Final Exam Flashcards
Using the popcorn graph, explain how overtraining impacts performance.
The popcorn graph showcases the unintended consequences of training. Essentially, everyone needs some level of physical activity in their life, but overtraining can occur, which negates improvements.
Overtraining can also lead to overuse injuries which occur from repetitive movement
How can injury be defined?
Any damage to your body that is either visible or invisible and impacts function. It is often something being torn, broken or pulled.
What is an Automated External Defibrillator?
Diagnoses life-threatening cardiac arrhythmias automatically and treats them through defibrillation or electric therapy.
Name 3 ways in which an active workstation can be implemented.
- Standing desk
- Treadmill desk
- Cycling desk
Name 3 risks of injury
- Equipment maintenance
- Sport (intentional and unintentional)
- City Cycling
What is the difference between obesity and overweight?
Both are the excess of adipose tissue outside of the healthy range. Overweight is little over while obese a lot over.
What is BMI?
A ratio of weight to height that estimates cardiometabolic health risk
What are the components of Body composition?
- Fat Mass
- Fat-Free mass (Lean tissue + bone)
What are the two types of fat distribution?
- Android
- Gynoid
What are 3 ways to assess body compositions impact on health
- BMI
- Waist-to-hip ratio
- Waist circumference
What are the 6 categories of BMI?
- Underweight: <18.5
- Normal: 18.5 - 24.9
- Overweight: 25 - 29.9
- Obese (Class I): 30 - 34.9
- Obese (Class II): 35 - 39.9
- Obese (Class III): >40
What are the components of your total daily energy expenditure
- Basal Metabolic rate: calories burned by basic bodily functions
- Non-Exercise Activity Thermogenesis: calories burned by activities outside of eating, sleeping or exercise
- Exercise Activity Thermogenesis: calories burned by exercise
- Thermic Effect of Food: calories burned by digestion of food
What are the ways and recommendations for weight loss?
Best way to lose weight is thru the combination of diet and exercise. It is recommended to lose 1-2 pounds per week which can be accomplished through a 500 calories deficit.
What are the 4 components of Resting Energy Expenditure Equation
- Weight
- Height
- Sex
- Age
Why do population specific equations exist?
conventional equations don’t account for changes in physiology. If a person follows an incorrect recommendation, it will lead to ineffective results (consume more or less than is necessary)
Why isn’t body composition included in the Resting Energy Expenditure Equation?
Calculating weight is inexpensive and more accessible
When is the best time to exercise when trying to lose weight?
A high intensity workout right before a meal leads to less calories and fat consumed
What are the stages of a behaviour change?
- Pre-contemplation: Unaware of problem
- Contemplation: aware and want to change
- Preparation: intend to take action
- Action: practice desired behaviour
- Maintenance: sustain behaviour change
** Need to account for relapse in which entire cycle restarts.
Why is Early prevention the best treatment?
Stops the problem from happening and creates a positive associations leading to better diets and more physical activity in the population
What are the two hormones encountered during eating
- Ghrelin: hunger hormone
- leptin: Satiety hormone
What are some pharmaceutical methods used for weight loss?
- Sibutramine: early satiety
- Orlistat: inhibits fat absorption
- Phentermine: induces anorexia
- Caffeine: increased metabolic rate
What are the 4 types of Bariatric Procedures
- Intragastric Balloon
- Adjustable Gastric band
- Sleeve Gastrectomy
- Roux-en-Y Gastric Bypass
What are the main drawbacks of the Roux-en-Y Gastric Bypass
- Risk of malnutrition
- Gastroesophageal reflux disease
- Dumping syndrome
- Hernias and Gallstones
What are the 3 timelines after Bariatric surgery
- Short term: <3 years
- Medium term: >3 years but <5 years
- Long-term: >5 years
T/F: After bariatric surgery, people get more exercise, better sleep and adhere to guidelines
False
Name 3 vintage tools used for physical activity
- vibrating exercise belt
- Personal sauna
- Twist ‘N Tone
Name 6 Modern tools used for physical activity
- Free Flexor
- Body Blade
- Six Seconds Abs
- Sketchers Shape Up
- Shake Weight
- Butterfly Abs
Name 6 virtual tool used for physical activity
- Nintendo Wii/Switch Sports
- Peloton
- Pokemon Go
- Ring Fit Adventure
- Kinect and You Shape
- Zwift
What’s the difference between a community-wide and a mass media campaign?
Community-wide increases knowledge and awareness in a specific community, whereas Mass media targets large groups of people in which anyone can be the target.
Who are the two stars of Body Break
Hal Johnson and Joanne McLeod
What is ParticipACTION?
National non-profit that promotes healthy living and physical fitness
What is the “make Room For Play” campaign?
created by ParticipACTION to advocate for the need for more improved play areas in community
Name 5 different campaigns created by ParticipACTION?
- “Body Break/Keep Fit and Have fun”
- “Sneak It In”
- “Make Room For Play”
- “Think Again”
- “It’s Time For Action”
What are the 3 things you need to consider when creating a campaign
- it needs substantial planning
- lots of coordination between partners
- costly to carry out
What is the difference in between the built and physical environment?
The built environment is constructed or modified by human activity. This includes things such as parks, streets and sidewalks. On the other hand, the physical environment is left untouched by humans and can either support or be a barrier to physical activity. This is also commonly referred to as the natural environment.
What are the 4 factors in an environment that can impact health?
- Quality of water and air
- types of housing
- roads
- safety issues
What is urbanism?
approach focused around the layout and elements of a neighbourhood with the goal of creating a sustainable environment
What are the 6 characteristics of urbanism?
- Aesthetically pleasing and high-quality architecture
- prevalent public spaces
- Mixed housing (variety)
- connectivity
- walkability
- diverse and mixed-use environment
What are the three ways you can measure built and physical environment?
- Self-report
- Audit
- Geographic Information Systems
What is a Geographic Information System?
way in which you can analyze social and geographical data by assessing multiple inputs from secondary data sources
What are the delivery methods for behavioural approaches?
- Face-to-face interviews
- Group counseling
What are the 4 keys for motivational interviewing
- Open-ended question
- affirmative
- reflections
- summarize
What are the goals of behavioural approach delivery methods
- educate and counsel participants
- create long-term behavioural changes
- determine how to promote physical activity self-efficacy
What are the 3 elements of the most successful approach
- In-Person
- Face-to-Face
- One-on-One
What are the physical activity guidelines for 5-17 years old?
- 60 minutes of moderate to vigorous physical activity a day
- less than 2 hours of sedentary time
- 9-11 hours of uninterrupted sleep for 5-13 and 8-10 for 14-17
What are the outcomes of the inactivity issue in youth?
- “adult” chronic diseases
- first generation of kids estimated to live shorter than parents
What is the rationale for school-based physical activity programs?
Time: a lot of kids spend majority of day at school
Variety: not just PE Class
Prevention is best treatment
What are the challenges with school-based approaches?
- Priority changes
- access to the school
- parental concerns
- public health lockdowns
- online physical education
What are the 5 components of a high quality school-based program?
- includes everyone
- focus on mix of motor skills and developmental skills
- adequate facilities
- properly trained educators
- focus on learning of skill instead of performance
How do adjust a school-based program based on age?
Younger kids should have a focus and emphasis on learning motor skills and then older kids shift towards health, fitness and behavioural outcomes.
What are the 6 components of the CDC evaluation plan
- Engage stakeholders
- describe and plan the program
- define the evaluation
- Gather data
- develop conclusions from the evaluation
- Communicate findings to ensure use
What are the 4 ways to assess a programs effectiveness
- Formative: needs and design features
- Process: implementation and delivery
- Outcome: cause and effect
- Cost-effectiveness
What are the two designs for evaluation
- Experimental: gold standard and isn’t ethical
- Observational: delayed implementation design
What are the three C’s for partnership development
- Cooperation
- Coordination
- Collaboration
What are the 4 disciplines you need to work with to accomplish advocacy goals
- Government
- Social Media
- Media and News Outlets
- Professional Organizations
