Lifestyle Behaviours & Health

Question 1

Determinants of Health: Income and social status

Answer 1

income shapes living conditions, psychological functioning, nutrition choices, physical activity, tobacco and alcohol use

Question 2

Determinants of Health: Employment and working conditions

Answer 2

employment provides income, identity, control. Unemployed- more likely to experience marital and social deprivation, psychological stress, health threating coping mechanisms

Question 3

Determinants of Health: Education

Answer 3

education level highly correlated with income and employment security. Better education- more economic opportunities, higher income and understanding o healthy lifestyle. lower education- more stress, lower self confidence and poor lifestyle choices and outcomes.

Question 4

Determinants of Health: Physical enviroment

Answer 4

access to safe water, clean air, healthy workplace, safe housing, green spaces, walking and cycling infrastruction contribute to good health

Question 5

Determinants of Health: health services

Answer 5

Access to services that treat and prevent disease, Only a small portion of health budget allocated to health promotion and disease prevention.

Question 6

Determinants of Health: gender

Answer 6

women experience more adverse social determinants. Typically carry more responsibility of house and child work, more likely to be unemployed or lower paying job or experience discrimination in workplace.

Question 7

Determinants of Health: social support network

Answer 7

Better support linked to better health. Social exclusion creates living condtions and personal experiences endangering health and myriad of education nd social problems.

Question 8

costs of physical inactivity

Answer 8

personal- increased risk of many adverse health condtions and death
Economic- increased health care costs

Question 9

The Active Living Philosophy

Answer 9

recognize the benefit of all physical activity. Encouraging regular physical activity as a way of life rather than separate from daily living. Traditional Physical activity still good but active choices w/in daily living is strongly encouraged especially for those that find exercise unpleasant or beyond their abilities. Decreased sedentary has health implications independent of physical activity levels.
Largest health gain in first 15-20 min/day of physical activity in inactive people.

Question 10

Movment behaviour

Answer 10

movment falls on energy expenditure continuum. Main movment behaviour categories defined by met level. Sleep (1 met), sedentary behaviour (<=1.5met), physical activity (>1.5mets)- further defined by intensity/posture

Question 11

occupational physical activity

Answer 11

work/school related

Question 12

domestic physical activity

Answer 12

housework, yardwork, chores, childcare

Question 13

transportation (PA)

Answer 13

walking, biking for working or going somewhere

Question 14

leisure time (PA)

Answer 14

hobbies, sports and exercise- structured, repeated PA usually w/ goal of improving fitness

Question 15

Light-intensity physical activity

Answer 15

1.5-4.0 X rest–> 1.5-4.0 mets for children nd youth
1.5-3.0 X rest –> 1.5-3.0 mets for adults and older adults
Don’t usually sweat or get SOB. Incidental activites usually light intensity.

Question 16

Moderate-Intensity physical activity

Answer 16

4.0-6.9 X rest–> 4.0-6.9 mets for children and youth
3.0-5.9 X rest–> 3.0-5.9 mets for adults and older adults
perceived exertion ~12-13 on 6-20 scale. Elevates HR can talk but not sing. eg brisk walk

Question 17

vigorous intensity physical activity

Answer 17

> 7 X rest (>=7mets) children and youth
6 X rest (>=6mets) adults and older adults
perceived exertion ~14-17 on 6-20 scale. HR increased substantially, body temp increases quickly and can’t say more than a few words eg jogging.

Question 18

Canadian 24H movment guideline

Answer 18

provides guidance on optimal amount of PA, sedentary behaviour and sleep for all ages.
-recommends adults b/w 18-64 perform variety of types and intensities of PA including: 150 mins mod-vigorous PA/ week, muscle/ strength training using major muscle group at least 2X/ week, several hours of light PA

Question 19

According to CHMS what percent of Canadian adults accumulate 150min/week of PA in bouts of 10 mins or more

Answer 19

16%

Question 20

Canadian 24h movment guideline: sedentary behaviour targets

Answer 20

recommends adults of all ages limit to 8hrs or less which includes:
-No more than 3h of recreational screen time
-breaking up long periods of sitting as often as possible
recommended- replace sedentary time with light PA while preserving sufficient sleep

Question 21

Assessing a client’s sedentary behaviour habits

Answer 21

can be difficult to access- objective tools are gold standard such as observation, accelerometers, ect. But objective measures don’t provide context to specific type of sedentary behaviour. Can also use questionnaires- but validity can be limited since hard to rember sedentary time- can use fitness tracker to help.

Question 22

Tips to reduce sedentary behaviour

Answer 22

use workstation that allows intermittent standing and sitting. Incorporate frequent light intensity movment in addition to a bout if moderate to vigorous PA. Eliminating sitting is not feasible or healthy

Question 23

How many children and adults don’t meet sleep requirement; how many adults report trouble falling or staying asleep

Answer 23

1/3 of school aged children and 1/3 of adults and 1/2 report trouble saying or going to sleep

Question 24

Canadian 24h movment guideline: sleep adults (18-64yrs)

Answer 24

7-9hrs w/ consistent sleep and wake times

Question 25

Canadian 24h movment guideline: sleep newborns (0-3m)

Answer 25

14-17hrs (includes naps)

Question 26

Canadian 24h movment guideline: sleep infants (4-11m)

Answer 26

12-16h (includes naps)

Question 27

Canadian 24h movment guideline : sleep toddlers (1-2 yrs)

Answer 27

11-14 hrs (includes naps)

Question 28

Canadian 24h movment guideline: sleep preschoolers (3-4yrs)

Answer 28

10-13hrs (includes naps)

Question 29

Canadian 24h movment guideline :sleep children (5-13 yrs)

Answer 29

9-11 hrs

Question 30

Canadian 24h movment guideline: sleep youth (14-17yrs)

Answer 30

8-10hrs

Question 31

Canadian 24h movment guideline: sleep older adults (65+)

Answer 31

7-8hrs

Question 32

Interrelationship among movment behaviours

Answer 32

impact of lifestyle interventions decreases if sleep not included. Canadian 24h movment guidelines highlights interconnectedness of sleep, PA, sedentary and nutrition. All need to be integrated for health

Question 33

Sleep assesment

Answer 33

Question bank to access sleep split by age group. Access 3 main characteristics: duration, quality, timing

Question 34

Adequate sleep to improve success of weight loss interventions

Answer 34

sleep important to prevent weight gain and manage obesity. For same intervention, short duration sleepers loose less fat than those who get recommended amount. Why: decrease anorexigenic hormone leptin and prevents increase of orexigenic hormones ghrelin and cortisol- related to decreased risk of reactive hypoglycemia, and appetite control.

Question 35

Movement behaviours form a composition- time substitutions

Answer 35

add to 24h - all movement patterns across day matter
time subs-displacing time from one movement behaviour to another. health improves if move time to MVPA from sleep, LPA or sedentary time and if sedentary time is reallocated to sleep, MVPA or LPA

Question 36

Macronutirents

Answer 36

proteins, carbs and fats

Question 37

micronutrients

Answer 37

vitamins and minerals

Question 38

hydration

Answer 38

very important for healthy function

Question 39

Carbohydrates

Answer 39

body uses carbs to make glucose- primary fuel for muscles, Available glucose to complete work or store it in liver and muscles as glycogen.
Minimum carb intake b/w 120-130g
Complex carbs: carb rich foods high in fibre that has undergone minimal processing- typically good source if B vitamins, minerals, folic acid and fibre.

Question 40

Proteins

Answer 40

Main functional and stuctural building blocks for cells- essential for health.
AA from PRO classidied as essential (consume in diet) and non-essential (synthesized by body if not consumed
AA needed to build new, repair old and building blocks for hormones and enzymes
AA small source of fuel- espcially durng low carb availablity. Some animal sources have more bioavailability
Most CAN get enough PRO from mixed diet. Protein powerders and supplemnts not better than food sources

Question 41

Protein for Active Canadians

Answer 41

Point of confusion.
Required intake (to meet body needs)–> 1-1.4g/kg/day
Optimal levels (maximize protien turnover)–>1.6g/kg/day
Should be consumed over waking hours - intake every 3-4hrs. Recomend each meal contains b/w 20-40g of PRO

Question 42

Fats

Answer 42

often consumed along with fats and carbs. IMportant nutrient for health- provides energy, vitamin absorbtion, support growth and development.
-right amount and type- decreases risk of certain conditions-increased intake of satirated fat linked to heart disease; saturated fat as bad fat=oversimplification
monounsaturated fat rich foods-linked to better blood lipid profiles; polyunsaturated fats linked to antinflammaotry
Fat should be 30-40% total calorie intake
-shoudl avoid consumption of trans fats

Question 43

Omega 3 to 6 ratio
ideal vs typical western diet

Answer 43

ideal: 1:4-1:6
western diet: 1:10-1:12

Question 44

Vitamins

Answer 44

organic substances made by plants or animals. Have a variety of functions
B complex, C,A,E,K are essential- some easier to be deficient in depending on diet

Question 45

Minerals

Answer 45

inorganic elements absorbed by plants via soil and eater and by our bodies from food. Essential for many bodily functions.
Major minerals: calcium, magnesium, potassium, ect
Trace minerals: Chromium, copper, iodine,e ct

Question 46

Fuilds

Answer 46

water important for every bodily function- transport, digestion, absorbtion, excretion, body temp
-fluid lost in sweat, urine, digstion, breathing, skin- when loose more than take in dyhydration occurs.
20% fluid intake from food; 80% drinks
~1ml/kcal consumed recomended–> 8-10 cups/ day –> physically active indiivduals need more

Question 47

key messages of canada’s food guide principles of nutritious eating

Answer 47

plenty of fruit and veg, eat PRO, Choose whole grains, water drink of choice, mindful of eating habits, cook more often, enjoy food, eat w/ others. ALso advises: use lables, limit foods high in sodium, sugar and saturated fats, be aware of marketing

Question 48

Vegetables and Fruit

Answer 48

Loaded with vitamins and minerals
tips when incorportating into dieta;
choose fruit or veg over juice- if consume juice choose 100%
fill 1/2 plate w/ veg at mealtime
try fresh, frozen, dried, canned, ect

Question 49

Fibre facts from dietitians of Canada

Answer 49

exercise and fibre important for normal bowel funtion- prevents constipation by adding bulkl and absorbing waer- softening stool
Fibre can help treat and prevent heart disease, colon cancer, diabetes
Sources: veg, fruit, grain products, legumes, nuts and seeds

Question 50

Grain Products

Answer 50

main source of carbs. Provide key vitamins and minerals. Important source of fibre- helps decrease risk of heart disease and obesity .
Recomed 25-38g fibre per day- sugest consuming whole grains

Question 51

Protein foods

Answer 51

includes legumes, nuts, seeds, tofu, soy, egg, meat. Nutrient rich protein-packed neats are key to healthy eating, providing essential nutrients.

Question 52

Tips for adequate protein

Answer 52

choose lean cuts of meat, less processed lunch meat, enjoy poutly and fish-high in omega 3, beans and lentils- lots of vitamins and pro, soy- complete pro, egg yolks are nutrient dense good quality PRO and inexpensive, nuts and seeds- monounsatureated linked to health benifits