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Exam 2 Flashcards

1
Q

Osteoporosis

A

Low bone mass leading to low bone strength
Structural deterioration
Increased bone fracture risk: hip, vertebrae, wrist

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2
Q

Osteoarthritis

A

Loss of articulate cartilage
Joint pain and dysfunction
Costly

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3
Q

Sarcopenia

A

Low muscle mass

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4
Q

Steps for healthy bones?

Best time for primary prevention of osteoporosis?

A

Putting stress on a bone through PA is good to promote osteoblast activity.

CHILDHOOD/ right before puberty
Emphasize bone overload in adults

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5
Q

Nonmodifiable risk factors for osteoporosis

A 
Age (>50 yrs women, >70 yrs men)
Sex (W)
Genetics
Ethnicity, race (white asian Latino)
History of fractures
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6
Q

Modifiable osteoporosis risk factors

A

Physical inactivity
Tobacco use (blocks absorption of calcium)
Thin or underweight
Low sex hormones
Nutrition (low calcium and vit D intake, excessive caffeine, excessive alcohol)

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7
Q

Optimal bone health for kids

A

Impacts- 3.5x body weight, 100 impacts, 3x/wk for 7+ mo.
Resistance train- >60% 1 rep max, >30 min, 3x/wk for 7+ mo.
Aerobic- mod to vig intensity, 30-40 min/day

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8
Q

Osteoarthritis risk factors

A 
Phys inactivity
Excessive PA/overuse (occupational loads)
Excessive bod weight
Age sex genetics
 history of joint injury
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9
Q

Females at greater risk for osteoarthritis

A

Wider hips cause different angle in knee when bearing load or just standing

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10
Q

Functional health

A

ABILITY to do the PA one wants to do/activities of daily living (ADLs) w/o pain/limitation

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11
Q

Relationship between PA/exercise and risk of hip fractures- inverse or direct?

A

Inverse- when active 36-38% lower risk

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12
Q

NO DIRECT EVIDENCE THAT MODERATE PA INCREASES ARTHRITIS

A

That’s all

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13
Q

OBESITY

A 
Incredibly common (29.6% obese, 35% overweight)
Incredibly difficult to treat/prevent
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14
Q

How do we assess fatness?

A 
BMI (screening tool)
MRI
DXA- dual x ray absorptiometry
Underwater weighing- water displacement
Bod pod- air displacement
Ski fold technique
Bioelectrical impedance
Estimates- error give or take 2/3% at best
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15
Q

LOOK AT HHP PHOTOS FOLDER

A

That’s it

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16
Q

Obesogenic Environment

A

Group of factors that encourage obesity/sedentary lifestyle

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17
Q

Nonmodifiable obesity risk factors

A 
Age
Heredity
Ethnicity/race (black/Latino)
Metabolism
Culture
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18
Q

Modifiable obesity risk factors

A

Physical inactivity
Excess caloric intake
Low SES

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19
Q

Weight stability (%)

A

<3% change in weight

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20
Q

Weight loss (%)

A

At least a 5% loss of body weight

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21
Q

Weight loss maintenance (%)

A

Maintaining within 3-5% of a new weight

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22
Q

Recommended MET hours (multiply MET value by time in hours)

A

8-16 MET hours

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23
Q

MET hrs required for weight maintenance/stability

Resistance training not highly correlated with this

A

13-26

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24
Q

MET hrs required for weight loss

Dose response PA important

A

> 26 hrs/wk

Daily PA- 45 min at 5 MET, 70 min at 3 MET, 22 min at 10 MET

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25
MET hrs required for prevention of weight regain
>30 MET hrs per week | Daily PA- 50 min at 5 MET, 80 min at 3 MET, 25 min at 10 MET
26
Paradigm
Worldview underlying the theories and methodology of a particular scientific subject
27
HAES
Health At Every Size Weight loss not the goal, health promotion is Supports intuitive eating, active living over structured exercise
28
Obesity as a disease PROS
Increased treatment access Increased treatment coverage May change the way obesity is viewed
29
Obesity as a disease CONS
BMI incorrectly classifies overfat Some view obesity as risk factor not disease Not all overweight individuals require "correction" Potential to reduce personal responsibility by relying on clinical treatment
30
HEALTH IS MULTI DIMENSIONAL
Remember
31
Ideal weight?
Perhaps weight our bodies adapt to given plenty of exercise and healthy diet. Very difficult to achieve in our current environment
32
Individual risk factors in PA
Anatomical factors (knees hips arches) History of injury Fitness level, skill Age, sex
33
Activity risk factors PA
High impact, high injury rate | Require protective gear- improper use
34
Environmental risk factors PA
Weather Traffic Surface slippery/uneven
35
ALWAYS CARDIAC RISK DURING EXERCISE, BUT REDUCED WHEN CONSISTENTLY ACTIVE
Yes
36
Prescreening guidelines- inactive individuals who want to work out
No disease/symptoms- start light or mod PA | Disease or symptoms- need medical clearance
37
Prescreening guidelines-individuals who are currently active
No disease or symptoms- mod or vig PA ok Disease- mod PA ok, med clearance for vig PA Symptoms- discontinue exercise and seek medical clearance
38
DOMS- Delayed onset muscle soreness
24-48 hrs after Microscopic muscle tears from novel exercise- eccentric (lengthening) muscle contraction NOT CAUSED BY LACTIC ACID Treatment- Rest, stretch
39
Exercise addiction/dependence
Compulsion or drive to exercise as a means by which to relieve physiological stress Leads to- Injury (stress fractures) Hormonal imbalance Social isolation- not engaging with friends/family Negative consequences affecting emotional/psychological health
40
Exercise dependence criteria
``` Based on substance dependence criteria Three or more of the following: Tolerance Withdrawal Intention effect Lack of ctrl Time Reduction in other activities Continuance ```
41
Body dismorphia
Desire to achieve large muscles
42
Recreational exerciser
Motivation for exercise is enjoyment &/ fitness improvement. No negative outcomes or consequences
43
At risk exerciser
Reliance on the mood altering effects of exercise. Negative outcomes such as repetitive use injuries possible
44
Problematic exerciser
Life is rigidly scheduled around exercise. Motivation is a desire to escape withdrawal symptoms. Social and physical negative outcomes
45
Exercise addiction
Life revolves around exercise. Frequency, volume, and intensity increases to achieve the same degree of satisfaction. Training goes on in spite of injuries and there is little control over being able to stop. Clinical depression may occur
46
Overtraining syndrome
Maladaption to training stressor -> diminished performance Lack of balance between intense training and recovery over time Over reaching- short term (days/wks) Overtraining- long term (wks/mos)
47
Overtraining syndrome physical symptoms
``` Fatigue Freq colds/illness Ongoing muscle/joint pain Sleep disturbances Decreased appetite Headaches Alterations in resting HR Decreased performance ```
48
Overtraining syndrome psychological symptoms
``` Increased perception of effort Mood changes, increased irritability Decreased interest in training Decreased self confidence Depressive symptoms ```
49
How to prevent overtraining
Adequate training progression and periodization | Adequate sleep, nutrition, and recovery after illness
50
Safe PA: warm up
Increase core temp/blood flow | Cardio and dynamic stretching
51
Safe PA: cool down
Reduces blood pooling | Cardio and static stretching
52
Safe PA:adequate progression
Change in freq or intensity or time. Not all at once
53
Predisposing factor
Cognitive factors related to making the decision to engage in a particular behavior- self efficacy, motivation, enjoyment, beliefs, knowledge, existing skills
54
Enabling factor
Factors that allow one to engage in a particular behavior | Access, environments, and new skill development
55
Reinforcing factor
Factors that reinforce a particular behavior | Other people, positive or negative consequences
56
Basal activity steps
2500
57
Limited activity steps
~5000
58
Moderate intensity PA steps/min
100 steps/min | 30 min x 100 steps/min= 3000 steps "extra"
59
Step recommendation
7500-11000 steps/day
60
Sedentary lifestyle steps
<5K
61
Low active steps
5K-7499
62
Somewhat active lifestyle steps
7500-9999
63
Active lifestyle steps
10000-12499
64
Highly active lifestyle steps
>12500
65
Process (behaviors) goals
Short term- something you do Dependent on willingness/effort Need to be achievable and challenging
66
Outcome goals
Physical change or achievement Long term Dependent on factors other than willingness/effort
67
Theory
Concepts and definitions that present a systematic view of events or situations by specifying relationships among variables in order to explain and predict events or situations ANSWER- Why? What? How?
68
Constructs
Variables from theory
69
Models
Draw from different theories to help understand a specific problem in a particular setting or context
70
Social ecological model factors
Individual, social, environmental, policy
71
Individual level social ecological model factors that influence pa
You. Knowledge attitudes beliefs behaviors motivation skills Self efficacy-readiness to change- most likely factor to lead us in adjusting of behavior ``` Abilities Age Illness/injury Education Sex ```
72
Social environments social ecological model factors
Who? Friends, classmates family co workers neighbors ``` Influences? Social support Modeling Group and community norms Cultural expectations Providing access to social networks ```
73
Physical environments social ecological model factors
Natural and created environments influence amount and type of pa Parks, rec centers encourage pa House, school, work discourages pa Geography, weather Resources- availability and access, aesthetics, safety Community design Public transport
74
Public policy social ecological model factors
Legislation, regulatory or policy actions Local state or fed govts Informal policies in schools or worksites
75
Determinant or mediator
A causal factor | Changes in this factor cause changes in pa behavior

HHP (1 decks)

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