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HHP > Exam 2 > Flashcards

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
Q

MET hrs required for prevention of weight regain

A

> 30 MET hrs per week

Daily PA- 50 min at 5 MET, 80 min at 3 MET, 25 min at 10 MET

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26
Q

Paradigm

A

Worldview underlying the theories and methodology of a particular scientific subject

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27
Q

HAES

A

Health At Every Size
Weight loss not the goal, health promotion is
Supports intuitive eating, active living over structured exercise

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28
Q

Obesity as a disease PROS

A

Increased treatment access
Increased treatment coverage
May change the way obesity is viewed

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29
Q

Obesity as a disease CONS

A

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

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30
Q

HEALTH IS MULTI DIMENSIONAL

A

Remember

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31
Q

Ideal weight?

A

Perhaps weight our bodies adapt to given plenty of exercise and healthy diet. Very difficult to achieve in our current environment

32
Q

Individual risk factors in PA

A

Anatomical factors (knees hips arches)
History of injury
Fitness level, skill
Age, sex

33
Q

Activity risk factors PA

A

High impact, high injury rate

Require protective gear- improper use

34
Q

Environmental risk factors PA

A

Weather
Traffic
Surface slippery/uneven

35
Q

ALWAYS CARDIAC RISK DURING EXERCISE, BUT REDUCED WHEN CONSISTENTLY ACTIVE

A

Yes

36
Q

Prescreening guidelines- inactive individuals who want to work out

A

No disease/symptoms- start light or mod PA

Disease or symptoms- need medical clearance

37
Q

Prescreening guidelines-individuals who are currently active

A

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
Q

DOMS- Delayed onset muscle soreness

A

24-48 hrs after
Microscopic muscle tears from novel exercise- eccentric (lengthening) muscle contraction
NOT CAUSED BY LACTIC ACID
Treatment- Rest, stretch

39
Q

Exercise addiction/dependence

A

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
Q

Exercise dependence criteria

A 
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
Q

Body dismorphia

A

Desire to achieve large muscles

42
Q

Recreational exerciser

A

Motivation for exercise is enjoyment &/ fitness improvement. No negative outcomes or consequences

43
Q

At risk exerciser

A

Reliance on the mood altering effects of exercise. Negative outcomes such as repetitive use injuries possible

44
Q

Problematic exerciser

A

Life is rigidly scheduled around exercise. Motivation is a desire to escape withdrawal symptoms. Social and physical negative outcomes

45
Q

Exercise addiction

A

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
Q

Overtraining syndrome

A

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
Q

Overtraining syndrome physical symptoms

A 
Fatigue
Freq colds/illness
Ongoing muscle/joint pain
Sleep disturbances
Decreased appetite
Headaches
Alterations in resting HR
Decreased performance
48
Q

Overtraining syndrome psychological symptoms

A 
Increased perception of effort
Mood changes, increased irritability
Decreased interest in training
Decreased self confidence
Depressive symptoms
49
Q

How to prevent overtraining

A

Adequate training progression and periodization

Adequate sleep, nutrition, and recovery after illness

50
Q

Safe PA: warm up

A

Increase core temp/blood flow

Cardio and dynamic stretching

51
Q

Safe PA: cool down

A

Reduces blood pooling

Cardio and static stretching

52
Q

Safe PA:adequate progression

A

Change in freq or intensity or time. Not all at once

53
Q

Predisposing factor

A

Cognitive factors related to making the decision to engage in a particular behavior- self efficacy, motivation, enjoyment, beliefs, knowledge, existing skills

54
Q

Enabling factor

A

Factors that allow one to engage in a particular behavior

Access, environments, and new skill development

55
Q

Reinforcing factor

A

Factors that reinforce a particular behavior

Other people, positive or negative consequences

56
Q

Basal activity steps

A

2500

57
Q

Limited activity steps

A

~5000

58
Q

Moderate intensity PA steps/min

A

100 steps/min

30 min x 100 steps/min= 3000 steps “extra”

59
Q

Step recommendation

A

7500-11000 steps/day

60
Q

Sedentary lifestyle steps

A

<5K

61
Q

Low active steps

A

5K-7499

62
Q

Somewhat active lifestyle steps

A

7500-9999

63
Q

Active lifestyle steps

A

10000-12499

64
Q

Highly active lifestyle steps

A

> 12500

65
Q

Process (behaviors) goals

A

Short term- something you do
Dependent on willingness/effort
Need to be achievable and challenging

66
Q

Outcome goals

A

Physical change or achievement
Long term
Dependent on factors other than willingness/effort

67
Q

Theory

A

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
Q

Constructs

A

Variables from theory

69
Q

Models

A

Draw from different theories to help understand a specific problem in a particular setting or context

70
Q

Social ecological model factors

A

Individual, social, environmental, policy

71
Q

Individual level social ecological model factors that influence pa

A

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
Q

Social environments social ecological model factors

A

Who? Friends, classmates family co workers neighbors

Influences?
Social support
Modeling
Group and community norms
Cultural expectations
Providing access to social networks
73
Q

Physical environments social ecological model factors

A

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
Q

Public policy social ecological model factors

A

Legislation, regulatory or policy actions
Local state or fed govts
Informal policies in schools or worksites

75
Q

Determinant or mediator

A

A causal factor

Changes in this factor cause changes in pa behavior

HHP (1 decks)

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