test 1. Flashcards by Amber Finley

Physical Activity

any bodily movement produced by the contraction of skeletal muscles that increases energy expenditure above a basal rate and enhances health.

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exercise.

physical activity that is planned, structured, and purposive, in the sense that improvement or maintenance of physical fitness is an objective

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excessive exercise causes?

vigorous physical activity can precipitate musculoskeletal complications, cardiovascular events or other adverse responses in certain individuals

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Low Physical Activity

<150 minutes per week

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Medium Physical Activity

150-300 minutes per week

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High Physical Activity

> 300 minutes per week

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Health Related Physical Fitness

Cardiorespiratory Fitness
Body Composition
Musculoskeletal Fitness

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Skill Related Physical Fitness

Agility
Balance
Coordination
Speed
Power
Reaction Time

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Agility

the ability to rapidly change the position of the entire body in space with speed and accuracy

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Balance

the maintenance of balance while stationary or moving

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coordination

the ability to the senses, such as sight and hearing, together with body parts in performing tasks smoothly and accurately

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Power

the rate at which one can perform difficult work

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Reaction time

the time elapsed between stimulation and the beginning of the reaction to it.

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Speed

the ability to perform a movement within a short period of time

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1 MET

3.5ml O2 x kg-1 x min-1

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Moderate Intensity

3 to 6 METs or 5 to 6 10-point rating of perceived exertion (RPE) scale

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Vigorous Intensity

> 6 METs or 7 to 8 10-point RPE scale

Health Benefits of Physical Activity

lowers risks of premature death and chronic cond.
reduces depression, anxiety, abdominal obesity
helps control weight
improves sleep quality
improves cognitive function
maintains and improves bone density
prevents falls
increases functional health

Coronary Heart Disease

Myocardial Ischemia

more prevalent for African Americans and Latino Americans than Whites
a resulting imbalance between coronary oxygen supply and demand
attributable to physical inactivity and sedentarism
favorably countered by high cardiorespiratory fitness level than by a physically active lifestyle
imbalance between O2 supply and demand

CHD Risk Factors

Age
Family History
Hypercholesterolemia
Hypertension
Current cigarette smoking
Prediabetes
Obesity
Physical Inactivity

Hypertension

High Blood Pressure

Major contributor to stroke and heart attack
SBP > 140 mmHg
DBP > 90 mmHg
on medication for blood pressure

PreHypertension

SBP between 120 and 139 mmHg

DBP between 80 and 89 mmHg

Type I (juvenile onset)

Insulin dependent
not associated with obesity
body doesn’t produce insulin
pancreas fails to produce insulin
under age of 30
not as common as type 2
exercise prescriptions should follow specific guidelines

Type II (adult onset)

non-insulin dependent (NIDDM)
lack of sensitivity
often caused by obesity
poor lifestyle
often caused by obesity
poor lifestyle
encourage them to exercise
improves glucose metabolism
risk factors: age, family history, diet, above normal body weight and body fat
healthy lifestyle choices decrease risk

BMI

Body Mass Index (kg/m2) OVERWEIGHT: 25-29.9 k/m2 OBESE: BMI > 30 kg/m2

Obesity shortens life expectancy and increases risk for the following

- CHD - IRD (type 2) - Hypercholesterolemia - Hypertension - Osteoarthritis - Some cancers

Causes of Obesity and Overweight

- genetic source - environment (majority of evidence) restricting caloric intake and increasing caloric expenditure are good ways to - control weight - decrease body fatness - normalize blood lipids and blood pressure

Metabolic Syndrome

At least three of the following characteristics have metabolic syndrome - BP above 130/85mmHg (hypertension, almost) - FG level > 100 mg/dL (pre diabetes) - serum TAG > 150 mg/dL (triglyceride level) - HDL level ( 40"-men; 35" -women) - cluster of specific CVD risk factors - increase risk of CHD and IRD - prevalence highest for older (>60 yr) and obese people

Wolff's Law

your bones adapt to the stress imposed upon them

Sign

something the clinician sees

Symptom

something the client has or what they feel

LDL-cholestrol

<100mg-dl-1

HDL-cholestrol

>40mg-dl-1

Blood glucose

60-100 mg-dl-1

Test Validity

- asses accuracy of measurement - comparison against reference or criterion method - direct (reference) versus indirect (field) measures - validity coefficent is the correlation between criterion/reference score and predictor score - validity coefficent at least .80 is good.

Test Reliability

- asses repeatability of measurement - -looking for consistency and stability of scores - comparison of multiple measures - reliability affects validity - --poor reliability is poor validity - --good reliability is not always good validity

Behavior Modification Theory

Clients are actively involved in the process - goal setting - strategies to attain goal(s) - contract - reassess, review, revise - helpful techniques: journaling, incentitves, celebrating the successes`

Social Cognitive Theory

Based on clients self-efficacy and outcome expectation - How confident am I that I can do this - >70% condifence score equals high efficacy - help your client recognize and overcome barriers - helpful techniques: skill mastery, modeling, positive reinforcement, education

Readiness to Change Theory

change comes when client is intellectually and emotionally ready to change five stages 1. precontempation: not even thinking about it 2. contemplation: thinking about it, intends to do it 3. preparation: starting to do something,exercising 4. action: been exercising <6 months 5. maintenance: been exercising 6+ months

Decision-Making Theory

if benefits > costs, then client is likely to exercise position in stages of motivational change influences perceptions of benefits and costs - early stages: perceived costs outweigh benefits - later stages: perceived benefits outweigh costs - 16-item self-report tool available.