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Physical Activity > Test 2 > Flashcards

Test 2 Flashcards

1
Q

What is hypo kinetic disease

A

A condition of abnormal function involving any structure, part or system

Typically results when we do not do enough activity
EX: CVD, cancer, Type II diabetes

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2
Q

what is sedentary death syndrome

A

a group of signs and symptoms that occur together and are typical of a particular disorder or disease

low fitness
low bone density
high blood sugar
low HDL cholesterol
high resting heart rate
overweight
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3
Q

what is a risk factor

A

factor that causes a person or group of people to be at risk of an unwanted or healthy event

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4
Q

what is a relative risk

A

chance that a disease or side effect will occur given certain conditions or factors

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5
Q

how to do treat a primary disease risk factor

A

maintain health status and prevent new health conditions

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6
Q

how do you treat a secondary disease risk factor

A

detect and treat risk factors

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7
Q

how do you treat a tertiary disease risk factor

A

reduction in the amount of disability caused by disease and treatment or rehabilitation of disease

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8
Q

What benefits does physical activity bring to children and adolescents

A

improved cardio and muscular fitnesss
improved bone health
improved cardio and metabolic health markers
reduced risk of depression

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9
Q

what are the negative outcomes of a sedentary life style

A

high waist circumference
unhealthy level of blood glucose, insulin and fat
lower measures of physical functioning
increased risk for all cause mortality

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10
Q

What does coronary heart disease lead to

A

heart attack

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11
Q

what what cerebrovascular disease lead to

A

brain-stroke

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12
Q

what does peripheral vascular disease lead to

A

loss of limbs

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13
Q

what is atheroscierosis

A

plaque build up in the arteries

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14
Q

what is arteriscierosis

A

hardening of the arteries

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15
Q

What are non-modifiable risks for CVD

A

age: < 55 years father, 65 years mother

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16
Q

What are modifiable CVD risks

A 
physical activity
obesity
hypertension
dyslipidemia
tobacco use
diabetes
metabolic syndrome
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17
Q

what is hypertension

A

consistently high blood pressure

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18
Q

How does PA affect blood pressure

A

immediately lowers systolic and diastolic BP

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19
Q

what is dislipidemia

A

high amounts of cholesterol (lipids) and fats (triglycerides) in the blood

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20
Q

Increases risk for dislipidemia

A

total cholesterol 40 mg/dL

LDL <150 mg/dL

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21
Q

what is diabetes

A

inability to regulate blood glucose levels

type 1- insulin dependent
type 2- non-insulin dependent

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22
Q

what is the function of insulin

A

it signals cells to allow glucose to cross cell membranes

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23
Q

what is insulin sensitivity

A

how receptive a cell is to the presence of insulin

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24
Q

what is insulin resistance

A

the cells of the body do not respond to insulin

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25
Q

what is GLUT 4

A

a protein that is required for insulin to increase glucose uptake

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26
Q

How does PA affect diabetes

A

when active, GLUT 4 increases

when inactive, GLUT 4 decreases and insulin resistance increases

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27
Q

What are some possible treatments for diabetes

A

drugs to increase insulin sensitivity or decrease insulin production

weight loss

cardiovascular exercise

resistance training

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28
Q

what is metabolic syndrome

A

it increases the likelihood of CVD and diabetes

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29
Q

What are the symptoms of metabolic syndrome

A

high waist circumference
(>40 in men, 35 in women)

blood triglycerides >150 mg/dL

low blood HDL cholesterol
(130/85 mm Hg
fasting blood glucose >110 mg/dL

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30
Q

how does exercise effect mental health

A 
reduces:
anxiety symptoms
anxiety disorder
depressive symptoms
major depressive disorder
agree related decline in cognitive function
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31
Q

What physiological effect does exercise have on mental health?

A

cerebral capillary growth

brain blood flow (oxygenation)

increased regulation of neurotransmitters

increased growth of brain cells

increased ability of nerves to conduct impulses

32
Q

what psychological effect does exercise have on mental health

A

improves self-esteem

improves motor skill

33
Q

what is osteoporosis

A

low bone mass that results in structural deterioration of bone tissues

34
Q

what is osteoarthritis

A

joint pain and function that results in loss of articular cartilage and surgery or joint replacement

35
Q

what is sarcopenia

A

low muscle mass

36
Q

what are the non modifiable risk factors for osteoporosis

A

age, sex,genetics, history of fractures and ethnicity (white, asian)

37
Q

what are the modifiable risks factors for osteoporosis

A 
physical inactivity
tobacco use
thin or underweight
low sex hormones
nutrition
38
Q

When is the best opportunity to build strong bone mass to prevent osteoporosis?

A

right before puberty

39
Q

What types of activity best prevent osteoporosis

A

high intensity, weight bearing, resistance training, jumping, running

40
Q

What is considered weight stability

A

less than 3% change in weight

41
Q

what is considered weight loss

A

at least a 5% loss of body weight

42
Q

what is considered weight loss maintence

A

maintaining within 3-5% of new weight

43
Q

How much PA would be required for weight loss

A

60 min moderate or 20 minutes vigorous activity per day (dose response)

44
Q

How does one prevent weight gain

A

daily PA of 75 min moderate or 20 min vigorous

45
Q

What are the PA guidelines for over weight individuals?

A

Aim to achieve 300 minute of operate PA or 150 min of vigorous, plus 2 days (1 set 8-12 reps) of resistance training

46
Q

what is a paradigm

A

a worldview underlying the theories and methodology of a particular scientific subject

47
Q

what is the obesity paradox

A

obesity is associated with longer survival when comparing obese individuals to thinner ones with the same conditions

48
Q

What does weight cycling lead to

A 
increased inflammation in tissues
increased hypertension
insulin resistance
increased mortality risk
dyslipidemia
49
Q

Assumption: anyone who is determined can lose weight and keep it off

A

17-20% lose 10% of body weight and keep it off after 1 year and many individuals who lose weight gain it all back within 5 years

50
Q

Assumption: pursuit of weight loss is practical and positive

A

weight cycling is common
reduction in bone density results
causes psychological stress and increased cortisol

51
Q

What is the economic burden of obesity

A

$147 billion, but overlooks:
physical inactivity
nutrition habits
degree of discrimination

52
Q

what is Health at Every Size

A

a shift to health promotion vs weight management

53
Q

How do you use FITT to increase cardiovascular fitness

A

3+ times per week, overload intensity

20+ minutes, aeribic exercise using large muscle groups

54
Q

What is the rating of perceived extortion

A 
6-11= light to fairly light
12-16= somewhat hard to hard
17-20= very hard to maximum
55
Q

What should your HRmax be at?

A

57-94%

56
Q

What should your HR reserve be at?

A

40-85%

57
Q

What should your VO2 max be at?

A

40-85%

58
Q

How to measure HRmax

A

206.7-(intensity x age)

or 220-age

59
Q

How to find HRR

A

HRmax-HRrest

60
Q

How to find exercise HR

A

(HRR x intensity) + HRrest

61
Q

FITT scale

A

low-3
average- 3-4
high- 5

62
Q

What are the % breakdowns for HRR

A

Low- 40-50
Average- 50-60
High- 60-85

63
Q

FITT time breakdowns

A

low- 10-20min
average- 20-40 min
high- 30-60

64
Q

RT goals and outcomes

A

health
strength
endurance
performance

exercises
frequency
volume
rest period

65
Q

Traditional RT methods

A

free weights
machines
calisthenics

66
Q

Nontraditional RT methods

A

yoga

group exercise

67
Q

Sport specific RT methods

A

power movements
plyometrics
speed/strength

68
Q

How often should you train each muscle group

A

twice per week

69
Q

What is there order of RT exercises and sets

A

large muscle groups first

alternate upper/lower

70
Q

What are training variables

A

sets, loads, reps

71
Q

What are stretching and flexibility benefits

A 
freedom of movement
performance benefits
optimal posture
injury prevedntion
relief from stiffness
relaxation
72
Q

What are the stretching guidelines

A

stretch when muscles are warm

do dymanic stretching before and static after

73
Q

What are the FITT stretching guidelines

A

F: 2 days per week, daily
I: point of tension beyond normal ROM
T: Statis 10-660 seconds, 2-4 sets
T: static, dynamic, ballistic

74
Q

What is DOMS

A

delayed onset mucle soreness

can happen 24-48 hours after intense exercise

75
Q

What are the criteria to be diagnosed with exercise dependence

A 
tolerance
withdrawal
intention effect
lack of control
time
reduction in other activities
continuance

Physical Activity (3 decks)

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