Health and physical Fitness

Question 1

Health Status

Answer 1

Based on specific quantifiable measurements

Question 2

Wellness

Answer 2

Physical
Mental
Emotional
Intellectual
Social
Environmental

Question 3

Physical activity

Answer 3

Any unstructured movement throughout the day; independent of quantity of work or energy expenditure

Question 4

Exercise

Answer 4

Planned, structured and repetitive bodily movements

Question 5

Health related components of fitness

Answer 5

Cardiorespiratory fitness
Muscular fitness
Flexibility
Body composition

Related to overall risk for disease

Question 6

Performance related components of fitness

Answer 6

Power 
Speed
Balance
Coordination
Agility

Related to improved function

Question 7

Cardiorespiratory fitness

Answer 7

The ability of the circulatory and respiratory systems to efficiently supply oxygen to working muscles during sustained activity

Synonymous terms: aerobic fitness, cardiovascular efficiency, Cardiorespiratory endurance.

Question 8

Low Cardiorespiratory fitness is linked to…

Answer 8

Various preventable chronic health conditions

Question 9

Muscular fitness

Answer 9

Related to ones ability to produce or sustain force output.

Question 10

Muscular strength

Answer 10

Is defined as the ability to exert maximal force output

Question 11

Muscular endurance

Answer 11

The ability to sustain force output over an extended period of time.

Question 12

Flexibility

Answer 12

Examining the functional ROM for a given joint.
Proper joint function
Movement capabilities
Risk of injury
Chronic pain

Question 13

Body composition

Answer 13

Fat mass vs lean mass

Optima. Body composition is linked to metabolic fitness and health

Question 14

Power

Answer 14

Speed at which work is performed.
Centered around maximal acceleration 
Olympic lifts
Plyometrics
Other ballistic movements

Question 15

Coordination

Answer 15

Involves the harmonious adjustment of bodily segments to perform a complex task.
Synonymous with neutral efficiency
High level is associated with proficiency of movements, but is not necessary for health improvements.

Question 16

Balance

Answer 16

Ability to manage forces that can disrupt stability
Adequate strength and neural familiarity are required for development
Improvements will reduce the risk of injury from falls or related accidents

Question 17

Speed

Answer 17

The ability to move the body over a distance in a given period of time
Speed of movement depends on neural recruitment and adequate muscle capabilities
Individuals engaging in higher levels of activity will have a lower rate of decline.

Question 18

Agility

Answer 18

The ability to change direction in a rapid and synchronized manner.

Question 19

Factors that affect baseline fitness measures:

Answer 19

Genetics
Environmental factors
Individual interests
Physical conditioning

Question 20

Genetics

Answer 20

The science of biological inheritance
40% uncontrollable
60% dependent on daily behaviors

Question 21

Environmental factors

Answer 21

Social values
Personal attitudes
Financial means
Climate
Altitude
Exposure to pollutants

Question 22

Physical activity and quality of life

Answer 22

Physical and psychological well being
Perceived physical function
Stress reduction

Question 23

New exerciser risks and considerations

Answer 23

Soft tissue damage
Soft tissue tears
Bone fractures
Hyperthermia: high body temp
Hypothermia: low body temp
Electrolyte imbalances
Hypoglycemia: abnormally low blood glucose
Rhabdomyolysis: an acute potentially fatal condition that destroys skeletal tissue and is often accompanied by the excretion of myoglobin in the urine.

Question 24

Physical activity reduces all-cause mortality as well as mortality to:

Answer 24

Cardiovascular disease
Coronary heart disease 
Hypertension
Colon cancer
Type II diabetes

Question 25

Moderate to high intensity exercise at ____________ provides the greatest reduction in risk for mortality due to improvement sin Cardiorespiratory fitness

Answer 25

60-80% of vo2 max

Question 26

Aerobic activity reduces the risk of CVD by:

Answer 26

Reducing body fat Lowering blood pressure Improving blood lipid profile Lowering the risk for myocardial ischemia Lowering the risk of blood clotting Lowering the risk of heart rhythm disturbances

Question 27

Atherosclerosis:

Answer 27

The formation of coronary plaque. Reduce risk by: Lowering blood pressure Reducing circulating LDL cholesterol Method: exercise increases liver production of HDL, which pick up LDL's and transfer it to the liver to be metabolized

Question 28

Myocardial ischemia

Answer 28

Lack of o2 to heart due to blockage. Can lead to tissue death or heart attack.

Question 29

Thrombosis

Answer 29

Blood clot that has the capability to trigger a heart attack.

Question 30

Stroke

Answer 30

Sudden death of a portion of the brain due to lack of oxygen. Primary causes: Vascular blockage: ischemic stroke Arterial rupture: hemorrhagic stroke

Question 31

Hypertension | High blood pressure

Answer 31

``` Associated health issues: Organ damage Congestive heart failure Hemorrhagic stroke Renal failure Retinopathy ```

Question 32

Sedentary, unfit individuals have a ___________% greater risk for hypertension when compared to fit individuals

Answer 32

20/50%

Question 33

Aerobic training can reduce diastolic and systolic measures by 6-7 mmhg over time

Answer 33

Duration 30-60m 60-70% of vo2 max 3-4 days per week frequency

Question 34

Obesity risk factors

Answer 34

``` Diabetes Heart disease hypertension Osteoarthritis High cholesterol Cancers All-cause mortality ```

Question 35

Systemic inflammation leads to

Answer 35

Insulin resistance Atherosclerotic buildup Disturbances and secretion/function of adipokines

Question 36

For each 500kcal of expenditure from physical activity the risk for type II diabetes is reduced by_____

Answer 36

6%

Question 37

Osteoarthritis

Answer 37

Chronic degradation of cartilage within joints Leading reason for inactivity (which accelerates cartilage decline) *non impact resistance and aerobic modalities