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understanding wellness Flashcards

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1
Q

traditional understanding of health

A

only applied to susceptibility for disease

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2
Q

traditional definition of “healthy status”

A

individuals with no diagnostic criteria for disease or known health problems

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3
Q

traditional status for “unhealthy status”

A

individuals with disease or chronic health problems

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4
Q

merrium webster definition of health

A

condition of being sound in body, mind, spirit, especially rom disease or pain
general condition of the body

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5
Q

contemporary concept of health

A

overall well being or wellness

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6
Q

contemporary concept of health suggests people be viewed

A

holistically rather than by independent physiological measures

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7
Q

6 concepts of contemporary health

A

physical, mental, emotional, intellectual, social, environmental

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8
Q

health may be best understood as

A

both physical and mental state of a person and the assortment of lifestyle behaviors that affect either state

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9
Q

common contributors to premature health decline (9)

A

physical inactivity, inadequate sleep, chronic stress, poor diet, dehydration, obesity, tobacco use, alcohol consumption, poor emotional health

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10
Q

common health disorders and disease (9)

A

hypertension, arteriosclerosis/atherosclerosis, COPD, depression, systemic inflammation, hyperlipidemia, diabetes, cancer, stroke

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11
Q

primary contributor to a healthy lifestyle

A

physical activity

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12
Q

from the HHS, regular physical activity can improve

A

health and quality of life of Americans of all ages regardless of the presence of chronic disease/disability

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13
Q

4th leading risk factor for global mortality

A

physical inactivity

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14
Q

___% of adults do not meet the guidelines for aerobic and strength activities

A

80

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15
Q

> 80% of adolescents do not perform enough

A

aerobic activity

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16
Q

in adults and older adults, physical activity can lower the risk for (7)

A

early death, coronary heart disease/stroke, high blood pressure, type 2 diabetes, breast, colon cancer, falls, depression

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17
Q

in children and adolescents, physical activity can improve (6)

A

bone health, cardiorespiratory fitness, muscular fitness, body composition if overweight, social development, confidence

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18
Q

physical activity

A

any purposeful and repeated bodily movement produced by voluntary skeletal muscle actions that increase metabolism

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19
Q

examples of physical activity

A

gardening, walking the dog, cleaning the house

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20
Q

definition of exercise

A

planned, structured, and repetitive bodily movements performed to improve or maintain one or more components of physical fitness

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21
Q

examples of exercise (by definition of exercise)

A

weight lifting, aerobic class, running 5mil

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22
Q

can exercise qualify as physical activity

A

yes

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23
Q

can physical activity qualify as exercise

A

not always2

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24
Q

when can physical activity qualify as exercise

A

based on relative intensity

25
Q

true exercise must produce a ____ that stimulates cellular responses and generates ___________

A

stress, potential for new or sustained adaptations

26
Q

principle of overload

A

stress must be applied beyond that which the body is accustomed to promote adaptations

27
Q

principle of progression

A

once the body has adapted to a new level of stress, additional stress is needed to promote further adaptations

28
Q

principle of specificity

A

desired to adaptation occurs in response to specific stress placed upon the body

29
Q

elastic

A

acute response to an unaccustomed level of stress but the system reverts back to the starting condition once the stimulus of stress is removed

30
Q

example of elastic

A

sedentary person walks one mile on a Saturday, experiencing an acute increase in their HR and metabolism but no lasting adaptations

31
Q

plastic

A

repeated stress which causes system improvements due to adequate recurring exposure, chronic adaptations and changes occur

32
Q

example of plastic

A

sedentary person walks one mile, 4x per week for 8 weeks; mild reduction in resting HR, improved aerobic activity

33
Q

physical fitness guidelines describe activity as

A

a measure of time and intensity

34
Q

for baseline health benefit
___min of moderate intensity per week
or ___ min of vigorous activity per week
or and equivalent at doses of ____ combined with strengthening ___

A

150
75
>10 min at a time each day
2x/week

35
Q

for greater health/fitness benefits

A

duration for all three choices is doubled

36
Q

moderate intensity physical activity _____ times the intensity of rest

A

3.0-5.9

37
Q

moderate intensity physical activity on a scale relative to an individuals personal capacity=

A

5.6/10

38
Q

examples of moderate activity (10)

A

cycling <10mph, gardening, tennis, yoga, playing frisbee, water aerobics, walking<3mph, snorkeling/recreational swimming, golf while wheeling clubs, shoveling light snow

39
Q

vigorous intensity ____ times the intensity of rest

A

6.0 or more

40
Q

vigorous intensity on a scale relative to an individuals personal capacity=

A

7.8/10

41
Q

examples of vigorous activity (10)

A

jogging/running/sprinting, aerobic dance class, downhill skiing, heavy continuous yardwork, circuit weight training, swimming laps, cycling>10mph, jump rope, karate/martial arts, team sport play

42
Q

muscle strengthening activity

A

exercise that increases skeletal muscle strength, power, endurance, and or/mass

43
Q

the contemporary understanding of health examines the susceptibility for disease as well as an individuals overall
a. psychological issues
b. genetics
c. wellness
d. level of physical activity

A

c

44
Q

for baseline health benefits an individual should burn at lease ____ calories a week

A

1000

45
Q

minimum physical activity guidelines for general health benefits:
a. 30 minutes of vigorous activity each week
b. 100 minutes of moderate-intensity activity each week
c. 150 minutes of moderate-intensity activity each week
d. 250 minutes of vigorous activity each week

A

c

46
Q

A(n) ________ response occurs with repeated stress which causes chronic system adaptations.
a. Overload
b. Elastic
c. Plastic
d. Progressive

A

c

47
Q

identify the 6 components of comprehensive wellness

A

physical health
mental health
emotional health
intellectual health
social health
environmental health

48
Q

list the common contributors to poor health

A

physical inactivity
inadequate sleep
chronic stress
poor diet
dehydration
obesity
tobacco use
alcohol consumption
poor emotional health

49
Q

list the common health disorders and diseases

A

hypertension
hyperlipidemia
atherosclerosis
arteriosclerosis
diabetes
COPD
cancer
depression
stroke
systemic inflammation

50
Q

___ has been estimated to be the 4th leading cause of death worldwide

A

physical inactivity

51
Q

____ is defined as planned, structured and repetitive bodily movements performed to improve or maintain one or more components of health

A

exercise

52
Q

true or false: an elastic response occurs when the body changes slightly to accommodate an activity-related stress, but quickly reverts back to its starting condition with no lasting adaptations

A

true

53
Q

true or false: about 50% of adults do not meet the guidelines for aerobic and strength activities each week

A

false

54
Q

true or false: all physical activity is considered exercise for the body

A

false

55
Q

true or false: for an activity to be defined as exercise, it must produce a stress that generates the potential for new or sustained adaptations

A

true

56
Q

list at least 3 diseases or health issues identifies in the lesson positively affected by physical activity (lower risk) for young and older adults

A

early death
CAD and stroke
high BP
type 2 diabetes
breast, colon cancer
falls
depression

57
Q

identify at least 2 examples of moderate intensity activity

A

Moderate-intensity – cycling <10mph water aerobics
gardening
walking at ≤3mph
tennis (doubles)
snorkeling
recreational swimming
yoga
golf
playing frisbee
shoveling light snow

58
Q

identify at least 2 examples of vigorous activities

A

jogging
running/repeat sprinting
swimming laps
aerobic dance class
cycling >10mph
downhill skiing
jumping rope
heavy continuous yard work
karate/martial arts
circuit weigh training
team sport play

59
Q

Describe the three primary principles of exercise.
Principle of overload: a
Principle of progression: b
Principle of specificity: c
a.
b.
c.

A

a. stress must be applied beyond that which the body is accustomed to promote adaptations
b. once the body has adapted to a level of stress, additional stress is needed to promote further adaptations
c. a desired adaption occurs in response to specific stress placed upon the body; exercises and activities chosen must be matched to reflect the fitness goals

CPT (41 decks)

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