Ramey's Physical Activity, Nutrition, and Lifestyle

Question 1

Ramey’s Health Definition

Answer 1

Our health is a vector that allows us to work, take care of our families and enjoy life

Question 2

Adults should accumulate how much AEROBIC exercise per week?

Answer 2

30 minutes of moderate- intensity aerobic activity 5 days per week or

a minimum of 20 minutes of vigorous- aerobic activity 3 days per week

or a combination of moderate and vigorous exercise 3-5 days per week

Question 3

How often and what kind of RESISTANCE training per week should adults get?

Answer 3

2-3 days per week
Involve major muscle groups (8-10 exercises)
Use weight that allows 8-12 repetitions to muscle fatigue (not exhaustion)

Question 4

What should you do 2-3 Days per week to improve postural stability and balance?

Answer 4

Flexability Training
Hold static stretches 10-30 seconds
Repeat each stretch 2-4 times
Warm-up prior to stretching

Question 5

What kind of recommend weekly exercise incorporates balance, coordination, gait, agility and proprioception?

Answer 5

neuromotor exercise training

Yoga, Tai Chi and Qigong are good for this
Perform 2-3 days/week

Question 6

What are the benefits to physical activity? (4)

Answer 6

1. Burn fat (weight loss)
2. Build additional blood supply to muscles (heart)
3. Increase cellular energy production
4. Improve inflammatory markers

Question 7

What can physical activity help prevent? (9)

Answer 7

1. heart attack,
2. stroke,
3. high blood pressure,
4. high cholesterol,
5. diabetes,
6. osteoporosis,
7. anxiety,
8. depression
9. death

Question 8

What is moderate activity?

Answer 8

3.0-5.9 METs, 64-76% maximum heart rate or 46-63% VO2max

Walking 1.5-2.0 miles in 30 minutes

American Heart Association - taking 10,000 steps/day

Can be cumulative – needs to occur in bouts lasting at least 10 minutes

Question 9

What is the current recommendation of fruits and vegetables for adults?

Answer 9

9 servings (1/2 c. per serving) per day

Question 10

What is the current recommendation of fruits and vegetables for children?

Answer 10

5 servings. Size of the palm of children’s hand is one serving.

Question 11

Water intake for children age 1-8?

Answer 11

4-5 cups/day

Question 12

Water intake for children age 9-18?

Answer 12

7-11 cups/day

Question 13

Adults 19+ water intake?

Answer 13

9-13 cups/day

Question 14

Health benefits of water intake?

Answer 14

Decreased:
Headache, nausea and constipation
Fat deposition
Toxin accumulation
heat stroke and heat exhaustion

Question 15

Chronic sleep loss can result in…

Answer 15

early death
fatigue,
irritability
decreased concentration

Question 16

Most adults need how much sleep?

Answer 16

at least 7-8 hours/night

Question 17

Most children need how much sleep?

Answer 17

at least 10-12 hours/night

Question 18

What are probiotics?

Answer 18

Normal, healthy bacteria present in the intestinal tract

Examples include Bifidobacteria, Streptococcus and Lactobacilli

Question 19

What are 4 functions of probiotics?

Answer 19

1. Assist in nutrient absorption into bloodstream
2. Allow intestinal cells to function properly
3. Form a barrier against harmful bacteria, viruses, fungi and parasites
4. Play a role in food allergies

Question 20

What are 4 common things used as ergogenic aids that have no known effect?

Answer 20

1. Protein supplements
2. Vitamin C
3. Chromium
4. DHEA

Question 21

What kind of positive ergogenic effect does caffeine have?

Answer 21

For endurance activities, increase time to exhaustion.

Dose 3-15 mg/kg

Question 22

What kind of positive ergogenic effect does creatine have?

Answer 22

Can improve short duration (

Question 23

What kind of positive ergogenic effect does ephedrine have?

Answer 23

When combined with caffeine can increase speed, time to exhaustion and reduce perceived exertion

May result in thermogenesis and sudden death through heat stroke

Question 24

What kind of positive ergogenic effect does Andro have?

Answer 24

Androstenedione

Precursor of testosterone and estrogen, – if converted to testosterone, will increase muscle mass and strength

Banned substance!

Question 25

What kind of positive ergogenic effect does anabolic steroids have?

Answer 25

Increase protein synthesis and reduce muscle breakdown

When combined with weight lifting, can increase body weight, lean body mass and strength

Many bad side effects-Banned substance!

Question 26

What kind of positive ergogenic effect does human growth hormone have?

Answer 26

Theory - increase protein synthesis and lipolysis

May produce increased lean body mass when combined with weight lifting

Many bad side effects-Banned substance!

Question 27

What kind of positive ergogenic effect does erythropoietin have?

Answer 27

Stimulates RBC production in bone marrow

Theory – increased RBC’s will increase oxygen delivery to muscles and improve performance

Can increase aerobic capacity (VO2max) and total exercise time

Can cause hyperviscosity syndrome and sudden death via MI
Banned substance

Question 28

What kind of positive ergogenic effect can OMM have?

Answer 28

Used to improve function and motion throughout the body

Successfully used to treat a variety of athletic injuries with few side effects

Not banned!

Clinically, seems to speed recovery and enhance performance