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Health 200 > Module 3 > Flashcards

Module 3 Flashcards

1
Q

What is the principle of readiness?

A

A physical activity readiness questionnaire is done. It determines whether a person is healthy enough to engage in physical activity or not (plus potential medical exam).

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2
Q

what is the first level of Readiness?

A

1) Apparently healthy

- applies to those 40 years and younger who have NO major risk factors. NO medical exam is necessary.

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3
Q

second readiness level?

A

2) individuals at risk
- applies to those who have symptoms suggestive of possible heart disease, pulmonary/ metabolic disease, or a coronary risk factor. A medical exam IS necessary.

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4
Q

3rd readiness level?

A

3) individuals with disease
- applies to those who definitely have a cardiovascular disease. Medical exam IS necessary and it is strongly recommended that medical supervision is needed while the person exercises.

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5
Q

Is a medical exam really required?

A

Although it is strongly suggested, It provides another barrier in engaging exercise. Furthermore, a sedentary life is far more dangerous than a gradual and sensible exercise program.

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6
Q

What is the principle of individuality

A

Most people positively respond to training however gains differ across the board where some people make substantial gains and others make very few.On average people can expect a 15-20% increase in VO2 max after several months of training.

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7
Q

What is a non-responder?

A

an individual who makes very small gains or possibly no gains. They are less than 5% of exercise participants.

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8
Q

What does improvement in your metabolic profile indicate?

A

moderate aerobic exercise positively effects your metabolic profile. This in turn..

  • provides better insulin sensitivity
  • glucose tolerance
  • improved cholesterol levels
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9
Q

t or f, Health standards are lower and achieved with modest effort compared to physical fitness standards.

A

true, individuals who moved for 15 min a day or 90 min a week reduced their mortality risk by 14%. Every additional 15 min reduced mortality by another 4%.

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10
Q

What does physical fitness training focus on?

A

both central and peripheral factors with more emphasis on peripheral factors which uses HIIT (high intensity interval training)

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11
Q

What does health training focus on?

A

focuses on central factors which utilizes longer duration/lower intensity

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12
Q

What is the activity continuum

A

ranges from sedentary to highly active ( meets all norms of aerobic training).

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13
Q

when do best health returns occur?

A

when recommended frequency, duration and intensity for aerobic workouts is coupled with the minimum of 10,000 steps a day .

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14
Q

How many minutes a week does health Canada recommend.

A

150 minutes min

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15
Q

the amount of fat and LBM a person has is determined by what factors?

A

gender - woman have more body fat
age - body fat increases with age
hereditary - genetics. Body build cannot be changed but it can be maximized through diet and exercise.
metabolism - slower met means more body fat

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16
Q

what is an endomorph, mesomorph, and ectomorph?

A

Endomorph - a person with a soft round body with lots of fat

mesomorph- a person with a compact muscular build

ectomorph- a person with a lean and delicate body build

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17
Q

what is the sluggish metabolism theory?

A

Fewer calories are needed for normal functioning. food is turned into energy very slowly and more effectively. less than 1-2 % of people have it

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18
Q

What 3 factors influence metabolism.?

A

1) genetics
2) thyroid function
3) muscle mass

muscle is more metabolically active. It requires more energy to maintain it and therefore each additional pound of muscle raises the BMR. (basal metabolic rate- resting metabolism) by 35 calories a day.

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19
Q

What has the greatest impact on metabolism?

A

Strength training and HIIT aerobic training.

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20
Q

What is the fat cell set point theory?

A

the size and number of fat cells determines degree of fatness. obese individuals have higher set points. Once a fat cell is created it exists for life. Aerobic exercise changes your set point.

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21
Q

What is essential body fat?

A

this is body fat need for proper physiological functioning. body fat lower than your essential body fat is life threatening.

Men - 3%
woman - 12%

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22
Q

Body fat percentage is a good reflection of health. What is it’s range for people younger than 30?

A

men : 12-20%
women: 17-25%

30 - 49 years
males 13 - 21%
females 18-26%

50+ years

males: 14-22%
females: 19 -27%

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23
Q

what percentage of Canadians are considered overweight or obese? what % of cancers are caused by excess weight.

A

60% overweight / obsese

20% cancers

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24
Q

for every 10% a person is above normal weight, how many years is life expectancy decreased by?

A

1 year for every 10%.

The average person gains 1-2 pounds per year and loses 0.5 pounds of LBM

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25
Q

Being underweight is associated with increased risk of mortality (heart damage, organ shrinkage, reproductive disorders etc) t or f?

A

true

26
Q

Is weight a good assessment of health?

A

NO, a person can have good BW but poor nutrition and physical activity.

BW doesnt differentiate between the michelin man and the terminator.

27
Q

what are the most ideal factors to evaluate health?

A

Body fat percentage, waist circumference, and waist to height ratio.

28
Q

What is the apple like body shape called? What does it imply?

A

Android body shape.
waist to hip ratio
men: +/ = than 0.9
woman: +/= 0.8

apple has a waist larger than the hips. Therefore most of the fat is carried in the abdominal area. Apples have twice the risk of coronary heart disease, high BP, diabetes and more.. more prevalent in men

29
Q

What is a pear like body called. What does it imply?

A

Gynoid body shape.
waist to hip ratio
men: less than 0.9
women: less than 0.8

hips are wider than their upper body. Fat is most likely stored in the hips and thighs. more prevalent in women.

30
Q

ideal waist to hip ratio?

A

Men: 0.8
Women: 0.7

men are low risk between 0.8 and 1. They are high risk above 1.

Woman are low risk between 0.7 and 0.8. They are high risk above 0.8

Waist to hip is 3 times better than BMI at predicting heart attack risk

31
Q

general Waist size guidlines

A

men: 34.5-40” moderate risk
women: 32.5 -35” moderate risk

below each range is low risk.
above each range is high risk

32
Q

What can result from excess liver fat?

A

increased insulin resistance, cholesterol abnormalities, etc. The only thing that can consistently predict metabolic disorders is fat in the liver.

33
Q

Waist to height ratio values.

A

risk waist to height

1) increased <0.4
2) low 0.4-0.5
3) increased 0.5-0.7
4) very high >0.7

34
Q

What are the limitations of BMI

A

It doesn’t directly consider body fat nor does it consider the distribution of fat throughout the body. If your are very lean, very muscular, very tall, or very short it will be inaccurate

35
Q

If you are muscle wasting, BMI…

A

underestimates body fatness

36
Q

If you are short, BMI…

A

overestimates body fatness

37
Q

If your have a high degree of muscle mass, BMI…

A

overestimates body fatness

38
Q

african American/Polynesian, BMI..

A

overestimates body fatness

39
Q

Chinese and south asian, BMI…

A

underestimates body fatness. ( therefore they have higher risk than BMI indicates)

40
Q

What is the normal range for BMI?

A

less that 18.5 is underweight
more than 40 is obese

18.5-24.99 is considered acceptable and low risk of disease.

41
Q

what is the primary and secondary benefits of exercise?

A

Primary: normalization of insulin and leptin levels.

Secondary: weight loss and normalization of sugar blood sugar levels.

42
Q

what is the optimal mode of exercise for reducing fat mass and body mass?

A

Aerobic training

43
Q

What training is needed to increase LBM in overweight and/or obese individuals?

A

Resistance training (exercising muscles using opposing force)

44
Q

How do you find ideal body weight?

A

(current body weight) x (body fat %) = (pounds of fat)

(current weight) - (fat mass) = LBM

LBM / (1- desired BF%) = ideal weight

45
Q

what is the suggested workout minimum?

A

150 minutes of moderate intensity aerobic physical activity each week. Strength training is recommended at a minimum of twice a week.

46
Q

what is a normal morning resting heart rate? (RHR)

A

RHR should be about 60 to 80 bpm. High RHR is associated with many diseases.

47
Q

what is the recommended length of time to sleep?

A

7-8 hours sleep / night

48
Q

what is normal blood pressure?

A

normal:
systolic - 120 diastolic - 80
hypertension
systolic - 140 diastolic -90

between is pre-hypertension

49
Q

what is the american health associations suggestion for sugar intake?

A

woman: no more that 100 calories a day of added sugars
men: no more than 150

50
Q

t or f, high blood sugar levels associated with diabetes can damage nerve and blood vessels leading to build up of fat on vessel walls. This can impede blood flow and cause atherosclerosis (artery disease).

A

True

51
Q

vision loss, kidney damage and lower immune function are the affects of what?

A

chronic high blood sugar

52
Q

What does cholesterol level indicate

A

cholesterol level is a measure of the fats circulating in the blood stream. High levels of it increase risk of coronary artery disease and stroke.

53
Q

what is LDL, HDL, and triglycerides?

A

LDL - bad cholesterol
HDL - good cholesterol
Triglycerides - natural fat

54
Q

what is the cholesterol recommendations

A

total cholesterol <200 mg/dl
LDL <100 mg/dl
HDL >40mg/dl
triglycerides <150 mg/dl

optimal ratio of total cholesterol to HDL’s is 3.5 to 1.
The greater the ratio the more you are at risk.

55
Q

what is the average intake of salt in america per person per day?

A

men - 10.4 grams / day
woman - 7.3 grams /day

THE RECOMMENDED SALT IN TAKE PER DAY IS 1.5 GRAMS /DAY

56
Q

What is C-reactive protein?

A

it is a marker for level of inflammation and an indicator of potential heart trouble.

Chronic inflammation is bad for health b/c the inflammatory molecules such as cytokines may be part of certain disease processes.

57
Q

what levels of c-reactive protein are there?

A

less than 1 mg/L- low risk
1-3 mg/L - average risk
more than 3 mg/L - high risk

58
Q

t or f, tobacco has over 50 carcinogens, and smokers lose AT LEAST 10 years of life expectancy

A

True

59
Q

True or false, drinking red wine minimally increases your bodies HDL (good calcium)

A

True!! however exercise offers better increases in HDL.

60
Q

what is the recommended alcohol intake for americans?

A

men: 1-2 drinks / day
woman: 1 drink / day

Health 200 (9 decks)

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