Lecture 3 Flashcards

1
Q

Health:

A
  • includes physical, mental, and spiritual aspects

- absence of injury or disease

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2
Q

According to the dichotomous classification of health, an individual is either ____ or _____.

A
  • healthy

- not healthy

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3
Q

According to the dichotomous classification of health, presence of injury or disease indicates the individual is ______.

A

not healthy

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4
Q

WHO definition of health:

A
  • state of complete physical, mental, and social well-being

- not merely the absence of disease or infirmity

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5
Q

Health Council of the Netherlands definition of health:

A

the ability to adapt and to self manage

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6
Q

Healthy organisms are capable of ______, which is:

A
  • allostasis

- maintaining homeostasis through changing conditions

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7
Q

With physiological stress, a healthy organism can:

A
  • mount protective response
  • reduce potential for harm
  • restore equilibrium through adaptation
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8
Q

Name 4 health related physical fitness components.

A
  • cardiovascular
  • body composition
  • flexibility (suppleness)
  • muscular fitness (strength and endurance)
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9
Q

Name 3 other physical fitness components.

A
  • neuromotor (balance, agility, dexterity)

- explosiveness (power, speed, quickness)

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10
Q

Deterioration of 1 or more of the health related components may…

A

negatively influence health

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11
Q

Each of the 4 health related components must be _____ through physical activity.

A

maintained

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12
Q

Too little PA results in ______ in one or more of the health related components of physical fitness.

A

deterioration

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13
Q

Components of physical fitness are specific to…

A

type of PA

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14
Q

_____ may be used to maintain, restore or improve components of physical fitness.

A

exercise

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15
Q

Define cardiovascular component of PF.

A

ability to supply muscles with oxygen and ability for muscles to utilize oxygen

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16
Q

What are the 2 subtypes of cardiovascular components of PF?

A
  • aerobic

- anaerobic

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17
Q

What are the potential consequences of failing to keep up with the cardiovascular components of PF?

A
  • cardiac, pulmonary and/or vascular disease
  • impaired performance of sustained low intensity PA
  • impaired recovery following physical exertion
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18
Q

Body composition:

A

the absolute and relative amounts of fat, bone and muscle composing the body

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19
Q

What are the 3 subtypes of body composition?

A
  • muscle mass
  • fat mass
  • bone mass/bone mineral density
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20
Q

What are the potential consequences of failing to keep up with the body composition components of PF?

A
  • cardiac, pulmonary and/or vascular disease
  • metabolic diseases (eg. type II diabetes)
  • osteopaenia –> osteoporosis
  • sarcopaenia (muscle wasting)
21
Q

Flexibility/suppleness:

A

the range of motion through which a segment or joint can move

22
Q

What are the 2 subtypes of flexibility?

A
  • active

- passive

23
Q

What are the potential consequences of failing to keep up with the flexibility components of PF?

A
  • inability to perform physical tasks properly
  • increased risk of musculoskeletal injury
  • pain/discomfort
24
Q

Muscular Fitness:

A

the ability for a muscle to generate force (strength), repetitively or for a sustained period (endurance)

25
What are the subtypes of muscular fitness?
- static, dynamic | - eccentric, isometric, concentric
26
What are the potential consequences of failing to keep up with the muscular fitness components of PF?
- inability to perform physical tasks properly - inability to sustain performance of moderate to high intensity physical tasks - increased risk of musculoskeletal injury - impairment in static and/or dynamic balance - muscle spasms/cramping
27
Physical activity in Canada:
level of leisure-time physical activity for Canadians 12 and older
28
What is considered active?
3.0 kcal/kg/day
29
What is considered moderately active?
1.5 to 2.9 kcal/kg/day
30
What is considered inactive?
less than 1.5 kcal/kg/day
31
How many Canadians were physically active in 2005?
52%
32
How many Canadians were physically active in 2011?
54%
33
Are men or women more physically active in Canada?
- men: 56% | - women: 51%
34
Describe the PA guidelines for healthy adults.
- 150 min. (minimum) moderate to vigorous intensity aerobic PA/week - beneficial to add muscle and bone strengthening at least 2 days/week - more PA = greater health benefits
35
What is considered moderate intensity aerobic PA?
- brisk walking | - cycling
36
What is considered vigorous intensity aerobic PA?
- jogging | - cross country skiing
37
150-300 minutes per week of aerobic exercise may reduce risk of:
- premature death - heart disease - stroke - high BP - certain types of cancer - type II diabetes - osteoporosis - overweight/obesity
38
Why is emphasis placed on cardiovascular fitness?
- musculoskeletal dysfunction | - neurological disease
39
_____ is the most common form of PA.
locomotion
40
What are the 4 types of locomotion?
- walking - stair ascent/descent - running - cycling
41
What is the energy expenditure for walking?
4.8 kcal/kg/hour
42
What is the energy expenditure for stair ascent?
8.5 kcal/kg/hour
43
What is the energy expenditure for running/jogging?
8.2 kcal/kg/hour
44
What is the energy expenditure for cycling?
3.8 kcal/kg/hour
45
What is the purpose of ACSM guidelines?
- provide scientific evidence-based recommendations | - intended for adults whose goal is to improve physical fitness and health
46
What are the ACSM 4 levels of evidence?
- many control trials in target population (interventions) - few control trials (can be inconsistent or trials were done in other population and applied) - not controlled trials (no hypothesis) or ovservational - expert judgement including clinical experience
47
Physical activity guidelines is minimum PA required to _____ ____.
sustain health
48
PA guidelines are not specific to...
individual health related PF components
49
PA guidelines assumes the individual is...
in good health to begin with