Exam 1 Week 1 Flashcards
According to the WHO, Us health care system ranks….
US ranks ___/55 for efficiency
Spends ____x more money per person then other nations
37th
50th
2.5x
True or false, the US has the highest costs and lowest performance of all major industrialized nations
TRUE
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
TRUE
42nd for infant mortality, 34th for life expectancy
How much does the US spend on health care
highest, 17.9% GDP
what are the 5 leading causes of death in the US
heart disease, cancer, chronic lower respiratory diseases, stroke and unintentional injuries.
what is the leading cause of preventable death
smoking (they die 10 years earlier then non smokers)
if all states had the lowest death rate, we would save this many lives…
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
what are common, costly and preventable chronic diseases in the US
heart disease, stroke, cancer, diabetes obesity and arthritis
how many adults have one or more chronic illness? how many have 2+
half have at least one and then 1/4 have 2+
what two things, when combined, account for nearly 48% of all deaths in the US
heart disease and cancer.
what is the major causes of kidney disease and lower limb amputation
diabetes.
what percent of adults were obese or overweight? Teens and kids?
- 6%
31. 8%
what is the youth risk behavior surveillance system?
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
what percent of adults aged 18 or older did not meet recommendations for physical activity? strengthening? poor nutrition?
52%
76%
23-38%
how many people report to smoke
close to 1 in 5
how many deaths are associated with alcohol and smoking
88,000 and 480, 000
even states who have good intake of fruits and vegetables are still not getting enough
true
physical inactivity accounts for how many deaths
1 in 10
how many Americans do not meet the physical activity recommendation for aerobic or strengthening, and how many are not sufficiently active
80 and 60% respectively
is walking the dog enough for health benefits
no
T/F: the more active the mother, the more active the child, and the more sedentary the mother the more sedentary the child
TRUE
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 HRQOL
health related quality of life. it si the total effect of individual and environmental factors on function and health status
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 the core measures of health, and what do each mean
- our behaviors, which lead to diseases
- the environment and community we live in
- the medical care we receive
- policies and practices of our health care, government and other preventable systems.
what are the three levels of prevention
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)
what are some new topic areas in Healthy People 2020
adolescent health, genomics, infections, blood disorders, dementia, GAY health, preparedness, sleep, global, social determinants.
what are some winnable battles
tobacco, nutrition, physical activity, obesity, food safety, health care infections, MVA, teen pregnancy and HIV
in terms of winnable battles, what are we exceeding at
decrease youth smoking and teen pregnancy
in terms of winnable battles, what are we on track with
adult smoking, MVA, health care infections, HIV awareness
in terms of winnable battles, what are we slow progress with
nutrition, physical activity, obesity and food safety
in terms of winnable battles, what are we poor progress with
HIV infection rate and catheter infections
in terms of winnable battles, and what we are making slow progress with, how can PTs help
physical activity, nutrition and obesity.
According to the APTA, PTs are involved in
prevention and promoting health, wellness and fitness in a wide range of populations.
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
T/F: a PTs role is a valuable component of medical care, that also has the potential to significantly impact public health
True
T/F: self assessed health status is not a more powerful predictor of mortality and morbidity than many objective measures of health
false, it is a more powerful predictor
how can we use HRQOL measures
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.
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
as part of the 60 minutes of activity, kids should do muscle strengthening and bone strengthening activities ___ days a week
3
TF: encourage participation in activities that are not appropriate for their age, and are not enjoyable
FALSE
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.
to get more substantial health benefits, how should adults increase their moderate and vigorous activity
increase to 300 and 150 respectively.
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 6 dimensions address the whole person
mental, spiritual, emotional, physical, social and environmental
how do novice vs history of experience affect the adherence to the program
you want to have low intensity for novice people, and those experienced should get moderate to high
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 first thing we must do to promote exercise
build self efficacy
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 some things that obesity is a risk factor for
all causes of death, HTN and CAD, T2DM, stroke, gallbladder disease, OA, sleep apnea and breathing problems, cancers and depression
What is the standard American diet (SAD)
high meat intake, high fat, sugar, processed foods, and vegetable oil and refined grains. NOT GOOD
where do most of our grain intake come from
French fries
do we eat enough vegetables, dairy and fruit
no
what percent of our food consumption is processed foods
63%
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 is the DRI
the dietary reference intakes. used to give guidelines to reduce the risk of getting diseases.
what are the 4 DRI components
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.
what are the 6 benefits of proteins
energy, bone volume, calcium reabsorption, growth and repair of body tissues, thermal effects, satiety
what do high quality proteins contain. examples?
all 9 essential amino acids. animal based meats, or some plants.
what is the downside of marinades, grilling vs blackening.
it denatures the protein in the food.
what are some foods that are high in EAA (essential amino acids)
eggs, meat, soybeans and quinoa
what is the RDA for protein for adult men and women
.80/kg BW/ day
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)
does the AMDR change with changes in activity
yes
what are the three groups of carbohydrates
monosaccharides, disaccharides and poly
what are some benefits of CHO
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
how many calories per gram of CHO
4
what is the AI of fiber
`4g/1000 kcal, so 8g/day
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 is the glycemic index
ranks CHO on the speed of digestion and absorption
what is glycemic load
a measure of the glycemic response but calculated based on portion size. multiply the GI by the number of grams of CHO per serving.
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 top 3 diets in the world
- DASH
- MIND
- TLC
what is the DASH diet
dietary approaches to stop HTN. you lower the risks of cancer, heart disease, stroke, heart failure, kidney stones, DM,
lower blood pressure in just 14 days is from the ___ diet
DASH
What is the MIND diet
the Mediterranean DASH intervention for neurodegenerative delay. reduce the mental decline and Alzheimers (by 53% with adherence)
on the MIND diet, what can you eat
green leafy vegetables, veggies, buts, berries, beans, whole grains, fish, poultry and olive oil and WINE
what can you not eat on the MIND diet
red meat, butter margarine, cheese ,pastries and sweets, fried or fast foods.
what is the TLC diet
therapeutic lifestyle changes. NOT WEIGHT LOSS, but lower cholesterol levels. promotes unsaturated fats foods. saturated fat intake below 7%
what are some of the TLC program guidelines
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
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).
what are some anti inflammatory foods
fruits veggies, nuts, whole grains, fish and healthy oils.
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
T/F: there is a decline in performance when dehydrated?
true
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.
two hours before the exercise, how much water should you consume
14-22 oz
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%
TF: proper diet is sufficient for normal muscle growth
true
what are some endurance supplements
creatine monohydrate, caffeine, beta-alanine, sodium phosphate, branched chain AA, protein and glutamine
what are some aerobic supplements
creatine monohydrate, beta-alanine, whey, branched chain AA, and glutamine.
