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Health Promotion Week 1 > Health Promo Test 1 > Flashcards

Health Promo Test 1 Flashcards

1
Q

CNS and fatigue

A

Fiber recruitment has conscious aspect:
Stress of exhaustive exercise may be too much
Subconscious or conscious unwillingness to endure more pain
Discomfort of fatigue = warning sign
Elite athletes learn proper pacing, tolerate fatigue

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2
Q

Time to fatigue changes with ambient temperatures

A

11C (52 F) time to exhaustion longest
31C (88 F) time to exhaustion shortest
Muscle precooling prolongs exercise

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3
Q

Systematic reduction of training duration and intensity combined with an increased emphasis on improving technique and nutritional intervention prior to competition

A

Tapering

Objective is to attain peak performance at the time of competition

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4
Q

Fartlek training

A 
Combined methods of training 
Easy running (~70% VO2 max) combined with hills or short fast bursts (~85-90% VO2 max)

Can be adapted for running or swimming

Benefits:
Enhance VO2 max
Increase lactate threshold
Improved running economy and fuel utilization

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5
Q

High prevalence of inadequate intake of ____ in all subgroups.

All over age 2, mean intakes of ___ are below the DRI.

A

inadequate intake:
Vitamin E
Magnesium

Below DRI:
Fiber
Potassium

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6
Q

Ideally the majority of carbs consumed. Complex carb. High nutrition. Slow digestion

A

Polysaccharides

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7
Q

Several studies have shown that an athlete’s ___ appears to be a better indicator of his/her aerobic endurance performance than ____

A

Lactate threshold better indicator than VO2 max

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8
Q

Ranks carbohydrates on speed of digestion and absorption

A

Glycemic index

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9
Q

Fat soluble vitamins

A

A- vision and bone health
D- maintain calcium levels
E- antioxidant
K- essential for blood clotting

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10
Q

Adult guidelines for activity - for substantial benefits

A

At least 150 minutes a week of moderate intensity OR 75 minutes vigorous intensity Aerobic OR a combo

Aerobic activity should be performed in episodes of at least 10 minutes and should be spread throughout week.

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11
Q

Vitamins that are not stored in the body

A

Water soluble

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12
Q

Moderate exercise

A

70-80% VO2 max or HR reserve

80-90% HR max

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13
Q

One of the most commonly measured adaptations to aerobic endurance training is

A

An increase in maximal oxygen uptake associated with an increase in maximal cardiac output

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14
Q

Carb recommendations for exercise intensity/duration

A

Low intensity training:
3-5 g/kg per day

> 60 min low, 60 min moderate, or < 30 min vigorous:
5-7 g/kg per day

1-3 hours per day moderate to high intensity:
6-10 g/kg per day

4-5 hours per day moderate to high intensity:
8-12 g/kg per day

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15
Q

Phosphorus…

A

Transports lipids

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16
Q

The average daily nutrient intake level considered sufficient to meet the needs of half of the healthy population within each life stage and sex

A

EAR: estimated average requirement

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17
Q

Hyperhydration signs/symptoms

A 
Confusion
Inattentiveness
Blurred vision 
Muscle cramps/twitching 
Poor coordination 
Nausea/Vomiting 
Rapid breathing 
Weakness 
Acute weight gain
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18
Q

HIIT

A

Repeated high intensity bouts interspersed with brief recovery periods
Need to spend several minutes above 90% VO2 max for optimal stimulus
May be effective for improving running economy and running speed

Ex: Long-interval HIIT 2-3 min at 90% VO2 max withrelief bouts of = or < 2 min

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19
Q

___ of the top 10 causes of death in 2010 were chronic diseases.
___ and ____ combined accounted for nearly 48% of all deaths

A

7 of the top 10

Heart disease and cancer (48%)

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20
Q

Basic guidelines of TLC diet

A

Cholesterol intake kept below 200 mg day
Sodium limited to 2400 mg day
25-35% total calories should come from fat intake
Caloric intake should be level to maintain healthy weight
Physical activity must be maintained regularly (at least 30 min daily)

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21
Q

Aerobic exercise is recommended ___ per week
Significant improvements occur with ___
Plateau in improvements with..,

A

3-5 days per week
Significant improvements with > 3 days per week
Plateau with > 5 days with vigorous intensity and the same mode

Modifying intensity and mode will allow for daily training for some adults

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22
Q

DRI components (4 of the 6)

A

RDA: recommended dietary allowance
AI: adequate intake
UL: tolerable upper intake level
AMDR: acceptable macronutrient distribution range

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23
Q

Lactic acid accumulates during brief, high intensity exercise

A

If not cleared immediately, converts to lactate H ion
H ion accumulation causes decreased muscle pH (acidosis)

Buffers help pH but not enough

pH < 6.9 inhibits glycolytic enzymes, ATP synthesis
pH = 6.4 prevents glycogen breakdown

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24
Q

1 MET is = to ___ oxygen consumption

A

3.5 mL/kg x min

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25
Q

Fat burning zone

A

50-65% max HR

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26
Q

Glycogen depletion in muscle groups

A

Activity-specific muscles deplete first

Recruited earliest and longest for given task

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27
Q

Copper..

A

Iron metabolism

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28
Q

___ is a high energy substrate for prolonged, less intense exercise.

___ ATP yield
___ ATP production

A

Fat
High net ATP yield
Slow ATP production- must be broken down in FFA and glycerol
Only FFAs are used to make ATP.

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29
Q

Water soluble vitamins

A

C- immune system and collagen formation

B- convert food to energy

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30
Q

It takes ___ hours to restore normal hydration following heavy sweating

A

24-48 hours

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31
Q

Children and adolescents should do ___ or more physical activity DAILY. And include… weekly

A

60 minutes or more daily

Aerobic activity for most of the 60 min; moderate or vigorous. Vigorous at least 3x week.

Muscle-strengthening part of daily; at least 3x week

Bone-strengthening part of daily; at least 3x week

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32
Q

Astrand and rhyming bicycle test

A

Submaximal test
6 minutes

Primary measure is HR
BP also measured for determination of response to test

VO2 max estimated by plotting HR on nomogram

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33
Q

Primary functions of minerals

A

Structural components of bone, nails and teeth
Regulate fluid balance
Blood Congo
Muscle contraction
Regulate nerve impulses
Maintain acid-base balance in blood
Components of enzymes that facilitate a wide variety of metabolic functions

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34
Q

Activity that burns ___ METs is considered vigorous-intensity

A

> 6 METs

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35
Q

Benefits of fat in diet

A 
Healthy cell membranes 
Brain and CNS development 
Healthy hair and skin
Thyroid and adrenal function 
Hormone production 
Regulates BP and liver
Regulates blood clotting 
Transport cholesterol
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36
Q

6 dimensions of wellness

A 
Social 
Occupational 
Spiritual 
Physical 
Intellectual 
Emotional
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37
Q

Common for ___% loss of total body water during intense exercise
Water loss of ___% of total body weight can be fatal

A

1-6% total body water loss during intense exercise (homeostatic response is yo reduce blood flow to kidneys during exercise to conserve water)

Water loss of 9-12% of total body weight can be fatal

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38
Q

Iron…

A

Produce hemoglobin/ myoglobin

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39
Q

Factors related to aerobic endurance performance

A

VO2 max
Lactate threshold
Exercise economy

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40
Q

A positive outcome that is meaningful for people and for many sectors of society, because it tells us that people perceive that their lives are going well

A

Well-being

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41
Q

AMDR for protein

A

Children (1-3 yo) 5-30% total calories
Children (4-18 yo) 10-30% total calories
Adults (19-60 yo) 10-35% total calories

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42
Q

Homeostatic functions of water

A
  1. Biochemical reactions
  2. Maintain blood volume
  3. Transport nutrients
  4. Remove waste products
  5. Regulate body temp
  6. Optimal health
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43
Q

Target heart rate zone

A

65- 85% max HR

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44
Q

Foods to avoid- MIND diet

A 
Red meat >4 servings per week 
Butter and margarine > Tbsp daily 
Cheese > serving a week 
Pastries and sweets> 5 servings a week 
Fried or fast food > 1 serving per week
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45
Q

____ affect enzyme activity

A

Co-factors (vitamins)

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46
Q

Certain rate of muscle glycogenolysis required to maintain…

A

NADH production in Kreb’s
Electron transport chain

No glycogen = inhibited substrate oxidation

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47
Q

Hyponatremia may occur…

A

From high water intake without electrolytes

Can occur during event or up to 24 hours after

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48
Q

Benefits of protein

A 
Bone volume 
Energy 
Calcium absorption 
Satiety
Thermal effect 
Growth repair body tissues
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49
Q

Energy from carbs and amount stored

A

4.1 kcal/g

~ 2500 kcal stored in body

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50
Q

Karvonen method - target HR calculations

A

APMHR: age predicted max HR
APMHR = 220 - age

HRR: heart rate reserve
HRR = APMHR - RHR

Target HR = (HRR x %intensity) + RHR

(Calc twice for upper/lower limits of range)

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51
Q

6 minute walk test

A

To determine CRF in older adults
Can predict mortality and morbidity
Need to be conducted on measured track/distance

Formula to estimate VO2 max
Distance measure also useful

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52
Q

3 main categories of lipids

A

Triglycerides
Sterols
Phospholipids

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53
Q

Types of maximal exercise tests

A

Treadmill tests - Bruce
Storer stationary bike test.
Timed tests: 1.5 mile run

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54
Q

2 classes of vitamins

A

Fat soluble

Water soluble

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55
Q

Chromium…

A

Enhances insulin action

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56
Q

Selenium…

A

Regulates thyroid hormone

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57
Q

___% adults obese and __% overweight or obese in 2011-2012

___% Children/teens were obese, ___% either overweight or obese

A

Adults:

  1. 9%
  2. 6%

Kids/teens:
17%
31.8%

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58
Q

What patient is appropriate for maximal exercise testing?

A

High risk for disease. (Physician and crash cart to be present)

Moderate risk for disease that intend to begin a vigorous intensity exercise program

NOT recommended for patients with low risk for disease- regardless of intensity of exercise program they intend to begin

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59
Q

Daily water intake by gender

A

Women:
2.7 L, 11.4 cups, 91.3 fluid ounces

Men:
3.7 L, 15.6 cups, 125 fluid ounces

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60
Q

The exercise intensity at which maximal lactate production is equal to maximal lactate clearance in the body

A

Maximal lactate steady state

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61
Q

Adaptations associated with aerobic endurance training

A 
Increased:
Max oxygen uptake 
Running economy 
Respiratory capacity 
Mitochondrial and capillary density
Enzyme activity

Reduced:
Body fat
Blood lactate concentrations at submax exercise

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62
Q

Postseason

A

Active rest

Focus on revering from season while maintaining sufficient fitness

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63
Q

3 groups of carbs

A

Monosaccharides
Disaccharides
Polysaccharides

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64
Q

Signs/symptoms of severe hypohydration

A 
Increased core body temp 
Sunken eyes
Dry wrinkled skin
Decreased BP
Rapid breathing 
Fast HR 
Dizziness 
Irritability 
Confusion/Delerium 
Lack of urination 
Reduced SV and cardiac output 
Reduced blood flow to muscles 
Muscle cramping 
Exertional rhabdo
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65
Q

Eating after event..

A

Glycogen replenish 5-7% per hour
20-24 hours needed to fully restore

Carbs 1-1.5 g/kg body weight (1.2 g/kg optimal)
Repeat every 15-20 min for 4-6 hours or until goal achieved

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66
Q

Carb that is rapid source of energy

A

Monosaccharides

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67
Q

AMDR fat

A

20-35%

Children (1-3) 30-40%
Children (4-18) 25-35%
Adults 20-35%

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68
Q

In a study comparing LSD to HIIT on s treadmill…

A

Both effective

HIIT resulted in significant improvements beyond LSD

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69
Q

Hydration risks for older adults

A

Less sensitive thirst mechanism
Kidney function changes- low water conservation
Side effects from medication

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70
Q

PCr Depletion

A

Phosphorus-Creatine energy system
Coincides with fatigue

PCr used for short-term, high intensity effort
PCr depletes more quickly than total ATP

P(i) - inorganic phosphate- accumulation may be potential cause

Pacing helps defer PCr depletion

Common for Creatine monohydrate supplementation to reduce fatigue and speed up recovery

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71
Q

Treating hypertension early to reduce risk of cardiac arrest is an example of ____ prevention

A

Secondary

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72
Q

During the first ___ after training, muscles ____

A

45 minutes after training

Muscles rapidly absorb carbs resulting in rapid resynthesis of glycogen

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73
Q

Frequency of training depends on

A

Interaction of exercise intensity and duration
Training status of athlete
Specific sport season

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74
Q

Key factor in sport drink effectiveness

A

Carb concentration
<6% reported to improve performance
(High carb concentrations delays gastric emptying and can interfere with performance)

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75
Q

Protein quality determined by _____

A

Amino acid content and digestibility

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76
Q

As of 2012 ____ of all US adults had one or more chronic health conditions, and ___ have two or more.

A

Nearly half of all adults (117 million) have one or more chronic health condition, 25% have two or more.

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77
Q

Water makes up ___% total body weight for men and ___% for women

A

60% men

50% women

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78
Q

Failure may occur at neuromuscular junction, preventing muscle activation

A

Decreased ACh synthesis and release
Altered ACh breakdown in synapse
Increase in muscle fiber stimulus threshold
Altered muscle resting membrane potential

Fatigue may inhibit calcium release from SR

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79
Q

Hypohydration effects

A

Increase cortisol
Increase norepinephrine

2% decline strength/performance
3% decline power
10% decline muscular endurance

Decline in recovery

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80
Q

Interval training

A

Exercise at intensity close to VO2 max for intervals of 3-5 minutes

Work: Rest ration 1:1

Increases VO2 max and enhances anaerobic metabolism

Allows athletes to train at intensity close to VO2 max for greater amount of time

Interval training should be used sparingly, and only when training athletes with a firm aerobic endurance base

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81
Q

Takes into account the total caloric intake and also the amount of nutrition needed to reduce the risk of chronic disease

A

AMDR: acceptable macronutrient distribution range

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82
Q

Amount of oxygen consumed by body’s tissues

A

VO2
Oxygen uptake
Expressed L/min or mL/kg/min

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83
Q

Resistance training benefits to aerobic endurance training

A

Improvement in short term exercise performance
Faster recovery from injuries
Prevention of overuse injuries and reduction of muscle imbalance

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84
Q

Energy from fat and amount stored

A

9.4 kcal/g

~ 70,000 kcal stored

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85
Q

The total effect of individual and environmental factors on function and health status

A

Health related quality of life (HRQOL)

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86
Q

All vitamins are essential and generally act…

A

As coenzymes to facilitate numerous reactions in the body

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87
Q

12 min walk/run

A

Distance measured and converted to meters

Plug into formula to estimate VO2 max

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88
Q

Resistance training can increase muscle sensitivity to ___ for ___.

A

Amino acids for up to 48 hours after activity

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89
Q

The health outcome of a group of individuals, including the distribution of such outcomes within the group

A

Population health

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90
Q

Uncompensated loss of body water

A

Hypohydration

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91
Q

Benefits of carbs

A

Rapid breakdown and availability for energy. Allow for sparing protein as a source of fuel.

Dietary fiber for improved gastric motility. Reduces risk for colon cancer.

Helps control body weight when consumed in proper amounts and including fruits and vegetables

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92
Q

Inflammatory foods

A 
Fried food
Soda 
Refined carbs
Lard
Processed meat 
Processed foods
Hydrogenated and trans fats 
Sweeteners- white sugar and artificial 
Iodized salt
Food additives 
Dairy 
Meat
Wheat and gluten grains 
Alcohol
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93
Q

Current dietary guidelines on unsaturated fat intake

A

Do not limit unsaturated fat intake

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94
Q

Magnesium…

A

Works with calcium

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95
Q

Hydration after exercise

A

Athletes should aim to consume 125-150% of fluid deficit
(20-24 oz per lb of body weight)

If sodium not consumed with beverage then much of fluid consumed will lead to increased urine output

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96
Q

Aerobic exercise with conventional therapy has been shown to ..

A

Increase pain threshold

Improve quality of life relating to pain, discomfort, physical role deficit, PF, and overall health perception

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97
Q

Diabetes is leading cause of..

A

Kidney failure
Lower-limb amputations (other than injury)
New cases of adult blindness

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98
Q

5 major fatigue causes

A
  1. Dehydration
  2. Inadequate energy delivery/metabolism
  3. Accumulation of metabolic by-products
  4. Failure of muscle contractile mechanism
  5. Altered neural control of muscle contraction
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99
Q

Lower activation energy for a chemical reaction

A

Enzymes

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100
Q

Resting - typically energy comes from…
Short exercise- typically energy comes from…
Long exercise- typically energy comes from….

A

Resting: 50% carb, 50% fat
Short exercise: more carbs
Long exercise: carbs and fat

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101
Q

Potassium..

A

Maintain steady HR

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102
Q

Too much vitamin K..

A

Can result in blood clots

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103
Q

10 food groups of MIND diet

A
  1. Green leafy veggies- at least 6 servings per week
  2. Other veggies- at least 1 a day
  3. Nuts- 5 servings per week
  4. Berries- 2 or more servings per week
  5. Beans- at least 3 servings per week
  6. Whole grains- 3 or more servings daily
  7. Fish- once week
  8. Poultry- 2x week
  9. Olive oil- use as main oil
  10. Wine- 1 glass daily
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104
Q

RDA for protein for adult men and women

A

0.80 g per Kg of body weight per day of high quality protein

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105
Q

Calcium …

A

Bone formation and muscle contraction

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106
Q

Reported benefits of a diet with low GL

A

Reduces insulin sensitivity in older, obese adults

Reduces inflammatory markers

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107
Q

Losing body water

A

Dehydration

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108
Q

Symptoms of hypohydration

A 
Thirst/dry mouth 
Dry and cool skin
Headache 
Muscle cramp
Low urine production 
Dark urine
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109
Q

The most frequently used method for prescribing aerobic exercise intensity

A

HR

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110
Q

There is a high correlation between ___ and performance in aerobic endurance events

A

VO2 max

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111
Q

Primary function of protein

A

Tissue repair and regeneration
May be energy source at end of long duration event

Endurance athletes should consume 1.2-2.0 g/kg body weight. Higher range for ultra endurance activities. Can be on low end of range depending on duration and intensity.

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112
Q

Foods with a high glycemic index will produce…

A

High and rapid increase in blood glucose and trigger a high insulin release

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113
Q

Occurs when athlete reduces training duration or intensity or stops training altogether due to break in training program, injury, or illness

A

Detraining

Athlete experiences loss of physiological adaptations brought about by training

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114
Q

An improvement in exercise economy can enhance…

A

Maximal aerobic power (VO2 max) and lactate threshold

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115
Q

Anti-Inflammatory Diets AKA Healing Foods Diet

A

Structured to be eating plan for life
Many major diseases have been linked to chronic inflammation: cancer, heart disease, diabetes, arthritis, depression and Alzheimer’s
Components of food/beverages may have anti-inflammatory effects
Recommended by arthritis foundation.

116
Q

Factors that can affect exercise economy - running economy

A 
Form/technique 
Environment 
Topography of training 
Neurophysiological changes 
Biomechanical factors
Humeral factors
117
Q

Anaerobic/high intensity zone

A

85-100% max HR

118
Q

Eggs, meat, soybeans and quinoa are high in ___

A

Essential amino acids

119
Q

Measurements taken during exercise testing

A

Measures needed for VO2
HR, BP, workload, RPE

Other subjective indices: Dyspnea, Angina

120
Q

Intensity can be set as a range if either

A

HR max or VO2 max

121
Q

Anabolic window for protein consumption

A

Trained athletes: within 1 hour after event

Untrained: can delay 3 hours or more

122
Q

4 major health risk behaviors

A

Inadequate physical activity
Poor nutrition
Tobacco use
Alcohol/drug use

123
Q

Maximal effort objective indicators

A

RER + or > 1.1 (respiratory exchange ratio..more CO2 out than O2 in)

Plateau in VO2

Achievement of age-predicted Max HR
Rating if perceived exertion near max

124
Q

Hyponatremia signs/symptoms

A 
Core body temp < 104
Nausea/Vomiting
Swelling hands/feet 
Lower blood sodium levels
Progressive headache 
Apathy
Altered state of consciousness 
Pulmonary edema 
Cerebral edema 
Rhabdomyolosis 
Seizures 
Confusion
Lethargy 
Coma
125
Q

Heavy exercise

A

> 80% VO2 max or HR reserve

> 90% HR max

126
Q

Adult activity guidelines for more extensive health benefits

A

300 min week moderate intensive aerobic activity OR 150 min week vigorous intensity aerobic activity OR combo

Muscle-strengthening activity moderate or high intensity and involves all major muscle groups on 2 or more days per week

127
Q

Fats AMDR, endurance athletes

A

AMDR 20-35% total energy intake

Endurance athletes should consume 1-2 g/kg body weight
Higher range for longer duration activities

Low fat diets can lead to less than optimal training adaptations as well as performance- should be limited to time point close to event.

128
Q

One of the most important factors in improving and maintaining aerobic power

A

Intensity of training

129
Q

A state of being that incorporates all facets and dimensions of human existence, including physical health, emotional health, spirituality and social connectivity. An active process through which people become aware of, and make choices toward, a more successful existence

A

Wellness

130
Q

MIND

A

Mediterranean-DASH intervention for neurodegenerative delay

Developed to reduce mental decline and Alzheimer’s
Combo of DASH and Mediterranean diets
Lowers risk of Alzheimer’s by 53% with close adherence
Choose from wide variety of food groups

131
Q

Maximal aerobic power

A

VO2 max

132
Q

Major minerals

A 
Calcium 
Magnesium 
Phosphorus 
Potassium 
Chloride
Sodium
133
Q

5 A model for building self-efficacy (Counseling and motivational interviewing)

A 
Address agenda 
Assess
Advise
Assist
Arrange follow up
134
Q

A mode of training that can be used to maintain general conditioning in athletes during periods of reduced training due to injury or during recovery from a training cycle

A

Cross-training

135
Q

A measure of the energy cost of activity at a given exercise velocity

A

Exercise economy

136
Q

Zinc…

A

Immune function, nutrients/fluid absorption from intestines

137
Q

A measure of the glycemic response if calculated in portion size

A

Glycemic load

138
Q

Sodium..

A

Muscle contraction and sending nerve impulses

139
Q

Too much Vitamin A can lead to…

A

Liver damage

140
Q

Pace/tempo training

A

Intensity at or slightly above competition intensity, corresponding to lactate threshold

Intent is to improve lactate threshold and improve tolerance for lactate buildup

20-30 min of continuous training at lactate threshold (Borg 15-16)

Avoid high intensity or end up exceeding lactate threshold

141
Q

In-season training

A

Designed around competition

Low-intensity and short-duration training just before race days

142
Q

HRQOL

A

Health related quality of life

143
Q

The degree to which individuals have the capacity to obtain, process, and understand basic health information and services needed to make appropriate health decisions

A

Health literacy

144
Q

Rockport 1 mile walk

A

Patients with low fitness or unable to run
Record time takes to complete 1 mile walking (as fast as can but walking only- no running)
Immediately following, take pulse x15 sec, multiply by 4

Plug into formula to estimate VO2 max

145
Q

Most athletes can maintain adequate hydration by consuming ___ fluid per hour

A

0.4-0.8 L (13-27 oz) per hour

Carb concentrations of 6-8% are ideal - higher concentrations can result in delayed gastric emptying

146
Q

5 leading causes of death in US. Which account for ___% of all US deaths

A 
Heart disease 
Cancer 
Chronic lower respiratory diseases
Stroke
Unintentional injuries 
63%
147
Q

The best dietary recommendations are from ___

A

Dietary reference intakes (DRI)

148
Q

Top 3 diets

A

DASH: dietary approaches to stop hypertension
MIND: Mediterranean intervention for neurodegenerative delay
TLC: therapeutic lifestyle changes

149
Q

Too much vitamin E..

A

Acts as anticoagulant

150
Q

Most adults should exercise ___ per week and include ____ moderate intensity per session, ___ vigorous intensity per session.
Exercise should be ___ min per session

A

Adults should exercise 150 minutes or more per week

30-60 min moderate per session
20-60 min vigorous per session

Should be 10 or more minutes per session

151
Q

There are __ calories per gram of fat.
Therefore if you have a 2000 calorie diet you need ___ grams of fat each day.

Keep total intake of saturated fats to ___% of total caloric intake

A

9 calories
44-77 grams per day
<10% of total caloric intake

152
Q

Anti-inflammatory eating like the ___ diet, significantly decreases in mortality from ____, and out performs ___ for controlling cholesterol levels.

A

Mediterranean diet
Heart disease, diabetes, Alzheimer’s and Parkinson’s
Out performs statins.

153
Q

Amino acids account for approximately __ total energy (endurance)

A

2-5%

154
Q

Glycogen depletion and blood glucose

A

Muscle glycogen insufficient for prolonged exercise
Liver glycogen-> glucose in blood

As muscle glycogen decreases, liver glycogenolysis increases

Muscle glycogen depletion + hypoglycemia = fatigue

155
Q

Warm-up/cool-down zone

A

50% or less max HR

156
Q

___ focuses on treating disease and injury that is already present in an effort to reduce disability and assist individuals in gaining a higher level of functioning

A

Tertiary prevention

157
Q

Increasing exercise intensity may benefit skeletal muscle adaptations by

A

Affecting muscle fiber recruitment

158
Q

Key recommendations for managing fluid levels

A
  1. 2 hours before exercise, consume 14-22 oz water
  2. During exercise, consume fluid to minimize water losses to <2% of body weight
  3. After exercise, consume enough water to replace sweat losses occurring from exercise
  4. Sport drinks containing 4-8% carb concentration and Na concentration 0.5-0.7 g/L
  5. Consume food with high sodium content during recovery period
  6. Track performance and alter fluid consumption to prevent water loss >2% body weight
159
Q

Rating of perceived exertion scale

A 
1- nothing (lying down)
2- extremely little 
3- very easy 
4- easy (could go this all day)
5- moderate 
6- somewhat hard (starting to feel it)
7- hard
8- very hard (making effort to keep up) 
9- very very hard
10- maximum effort (can’t go any further)
160
Q

Maximal oxygen uptake range is expressed as ____ METs

A

7.1 - 22.9 METs

161
Q

Trace minerals

A 
Iron
Chromium 
Iodine 
Copper 
Manganese 
Fluoride 
Selenium 
Molybdenum 
Zinc
162
Q

___ is considered to be a better indicator than lactate threshold and VO2 max

A

Maximal lactate steady state

163
Q

A measure of the energy (oxygen) used by the body

A

MET

Metabolic equivalent

164
Q

Preseason training

A

Focus on increasing intensity, maintaining or reducing duration, and incorporating all types of training

165
Q

Mass action effect

A

Substrate availability affects metabolic rate
More available substrate = higher pathway activity
Excess of given substrate = cells rely on that energy substrate more than others

166
Q

Cognitive-behavioral approaches to promote exercise

A 
Reinforcement 
Goal setting 
Social support 
Relapse prevention 
Affect regulation 
Association vs Disassociation
167
Q

Being physically inactive is responsible for ___% deaths in US adults
___% of American adults don’t meet physical activity recommendations
___% of adults are not sufficiently active to achieve health benefits

A

10% deaths
80% don’t meet recommendations
60% not active enough to achieve health benefits

168
Q

The DRI guidelines are established to reduce ___

A

Reduce the risk of developing chronic diseases.

Previous guidelines were based on preventing deficiencies.

169
Q

Substrate fatigue

A

Develops from inability to produce ATP from any source

Can be prevented with proper diet before/during event

170
Q

Contributing to the growth and development of health

A

Health promotion

171
Q

A state of complete physical, mental, and social wellbeing and not merely the absence of disease or infirmity

A

Health

172
Q

Muscle glycogen synthesis stages

A
  1. Insulin-independent stage 30-60 min after activity

2. Insulin-dependent stage 1-2 hours to 48 hours after activity

173
Q

Glycogen depletion and FFA

A

With glycogen depletion, FFA metabolism increases

But FFA oxidation too slow, may be unable to supply sufficient ATP for given intensity

174
Q

Average US consumption is higher than recommended for ____ and lower than recommend for ____

A

Higher intake than recommended for protein (meat, eggs and nuts) and grains.
Lower than recommended for veggies, dairy and fruit.

175
Q

Protein yields ___ energy

It must be converted to ___

A

4.1 kcal/g
Must be converted into glucose (gluconeogenesis)
Can also convert into FFAs (lipogenesis) - for energy storage and cellular energy substrate

176
Q

Iodine…

A

Production of thyroid hormone

177
Q

4 core measures of health

A
  1. Our behaviors (lifestyle)
  2. Policies sand practices of our healthcare, government and other prevention systems
  3. Medical care we receive
  4. The environment and community we live in
178
Q

Chronic adaptations to aerobic exercise

A

Cardiovascular:
Increases in: max cardiac output, SV, and fiber capillary density
Increased parasympathetic tone = decreas in resting/submaximal exercise HR

Respiratory:
Ventilatory- highly specific to type of exercise
Increased tidal volume and breathing frequency with max exercise

Neural:
Efficiency increased, fatigue of contractile mechanisms delayed

Muscular:
Increase in aerobic capacity of trained musculature- allows absolute intensity with greater ease

Bone/connective tissue:
Tendons, ligaments and cartilage grow and strengthen proportional to stimulus

Endocrine:
Increase- hormonal circulation and receptor changes

179
Q

General indications to stop a test

A

Onset of angina or angina-like
Drop in SBP > or = 10 mmHg with increased work rate
Excessive rise in BP (SBP > 250 mmHg and/or DBP > 115 mmHg)
SoB, wheezing, leg cramps, or claudication
Signs of poor perfusion, lightheaded, confusion, ataxia, pallor, cyanosis, nausea, cold/clammy skin
Failure of HR to increase with increased exercise intensity
Noticeable change in heart rhythm
Physical/verbal signs of severe fatigue
Subject requests to stop
Failure of test equipment

180
Q

Energy system used to supply ATP is dependent on…

Low intensity exercise, primary fuel is _____. High intensity ____. Endurance ____.

A

Rate ATP needed, availability of oxygen, and intensity of activity

Fats for low intensity
Carbs for high intensity
Amino acids for endurance (after fats and carbs depleted)

181
Q

Protein can provide ___ of total energy needed during prolonged exercise

A

3-18%

Results in release of nitrogen and leads to rapid onset of fatigue

182
Q

YMCA 3 minute step test

A

Step height 12”
Step rate: metronome set to 96 bpm
Take radial pulse x 1 min after completion
Compare HR to normative table

183
Q

Pre-event eating (resistance)

A 
Within hour..
Hydration 
Top off glycogen 
Decrease hunger 
Balance protein consumption for athletes who have high daily protein intake requirements
184
Q

Very light exercise

A

45-55% VO2 max or HR reserve

60-70% max HR

185
Q

Keys to nutrient intake for resistance training performance and recovery

A

Eating right foods

Eating at right time

186
Q

The general physical, mental or spiritual condition of the body

A

Health

187
Q

Submaximal exercise testing

A

Primary purpose:
Estimate VO2 max OR
Determine functional response to exercise

Modes:
Field test, treadmills, cycle ergometers, step testing

Select mode based on fitness program for patient; musculoskeletal limitations

188
Q

A broad multidimensional concept that usually includes self-reported measures of physical and mental health

A

Health-related quality of life

189
Q

Off-season training

A

Base training

Begin with long duration and low intensity. Gradually increase intensity and to a lesser extent duration

190
Q

____ are primary energy substrates used during resistance training

A

Muscle glycogen and blood glucose

191
Q

When should exercise test be conducted

A

Determine CRF level and tolerance for functional activity
Determine CRF level prior to beginning exercise program
Establish baseline- reassess to monitor progress
Results can be used in goal setting
Readiness for return to sport

192
Q

Research is ____ on effectiveness of supplementation to improve health or treat disease.
Absorption of supplements is ___ naturally through the foods we eat.

A

Insufficient or inconclusive

Absorption of supplements is poor vs consuming vitamins and minerals naturally through food

193
Q

Number of training sessions conducted per day or per week

A

Training frequency

194
Q

Dietary guidelines for resistance athletes

A

RDA
Carbs 5-6 g/kg
Protein 1.4-1.7 g/kg

195
Q

Frequency, intensity or duration should not increase by more than …

A

10% each week

196
Q

Eating during event…

A

Choose carbs wisely- low fiber, low residue
Consuming during event can prevent substrate fatigue and improve performance

Consume 30-90 g per hour (not based on body weight)
Limiting factor is rate of absorption across intestinal wall.
Glucose absorption 60g per hour
Fructose absorption 30g per hour

197
Q

Signs/symptoms of mineral deficiencies

A

Mouth ulcers or cracks in corners of mouth
Poor night vision and white growths on eyes
Brittle hair and nails
Scaly patches and dandruff
hair loss
Red or white bumps on skin
Restless leg syndrome

198
Q

In 2011, __% adults (18+ years old) did not meet recommendations for aerobic exercise or physical activity and ___% did not meet recommendations for muscle strengthening

A

52% aerobic exercise/physical activity

76% muscle strengthening

199
Q

Acclimation to altitude may occur between ___ but can take up to __.

A

12-14 days at moderate altitudes
Can take up to several months

In order to see an ergogenic effect, athletes need a hypoxic dose =or > 12 hours daily for minimum of 3 weeks at moderate altitude

200
Q

Metabolic by-products and fatigue

A

P(i) - inorganic phosphate- from rapid breakdown from PCr, ATP

Heat: retained by body, core temp increase

Lactic acid… H ions, pH drops, acidosis

201
Q

Energy is released at a controlled rate depending on ___.

A

Enzyme activity in a metabolic pathway

Enzymes do NOT start chemical reactions or set ATP yield
Enzymes facilitate breakdown (catabolism) of substrates
More enzyme activity = more product

202
Q

Glycogen depletion

A

Glycogen reserves limited and deplete quickly

Depletion correlated with fatigue
Related to total glycogen depletion
Unrelated to rate of glycogen depletion

Depletes faster with high intensity
Depletes faster during first few minutes of exercise vs later stages

203
Q

Ratings of perceived exertion scales uses..

A

Can be used to regulate intensity of aerobic endurance training across changes in fitness level

May be influenced by external environmental factors

204
Q

Maximal exercise testing

A

AKA graded exercise tests (GXT) or stress tests

Test design is to use gradual increase workload until peak exertion is achieved

Purpose: 
Screen for presence of disease 
Diag disease when symptoms are present 
Establish a prognosis 
Treatment planning
205
Q

Functions of water for athletics

A

Maintain body temperature
BP
Circulation of metabolites

206
Q

Recommended daily intake of carbs

A

Sedentary adults 45-65% total calories
Aerobic training 8-10g per Kg body weight
Anaerobic training 5-6g per Kg body weight

207
Q

Foods with high GI

A

Baked russet potato
Sugary foods
Breads with bleached white flour

208
Q

Considered more accurate measure of glycemic response

A

GL: glycemic load

209
Q

Light exercise

A

55-70% of VO2 max or HR reserve

70-80% HR max

210
Q

Drinking too much alcohol is responsible for ___ deaths each year, more than half due to ___

A

88,000

Binge drinking

211
Q

Every gram of carbohydrate retains ____

A

3-4 g water

212
Q

US food consumption as % of calories

A

12% plant
25% animal
63% processed foods

213
Q

A state of good health

A

Wellness

214
Q

Foods with low GI

A

Complex carbs
Soy beans
Hummus

215
Q

Hydration assessment

A 
Plasma/urine osmolality 
USG: urine specific gravity test 
Sweat patches placed in skin 
Bio electric impedance analysis 
Body weight pre and post 
Urine color
216
Q

___ aims to detect disease at an early stage when signs and symptoms are not evident so that disease can be controlled and it’s effects limited

A

Secondary prevention

217
Q

Lower quality proteins are found in ___

A

Plants

218
Q

___ is most common cause of disability

A

Arthritis

219
Q

More than ___ adults, close to ___% smoke. Smoking accounts for ____ deaths each year

A

42 million adults
~20%
More than 480,000 annual deaths

220
Q

___ involves actions that avert the onset of disease or injury through intervention strategies such as reducing risk factor levels.

A

Primary prevention

221
Q

____ METs considered moderate intensity activity

A

3-6 METs

222
Q

A ___% decrease in body weight due to dehydration results in declining performance

A

2%

223
Q

Average person loses ___ L per hour through perspiration while sedentary
During training….

A
  1. 3 L per hour sedentary

0. 3-1.4 L per hour training

224
Q

Maximum daily intake unlikely to cause adverse health effects

A

UL: Tolerable upper intake level

225
Q

Muscle fiber type and recruitment patterns

A

Fibers recruited first or most frequently deplete fastest

Type I fibers depleted after moderate endurance exercise

Recruitment depends on exercise intensity
Type I recruit fist (light/moderate)
Type IIa next (moderate/high)
Type IIx last (maximal intensity)

226
Q

CRF (cardiorespiratory fitness) is considered a health related component due to..,

A
  1. Low levels of CRF linked to development of chronic diseases as well as increased all-cause mortality
  2. Higher levels of CRF linked to decrease in all-cause mortality
  3. High levels of CRF associated with increased frequency of activity resulting in numerous health benefits and increased HRQOL
227
Q

The art and science dealing with the protection and improvement of community health by organized community effort and including preventative medicine and sanitary and social science

A

Public health

228
Q

Molybdenum

A

Produce RBC

229
Q

Dietary fat is comprised primarily of ____

A

Triglycerides

230
Q

Participants in endurance events are at risk for hyperhydration if…

A

They only consume water

231
Q

To calculate the GL…

A

Multiply glycemic index by number of grams of carbs per serving of food

232
Q

LSD

A

Long slow distance training
Intensity at < 20% normal training intensity
Program based on time rather than distance- progress by time (1-2x month) rather than distance
Recommended for marathon training programs

Adaptations:
enhances oxygen delivery to muscles and therefore improves ability to clear lactate
Causes eventual shift of type 2x fibers to type 1
Increased use of fat as energy source

233
Q

____ are effective in maintaining HR during endurance exercise

A

Either water or saline

234
Q

6 groups of nutrients

A 
Minerals 
Carbohydrates 
Fats
Vitamins 
Water
Proteins
235
Q

___% loss total body weight can increase core body temp and significantly affect performance
___% loss reduces blood flow to muscles
___% loss cause decrease in cardiac output, sweat production and blood flow to skin and muscles

A

1-3%
4%
6-10%

236
Q

Wrapping up the fitness test

A

Share results with patient
Help patient establish goals for fitness program
Schedule a follow up time to assess performance
Modify fitness program as needed

237
Q

RDA for fat for adult men and women

A

Children (1-3 yo) 30-40% total calories
Children (4-18 yo) 25-35% total calories
Adults (19-79 to) 20-35% total calories

238
Q

Any effort taken to allow an individual, group or community to achieve awareness of- and empowerment to pursue- prevention and wellness

A

Health promotion

239
Q

Too much vitamin D can lead to..

A

Heart arrhythmias and blood vessel calcification

240
Q

Chloride…

A

Balances fluid in body

241
Q

External and individual factors influencing adaptations to aerobic endurance training

A

Altitude-
Body must compensate for lower atmospheric pressure
Initial response is increase respiratory rate and HR
Acclimation expect to occur after 10-14 days due to increased RBC production

Smoking-
Increased airway resistance
Paralysis of cilia
CO binding to hemoglobin

Genetic potential-
Upper limit of genetic potential dictates absolute magnitude of adaptation

Age and sex-
Max aerobic power decreases with age
Power of women 73-85% of male values

242
Q

Fitness is the ability to perform physical work that requires…

A 
Cardiorespiratory function 
Muscular strength 
Endurance 
Flexibility 
Optimum body composition
243
Q

Omega 3 and 6 are ___

A

Polyunsaturated

Essential fatty acids

244
Q

1 MET is

A

The energy (oxygen) used by the body at rest

245
Q

Length of time of training session

A

Duration

246
Q

Anti-Inflammation foods

A 
Tomato 
Fruit 
Nuts
Olive oil
Leafy greens
Fatty fish
247
Q

The practice of preventing disease and promoting good health by providing the resources and creating environments that help people stay healthy

A

Public health

248
Q

Energy substrates

A

Carbs, fats, protein
Breakdown of these macronutrients provide fuel and are broken down to release the energy stored in bonds between molecules

249
Q

Exercise mode is _____.

A

The specific activity performed by the athlete

250
Q

Vitamins that are dissolved and stores in fat cells

A

Fat soluble

251
Q

Anti- inflammatory diets are recommended by

A 
Arthritis foundation 
American heart association 
American cancer society 
Hepatitis central 
American diabetes association
252
Q

2 definitions of fatigue

A
  1. Decrements in muscular performance with continued effort, accompanied by sensations of tiredness
  2. Inability to maintain required power output to continue muscular work at a given time
253
Q

RDA for fats

A

20-35% of total caloric intake

254
Q

Fluoride…

A

Bone formation

255
Q

DASH

A

Dietary approaches to stop hypertension

Lower BP in just 14 days
3 plans: original, weight loss and vegetarian
Lowers risk of several cancers, heart disease and failure, stroke, kidney stones, reduced risk of diabetes, can slow progression of kidney disease

256
Q

Heat alters metabolic rate

A

Increases carb utilization
Hastens glycogen depletion
High muscle temp may impair muscle function

257
Q

TLC diet

A

Therapeutic lifestyle changes

Not designed for weight loss, intended to lower cholesterol levels

Targets saturated fat intake and promotes foods high in unsaturated fatty acids

Intake of saturated fat should be kept below 7% total caloric intake

258
Q

Submaximal Field tests

A

Rockport 1 mike walk
6 minute walk test
12 minute walk/run

259
Q

Sodium losses range from ___ per liter of sweat

A

230-2277 mg of sodium per liter of sweat

260
Q

High intensity aerobic endurance training augments the absolute secretion rates of

A

Many hormones in response to maximal exercise

261
Q

High quality proteins are ____ and contain ___.

A

Highly digestible and contain all 9 of the essential amino acids

262
Q

Barriers to treatment adherence in PT outpatient clinics

A
  1. Low levels of physical activity at baseline or in previous weeks
  2. Low in-treatment adherence with exercise
  3. Low self-efficacy
  4. Anxiety
  5. Depression
  6. Helplessness
  7. Poor social support or activity
  8. Greater perceived number of barriers to exercise
  9. Increased pain levels during exercise
263
Q

Manganese…

A

Regulates blood sugar

264
Q

Health and fitness programs are example of ____ prevention

A

Primary

265
Q

Estimated that ___% US adults are obese

A

42%

266
Q

Grains are

A

Polysaccharides

267
Q

Basic functions of vitamins

A

Organ and immune functioning
Metabolism and facilitating energy production
Supporting muscle contraction and relaxation
Oxygen transport
Building and repairing body tissues
Protection from cellular damage
Vision

268
Q

Children have ___ sweat rate, ___ skin temp, and…

A

Lower sweat rate
Higher skin temp
Need more time to acclimate to high temps
Lower sodium concentration in sweat (one factor that benefits children)

269
Q

There are ___ calories per gram of carbohydrates.

Adequate intake if fiber ___ g per 1000 kcal.

A

4 calories per gram of carb

Fiber intake: 4g per 1000 kcal

270
Q

Established when evidence is insufficient to develop an RDA and is set at a level assumed to ensure nutritional adequacy

A

AI: adequate intake

271
Q

The average daily level of intake sufficient to meet nutrient requirements of nearly all healthy people (97-98%)

A

RDA: recommended dietary allowance

272
Q

Adding aerobic exercise to PT for chronic MSK resulted in …. (compared to PT without)

A

Improved pain pressure threshold

273
Q

RER of 1.1:1

What higher?

A

RER (respiratory exchange rate) is CO2 to O2 ratio

1.1:1 means CO2 output higher
At VO2 max (and lactate threshold)

274
Q

There are ___ calories per gram of fat.

For a 2000 calorie diet… ___ grams of fat per day

A

9

44-77 g daily

275
Q

RDA fat

A

20-35% total caloric intake

<10% total caloric intake of saturated fats

276
Q

Overtraining is a process that can result in ____ overreaching

A

Functional overreaching (intentional)

Nonfunctional overreaching

277
Q

Functional overreaching

A

Intentional overtraining to stimulate supercompensative environment

278
Q

Nonfunctional overreaching

A

Overtraining
Gradual onset resulting in declines of performance
May require weeks or months to fully recover

279
Q

Cardiovascular overtraining responses

A

Greater volumes of training affect HR while resting BP generally do not change

280
Q

Overtraining- biochemical response

A

High training volume results in increased levels of creatine kinase, indicating muscle damage

Muscle glycogen decreases with prolonged periods of overtraining

281
Q

Overtraining- endocrine response

A

May result in decreased testosterone-to-cortisol ratio, decreases secretion of GH, and catecholamine levels

Decrease: insulin and testosterone
Increase: adrenaline, noradrenaline, ACTH, cortisol and glucagon

282
Q

Potential markets of aerobic overtraining

A 
Decreased:
Performance 
% body fat 
Maximal oxygen uptake 
Muscle glycogen 
Altered BP 
Increased muscle soreness 
Altered RHR 
Increased submax exercise HR 
Change in mood
283
Q

Heart rate zones

A

50% or less - recovery
50-65% - fat burning
65- 85% - target HR zone
85-100% - anaerobic

284
Q

Aerobic training design for client classification

A

Beginner:
2-3 days week/ 20-40 min

Intermediate:
4-5 days week/ 30-60 min

Advanced:
5+ days/ varies

285
Q

HR max ranges

A 
Very light. < 57% 
Light 57-63%
Moderate 64-76% 
Vigorous 77-94%
Near-max + or > 95%

Health Promotion Week 1 (3 decks)

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