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Pt Training > Health and Fitness > Flashcards

Health and Fitness Flashcards

1
Q

What are the concepts of fitness

A 
Environmental Health
Social Health
Physical Health
Mental Health 
Emotional Health 
Intellectual Health
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2
Q

Physical inactivity has been identified as the ______ leading risk factor for global mortality

A

4th

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3
Q

About ______ of adults do not meet the guidelines for aerobic and strength activities

A

80%

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4
Q

______ of adolescents do not perform enough aerobic activity

A

> 80%

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5
Q

Physical Activity

A

Can be any purposeful and repeated bodily movement produced by voluntary skeletal muscle actions that increase metabolism

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6
Q

Exercise

A

Planned, structured, and repetitive bodily movements performed to improve or maintain one or more components of physical fitness

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7
Q

Principle of overload

A

stress must be applied beyond that which the body is accustomed to promote adaptations

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8
Q

Principle of progression

A

once the body has adapted to a level of stress, additional stress is needed to promote further adaptations; progressive-overload is practically combined in structured exercise programs for ongoing adaptation

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9
Q

Principle of specificity

A

a desired adaption occurs in response to specific stress placed upon the body; exercises and activities chosen must be matched to reflect the fitness goals

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10
Q

Elastic response

A

presents as an acute response to an unaccustomed level of stress, but the system reverts back to the starting condition once the stimulus of stress is removed

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11
Q

Plastic response

A

occurs with repeated stress which causes system improvements due to adequate recurring exposure; chronic adaptations and changes occur

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12
Q

For baseline health benefits _______ of moderate-intensity activity per week
Or _______ of vigorous activity per week

A

150 min, 75mins

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13
Q

For greater health/fitness benefits the duration of physical activity for all three choices is simply doubled _________ for moderate exercise or ______ min vigorous exercise)
The strengthening requirements remain the same
Should exert _______ kcals per week

A

300 min, 150mins, 200kcals,

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14
Q

Moderate-intensity physical activity performed at _______ times the intensity of rest

A

3.0-5.9

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15
Q

Vigorous-intensity physical activity

performed at __________ times the intensity of rest

A

6.0 or more

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16
Q

Health related component of fitness (HRCF)

A

factors that impact general health and risk for disease/injury

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17
Q

Performance related component of fitness (PRCF)

A

factors that impact performance outcomes and independence among older adults (e.g. the risk for falling and fractures)

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18
Q

List 3 examples of performance related component of fitness

A

Power, speed, coordination, balance, and agility

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19
Q

List 3 example of health related component of fitness

A

Flexibility, body composition, muscle endurance, muscle strength, cardiorespiratory fitness

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20
Q

VO2max declines at a rate of ~______ per year upon reaching adulthood (greater after 45 years old)

A

1%

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21
Q

What is the most important health related component of fitness?

A

Cardiorespiratory fitness

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22
Q

Muscle strength

A

measure of maximal contractile force production; allows for maximal force during a single effort

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23
Q

Muscle endurance

A

measure of contractile force decline over time; allows for prolonged force for an extended period

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24
Q

Stability

A

synergistic ability of muscles, nerves, proprioceptors, and connective tissues to maintain body segment positioning and offset disruptive forces

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25
Q

Strength balance

A

functional strength ratio of opposing muscle groups across a joint: also referred to as agonist/antagonist muscle or muscle balance ratio

Example - 3:2 strength ratio for the quadriceps and hamstrings at the knee

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26
Q

Flexibility

A

indicated by the ability of a muscle to move through a range of motion (ROM) at a single joint in a single plane; independently measured at specific joints

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27
Q

Mobility

A

The ability to move cooperative body segments through a full, unrestricted ROM without undesirable changes in biomechanics; multiple joints are used rather than one

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28
Q

Body composition

A

indicated by the ratio of fat mass to fat-free mass (FFM) within the body, often expressed as a percentage of body fat

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29
Q

Adipose

A

(especially of body tissue) used for the storage of fat.

30
Q

Obesity

A

unhealthy quantity of fat mass relative to lean mass or weight; may be defined as an excess %BF based on sex or by body mass index (BM

31
Q

CDC suggests nearly _____ of U.S. adults qualify as obese based on BMI; _______ of the population is involved when the overweight category is included

A

35% , >70%

32
Q

Power

A

rate at which work is performed - (force x velocity) = (force x distance/time) = (work/time); training focuses on acceleration rather than the total resistance moved

33
Q

Sacropenia

A

indicated by a loss of total skeletal muscle mass, particularly a reduction in fast-twitch muscle fibers which diminishes function

34
Q

Speed

A

expressed as the time to perform a movement in a single direction; the rate of positional change over a distance in a measured period of tim

35
Q

Balance

A

the ability to manage forces which act to disrupt stability; high balance translates to more efficient movement, posture and bodily control (especially at high speeds)

36
Q

Proprioceptors

A

special organelles located in connective tissue that provide sensory input to the CNS from receptors that relay body and positional movement; allow for physical awareness of the body’s position in space

37
Q

Coordination

A

the ability to control and use multiple body parts and/or senses in a synergistic and efficient fashion to perform complex/high-speed motor tasks; synonymous with neural efficiency

38
Q

Agility

A

the ability to perform rapid, whole-body movements with change(s) of velocity/direction in response to analysis of the environment

39
Q

Open skills

A

motor skills that require reaction to changes in an unpredictable environment, such as juking an opponent in soccer

40
Q

Closed skills

A

motor skills performed in a stable or predictable environment, such as making a free-throw shot in basketball

41
Q

Hyperinsulenia

A

excess levels of circulating insulin; indicates progressive insulin resistance as a precursor to diabetes; increases fat storage

42
Q

• Stage 1 Obesity = male _________ body fat; females ____________ body fat; >38% old age

A

Stage 1 obesity ≥25% , ≥ 32%

43
Q

• Stage 2 Obesity = males _______ body fat; females ________ body fat

A

≥30%, ≥40%

44
Q

• Stage 3 Obesity = males _______ body fat; females _________ body fat

A

≥35%, ≥45%

45
Q

Body fat = males ________ for fit-healthy; _________ females for fit-healthy

A

<20% , <26%

46
Q

• High risk = males __________ waist circumference; females _________ (signifies significant visceral adiposity)

A

≥40 inch, ≥35 inch

47
Q

• High risk = BMI obesity_________

__________ morbid obesity males or females (must consider body fat)

A

> 30, >35

48
Q

Visceral fat

A

fat that surrounds the internal organs in the abdominal region

49
Q

How can aerobic/anaerobic activity impact obesity

A

Improved insulin sensitivity

Heightened caloric expenditure for body fat losses

Potential mediation of systemic inflammation and hormone dysfunction

50
Q

Type 1 diabetes mellitus (T1DM) –

A

autoimmune disease characterized by pancreatic atrophy and dysfunction due to compromised beta cells which results in an inability to produce insulin; is hereditary and usually presents early in life

51
Q

Type 2 diabetes mellitus (T2DM) –

A

characterized by progressive insulin insensitivity due to hyperinsulinemia, a reduction of insulin production, or both; primarily caused by poor dietary behaviors combined with obesity and a sedentary lifestyle

52
Q

Type 2 diabetes represent ___________ % of all cases.

A

90-95%

53
Q

Gestational diabetes mellitus:

A

glucose intolerance during pregnancy caused by metabolic disruption due to weight gain and hormonal changes that counteract the function of insulin

54
Q

Retinopathy

A

small blood vessel disease of the eyes that can result in impaired vision or even blindness; jumping and compressive exercises (e.g., leg press) as well as those that jar the head or lower it below the waist should be avoided

55
Q

Nephropathy

A

small blood vessel disease of the kidneys; heavy weightlifting or holding one’s breath during exercise should be avoided and proper hydration is crucial

56
Q

Neuropathy

A

impacts peripheral nerve tissue (often in the hands and feet) which results in weakness, numbness and/or pain; exercises that cause repetitive impact to the hands or feet should be avoided and proper footwear must be worn

57
Q

Cerebrovascular disease

A

refers to diseases that impact blood vessels of the brain such as, strokes and aneurysms; is the leading cause of death among diabetics

58
Q

Cancer is the _______ leading cause of the death in the US, but _________ of cases are estimated to be related to lifestyle and environmental factors

A

second, 90-95%

59
Q

Cancer

A

abnormal growth of cells that multiply immeasurably, periodically spreading to other tissues (metastasize); refers to >100 distinct diseases that can involve any tissue of the body

60
Q

Osteoporosis

A

progressive disease resulting in a reduction in bone mineral density and deterioration of skeletal tissue due to inadequate nutrients and structural loading

61
Q

Bone mass reduction occurs most soundly after age ________, further reduction occurs after age _________

A

30, 50

62
Q

Why is osteoporosis more common among women

A

Tend to maintain lower peak bone mass

Experience additional losses following menopause due to a reduction of estrogen

Have an increased risk for inadequate consumption of calcium and vitamin D

63
Q

Oesteoaristis

A

degeneration of joint cartilage and the underlying bone; associated with previous injuries, joint overuse, obesity, and sedentary behaviors (end result of many disorders)

64
Q

Osteophytes

A

bone spurs that cause pain in surrounding nerves and muscle

65
Q

Serotonin

A

hormone-based neurotransmitter which helps regulate blood pressure, pain perception, the sleep-wake cycle and mood

66
Q

Endorphins

A

group of hormones released in relatively high quantities following exercise which active opiate receptors and promote analgesic and pleasurable sensations

67
Q

Rheumatoid arthritis

A

chronic, progressive autoimmune disease that causes severe joint inflammation, painful deformities and significant immobility over time

68
Q

Post-traumatic arthritis (PTA):

A

results in edema, joint swelling and pain due to an acute physical injury or overuse; increases the risk for joint inflammatory disorder and premature degradation

PTA accounts for about 12% of osteoarthritis cases

69
Q

List 3 training modifications recommended for those with any form of arthritis:

A

Use only moderate-intensity, non-impact resistance training and aerobic work

Employ longer warm-up and cool down periods

Include pool work if possible to reduce stress on joints

70
Q

Alzheimer’s Disease

A

causes progressive irreversible mental deterioration, memory loss, diminished cognition and eventual loss of independence due to brain degeneration

71
Q

Risk for all-cause mortality is ________ higher with sedentary living and low cardiorespiratory fitness (CRF) compared to those who are highly active with high CRF

A

> 200%

72
Q

Postphlebitic syndrome

A

vein inflammation and consequent symptoms such as blood flow reduction, swelling, pain, skin discoloration, and/or sores

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