
Q

what is important to remember with sports drinks.

A

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
Q

what are some endurance supplements

A

creatine monohydrate, caffeine, beta-alanine, sodium phosphate, branched chain AA, protein and glutamine

Health Promotion and Fitness Management (17 decks)

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