Mid-Term Review Guide Flashcards
1
Q
Life Expectancy
A
- In 2014, 78.8 years old
- Females: 81.2
- Males: 76.4
2
Q
Factors that Affect Life Expectancy
A
- Tobacco
- Physical inactivity
3
Q
Chronological Age
A
- Your actual age in years from your birth date
4
Q
Biological Age
A
- An estimate of your well-being and general health compared to that of others of your age
5
Q
Age Biomarkers
A
- Blood pressure
- Blood glucose and cholesterol levels
- Field test for cardio-respiratory fitness
- Muscular strength
- Bone mineral density
- Skin elasticity
- Cognitive abilities, including memory
- Blood markers for systemic inflammation
6
Q
Causes of Death
A
- Tobacco
- Obesity
- Alcohol
- Microbial agents
- Toxic agents
- Motor vehicles
- Firearms
- Sexual behavior
- Illicit drug use
- Other
7
Q
Fitness
A
- The ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure-time pursuits and respond to emergencies
- Comprised of: cardio-respiratory fitness, muscle-strengthening activity, flexibility, and body composition
8
Q
Wellness
A
- An active process of becoming aware of and making choices toward a more successful existence
- Encompasses: physical, social, intellectual, emotional, and spiritual
9
Q
Exercise
A
- A subcategory of physical activity that is planned, structured, repetitive, and purposive in the sense that the improvement or maintenance of one or ore components of physical fitness is the objective
10
Q
Physical Activity
A
- Any bodily movement produced by the contraction of skeletal muscle that increases energy expenditure above a basal level
11
Q
Who Exercises
A
- Men
- Young adults
- Educated
- Higher income
- Married adults
- Live in the western United States
12
Q
Who Doesn’t Exercise
A
- Low income
- Old age
- Lack of time
- Low motivation
- Rural residency
- Effort needed
- Overweight
- Poor health
- Disabled
13
Q
Dietary Guidelines
A
- Healthy eating pattern
- Focus on food variety, nutrient density, and amount
- Limit calories from added sugars and saturated fats and reduce sodium intake
- Shift to healthy food and beverage choices
- Support healthy eating patterns for all
14
Q
Physical Activity Guidelines
A
- 150 minutes of moderate-intensity physical activity per week
- 75 minutes of vigorous-intensity physical activity per week
- 2 days of strengthening all muscle groups per week
- Higher times, higher rewards
15
Q
Other Guidelines
A
- American College of Sports Medicine
- Quantity and quality of exercise for adults
16
Q
Health Outcomes of Physical Activity
A
- Reduced risk of premature death
- Cardio-respiratory health
- Metabolic health
- Weight and energy balance
- Musculoskeletal health
- Functional ability and fall prevention
- Lower cancer risk
- Mental health
- Lower risk of adverse events
17
Q
Effects of Physical Activity on All Aspects of Life
A
Reduces the risk of many adverse effects
- Some is better than none
- Additional benefits occur through increases: higher intensity, greater frequency, longer duration
- Aerobic and muscle-strengthening
- Everyone benefits
- Out-ways adverse outcomes
18
Q
Stages of Change Model
A
- Precontemplation
- Contemplation
- Preparation
- Action
- Maintenance
19
Q
Precontemplation
A
- Not considering to make a change in your life in the foreseeable future
- Consciousness-raising, Social liberation, helping relationships
20
Q
Contemplation
A
- You are aware that a problem exists and you are seriously thinking about overcoming it, but have not yet made a commitment to take action
- Consciousness-raising, social liberation, helping relationships, emotional arousal, self-reevaluation
21
Q
Preparation
A
- Combines intention and behavior
- Monitor current behavior, analyze and identify patterns, and set a goal
- Social liberation, helping relationships, emotional arousal, self-reevaluation, commitment
22
Q
Action
A
- Begin to move toward a healthier behavior
- Social liberation, helping relationships, commitment, reward, countering, environmental control
23
Q
Maintenance
A
- After at least 6 months in the action phase
- Keeping up the new healthier habits that have replaced the old habits without much fear of returning to the old behavior
- Helping relationships, commitment, reward, countering, environmental control
24
Q
Processes that Promote Change
A
- Consciousness-raising
- Social liberation
- Helping relationships
- Emotional arousal
- Self-reevaluation
- Commitment
- Reward
- Countering
- Environmental control
25
Q
Consciousness-raising
A
- Increased awareness
- Stages: precontemplation, contemplation
- Techniques: read news or a book, watch tv, talk with a friend or doctor
26
Q
Social Liberation
A
- Societal support for the healthy change
- Stages: precontemplation, contemplation, preparation, action
- Techniques: health club, restaurants offering low-fat low-carb food
27
Q
Helping Relationships
A
- Support system of family, friends, and coworkers
- Stages: all 5
- Techniques: discuss plans with others, join someone else who is working on a behavior
28
Q
Emotional Arousal
A
- Emotional experience related to the unhealthy behavior
- Stages: contemplation, preparation
- Techniques: personal testimony from someone, seeing the consequences
29
Q
Self-reevaluation
A
- Understanding that your behavior is how you are known
- Stages: contemplation, preparation
- Techniques: see yourself as fit
30
Q
Commitment
A
- Making a firm commitment to change and believing that it can be done
- Stages: preparation, action, maintenance
- Techniques: New Year’s Resolution, tell others
31
Q
Reward
A
- Increasing the rewards for positive behavioral change and decreasing the rewards for unhealthy behavior
- Stages: action, maintenance
- Techniques: Rewards
32
Q
Countering
A
- Substituting healthy behavior for an unhealthy behavior
- Stages: action, maintenance
- Techniques: Walk instead of sit
33
Q
Environmental Control
A
- Avoiding triggers using cues
- Stages: action, maintenance
- Techniques: avoid dessert parties
34
Q
Self-Monitoring
A
- Observing and recording one’s own behavior
- Make sure you are aware of the seriousness of your problem
- Provide a benchmark
35
Q
Having a Plan
A
- Break your goal down into manageable steps
- What do you need?
- Timeline
- Steps to be taken
36
Q
Making a Contract
A
- Binds yourself to the course of action
- Start date
- Finish date
- The goal
37
Q
Barriers of a Successful Change
A
- Social Impact
- Stress
- Postponing
- Justification
- Denying Responsibility
38
Q
Social Impact
A
- Positive and Negative
- Positive: support groups, cheerleading, role models
- Negative: odd one out, peer pressure, temptation
- Let people know and explain goals
39
Q
Stress
A
- Count to 10 -> deep breaths
- Calming music
- Journal
- Short walk
- Stretch
40
Q
Postponement
A
- Identify out loud
- Pin down avoidance
- Revise
41
Q
Justification
A
- Make sure excuse is credible
- Write why you pushed it off
- There will be times you won’t be able to complete a step
42
Q
Denying Responsibility
A
- Blaming
43
Q
Who Is Not Allowed to Exercise?
A
- Heart condition
- Medicine for heart or blood pressure
- Pains on left side of body
- Chest pain
- Dizzy, loss of consciousness
- Breathless with mild intensity
- Problems worse with exercise
- Overweight
- Certain medical conditions
- Middle-aged or older
44
Q
Physical Activity Guidelines
A
- Two types a week: aerobic and muscle-strengthening
- 150, 75, and 2
- Moderate or Vigorous
45
Q
My Activity Pyramid
A
- Long term plan for weight management
- Combine exercise with eating
- Provides support, feedback, and monitoring
- Slow and healthy fitness and weight-loss goals
46
Q
FITT Formula
A
- Frequency
- Intensity
- Time
- Type
47
Q
Physical Activity Barriers
A
- Lack of Time
- Inconvenience
- Lack of Self-motivation
- Not enjoyable
- Boring
- Lack of confidence
- Fear of Injury
- Lack of management skills
- Lack of encouragement
- No parks, sidewalks, etc.
48
Q
Lack of Time
A
- Identify time slots
- Add to routine
- Minimal time
49
Q
Social Influence
A
- Explain your interest
- Invite friends
- New friends
50
Q
Lack of Energy
A
- Schedule
- Convince
51
Q
Lack of Motivation
A
- Plan ahead
- Friend
52
Q
Fear of Injury
A
- Warm up and cool down
- Exercise appropriately
- Minimal risk activities
53
Q
Lack of Skill
A
- Easy activities
- Take a class
54
Q
Lack of Resources
A
- Minimal facilities
- Inexpensive, convenient resources
55
Q
Weather Conditions
A
- Regular regardless of weather
56
Q
Travel
A
- Jump rope
- Halls or stairs
- Swimming pools
- YMCA
- mp3
57
Q
Family Obligations
A
- Have fun with the kids
58
Q
Retirement Years
A
- More active than less
59
Q
Environmental Considerations
A
- Heat
- Cold
- Pollution
- Altitudes
- Sick
- Soreness
60
Q
Safety when Exercising
A
- Warm up
- Cool down
- Right shoe
61
Q
Tracking Fitness
A
- Use technology
- Pedometer
- Heart rate monitor
- Count calories
- GPS
- App
