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EXS117 > EXS117 > Flashcards

EXS117 Flashcards

1
Q

what is health

A

A state of complete physical, mental and social well being and not merely the absence of disease of infirmity

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2
Q

Define Research

A

General goal of the research process is to place and carry out a strategy for gathering, analyzing and interpreting data to answer a research question

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3
Q

Basic Research

A

performed to obtain empirical data that can be used to develop, refine or test a theory

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4
Q

Applied research

A

geared towards solving immediate practical problems with functional applications and testing theories for directing clinical practice

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5
Q

Quantitative

A

measuring of outcomes using numerical data under standardized conditions

Advantages:

  • summarizes data
  • run statistical analysis
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6
Q

Qualitative

A

concerned with a deep understanding of a phenomenon through narrative description obtained under less structured conditions

Advantages:

  • used to describe/ generate theory
  • based on open ended questions
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7
Q

Mixed Methods

A
  • Combination of Quantitative and Qualitative

- used for big picture

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8
Q

Independant Variable

A

manipulated or controlled by a researcher during an experiment

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9
Q

Dependant Variable

A

measured/ tested in a specific experiment

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10
Q

Nominal Data

A

categorical assignment of the person/object according to a specific criteria

  • no rank/ order
  • ex gender, colour
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11
Q

Ordinal Data

A

categorical assignment with inherent rank, ordered on an operationally defined characteristic or property
-ex pain scale

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12
Q

Interval Data

A

data that possesses rank-order and demonstrates known and equal distances or interval between units of measurement, no true zero
-ex calendar year, degrees

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13
Q

Ratio Data

A

data that possesses rank-order , equal distances between the units of measurement and is measured from a true zero
- ex distance, height, weight

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14
Q

Research Process

A
  1. identify research question
  2. design the study (procedures)
  3. methods (implementation plan)
  4. data analysis
  5. communication
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15
Q

What is Epidemiology

A

The study of the distribution and determinants of diseases within populations

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16
Q

Distribution

A

How disease distributes within the population.

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17
Q

Determinants

A

Something that:

  1. causes a disease
  2. influences the distribution of a disease within a population (exposure)
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18
Q

Fundamental Assumptions of EPI

A

Diseases do not distribute randomly in populations, but rather distribute in relation to their determinants
-ex smoking and lung cancer

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19
Q

Primary Prevention

A

Prevention of a disease/ outcome by eliminating an exposure

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20
Q

Secondary Prevention

A

measured to prevention onset of a disease/ outcome after exposure has already occurred

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21
Q

Tertiary Prevention

A

Interventions intended to diminish the impact of disease through measures such as treatment or rehab.

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22
Q

Cross- Sectional Study

A

Studies in which all data are collected at a single point in time
Strengths
-valuable snapshot of a disease
-cost effective
Weaknesses
-can only determine correlation
-not efficient when studying rare disease

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23
Q

Case Control Study

A

Compares a group of individuals with disease of interest to a group of individuals without the disease of interest
Strengths
-can study many exposures at once
Weaknesses
-hand picking participants based on disease

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24
Q

Objective

A

is an adjective, meaning not based on or influenced personal feelings or emotions, but hard, factual evidence

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25
Q

Subjective

A

refers to personal perspectives, feelings, or opinions entering the decision making process

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26
Q

Cohort Study

A 
Studies that select a group of individuals with a common exposure and follow them over time to observe whether or not they develop a disease in question
Strengths
-infer causality
Weaknesses
-expensive
-may lead to drop outs cuz long process
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27
Q

Ecological Study

A

assess correlation between exposure and disease at a population level
Strenghts
-Inexpensive
Weaknesses
-can only assess correlation, not causation

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28
Q

Ecological Fallacy

A

Making inferences about an individual based on population level data

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29
Q

Randomized Control Study

A

Participants are randomly assigned to an intervention group or control group and the groups are assessed for an outcome variable of interest
Strengths
- randomness can reduce biasses
Weaknesses
-controlled in a lab so results don’t reflect real world conditions

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30
Q

What is Physical Activity?

A

Voluntary movement carried out by skeletal muscle that requires more energy than the amount of never needed at crest and is focused on building health

-ex yard work, walking to school

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31
Q

What is exercise?

A

Planned, structured and repetitive movement pattern intended to improve fitness

-ex high intensity training, resistance training

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32
Q

What is fitness?

A

The ability to carry out tasks with the visor and alertness, without undue fatigue and with ample energy to enjoy leisure time pursuits and meet unforeseen emergencies

-ex muscular strength, flexibility

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33
Q

Cardiorespiratory Endurance

A

The ability to carry out prolonged, large muscle, dynamic movements at a moderate to high level of intensity. When heart is pumping blood and lungs are pumping oxygen.

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34
Q

Muscular Strength

A

The ability if the muscles to exert force over a single or maximal effort

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35
Q

Muscular Endurance

A

The ability of the muscles to exert force over a single or maximal effort

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36
Q

Flexibility

A

The ability to move your joints through a full range of motion

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37
Q

Healthy Body Composition

A

`The relative amount of fat mass to fat free mass

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38
Q

The overload principle

A

Adding more stress to the system in order to stimulate improvements

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39
Q

The FITT principle

A

Frequency: how many sessions?
Intensity: How heavy is the weight? Fast pace?
Time: How long does it last?
Type: That are the PA components?

Frequency+ Time = performance

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40
Q

Progression Principle

A

Implied that for someone to improve fitness levels, they must continue to increase physical demands to reach optimum level of overload.

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41
Q

Principle of reversibility

A

Activity must continue at the same level to maintain the same level of adaption

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42
Q

Detraining

A

As activity declines, called detraining, adaptions with recede

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43
Q

The Early Years (0-4)

A
  • 180 Minutes a day
  • tummy time, crawling, playing outside etc
  • building healthy hearts, developing self confidence
44
Q

Children (5-11)

A
  • 60 Minutes of moderate- high intensity 3 days a week
  • bike riding, playground, activity that cause sweat and high breathing
  • do better in school, grow stronger, improve health and fitness
45
Q

Youth (12-17)

A
  • 60 minutes of moderate to high intensity 3 days a week
  • bike riding, skating, sweating and high breathing
  • have fun w friends, happier etc
46
Q

Adults (18-64)

A
  • 150 minutes of moderate to high intensity in interval of 10 minutes or more 2 days a week
  • jogging, skiing, sweating and breathing harder
  • to prevent: high blood pressure, disease, mental health
47
Q

Seniors (65+)

A
  • 150 minutes of moderate to high intensity in interval of 10 minutes or more 2 days a week
  • swimming, walking
  • maintain mobility, bone health,
48
Q

Transtheoretical Model (TTM)

A

To understand when people change behaviours; in particular, addictive behaviours such as smoking, drug use and alcohol abuse

49
Q

Stages of TTM

A
  1. Pre-contemplation
  2. contemplation
  3. preparation
  4. action
  5. relapse
  6. maintenance
50
Q

Pre-contemplation

A

6 months before people start thinking about behavioral change
(ex. uninformed that PA increase quality of life)

51
Q

Contemplation

A

people recognize there is a problem and have started thinking about change
(ex. pros and cons of PA)

52
Q

Preparation

A

Decision has been made to change

ex buying running shoes or signing up for the gym

53
Q

Action

A

6 months of implementing the plan or putting them into action
(ex following exercise program)

54
Q

Maintenance

A

continues for 6 months after action period and continue to stay active

55
Q

Relapse

A

when people go back to old behaviours

56
Q

Consciousness raising

A

the process whereby people obtain information about themselves and the problem behavior

57
Q

Dramatic Relief

A

expressing feelings about or reacting emotionally to the behaviour change in question

58
Q

Environmental re-evaluation

A

looking at the behavior being changed in light of its impact or effect on the physical and social environments (parents exercising with their kids)

59
Q

Social Liberation

A

the process whereby options or alternatives are sought that support new behavior (looking for a house near a park to engage in PA)

60
Q

self re-evaluation

A

process in which people look at themselves with and without the problem behaviour and assess the differences in their self esteem (feeling better after the gym)

61
Q

Stimulus control

A

when people remove the cues or triggers for the problem behavior from their environment

62
Q

counter conditioning

A

substituting a healthier behaviour for the unhealthy one

63
Q

Helping relationships

A

relationships with people who act as a support system for changing the unwanted, unhealthy behaviour

64
Q

Reinforcement management

A

rewarded or punishing yourself for complete a task

65
Q

self-liberation

A

entails people choosing to change their behavior and committing to making the change. (running to work rather than driving to work

66
Q

Immediate/ Explosive Energy Sources

A
  • first responder

- provides ATP for the first 10-20 seconds

67
Q

Non-Oxidative (Anaerobic) Energy System

A

uses glucose to produce ATP without the help of oxygen

68
Q

Oxidative (Aerobic) energy system

A
  • oxygen+cellular fuel = ATP

- slowest to arrive but lasts the longest

69
Q

3 ways to measure intensity

A
  1. HR
  2. Rating of Perceived Exertion
  3. Talk Test
70
Q

Calculating Max HR

A

207-0.7(age)

71
Q

Isometric contraction

A

a static contraction where the length of the muscle or the joint angle does not change

72
Q

Isotonic contraction

A

a moving/ dynamic contraction where the muscle length changes and there is movement at the joint

73
Q

Concentric contraction

A

contraction causes the muscle to shorten

74
Q

Eccentric contraction

A

when the muscle lenghtens

75
Q

Slow-twitch Oxidative Fibers

A
  • red muscles
  • slow contraction
  • fatigue resistant
  • oxidative energy production
76
Q

Fast-Twitch Oxidative

A
  • red muscles
  • moderate contraction
  • fatigue resistant
  • glucose store energy production but becomes oxidative
77
Q

Fast-Twitch Glycolytic

A
  • white muscle
  • fast contraction
  • easily fatigue
  • glucose store energy production
78
Q

Benefits of warm-up

A

-prepares the body physically and mentally

79
Q

benefits of cool-down

A
  • gradually reduces HR, breathing Tate and body temperature

- reduces risk of blood pooling

80
Q

Why is flexibility important

A
  • reduces joint stiffness

- inflexibility are more prone to injury

81
Q

Goal of Static Stretching

A

to decrease a muscles resistance to stretch in order to increase range of motion

82
Q

Active Stretching

A
  • unassisted

- done individually without external stimuli

83
Q

Passive Stretching

A
  • assisted stretching

- a partner or trainer is used as the outside stimulus in the stretching exercise

84
Q

Proprioceptive Neuromuscular facilitation stretching (PNF)

A
  • passive stretching with a partner
    1. stretches 1 muscle
    2. release
    3. isometric contraction
    4. passively stretch muscle again
85
Q

Foam Rolling and (Self-myofascial Release)

A
  • Goal: to increase range of motion

- a collective term for manual therapy techniques based on the effects of applying mechanical force to self body tissue

86
Q

calorie

A

the amount of heat needed to raise the temperature of 1g of pure water bu 1 degree celsius

87
Q

Calorie=kilocalories=1000 calories

A

the amount of heat required to raise the temperature of 1kg of pure water to 1 degree celsius

88
Q

Energy storage

A

energy intake-energy output

89
Q

Metabolic Rate

A

measures the energy that needs to be consumed in order to sustain essential bodily functions, such as heartbeat, breathing, nervous system activity, active transport and secretion

90
Q

Basal Metabolic Rate

A

measures metabolic rate under rigorous, controlled, laboratory conditions 12-14 hours after ones last meal.. Must be at rest but not asleep

91
Q

resting metabolic rate

A

measures ones metabolic rate at rest under less rigorous conditions

92
Q

Calculating RMR

A

Males
66.5+(5height)+(13.7weight)-(6.8*age)

Females
665+(1.9Height)+(9.5weight)-(4.7*age)

93
Q

Caloric need for RMR

A

RMR* 1.4 (no PA)
RMR1.6 (moderate PA)
RMR1.8 (high)

94
Q

Proteins

A
  • major component of living cells
  • body builders
  • composed on different 20 amino acids
95
Q

Carbohydrates

A
  • most accessible energy source for the body

- broken down in form of glucose

96
Q

fats

A
  • the more dense macronutrinets

- complex (F&V) and simple (sugars)

97
Q

Respiratory Exchange Ratio

A

the ratio between the amount of carbon dioxide produced and the amount of oxygen consumed

98
Q

The Canadian Physical Activity, Fitness and Lifestyle Appraisal (CPAFLA)

A
  • used for healthy individuals
  • simple, safe and standardized
  • assesses for components of fitness
99
Q

3 common parameters tracked by wearable technology

A
  1. step count
  2. heart rate
  3. caloric expenditure
100
Q

Examples of wearable technology

A
  • Fitbit
  • Apple Watch
  • polar loop
101
Q

Heart Rate Variability

A

measures the variation of the time interval between heart beats

102
Q

Female athlete Triad

A
  • menstrual disturbance
  • low bone mineral density
  • low energy availability
103
Q

PA short-term effects on the brain

A

information processing speed, attention, memory

104
Q

Cardiovascular Diseases (CVDs)

A

major causes of death and disability worldwide, especially in North America

105
Q

causes of CVDs

A
  • Atherosclerosis (process by which large coronary and small cerebral arteries become
  • stiff and inflamed
  • blocked
106
Q

Prediabetes

A

where fasting blood glucose and insulin are elevated, but still manageable

107
Q

Type 2 diabetes

A

only after a certain level of blood glucose is reached, either fasting or after a large dose of glucose

EXS117 (1 decks)

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