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

Exam 1 Week 1 Flashcards

1
Q

According to the WHO, Us health care system ranks….
US ranks ___/55 for efficiency
Spends ____x more money per person then other nations

A

37th
50th
2.5x

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2
Q

True or false, the US has the highest costs and lowest performance of all major industrialized nations

A

TRUE

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3
Q

True or false: the US ranks at or near the bottom among high income countries on nearly all indicators of mortality, survival and life expectancy

A

TRUE

42nd for infant mortality, 34th for life expectancy

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4
Q

How much does the US spend on health care

A

highest, 17.9% GDP

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5
Q

what are the 5 leading causes of death in the US

A

heart disease, cancer, chronic lower respiratory diseases, stroke and unintentional injuries.

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6
Q

what is the leading cause of preventable death

A

smoking (they die 10 years earlier then non smokers)

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7
Q

if all states had the lowest death rate, we would save this many lives…

A 
92,000 (34%) for premature due to heart disease 
84,500 (21%) premature cancer death 
29,000 (39%) chronic lower respiratory 
17,000 (33%) stroke
37,000 (39%) unintentional injuries
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8
Q

what are common, costly and preventable chronic diseases in the US

A

heart disease, stroke, cancer, diabetes obesity and arthritis

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9
Q

how many adults have one or more chronic illness? how many have 2+

A

half have at least one and then 1/4 have 2+

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10
Q

what two things, when combined, account for nearly 48% of all deaths in the US

A

heart disease and cancer.

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11
Q

what is the major causes of kidney disease and lower limb amputation

A

diabetes.

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12
Q

what percent of adults were obese or overweight? Teens and kids?

A
  1. 6%

31. 8%

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13
Q

what is the youth risk behavior surveillance system?

A

a way to monitor behaviors that contribute to the leading causes of death and disability. These include… behavior contributing to unintentional violence and injury, inadequate physical activity, alcohol, drugs, tobacco, poor diet and STD

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14
Q

what percent of adults aged 18 or older did not meet recommendations for physical activity? strengthening? poor nutrition?

A

52%
76%
23-38%

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15
Q

how many people report to smoke

A

close to 1 in 5

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16
Q

how many deaths are associated with alcohol and smoking

A

88,000 and 480, 000

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17
Q

even states who have good intake of fruits and vegetables are still not getting enough

A

true

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18
Q

physical inactivity accounts for how many deaths

A

1 in 10

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19
Q

how many Americans do not meet the physical activity recommendation for aerobic or strengthening, and how many are not sufficiently active

A

80 and 60% respectively

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20
Q

is walking the dog enough for health benefits

A

no

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21
Q

T/F: the more active the mother, the more active the child, and the more sedentary the mother the more sedentary the child

A

TRUE

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22
Q

health

A

general physical, mental or spiritual condition of the body

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23
Q

wellness (dimensions)?

A

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

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24
Q

health promotion

A

contributing to he growth and development of health

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25
Q

what is HRQOL

A

health related quality of life. it si the total effect of individual and environmental factors on function and health status

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26
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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27
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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28
Q

what are the core measures of health, and what do each mean

A
  1. our behaviors, which lead to diseases
  2. the environment and community we live in
  3. the medical care we receive
  4. policies and practices of our health care, government and other preventable systems.
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29
Q

what are the three levels of prevention

A

primary: actions to avert the onset of disease or injury through interventions to reduce the risk levels (fitness programs)
secondary: detect diseases at and early stage, so we can control it (HTN early, to prevent heart attack)
Tertiary: trading disease and injury that is already there, and want to decrease disability and assist them in getting higher level of functioning (diabetes)

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30
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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31
Q

what are some winnable battles

A

tobacco, nutrition, physical activity, obesity, food safety, health care infections, MVA, teen pregnancy and HIV

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32
Q

in terms of winnable battles, what are we exceeding at

A

decrease youth smoking and teen pregnancy

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33
Q

in terms of winnable battles, what are we on track with

A

adult smoking, MVA, health care infections, HIV awareness

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34
Q

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

A

nutrition, physical activity, obesity and food safety

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35
Q

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

A

HIV infection rate and catheter infections

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36
Q

in terms of winnable battles, and what we are making slow progress with, how can PTs help

A

physical activity, nutrition and obesity.

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37
Q

According to the APTA, PTs are involved in

A

prevention and promoting health, wellness and fitness in a wide range of populations.

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38
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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39
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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40
Q

T/F: a PTs role is a valuable component of medical care, that also has the potential to significantly impact public health

A

True

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41
Q

T/F: self assessed health status is not a more powerful predictor of mortality and morbidity than many objective measures of health

A

false, it is a more powerful predictor

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42
Q

how can we use HRQOL measures

A

to determine the burden of preventable disease, injuries and disabilities, provide insights into the relationships between these and risk factors. and then to ID subgroups of poor health and help guide them to improve their situation.

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43
Q

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

A

60 minutes or more

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44
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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45
Q

as part of the 60 minutes of activity, kids should do muscle strengthening and bone strengthening activities ___ days a week

A

3

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46
Q

TF: encourage participation in activities that are not appropriate for their age, and are not enjoyable

A

FALSE

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47
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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48
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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49
Q

to get more substantial health benefits, how should adults increase their moderate and vigorous activity

A

increase to 300 and 150 respectively.

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50
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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51
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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52
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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53
Q

can vigorous activity be continued when pregnant and postpartum

A

yes, but consult physician first.

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54
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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55
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.

56
Q

what 6 dimensions address the whole person

A

mental, spiritual, emotional, physical, social and environmental

57
Q

how do novice vs history of experience affect the adherence to the program

A

you want to have low intensity for novice people, and those experienced should get moderate to high

58
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.

59
Q

what is the first thing we must do to promote exercise

A

build self efficacy

60
Q

what is the 5 A’s model

A

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

61
Q

what are some strategies to promote exercise

A

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

62
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.

63
Q

what are some things that obesity is a risk factor for

A

all causes of death, HTN and CAD, T2DM, stroke, gallbladder disease, OA, sleep apnea and breathing problems, cancers and depression

64
Q

What is the standard American diet (SAD)

A

high meat intake, high fat, sugar, processed foods, and vegetable oil and refined grains. NOT GOOD

65
Q

where do most of our grain intake come from

A

French fries

66
Q

do we eat enough vegetables, dairy and fruit

A

no

67
Q

what percent of our food consumption is processed foods

A

63%

68
Q

what are the 6 groups of nutrients

A

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

69
Q

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

A

men: 2400 and women 1800

70
Q

what should half of the healthy eating plate contain

A

fruits and vegetables

71
Q

what is the DRI

A

the dietary reference intakes. used to give guidelines to reduce the risk of getting diseases.

72
Q

what are the 4 DRI components

A 
recommended dietary allowance (RDA): intake needed to meet sufficient requirements. 
Adequate intake (AI): take in just enough to stave off disease 
Tolerable Upper Intake Level (UL): maximum daily intake, unlikely to cause adverse health effects
Acceptable Macronutrient Distribution Range (AMDR): what you need to take in, taking into account caloric intake.
73
Q

what are the 6 benefits of proteins

A

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

74
Q

what do high quality proteins contain. examples?

A

all 9 essential amino acids. animal based meats, or some plants.

75
Q

what is the downside of marinades, grilling vs blackening.

A

it denatures the protein in the food.

76
Q

what are some foods that are high in EAA (essential amino acids)

A

eggs, meat, soybeans and quinoa

77
Q

what is the RDA for protein for adult men and women

A

.80/kg BW/ day

78
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)

79
Q

does the AMDR change with changes in activity

A

yes

80
Q

what are the three groups of carbohydrates

A

monosaccharides, disaccharides and poly

81
Q

what are some benefits of CHO

A

rapid breakdown and availability for energy supply (so we can spare the proteins)
fiber source, to improve gastric motility and decrease risk of colon cancer
controls BW

82
Q

how many calories per gram of CHO

A

4

83
Q

what is the AI of fiber

A

`4g/1000 kcal, so 8g/day

84
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

85
Q

what is the glycemic index

A

ranks CHO on the speed of digestion and absorption

86
Q

what is glycemic load

A

a measure of the glycemic response but calculated based on portion size. multiply the GI by the number of grams of CHO per serving.

87
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

88
Q

what are some foods with a low GI

A

complex carbs (multigrain) soy beans and hummus

89
Q

what are some foods with a high GI

A

baked potatoes, sugars, bleached white flour

90
Q

what are some benefits of a diet with a low GL

A

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

91
Q

T/F: fats are the energy for sustained activity

A

TRUE

92
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

93
Q

what are the three main categories of lipids

A

triglycerides, sterols, and phospholipids.

94
Q

do we want saturated or unsaturated fats

A

unsaturated. (mono and poly)

95
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)

96
Q

what is the RDA for fats

A

20-35% caloric intake

97
Q

how many calories per gram of fat

A

9

98
Q

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

A

44-77

99
Q

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

A

under 10%

100
Q

do the current dietary guidelines limit unsaturated fat intake

A

no!!

101
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

102
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.

103
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.

104
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

105
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

106
Q

which class of vitamins is not stored in the body

A

water soluble.

107
Q

what are the fat soluble vitamins

A

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

108
Q

what are the water soluble vitamins

A

C- immune system and collagen

B complex- converts food to energy

109
Q

what is hypervitaminosis

A

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

110
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

111
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.

112
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.

113
Q

what are some of the trace minerals

A

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

114
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.

115
Q

What are the top 3 diets in the world

A
  1. DASH
  2. MIND
  3. TLC
116
Q

what is the DASH diet

A

dietary approaches to stop HTN. you lower the risks of cancer, heart disease, stroke, heart failure, kidney stones, DM,

117
Q

lower blood pressure in just 14 days is from the ___ diet

A

DASH

118
Q

What is the MIND diet

A

the Mediterranean DASH intervention for neurodegenerative delay. reduce the mental decline and Alzheimers (by 53% with adherence)

119
Q

on the MIND diet, what can you eat

A

green leafy vegetables, veggies, buts, berries, beans, whole grains, fish, poultry and olive oil and WINE

120
Q

what can you not eat on the MIND diet

A

red meat, butter margarine, cheese ,pastries and sweets, fried or fast foods.

121
Q

what is the TLC diet

A

therapeutic lifestyle changes. NOT WEIGHT LOSS, but lower cholesterol levels. promotes unsaturated fats foods. saturated fat intake below 7%

122
Q

what are some of the TLC program guidelines

A

cholesterol intake to 200 mg per day, sodium to 2400 mg /day and 25-35% of calories should come from saturated fats. and 30 minutes of exercise per day

123
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).

124
Q

what are some anti inflammatory foods

A

fruits veggies, nuts, whole grains, fish and healthy oils.

125
Q

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

A

1-6%

126
Q

why do we decrease blood flow to the kidneys during exercise

A

to conserve water

127
Q

T/F: there is a decline in performance when dehydrated?

A

true

128
Q

what happens to HR is you are not hydrated,

A

the HR will continue to go up

129
Q

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

A

24-48 hours.

130
Q

two hours before the exercise, how much water should you consume

A

14-22 oz

131
Q

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

A

2% body weight

132
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

133
Q

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

A

to retain water.

134
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%

135
Q

TF: proper diet is sufficient for normal muscle growth

A

true

136
Q

what are some endurance supplements

A

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

137
Q

what are some aerobic supplements

A

creatine monohydrate, beta-alanine, whey, branched chain AA, and glutamine.

Health Promotion and Fitness Management (17 decks)

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