test 1. Flashcards
Physical Activity
any bodily movement produced by the contraction of skeletal muscles that increases energy expenditure above a basal rate and enhances health.
exercise.
physical activity that is planned, structured, and purposive, in the sense that improvement or maintenance of physical fitness is an objective
excessive exercise causes?
vigorous physical activity can precipitate musculoskeletal complications, cardiovascular events or other adverse responses in certain individuals
Low Physical Activity
<150 minutes per week
Medium Physical Activity
150-300 minutes per week
High Physical Activity
> 300 minutes per week
Health Related Physical Fitness
- Cardiorespiratory Fitness
- Body Composition
- Musculoskeletal Fitness
Skill Related Physical Fitness
- Agility
- Balance
- Coordination
- Speed
- Power
- Reaction Time
Agility
the ability to rapidly change the position of the entire body in space with speed and accuracy
Balance
the maintenance of balance while stationary or moving
coordination
the ability to the senses, such as sight and hearing, together with body parts in performing tasks smoothly and accurately
Power
the rate at which one can perform difficult work
Reaction time
the time elapsed between stimulation and the beginning of the reaction to it.
Speed
the ability to perform a movement within a short period of time
1 MET
3.5ml O2 x kg-1 x min-1
Moderate Intensity
3 to 6 METs or 5 to 6 10-point rating of perceived exertion (RPE) scale
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
- precontempation: not even thinking about it
- contemplation: thinking about it, intends to do it
- preparation: starting to do something,exercising
- action: been exercising <6 months
- 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.
