Test 2 Flashcards
What is hypo kinetic disease
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
what is sedentary death syndrome
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
what is a risk factor
factor that causes a person or group of people to be at risk of an unwanted or healthy event
what is a relative risk
chance that a disease or side effect will occur given certain conditions or factors
how to do treat a primary disease risk factor
maintain health status and prevent new health conditions
how do you treat a secondary disease risk factor
detect and treat risk factors
how do you treat a tertiary disease risk factor
reduction in the amount of disability caused by disease and treatment or rehabilitation of disease
What benefits does physical activity bring to children and adolescents
improved cardio and muscular fitnesss
improved bone health
improved cardio and metabolic health markers
reduced risk of depression
what are the negative outcomes of a sedentary life style
high waist circumference
unhealthy level of blood glucose, insulin and fat
lower measures of physical functioning
increased risk for all cause mortality
What does coronary heart disease lead to
heart attack
what what cerebrovascular disease lead to
brain-stroke
what does peripheral vascular disease lead to
loss of limbs
what is atheroscierosis
plaque build up in the arteries
what is arteriscierosis
hardening of the arteries
What are non-modifiable risks for CVD
age: < 55 years father, 65 years mother
What are modifiable CVD risks
physical activity obesity hypertension dyslipidemia tobacco use diabetes metabolic syndrome
what is hypertension
consistently high blood pressure
How does PA affect blood pressure
immediately lowers systolic and diastolic BP
what is dislipidemia
high amounts of cholesterol (lipids) and fats (triglycerides) in the blood
Increases risk for dislipidemia
total cholesterol 40 mg/dL
LDL <150 mg/dL
what is diabetes
inability to regulate blood glucose levels
type 1- insulin dependent
type 2- non-insulin dependent
what is the function of insulin
it signals cells to allow glucose to cross cell membranes
what is insulin sensitivity
how receptive a cell is to the presence of insulin
what is insulin resistance
the cells of the body do not respond to insulin
what is GLUT 4
a protein that is required for insulin to increase glucose uptake
How does PA affect diabetes
when active, GLUT 4 increases
when inactive, GLUT 4 decreases and insulin resistance increases
What are some possible treatments for diabetes
drugs to increase insulin sensitivity or decrease insulin production
weight loss
cardiovascular exercise
resistance training
what is metabolic syndrome
it increases the likelihood of CVD and diabetes
What are the symptoms of metabolic syndrome
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
how does exercise effect mental health
reduces: anxiety symptoms anxiety disorder depressive symptoms major depressive disorder agree related decline in cognitive function
What physiological effect does exercise have on mental health?
cerebral capillary growth
brain blood flow (oxygenation)
increased regulation of neurotransmitters
increased growth of brain cells
increased ability of nerves to conduct impulses
what psychological effect does exercise have on mental health
improves self-esteem
improves motor skill
what is osteoporosis
low bone mass that results in structural deterioration of bone tissues
what is osteoarthritis
joint pain and function that results in loss of articular cartilage and surgery or joint replacement
what is sarcopenia
low muscle mass
what are the non modifiable risk factors for osteoporosis
age, sex,genetics, history of fractures and ethnicity (white, asian)
what are the modifiable risks factors for osteoporosis
physical inactivity tobacco use thin or underweight low sex hormones nutrition
When is the best opportunity to build strong bone mass to prevent osteoporosis?
right before puberty
What types of activity best prevent osteoporosis
high intensity, weight bearing, resistance training, jumping, running
What is considered weight stability
less than 3% change in weight
what is considered weight loss
at least a 5% loss of body weight
what is considered weight loss maintence
maintaining within 3-5% of new weight
How much PA would be required for weight loss
60 min moderate or 20 minutes vigorous activity per day (dose response)
How does one prevent weight gain
daily PA of 75 min moderate or 20 min vigorous
What are the PA guidelines for over weight individuals?
Aim to achieve 300 minute of operate PA or 150 min of vigorous, plus 2 days (1 set 8-12 reps) of resistance training
what is a paradigm
a worldview underlying the theories and methodology of a particular scientific subject
what is the obesity paradox
obesity is associated with longer survival when comparing obese individuals to thinner ones with the same conditions
What does weight cycling lead to
increased inflammation in tissues increased hypertension insulin resistance increased mortality risk dyslipidemia
Assumption: anyone who is determined can lose weight and keep it off
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
Assumption: pursuit of weight loss is practical and positive
weight cycling is common
reduction in bone density results
causes psychological stress and increased cortisol
What is the economic burden of obesity
$147 billion, but overlooks:
physical inactivity
nutrition habits
degree of discrimination
what is Health at Every Size
a shift to health promotion vs weight management
How do you use FITT to increase cardiovascular fitness
3+ times per week, overload intensity
20+ minutes, aeribic exercise using large muscle groups
What is the rating of perceived extortion
6-11= light to fairly light 12-16= somewhat hard to hard 17-20= very hard to maximum
What should your HRmax be at?
57-94%
What should your HR reserve be at?
40-85%
What should your VO2 max be at?
40-85%
How to measure HRmax
206.7-(intensity x age)
or 220-age
How to find HRR
HRmax-HRrest
How to find exercise HR
(HRR x intensity) + HRrest
FITT scale
low-3
average- 3-4
high- 5
What are the % breakdowns for HRR
Low- 40-50
Average- 50-60
High- 60-85
FITT time breakdowns
low- 10-20min
average- 20-40 min
high- 30-60
RT goals and outcomes
health
strength
endurance
performance
exercises
frequency
volume
rest period
Traditional RT methods
free weights
machines
calisthenics
Nontraditional RT methods
yoga
group exercise
Sport specific RT methods
power movements
plyometrics
speed/strength
How often should you train each muscle group
twice per week
What is there order of RT exercises and sets
large muscle groups first
alternate upper/lower
What are training variables
sets, loads, reps
What are stretching and flexibility benefits
freedom of movement performance benefits optimal posture injury prevedntion relief from stiffness relaxation
What are the stretching guidelines
stretch when muscles are warm
do dymanic stretching before and static after
What are the FITT stretching guidelines
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
What is DOMS
delayed onset mucle soreness
can happen 24-48 hours after intense exercise
What are the criteria to be diagnosed with exercise dependence
tolerance withdrawal intention effect lack of control time reduction in other activities continuance
