physical activity Flashcards
Goal of Healthy People 2020 for physical activity
improve health, fitness, and quality of life through daily physical activity
In 2017 what percentage of adults and adolescents were not meeting aerobic and muscle strengthening guidelines?
80%
Regular physical activity includes participation in _______ and _________ intensity p.a. and muscle strengthening.
moderate and vigorous
Why is physical activity important?
Improves health and quality of life at all ages, regardless of disability
Small increases in physical activity are associated with health benefits. T/F
True
Physical activity lowers the risk of?
early death CAD Stroke HBP Type 2 breast and colon cancer falls depression
Physical Activity Guidelines for Americans defines physical activity as?
any form of exercise or movement of the body that uses energy
According to PAGA, exercise does not need to occur in bouts of at least 10 minutes. T/F
True
Public health implications of using fitness technology to promote behavior change is promising. T/F
True
Benefits of physical activity/movement
cardiovascular blood sugar cancer prevention cognitive function mood and sleep balance of hormones extends telomere length improve joint diseases
What is a better reference to exercise?
movement or physical activity
Risk of CHD related events increases during ______ ______ _______.
strenuous physical activity
Physical activity guidelines
150-300 minutes a week moderate intensity
(2 1/2-5 hours)
75-150 minutes a week vigorous activity or combo of moderate/vigorous aerobic activity
What is dramatic relief?
being moved by emotions to progress to contemplation
What stage can you use dramatic relief?
precontemplation. use to move to conteplation
To move from contemplation to preparation you need to?
decrease the barriers to change, decrease the cons
To move from preparation to action you can use?
self-liberation, taking action by countering sedentary habits with healthier ones, get support, use rewards
Moving in maintenance uses _______ _______ to manage the environment.
stimulus control
Key exercise guidelines for adults from HHS
move more, sit less 150-300 minutes moderate 75-150 minutes vigorous spread activity throughout the week muscle-strengthening 2+ days a week, all major muscle groups
Key exercise guidelines for older adults (65+)
in addition to adult guidelines
multicomponet physical activity
determination of effort level to fitness level
understand impact of chronic conditions on safety
as physically active as abilities and conditions allow
Key guidlines for pregnacy and postpartum
150 min week moderate activity, spread through week
continue vigorous-intensity activity if habitually engaged in before pregnancy
monitor pregnancy
consult health care provider about adjustments
Key guidelines for individuals with chronic health conditions/disability
same as adults for amount of time and intensity
if usable to meet guidelines, engage according to avility and avoid inactivity
consult health care provider for specific recommendations
3 benefits of fitness activity tracking management?
improved health outcomes
medical cost
regional health disparities
There is lack of credible feasibility studies- further studies needed
According to ACSM exercise has a role in the treatment and prevention of how many chronic diseases?
40
Exercise reduces heart disease by ___%
40%
Sitting is now the new_______.
smoking
a little exercise is better than ____ _______.
no exercise
