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EXCI 252: INTRO TO PHYS ACT > Lecture 1: Phys Act, health and chronic disease > Flashcards

Lecture 1: Phys Act, health and chronic disease Flashcards

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1
Q

What are the most common reasons adults do not participate in physical activity

A

Lack of time
Inconvenience
Lack of self-motivation
Do not enjoy exercise
Lack confidence in their ability to be physically active
Fear of being injured or have been injured recently.
Lack self-management skills
Lack of encouragement, support, or companionship from family & friends
Lack of built infrastructure (gyms, parks etc)

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2
Q

What is sedentary behavior and name some common examples

A

Refers to any waking activity characterized by an energy expenditure ≤ 1.5 METS. (LOW ENERGY COST)

examples:  
TV viewing
 Video game playing
 Computer use
 Driving automobiles
 Reading
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3
Q

Are sedentary behavior and and physical activity synonymus >

A

no

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4
Q

what place is physical inactivity for leading causes of global mortality

A

4th our of 5th

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5
Q

What is the definition of physical inactivity

A

Not meeting physical activity guidelines

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6
Q

What are thr 6 general categories of health that PIA affects

A 
cardiorespitory
pulmonary 
muscoluskeletal
psychological 
metabolism 
cancer
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7
Q

What is the general consequence of being physically inactive

A

Increase risk of adverse health conditions like major chronic diseases, also called non-communicable diseases (NCDs), & shortens life expectancy

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8
Q

True or false physical activity is considered one of the 4 common risk factors for NCDs

A

TRUE

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9
Q

What position is physical activity in for causes of global mortality

A

ranks 4th among the 5 leading causes of global mortality

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10
Q

TRue or false: physical activity health risks are not similar to tobacco use?

A

FALSE

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11
Q

What are the 6 leading causes of death in canada?

A 
Malignant neoplasms (cancer)
Diseases of heart (heart disease)
Accidents (unintentional injuries)
Cerebrovascular diseases (stroke)
Chronic lower respiratory diseases
Diabetes mellitus (diabetes)
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12
Q

What is the main difference between the leading cause of death in caanda vs USA

A

in canada cancer is 1st and heart disease is 2nd

opposite for usa

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13
Q

What is important about the US surgeon generals 1996 report

A

This report brings together, for the first time, what has been learned about PA & health from decades of research.

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14
Q

What are the 4 major findigns of the US surgeon generals report?

A

1) inactive people can improve health by becoming even moderately active on a regular basis.
2) PA does not need to be vigorous for benefits
3) Greater health benefits can be achieved by increasing the amount (duration, frequency, or intensity) of physical activity.
4) reduces the risk of developing or dying from some of the leading causes of illness and death in the United States.

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15
Q

What is the CDC and ACSM PA recommendation for physical activity

A

Every U.S. adult should accumulate greater than 30 min of moderate-intensity physical activity on most, preferably all, days of the week.

Exercising 150 min/wk. (moderate intensity)

Expenditure of ~ 1000 kcal/wk:
150 kcal/day.

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16
Q

Explain the Dose-Response Relationship for Health Benefits and Volume of Physical Activity

A

Depending on what you are trying to improve, you have to have more volume of physical activity
(ie : easiest to hardest = tris, BP, body comp, HDL)

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17
Q

What does increase in PA lower the risk of

A 
dying prematurely,
coronary artery disease (CAD),
stroke,
type 2 diabetes & metabolic syndrome,
high blood pressure,
adverse blood lipid profile,
colon, breast, lung, & endometrial cancers, &
hip fractures (common in elderly which can cause death
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18
Q

What does PA reduce ?

A

abdominal obesity &

feelings of depression & anxiety.

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19
Q

What does PA help with?

A

weight loss, weight maintenance, & prevention of weight gain,
prevention of falls & improved functional health for older adults,
improved cognitive function,
increased bone density, &
improved quality of sleep.

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20
Q

Define intensity of PA

A

how much work performed or magnitude of the effort required to perform an activity or exercise.

can be expressed either in absolute or relative terms.

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21
Q

define absolute intensity and give examples of units

A

-is the rate of energy expenditure +does not consider the physiologic capacity of the individual.

L O2 consumed/min (L/min), mL O2 consumed/min (mL/min),
mL O2 consumed/kg/min (mL/kg/min),
kcal/min, joules/min, or METs.

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22
Q

define relative intensity and give examples of units

A

level of effot (ease or difficulty) performing task with a physiologic basis (RELATIVE TO THE PERSON)

% aerobic capacity (%VO2max), % oxygen uptake reserve (%VO2R),
% maximal heart rate (%MHR), or % heart rate reserve (% HRR).

perception scales: sing-talk test, RPE scale

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23
Q

Define a MET and give an example

A

Metabolic Equivalent of Task (MET): energy expenditure required to carry out a specific activity.

is the ratio of the rate of energy expended during an activity to the rate of energy expended at rest (multiples of 1 met)

Example: Running at 5.0 mph requires about 8.3 METs.

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24
Q

What does 1 MET mean?

A

is defined as 1.0 kcal/kg/hour.

is the rate of energy expenditure while sitting at rest.

approximates an oxygen uptake equal to 3.5 mL/kg/min for most individuals.

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25
Q

What was the Compendia of PA developped for?

A

developed to estimate the energy costs of physical activities (gives MET values)

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26
Q

What are the age ranges for canadian PA guidelines? (CSEP)

A

Older Adults: ≥ 65 years of age.
Adults: 18 to 64 years of age.
Youth: 12 to 17 years of age.
Children: 5 to 11 years of age.

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27
Q

What are the 2011 Canadian Physical Activity Guidelines for Older Adults & Adults

A

at least 150 min of moderate- to vigorous-intensity aerobic physical activity per week, in bouts of 10 minutes or more.

muscle & bone strengthening at least 2 days per week.

Older adults with poor mobility should perform physical activities to enhance balance & prevent falls.

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28
Q

What are the 2011 Canadian Physical Activity Guidelines for Youth & Children

A

at least 60 min of moderate- to vigorous-intensity physical activity daily.

This should include:
Vigorous-intensity activities at least 3 days per week.
Activities that strengthen muscle & bone at least 3 days per week.

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29
Q

What is a big difference between the canadian Physical activities for adults vs children?

A

children=daily

adults=weekly

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30
Q

Define Moderate Intensity PA (absolute, relative)

A

ABSOLUTE:

adults: 3.0 to 5.9 METS
children: 4.0 to 6.9 METS

RELATIVE:
5 or 6 on a scale of 0 to 10.

you can talk, but you cannot sing
raise your heart rate/Sweat a little bit

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31
Q

Define Vigorous intensity PA (absolute, relative)

A

Absolute:
adults: ≥ 6.0 METs
children & youth (≥ 7.0 METs).

Relative:
7 or 8 on a scale of 0 to 10.

you will not be able to say more than a few words without pausing for a breath.
heart rate has increased quite a bit/Sweating alot

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32
Q

Give examples of moderate and intense vigorous activities?

A

moderate: tennis doubles, walking 3 mph, water areobics, ballroom dancing, gardening
vigorous: jogging/running, swimming laps, jump rope, hiking, tennis singles

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33
Q

What are the age ranges for the AMERICAN PA guidelines

A

Older Adults ( ≥ 65 years of age),
Adults (18 to 64 years of age),
Children and Adolescents (6 to 17 years of age), and
Preschool-Aged Children (3 to 5 years of age).

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34
Q

What are the American PA guidelines for preschool aged children

A

physically active throughout the day to enhance growth and development (variety of activities)

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35
Q

What are the american PA guidelines for children and adolescents

A

perform 60 minutes or more of moderate-to-vigorous physical activity (PA) daily (mostly moderate to vig)

vigorous-intensity physical activity on at least 3 days a week.

Part of their 60 minutes or more of daily PA should include:
muscle-strengthening and bone strengthening physical activity on at least 3 days a week.

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36
Q

What are the american PA guidelines for adults

A

at least 150 minutes to 300 minutes a week of moderate-intensity aerobic PA, or
at least 75 minutes to 150 minutes a week of vigorous-intensity aerobic PA, or combo

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37
Q

What can americans do for ADDITIONAL HEALTH BENEFITS

A

PA greater than 300 minutes of moderate-intensity physical activity a week.

performing muscle-strengthening activities involve all major muscle groups on 2 or more days a week.

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38
Q

What are the american PA guidelines for older adults

A

same as adults but intensity is relative to fitness

balance training, aerobic physical activity, and
muscle-strengthening physical activity

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39
Q

Why is it important for older adults to preforme muscle strenghtening PA

A

(with age you lose muscle mass and strength so it is important for fall and injury prevention)

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40
Q

What are the ACSM and AHA PA guideliens for adults

A

Moderate: greater than 30 min for 5 times a week

vigorous: greater than 20 min for 3 days a week
resistance: 1 set, 8-10 exercises, 8-12 reps for 2 non consecutive days

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41
Q

What are the ACSM and AHA PA guideliens for older adults

A

same as adults for aerobic PA but for muscular is diff

resistance: 1 set, 8-10 exercises, 10-15 reps for.2 non consecutive days

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42
Q

What is the definition of a risk factor and the oppostive of a risk factor

A

A factor associated with an increase in the chances of developing a disease.

It may be a cause (cigs) or simply a risk marker (diet)

A risk factor associated with decreased risk is known as a protective factor.

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43
Q

What are the 2 factors that have an inverse relationship with disease development

A

PA and SES

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44
Q

What is another name for lack of blood supply to heart

A

myocardial ischemia

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45
Q

Define coronary heart disease and the health consequences

A

is caused by a lack of blood supply to the heart muscle (myocardial ischemia), resulting from a progressive, degenerative disorder known as atherosclerosis.

Health Consequences:
Angina pectoris – chest pain.
Myocardial infarction – heart attack.

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46
Q

explain progression of ahteroscleorsis

A

Normal artery: little to no blockage
angina: slight blockage
myocardial ischemia: 80% blockage

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47
Q

Name some positive and negative risk factors for CHD

A 
Positive Risk Factors for CHD
Age /Family history
Hypercholesterolemia/Hypertension
tobacco)
Diabetes or Prediabetes
Overweight and Obesity
Physical inactivity

Negative Risk Factor for CHD
HDL-cholesterol (good chol.)

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48
Q

Name some factors that can damage the lining of coronary arteries

A

High blood cholesterol
High blood LDL cholesterol (bad chol)
High blood triglycerides (fat concentration)
High blood homocysteine levels
Excessive saturated dietary fat
Excessive dietary cholesterol
Diabetes
High blood pressure (hypertension)
Smoking cigarettes (nicotine)
Chronic inflammation from gum disease or STDs
Reaction to perceived emotional stress & anger

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49
Q

What is a modifiable risk factor

A

a risk factor that could be changed/modified

50
Q

What was the main purpose of the interhart study?

A

whether the effects of risk factors for coronary heart disease vary in different countries or ethnic groups of the world.

51
Q

What were the 2 most important modifiable risk factors for CHD?

A

1) smoking
2) Abnormal lipids (cholesterols)
* account for 2/3 of risks

52
Q

Define hypertension

A

is a chronic, persistent elevation of blood pressure (at rest)
a systolic BP grater equal 130 mm Hg, or
a diastolic BP greater equal 80 mm Hg, or
taking antihypertensive medicine.

53
Q

What are the BP classifications for adults

A

normal: less than 120 and less than 80
elevated: 120-129 and less than 80
stage 1 hypertension: 129-139 OR 80-90
stage 2 hypertension: greater equal than 140 or greater equal than 90

54
Q

What is important to note when prescribing exercise to people with hypertension?

A

Do not want to use heavy loads of heavy weight will increase blood pressure significantly therefore it can be dangerous= primarily aerobic activities at 40-60% max Vo2

55
Q

Define Hypercholesterolemia

A

an elevation of total cholesterol in the blood.

also referred to as hyperlipidemia.

56
Q

Define Dyslipidemia

A

an abnormal blood lipid profile.

high TC and/or, high LDL-C, and/or low HDL-C.

57
Q

What is cholesterol and what can an excess cause?

A

is not a true fat (there for structural (does not provide energy)
is soluble in fats rather than in water.
in excess, it can clog arteries & increase the risk of CVD.

58
Q

What are the functions of cholesterol>?

A 
Used to build cell membranes.
A major component of myelin in nerves.
Used to synthesize steroid hormones:
produce sex hormones.
Used to form bile acids necessary for fat digestion.
A precursor of Vitamin D.
59
Q

What are the 2 sources of cholesterol?

A

Engogenous: 80% cholesterol is manufactured in the liver, synthesis varies between 0.5 to 2.0 g.

Exogenous: 20% comes from dietary sources of animal origin. (high saturated fatty acids increases chol formation)

60
Q

What are the 4 transporters of lipids and their purpose?

A

Chylomicrons: Export exogenous triglycerols
VLDL: carry endogenous triglycerides
LDL: mostly cholesterol and can deposit its contents is in coronary artery
HDL: reverse choleresterol transport (can bring the choleretl from the corony artery to the liver to be destroyed)

61
Q

What are the range guidelines for total cholesterol

A

borderline high: 200-240 mg/DL (start of dyslipedemia)

62
Q

What are the range guidelines for LDL

A 
optimal: less than 100
near optimal: 100 to less than 130
borderline high: 130-less than 160 (starting for dyslipedemia)
high: 160-less than 190
very high: 190 and up
63
Q

What are the range guidelines for HDL

A

low: less tha n40
Normal: 40 to less than 60
high (desiratable): greater than 60

64
Q

What are the range guidelines for tris

A

normal: less than 150
borderline: 150- less than 200
high: 200- less than 500
very high: 500 and up

65
Q

What is diabetes mellitus and how does it arrise

A 
high levels of blood glucose resulting from defects in:
insulin secretion, and/or
insulin action (or proper use of insulin).
66
Q

What are the types of diabetes

A 
type 1
type 2
gestational diabetes
other types (malnutrition, disease)
67
Q

True or false: type 2 diabetes are preventable?

A

TRUE

68
Q

What is the age or onset, proportional of all diabetes, appearance of symptoms, metabolic ketoacidosis, obesity at onset and insulin for type 1 and type 2

A 
type 1
age: less than 25
proportion: 5-10
symtpoms; acute or subacute
metabolic ketoacidocis: frequent
obesity: uncommon
insulin: decreased of non

type 2:

age: greater than 25
proportion: 90-95
symptoms: slow
metabolic: none or rare
obesity: rare
obesity: common
insulin: variable

69
Q

Wht is ketoacidosis?

A

occurs when your body produces high levels of blood acids called ketones. The condition develops when your body can’t produce enough insulin.
BLOOD BECOMES MORE ACIDIC with the production of ketones.

70
Q

True or false: you dont need 2 tests for the fasting blood glocuse test?

A

FALSE you need 2

71
Q

What is the fasting blood glucose test and what are the desirable factors

A

How much glucose is in the blood in absense of food

normal: less than 100
impaired/prediabetic: 100 to less than 126
diabetes: 126 or more

72
Q

What is the oral glucose tolerance test and what are the desirable values?

A

give you grams of pure glucose then an hour later they take blood again and compare to See how much glucose was absorped by the insulin

normal: less than 140
impaired: 140- less than 200
diabetes: greater equal than 200

73
Q

What is the HbA1c test (glycated hemoglobin test), the duraction and what are the desirable values?

A

measures percentage of hemoglobin that is coded with glucose, (average blood glucose concentration for the past 2 or 3 month)

normal: less than 5.7
prediabetes: 5.7 to less than 6.5
diabetes; greater equal to 6.5

74
Q

What is the definition of metabolic syndrome and what are other names for it

A

refers to a combination of CVD risk factors associated with hypertension, dyslipidemia, insulin resistance, &
abdominal obesity.

Syndrome X, prediabetes syndrome

75
Q

True or false: the criteria for metabolic syndrome do not vary organization to organization?

A

false

76
Q

WHat are the critereias for MS

A

absolutely required, insulin resistance, hypertension, hyperglycemia, hyperinsumia, dislipedia, obsesity/overweight, microalburania,

77
Q

what are the requirements for MS forWHo

A

insulin resistance and 2/5 other crit

78
Q

what are the requirements for EGIR for MS

A

insuline resistance and.2 other crit

79
Q

what are the requirements for NCEP and AHA

A

no absolute but 3/5 conditions

80
Q

what are the requirements for IDF for MS

A

abdominal obseity and 2 crit

81
Q

what are the requirements for AACE

A

hyperglycemia and 2 citeria

82
Q

what is microalbuminuria and what are the normal values

A

It is a protein found in the bloo

if microalbuminira excretion is greater or equal to 20 or albu/creatine exertion greater than 30

83
Q

What is the definition for obesity according to WHO

A

having abnormal or excessive fat accumulation that may impair health

84
Q

True or false: 1 in 2 adults (≥ 18 yrs) is overweight, & more than 1 in every 10 adults is obese (WHO, 2016).

A

FALSE, 1 in 3 adults

85
Q

Who is the leader in obsecity and is it becoming a problem worldwide?

A

USA and yes

86
Q

What are the BMI value classications for obseity and why is it faulty?

A

underwight: less than 18.5
normal: 18.5 to less than 24.9
overweight: 25 to less than 29.9
obesity: 30 and greater

not the best because some athletes have alot of muscles in abdominal region

87
Q

Does SES affect weight?

A

OBESITY DECREASES WITH HIGHER HOUSEHOUSE EDUCATION

88
Q

True or false: Obseity rates keep climbing

A

True

89
Q

What are the risks of obesity

A 
Shorter life expectancy
Coronary heart disease
Hypercholesterolemia
Hypertension
Type 2 diabetes mellitus
Certain cancers
Osteoarthritis
90
Q

What are the 5 muscoloskeletal diseases

A

1) Osteoporosis
2) Osteoarthritis
3) Bone fractures
4) Connective tissue tears
5) Low back syndrome

91
Q

What is osteoporisis

A

is a disease characterized by the loss of bone mineral content & bone mineral density

92
Q

what are the factors that affect bone mineral content and density

A 
Aging,
Amenorrhea (loss of menstral cycle over 3 cycles)
Malnutrition,
Menopause, &
Physical inactivity.
93
Q

What is the value used to determine osteoporosis

A

bone mineral density (BMD) that are more than 2.5 standard deviations below the mean value for young adults.

94
Q

What is osteopenia

A

defined as low bone mineral mass, is a precursor to osteoporosis.

95
Q

Is there a higher prevalence of osteoporosis in men or women>

A

women

96
Q

What are the most common fractures due to osteoporosis?

A

vertebral, wrist and hip

97
Q

What are the main factors that combat bone density loss

A

Adequate calcium intake
Adequate vitamin D intake
Regular physical activity

98
Q

What is the leading cause of death worldwide?

A

CANCER

99
Q

what are the 4 most common cancers (2020) worldwide

A

, lung, breast, colon, prostate

100
Q

what are the 5 most common causes of cancer death worldwide 2020

A 
Lung cancer (1.80 million deaths);
Colon and rectum cancer (935 000 deaths);
Liver cancer (830 000 deaths); 
Stomach cancer (769 000 deaths); and
Breast cancer (685 000 deaths).
101
Q

WHAT percentage of canadians are likely to recive a cancer diagnosis in their lifetime? and how many will die?

A

nearly 1/2 of canadians

83 300

102
Q

What are the stages of cancer?

A

stage 0: group of abnormal cells that may become cancer

1: cancer is small and contained
2: bigger but still contained
3: large and may have spread
4: cancer has spread and distant from start point

103
Q

What are the main cancer risk factors?

A 
Tobacco use
Alcohol use
Unhealthy diet
Physical inactivity
Infection-related risk factors (Hepatitis, HPV)
104
Q

What does the American Cancer society recommend for physical activity

A

Same as the american PA guidelines for adults

105
Q

True or false: adults that participate in regular PA have reduced risks of developing cancer?

A

TRUE

106
Q

What are thr 6 general categories of health that PIA affects

A 
cardiorespitory
pulmonary 
muscoluskeletal
psychological 
metabolism 
cancer
107
Q

What is the CDC and ACSM physical activity recommen dation?>

A

every us adult should do greater than or equal to 30 minutes of moderate intesity exercsie on most days of the week

108
Q

what is microalbuminuria and what are the normal values

A

It is a protein found in the bloo

if microalbuminira excretion is greater or equal to 20 or albu/creatine exertion greater than 30

109
Q

what are the requirements for EGIR for MS

A

insuline resistance and.2 other crit

110
Q

what are the requirements for IDF for MS

A

abdominal obseity and 2 crit

111
Q

what are the requirements for NCEP and AHA

A

no absolute but 3/5 conditions

112
Q

what is the leading cause of cancer death in canada

A

lung

113
Q

what are the main types of cancers leading to cancer mortality each year

A 
lung
colon
liver
stomach
breast
114
Q

most frequent types of cancer wordlife

A

breast
lung
colon
prostate

115
Q

primary cause of cancer

A

tobacco

116
Q

which cancer has the highest incidence in canada both genders

A

lung

117
Q

what are the second, third and fourth most common cancers in canada

A

lung breast, colorectal prostate

118
Q

what are the 1st, 2nd, 3rd, 4th most common cancers in canadian males

A

prostate, lung, colorectal, bladder

119
Q

what are the 1st 2nd 3rd and 4th most common cancers in canadian females

A

breast, lung, colorectal and uterus

120
Q

what are the 4 main cancer deaths in canada

A

lung, colorectal, pancreasm breast

121
Q

what are the 1st 2nd 3rd 4th causes of cancer DEATH in canadian males

A

lung, colorectal, prostate, pancreas

122
Q

what are the 1st 2nd 3rd 4th causes of cancer death in canadian females

A

lung, breast, colorectal, pancrease

EXCI 252: INTRO TO PHYS ACT (9 decks)

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