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Wellness and Prevention > Physical Activity > Flashcards

Physical Activity Flashcards

1
Q

People who are physically active _____ a week have a ______ risk of dying earlier than those who are active for less than _______ a week

A

7 hours

40% lower

30 minutes

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2
Q

you can put yourself at lower risk of dying early by doing what?

A

150 minutes a week of moderate-intensity aerobic activity

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3
Q

T/F: as much as half the functional decline between the ages 30 and 70 is due to an inactive way of life

A

TRUE

25.3% of the adult US population report being physically inactive

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4
Q

according to the Physical Activity Guidelines for Americans you need what 2 types of physical activity a week to improve your health?

A

aerobic

muscle-strengthening

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5
Q

Adults need:

A
  1. 150 minutes of moderate-intensity aerobic activity every week and muscle-strengthening activities on 2 or more days a week

OR

  1. 75 minutes of vigorous-intensity aerobic activity every week and muscle-strengthening activities on 2 or more days a week

OR

  1. An equivalent mix of moderate and vigorous intensity aerobic activity and muscle-strengthening activities on 2 or more days a week
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6
Q

what counts as strengthening activity?

A
  1. lifting weights
  2. working with resistance bands
  3. doing exercises that use your body weight for resistance
  4. heavy gardening (i.e. digging, shoveling)
  5. Yoga
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7
Q

List the health benefits that physical activity has for children

A
  1. Opportunities for socializing
  2. Improve fitness
  3. Increased concentration
  4. Better academic scores
  5. Stronger heart, bones and healthier muscles
  6. Healthy growth and development
  7. Improved self-esteem
  8. Better posture and balance
  9. Lower stress
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8
Q

children and adolescents should do ___________ of physical activity ________

A

60 minutes or more

each day

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9
Q

list general physical activity guidelines for children and adolescents

A
  1. 60 minutes or more a day
  2. aerobic activity making up most of those 60 minutes
  3. include vigorous-intensity aerobic activity on at least 3 days per week
  4. include strengthening activities, mostly BW, at least 3 days per week for 60 minutes or more
  5. include bone strengthening activities, such as jumping rope or running, at least 3 days per week for 60 minutes or more
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10
Q

list tips to help kids get active

A
  1. encourage walking to school and getting active as a family
  2. get them to skateboard, bike or run instead of getting a ride
  3. ask them to walk the dog
  4. have them rake the leaves, shovel snow or carry groceries
  5. build active opportunities into daily classroom routines and encourage students to join a school sport team
  6. take kids to the playground or to the park to play
  7. reduce screen time
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11
Q

list factors that are positively associated with adult physical activity

A
  1. postsecondary education
  2. higher income
  3. enjoyment of exercise
  4. expectation of benefits
  5. belief in ability to exercise (self-efficacy)
  6. history of activity in adulthood
  7. social support from peers, family, or spouse
  8. access to and satisfaction with facilities
  9. enjoyable scenery
  10. safe neighborhoods
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12
Q

list factors that are negatively associated with adult physical activity

A
  1. advancing age
  2. low income
  3. lack of time
  4. low motivation
  5. rural residency
  6. perception of great effort needed for exercise
  7. overweight or obesity
  8. perception of poor health
  9. being disabled
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13
Q

amongst children ages 4-12 the following factors have a positive association with physical activity

A
  1. gender (boys)
  2. belief in ability to be active (self-efficacy)
  3. parental support
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14
Q

amongst children ages 13-18 the following factors have a positive association with physical activity

A
  1. parental education
  2. gender (boys)
  3. personal goals
  4. physical education/school sports
  5. belief in ability to be active (self-efficacy)
  6. support of friends and family
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15
Q

list environmental influences that are positively associated with physical activity among children and adolescents

A
  1. presence of sidewalks
  2. having a destination/walking to a particular place
  3. access to public transportation
  4. low traffic density
  5. access to neighborhood or school play area and/or recreational equipment
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16
Q

childhood today is characterized by _________ resulting in more _________ behavior

A

greater institutionalization

sedentary

17
Q

how can schools encourage more unorganized activity during breaks and other periods of unorganized time at school?

A
  1. use of outdoor environments in teaching different subjects (outdoor education)
  2. short classroom-based physical activities either at beginning of or during lessons
  3. practice of walking and cycling to and from home
18
Q

5 facts about community-wide campaigns

A
  1. large-scale, multicomponent campaigns that deliver messages by using media such as TV, radio, newspaper columns and inserts, and tailers in movie theaters
  2. characterized by a “brand” message using consistently through all means and channels of communication
  3. include policy and environmental changes
  4. campaign messages can be directed to large and relatively undifferentiated audiences through diverse media and communication, or can be tailored to fit the needs of specific populations
  5. campaigns are usually sustained efforts with ongoing high visibility, and often involve many sectors and partnerships
19
Q

community-wide campaigns often shown to improve community by developing or strengthening what?

A
  1. social networks
  2. community member’s sense of cohesion and collective ability to bring about change
20
Q

key considerations for community-wide campaigns

A
  1. resource-intensive
  2. require well-trained staff
  3. difficult to ensure an adequate “dose” or exposure to the intervention for all sectors of the community
21
Q

describe the B.C Walks Campaign

A
  1. Community-wide campaign conducted by the United Health-Services in Broome County, NY
  2. developed to promote 30 min of daily walking among inactive residents aged 40-50 yrs
  3. used paid media, public relations, and public health activities
  4. Included intense 8-week multimedia blitz coupled with community activities
  5. campaign staff worked closely with transportation and land-use officials in the county to expand safe opportunities for walking through development of trails and improvements to sidewalks
22
Q

how effective was the B.C Walks Campaign?

A

78% of Broome County respondents reported hearing about the campaign

percentage of older adults who reported an increase in walking was 34% higher in Broome County than in control county

23
Q

1 priority for implementing physical activity

A

patient safety

24
Q

how can you know if your pt is safe to exercise?

A

pre-activity screening

  1. PARQ
  2. AHA/ACSM Screening
  3. Facility specific screening form
  4. Medical history form
25
Q

list absolute contraindications to exercise (10)

A
  1. recent sig changes in ECG
  2. Acute MI (within last 2 days)
  3. Unstable angina
  4. uncontrolled cardiac dysrhythmias causing symptoms
  5. symptomatic aortic stenosis
  6. uncontrolled HF
  7. acute PE or pulmonary infarction
  8. suspected or known dissecting aneurysm
  9. acute myocarditis or pericarditis
  10. acute systemic infection with fever, body aches, or swollen lymph nodes
26
Q

list relative contraindications to exercise (11)

A
  1. left main coronary artery stenosis
  2. moderate stenotic valve heart disease
  3. electrolyte abnormalities
  4. severe HTN (systolic >200, diastolic >110)
  5. neuromotor, MSK, or rheumatoid disorders exacerbated by exercise
  6. hypertrophic cardiomyopathy
  7. tachy or brady dysrhythmias
  8. uncontrolled metabolic disease
  9. ventricular aneurysm
  10. chronic infectious disease (hepatitis, mono, AIDS)
  11. mental or physical impairments
27
Q

list general S/S of CVD

A
  1. chest pain - cardiac ischemia referral
  2. SOB at rest or with minimal exertion
  3. unexplained dizziness
  4. ankle/LE edema
  5. palpitations
  6. intermittent claudication
  7. unusual fatigue or SOB with usual activity
  8. nail clubbing
  9. cyanosis
28
Q

things to track when monitoring response to exercise testing

A
  1. HR
  2. BP
  3. RPE
  4. dyspnea
  5. O2 saturation
  6. Pain
  7. angina
29
Q

when to stop exercise

A
  1. Blood pressure monitoring
    1. drop in SBP > 10
    2. excessive rise in SBP >250
    3. excessive rise in DBP > 115
  2. Heart rate response
    1. failure to increase with increasing exertion
    2. change in rhythm with palpation or auscultation
  3. symptomatic
30
Q

other S/S that indicate time to stop exercise

A
  1. increase nervous system symptoms
  2. signs of poor perfusion
  3. leg cramps
  4. excessive fatigue
  5. SOB
  6. angina
  7. EKG abnormalities
  8. pt request
  9. clinical judgement
31
Q

how to assess intensity with exercise

A
  1. relative intensity → talk test
  2. perceived exertion → RPE
32
Q

define relative intensity

A

level of effort required by a person to do an activity. People pay attention to how physical activity affects their HR and breathing

33
Q

what is the talk-test?

A
  • moderate-intensity activity you can talk, but not sing, during the activity
  • vigorous-intensity activity, you will not be able to say more than a few words without pausing for a breath
34
Q

target heart rate for physical activity levels

A
  • moderate-intensity = 50-70% of max HR
  • vigorous-intensity = 70-85% of max HR
35
Q

quick screen → 2 question assessment

A
  1. how many times a week do you usually do 20 min or more of vigorous intensity physical activity that makes you sweat/puff and pant?
    1. 3 or more
    2. 1-2x
    3. none
  2. how many times a week do you usually do 30 min or more of moderate-intensity physical activity or walking that increases your HR or makes you breath harder than normal?
    1. 5 or more
    2. 3-4x
    3. 1-2x
    4. none
36
Q

how do you score the two question assessment/screen?

A
  • want pt to indicate either 3 or more on 1st question or 5 or more on 2nd to feel they are sufficiently active
  • number of sessions indicated in questions is combined to determine total activity
    • 5-7 session per week is considered adequate
    • >/= 8 high activity levels
37
Q

list longer outcome measures that can assess activity levels in greater detail

A
  1. Modifiable Activity Questionnaire (MAQ)
  2. Previous Week Modifiable Activity Questionnaire (PWMAQ)
  3. Physical Activity Readiness Questionnaire (PAR-Q)
  4. International Physical Activity Questionnaire (IPAQ)

Wellness and Prevention (15 decks)

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