Quiz #3 Flashcards
1
Q
> /= 65 yr healthy & people with chronic conditions:
- 5 HRPF components
- _ is the most common activity
- Emphasize on warm-up & cool-down
A
walking
2
Q
FITT recommendations for older adults:
Aerobic Exercise
- Frequency
A
> /= 5 days/week for moderate or >/= 3 days/week for vigorous
- 3-5 days/week of combination
3
Q
FITT recommendations for older adults:
Aerobic Exercise
- Time
A
30-60 min/day in bouts of at least 20 min each to total 150-300 min/week
4
Q
FITT recommendations for older adults:
Aerobic Exercise
- Type
A
walking
5
Q
FITT recommendations for older adults:
Muscle strengthening/endurance exercise
- Frequency
A
> /= 2 days/week
6
Q
FITT recommendations for older adults:
Muscle strengthening/endurance exercise
- Intensity
A
Moderate intensity
- Light intensity for older adults beginning a resistance training program
7
Q
FITT recommendations for older adults:
Flexibility
- Frequency
A
> /= 2 days/week
8
Q
FITT recommendations for older adults:
Flexibility
- Intensity
A
stretch to the point of feeling tightness or slight discomfort
9
Q
FITT recommendations for older adults:
Flexibility
- Time
A
Hold stretch 30-60 seconds
10
Q
FITT recommendations for pregnant women:
Aerobic exercise
- Frequency
A
3-4 days/week
11
Q
FITT recommendations for pregnant women:
Aerobic exercise
- Intensity
A
Moderate intensity exercise recommended for women with a pregnancy (BMI) <25 Kg
- Light intensity for pregnant (BMI) >/= 25 Kg
12
Q
FITT recommendations for pregnant women:
Aerobic exercise
- Time
A
Women with a pregnancy BMI of >/= 25 Kg who have been medically prescreened can exercise at a light intensity starting at 25 min/day adding 2 min/week until 40 min 3-4 days/week is achieved
13
Q
Long-term force of the blood against artery walls is abnormally high
A
Hypertension (high blood pressure)
14
Q
Blood pressure is determined by both the _ and the _
- The more blood heart pumps and the narrower arteries, the higher the blood pressure
A
- amount of blood the heart pumps
- amount of resistance to blood flow in arteries
15
Q
Hypertension (high blood pressure):
When blood pressure is too high
- Higher pressure puts extra _
- Over time, increases risk of heart disease, stroke, kidney failure
A
force on heart & vessels
16
Q
Hypertension (high blood pressure):
When blood pressure is too high
- Negative cycle
** short answer
A
- If BP is too high, artery wall muscles will respond by pushing back harder
- Artery walls get thicker
- Less space for blood flow
- Then makes BP even higher
17
Q
Hypertension (high blood pressure):
Risk factors
A
- Lack of physical activity
- Smoking, alcohol consumption
- Family history
- Too much salt
- Older age
18
Q
Hypertension (high blood pressure):
Systolic Blood pressure =
A
> /= 130 mmHg
19
Q
Hypertension (high blood pressure):
Diastolic Blood pressure =
A
> /= 80 mmHg
20
Q
Blood pressure measurements fall into 4 general categories
A
- Normal BP
- Elevated BP
- Stage 1 hypertension
- Stage 2 hypertension
21
Q
Blood pressure measurements:
Below 120/80 mmHg
A
Normal BP
22
Q
Blood pressure measurements:
Systolic pressure ranging from 120-129 mmHg and a diastolic pressure ranging from 80-89 mmHg
A
Elevated BP
23
Q
Blood pressure measurements:
Systolic pressure ranging from 130-139 mmHg or a diastolic pressure ranging from 80-89 mmHg
A
Stage 1 hypertension
24
Q
Blood pressure measurements:
Systolic pressure of 140 mmHg or higher or a diastolic pressure of 90 mmHg or higher
A
Stage 2 hypertension
25
Effects of Ex response
BP increases
26
Effects of Ex response:
Persons who have hypertension
- SBP could be extremely high (sometimes even >/= 250 mmHg)
- DBP remains constant, sometimes decreases
27
Effects of Ex response:
Persons who have hypertension
- SBP could be extremely high (sometimes even >/= 250 mmHg)
-- Several factors that affect BP, including blood volume, stroke volume, and heart rate
--- To meet muscles' increased oxygen demand, all these factors _
increase during exercise
- As a result, SBP rises
28
Effects of Ex response:
Persons who have hypertension
- DBP remains constant, sometimes decreases
-- To create more space for the increased blood flow during exercise, arteries _
dilate so DBP remains the same
29
Effect of Ex training:
Aerobic Ex training _
reduces BP
30
Effect of Ex training:
Aerobic Ex training reduces BP
- _ reduction in resting BP
-- Regular physical activity makes your heart stronger
--- A stronger heart can pump more blood with less effort
---- If your heart can work less to pump, the force on your arteries decreases, lowering your BP
5-10 mmHg
31
Ex testing:
Consult with doctor and obtain _ prior to physical activity
- Self-guided method & pre-screening (CVD risk factor classification)
clearance
32
Ex testing:
Stop Ex testing when _
- senior fitness test
SBP >/= 250 and/or DBP >/= 150 mm Hg
33
Ex programming:
- Benefits are greater when _
lose weight
34
Ex programming:
- It is advisable to accumulate more than _
150 min/week
35
Ex programming:
- If only hypertension, with no other conditions: follow _
- If combined with other conditions: use _
- healthy individual guideline
- chronic disease individual guideline
36
Special considerations for hypertension:
- Meet physician, self-guided methods
- watch out the adverse effects of medicine
- Ex Rx should focus on increasing caloric expenditure and reducing caloric intake
- _ is recommended
Moderate physical activity
37
Chronic conditions associated with physical inactivity:
- "Bad" - "Fatty acid" - "Blood"
Dyslipidemia
38
Chronic conditions associated with physical inactivity:
Hypertension & Dyslipidemia
- Frequently occur_ due to physical inactivity
- CVD risk factors
- 30% US population with _
- Nearly half of adults in US (180 million, or 45%) have _
- together
- Dyslipidemia
- hypertension
39
Chronic conditions associated with physical inactivity:
Abnormal blood lipid and lipoprotein concentration
Dyslipidemia
40
Chronic conditions associated with physical inactivity: Dyslipidemia
Abnormal blood lipid and lipoprotein concentration
- Low-density lipoprotein (LDL) cholesterol _ or,
- High-density lipoprotein (HDL) cholesterol _
- increases
- decreases
41
Chronic conditions associated with physical inactivity:
- Major cause of
-- CVD
-- Heart attacks
-- Stroke
Dyslipidemia
42
Dyslipidemia:
Soluble proteins that combine with and transport fat or other lipids in blood
lipoprotein
43
- In All cells of the body
- We need it to make hormones, V-D, and substance that helps digest food
- Your body makes all the cholesterol it needs
Cholesterol
44
Dyslipidemia - Cholesterol:
_ is bad because it becomes part of plaque, the stuff that can clog arteries and make heart attacks and strokes more likely.
LDL
45
Dyslipidemia - Cholesterol:
_ cholesterol is “good” cholesterol
- Think of it as the “healthy” cholesterol, so higher levels are better.
- Experts believe HDL acts as a scavenger, carrying LDL cholesterol away from the arteries and back to the liver, then broken down and out of the body.
HDL
46
Effects of Ex training:
Benefits on blood lipids
- 5%-10% _ in LDL-C
decrease
47
Effects of Ex training:
Benefits on blood lipids
- 5%-10% _ in HDL-C
increase
48
Statistical procedure for combining data from multiple studies, meta-analysis can be used to identify the common effect/finding among studies
Meta-analysis
49
Ex Testing: Dyslipidemia
- Consult with doctor _ to PA
- _ classification
- Not required for asymptomatic patients at light-moderate exercise
- Senior fitness test
- prior
- Self-guided method & CVD risk factor
50
Ex programming: Similar for Dyslipidemia and _
Hypertension
51
Ex programming: Dyslipidemia
- If only dys. with no other conditions: _
Follow healthy individual guideline
52
Ex programming: Dyslipidemia
- If combo with other conditions: _
Use chronic disease individual guideline
53
Ex RX for Dyslipidemia without comorbidities is very similar to Ex RX for _
healthy adults
54
Ex RX for Dyslipidemia:
Healthy weight maintenance should be _
- aerobic exercise becomes the foundation
emphasized
55
Ex RX for Dyslipidemia:
Aerobic
- Frequency
>/= 5 days/week to maximize caloric expenditure
56
Ex RX for Dyslipidemia:
Resistance
- Frequency
2-3 days/week
57
Ex RX for Dyslipidemia:
Flexibility
- Frequency
>/= 2-3 days/week
58
Ex RX for Dyslipidemia:
Flexibility
- Intensity
stretch to the point of tightness or slight discomfort
59
Ex RX for Dyslipidemia:
Resistance
- Intensity
Moderate (50-69% of 1-RM) to vigorous (70%-85% of 1-RM) to improve strength
- <50% 1-RM to improve muscle endurance
60
Ex RX for Dyslipidemia:
Aerobic
- Intensity
40-75% VO2r or HRr
61
Ex RX for Dyslipidemia:
Aerobic
- Time
30-60 min/day to promote or maintain weight loss, 50-60 min/day or more of daily exercise is recommended
62
Ex RX for Dyslipidemia:
Aerobic
- Type
Prolonged, rhythmic activities using large muscle groups (Ex: walking, cycling, swimming)
63
Ex RX for Dyslipidemia:
Resistance
- Time
- 2-4 sets, 8-12 repetitions for strength
-
64
Ex RX for Dyslipidemia:
Resistance
- Type
Resistance machines, free weights, and/or body weight
65
Ex RX for Dyslipidemia:
Flexibility
- Time
Hold static stretch for 10-30 seconds
- 2-3 repetitions of each exercise
66
Ex RX for Dyslipidemia:
Flexibility
- Type
static, dynamic, and/or PNF stretching
67
Special considerations for dyslipidemia: FITT
- dyslipidemia present with other conditions
- _ aerobic exercise of at least _ in duration to accumulate the duration recommendations
- intermittent
- 10 minutes
68
_ leads to CVD risk factors, diabetes, cancers, musculoskeletal problems
Overweight & obesity
69
Overweight & obesity:
In the US:
- _ of adults are overweight or obese, with 34% obese
≥ 68%
70
Overweight & obesity:
In the US:
- _ children and adolescents are overweight or obese, with 18.5% obese
-- 13.9% of 2-5 yr
-- 18.6% of 6-11 yr
-- 20.5% of 12-19 yr
32%
71
Overweight & obesity:
In the US:
- Approx. 10% of total _
health care cost
72
Overweight & obesity:
BMI = Below 18.5
weight status = _
Percentile = less than the 5th
Underweight
73
Overweight & obesity:
BMI = 18.5 - 24.9
weight status = _
Percentile = 5th - less than 85th
Normal
74
Overweight & obesity:
BMI = 25.0-29.9
weight status = _
Percentile = 85th - less than 95th
Overweight
75
Overweight & obesity:
BMI = 30.0-34.9
weight status = _
Percentile = Equal to or greater than the 95th
Obese (class I)
76
Overweight & obesity:
BMI = 35.0-39.9
weight status = _
Percentile = Equal to or greater than the 95th
Obese (class II)
77
Overweight & obesity:
BMI = 40.0 and higher
weight status = _
Percentile = Equal to or greater than the 95th
Extreme obesity (class III)
78
Weight gain is a complicated process determined by _
Causes & Risk factors
79
Weight gain is a complicated process determined by Causes & Risk factors:
- Activity
- Diet
- Gene
- Social, economical issues
- Other factors
80
Weight gain is a complicated process determined by Causes & Risk factors:
- Obesity occurs when take in more calories than burn. Body stores these excess calories as fat
Activity
81
The foundation for weight loss is based on physical activity and diet
- Dietary guidelines for Americans recommend cutting calories by _
500-700 calories per day to lose 1-1.5 pounds per week
82
Weight gain is a complicated process determined by Causes & Risk factors:
- Lots of Americans' diets are too high in calories, from fast food and high-calorie beverages.
- People with obesity might eat more calories before feeling full, feel hungry sooner, or eat more due to stress or anxiety
Diet
83
Weight gain is a complicated process determined by Causes & Risk factors:
- May affect the amount and location of body fat
- May affect “food to energy” conversion, appetite, and calories burning during Ex
- Obesity tends to run in families, not just because of the genes they share, also tend to share similar eating and activity hab
Genes
84
Overweight & Obesity: Medical problem
- Rare
- Too much cortisol produced by adrenal glands
- Cortisol helps body respond to stress, it is produced when you are facing a stressful event. For example…...
-- Once cortisol released, it raises blood glucose
-- Body regulates blood glucose using insulin
-- Insulin solves the high glucose issue by distributing glucose to fat cells
-- Fat cells gets bigger and more in number
-- Then…...Obesity
Cushing syndrome
85
Ex testing - Overweight & Obesity:
- often _ prior to Light Ex
- Self-guided method, Pre-screening, & CVD risk factor classification.
- Senior fitness test
not necessary
86
Ex Programming - Overweight & Obesity:
- Obesity alone
-- Follow _
-- Goal: _
- healthy individual guideline
- > 250 min/w MVPA; 5-7 d/w
87
Ex Programming - Overweight & Obesity:
- Obesity with other conditions:
-- Use _
-- Goal: _
- chronic disease individual guideline
- LMPA; 5-7 d/w
Multiple bouts as option (10min duration)
88
FITT recommendations for individuals with Overweight & Obesity:
Aerobic
- Frequency = _
>/= 5 days/week
89
FITT recommendations for individuals with Overweight & Obesity:
Aerobic
- Intensity = _
Initial should be moderate (40-59% HRr)
- progress to vigorous (>/= 60% HRr) for greater health benefits
90
FITT recommendations for individuals with Overweight & Obesity:
Aerobic
- Time = _
30 min/day (150 min/week)
- increase to 60 min/day or more (250-300 min/week)
90
FITT recommendations for individuals with Overweight & Obesity:
Aerobic
- Type = _
prolonged, rhythmic activities using large muscle groups (Ex: walking, cycling, swimming)
91
FITT recommendations for individuals with Overweight & Obesity:
Resistance
- Frequency = _
2-3 day/week
92
FITT recommendations for individuals with Overweight & Obesity:
Resistance
- Intensity = _
60-70% of 1-RM
- Gradually increase to enhance strength and muscle mass
93
FITT recommendations for individuals with Overweight & Obesity:
Resistance
- Time = _
2-4 sets of 8-12 repetitions for each of the major muscle groups
94
FITT recommendations for individuals with Overweight & Obesity:
Resistance
- Type = _
Resistance machines and/or free weights
95
FITT recommendations for individuals with Overweight & Obesity:
Flexibility
- Frequency = _
>/= 2-3 day/week
96
FITT recommendations for individuals with Overweight & Obesity:
Flexibility
- Intensity = _
stretch to the point of feeling tightness or slight discomfort
97
FITT recommendations for individuals with Overweight & Obesity:
Flexibility
- Time = _
Hold static stretch for 10-20 seconds
- 2-4 repetitions of each exercise
98
Exercise training considerations for individuals with Overweight & Obesity:
Flexibility
- Type = _
Static, dynamic, and/or PNF
99
Exercise training considerations for individuals with Overweight & Obesity:
- initially progress to at least _
30 min/ day
100
Exercise training considerations for individuals with Overweight & Obesity:
- promote long-term weight loss maintenance, progress to at least _ of moderate to vigorous exercise _
- Multiple daily bouts of 10 min in duration
- 250 min/week
- 5-7 day/week
101
Special considerations for individuals with Overweight & Obesity:
- Target a minimum reduction in at least _
-- A reduction of 500-1000 calories/d to achieve 1-2 Ib/w
- Incorporate into daily life
3-10% weight over 3-6 mo.
102
Chronic conditions associated with physical inactivity:
- "water/urine pass thru"
- "sweetened/sugar"
Diabetes Mellitus
103
Diabetes Mellitus is the _ leading cause of death in the US
seventh
104
Diabetes is the _ cause of kidney failure, lower-limb amputations, and adult-onset blindness
No. 1
105
In the last 20 years, the number of adults diagnosed with diabetes has more than _ as the American population has aged and become more overweight or obese
tripled
106
A group of metabolic diseases that affect how the body uses blood sugar (glucose)
Diabetes
107
Diabetes Mellitus:
No matter what type, it means _, although the causes may differ
elevated blood glucose concentrations
108
Diabetes Mellitus:
- A type of sugar: source of energy for the cells that make up muscles and tissues
- Also brain's main source of fuel
- Absorbed into the blood, where it enters cells with the help of insulin
- Comes from two major sources: food and liver
Glucose
109
Diabetes Mellitus Causes
- Body can't make enough insulin, or
- Body does not produce insulin, or
- Body can't use it's own insulin (resistant)
110
- A hormone produced by the pancreas
- Helps unlock the body's cells so that sugar (glucose) from the food can enter and be used by the cells for energy. Without insulin, cells can not absorb sugar; muscles lose energy & brain loses fuel
- Helps control glucose levels by signaling the liver, muscle, and fat cells to take in glucose form the blood
Insulin
111
Diabetes Mellitus Causes:
2 criteria
1. Fasting glucose
2. two-hour glucose
112
Diabetes Mellitus Causes: Criteria
- _ glucose > 125 mg/dL
Fasting
113
Diabetes Mellitus Causes: Criteria
- _ glucose > 200 mg/dL
Two-hour glucose
114
Diabetes Mellitus:
Adult onset
Type 2 Diabetes
115
Diabetes Mellitus:
Juvenile onset
Type 1 Diabetes
116
Diabetes Mellitus:
- Body does not use insulin properly: cells become resistant to insulin and causes sugar to remain in the blood
Type 2 Diabetes
117
Diabetes Mellitus:
- Obesity adds pressure on using insulin
-- The more fatty tissue, the more resistant cells become to insulin
-- The less active, the greater risk
-- Physical activity helps to control weight, uses up glucose as energy, improve glucose tolerance, and makes cells more sensitive to insulin
Type 2 Diabetes
118
Diabetes Mellitus:
- Most common type: >/= 90% cases
- Exact cause is unknown
Type 2 Diabetes
119
Diabetes Mellitus:
- No/not enough insulin produced causes sugar remains in blood: immune system mistakenly destroys insulin-producing (islet) cells in pancreas
Type 1 Diabetes
120
Diabetes Mellitus:
- Must take insulin everyday
Type 1 Diabetes
121
Diabetes Mellitus:
- Mostly among children and adolescents
- No cure
- Exact cause is unknown
Type 1 Diabetes
122
Diabetes Mellitus:
- Symptoms include increased thirst, frequent urination, hunger, fatigue, and blurred vision in some cases, there may be no symptoms
- Treatable
- Treatments include diet, exercise, medication, and insulin therapy
Type 2 Diabetes
123
Diabetes Mellitus:
- Symptoms include increased thirst, frequent urination, hunger, fatigue, and blurred vision
- Can't be cured but treatment may help
- Treatment aims at maintaining normal blood sugar levels through regular monitoring, insulin therapy, diet, and exercise
Type 1 Diabetes
124
Diabetes Mellitus Risks/Diseases:
- Dramatically increases the risk of various _, including coronary artery disease, heart attack, stroke and narrowing of arteries (atherosclerosis)
cardiovascular problems
(cardiovascular disease)
125
Diabetes Mellitus Risks/Diseases:
- Excess sugar injures the walls of tiny blood vessels that nourish nerves, especially in lower body
- It causes tingling, numbness, burning or pain that usually begins at the tips of the toes or fingers and gradually spreads upward
- Left untreated, could lose all sense of feeling in the affected limbs
Nerve damage
126
Diabetes Mellitus Risks/Diseases:
- The _ contain millions of tiny blood vessel clusters that filter waste
- Diabetes damage filtering system
kidneys
(Kidney damage)
127
Diabetes Mellitus Risks/Diseases:
- Diabetes damage the blood vessels of the retina, potentially leading to blindness
- A layer at the back of the eyeball containing cells that are sensitive to light and that trigger nerve impulses that pass via the optic nerve to the brain, where a visual image is formed
Eye damage
128
Diabetes Mellitus Risks/Diseases:
- Lead to more susceptible to skin problems, including bacterial infections
Skin conditions
129
Diabetes Mellitus Risks/Diseases:
- The poorer the blood sugar control, the greater the risk of _
- Although there are theories as to how these disorders might be connected, none has yet been proved
Alzheimer's disease
130
Diabetes Mellitus Ex testing
- self-guided method, Pre-screening & CVD risk factor
- Senior fitness test; 6-min walk
131
Diabetes Mellitus Ex testing:
- Ex testing is not necessary for _
light physical activity
132
Diabetes Mellitus Ex testing:
- When doing _, medical supervision is necessary
moderate-vigorous physical activity
133
Diabetes Mellitus Ex Programming:
- Follow _
healthy individual guideline
134
Diabetes Mellitus Ex Programming:
- Start with _, gradually increase to _
- Could try VPA
- light physical activity
- 150-200 min/week of moderate physical activity
135
Diabetes Mellitus Ex Programming:
- Maximizing aerobic Ex with goal _
≥ 250 min/week of moderate physical activity
136
Exercise training considerations for individuals with Diabetes Mellitus:
Aerobic
- Frequency
3-7 days/week
137
Exercise training considerations for individuals with Diabetes Mellitus:
Aerobic
- Intensity
moderate to vigorous
138
Exercise training considerations for individuals with Diabetes Mellitus:
Aerobic
- Time
-- Type 1
150 min/week at moderate intensity or 75 min/week at vigorous intensity or combination
139
Exercise training considerations for individuals with Diabetes Mellitus:
Aerobic
- Time
-- Type 2
150 min/week at moderate-vigorous intensity
140
Exercise training considerations for individuals with Diabetes Mellitus:
Aerobic
- Type
Prolonged, rhythmic activities using large muscle groups (Ex: walking, cycling, swimming)
141
Exercise training considerations for individuals with Diabetes Mellitus:
Resistance
- Frequency
A minimum of 2 nonconsecutive days/week but preferably 3
142
Exercise training considerations for individuals with Diabetes Mellitus:
Resistance
- Intensity
Moderate to vigorous
143
Exercise training considerations for individuals with Diabetes Mellitus:
Resistance
- Time
At least 8-10 exercises with 1-3 sets of 10-15 repetitions to near fatigue per set early in training
- Gradually progress to heavier weight using 1-3 sets of 8-10 repetitions
144
Exercise training considerations for individuals with Diabetes Mellitus:
Resistance
- Type
Resistance machines and free weights
145
Exercise training considerations for individuals with Diabetes Mellitus:
Flexibility
- Frequency
>/= 2-3 day/week
146
Exercise training considerations for individuals with Diabetes Mellitus:
Flexibility
- Intensity
Stretch to the point of tightness or slight discomfort
147
Exercise training considerations for individuals with Diabetes Mellitus:
Flexibility
- Time
Hold static stretch for 10-30 seconds; 2-4 repetitions of each exercise
148
Exercise training considerations for individuals with Diabetes Mellitus:
Flexibility
- Type
Static, dynamic and/or PNF
149
Special consideration Diabetes Mellitus:
_ is a main concern for individuals who exercise
- Change insulin timing, reducing dose
- Work with partner
Hypoglycemia (low blood sugar)
150
Special consideration Diabetes Mellitus:
Monitor blood glucose _, especially during the beginning period of the Ex program
before and after exercise
151
Special consideration Diabetes Mellitus:
Apply _ special considerations
overweight and obesity
