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Physical Activity and Health > unit 2 > Flashcards

unit 2 Flashcards

1
Q

Disease

A

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

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2
Q

Syndrome

A

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

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3
Q

Symptoms associated with sedentary living

A
  • decreased fitness
  • decreased bone density
  • decrease HDL cholesterol
  • increased blood sugar
  • increased resting heart rate
  • overweight/obese
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4
Q

Risk factor

A

A factor that cause a person or group of people to be at risk of an unwanted or unhealthful event

ex. no seatbelt –> raises risk of mortality if involved in car accident

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5
Q

Relative risk

A

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

ex. people who do not wear a seatbelt increase their risk of crash related injuries and deaths by 50%

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6
Q

Primary prevention

A

The preventions of risk factors.
- maintain health status, prevent new conditions

ex. Help UI students stay active

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7
Q

Secondary prevention

A

Prevention of disease once risk factors are present.
- detect/treat risk factors

ex. BP screen to identify who has high BP, recommended PA to decrease high BP

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8
Q

Tertiary prevention

A

Reduction in the amount of disability caused by disease; treatment or rehabilitation of disease.

ex. cardiac rehabilitation

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9
Q

Active couch potatoe

A

Someone who meets the PA guidelines

- sedentary rest of the day

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10
Q

Negative outcomes of higher levels of sedentary time

A
  • increased waist circumference
  • unhealthy levels of blood glucose, insulin, and fat
  • lower measures of physical functioning
  • increased risk of all cause mortality
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11
Q

Cardiovascular disease

A

Group of disorders of the heart and blood vessels

ex. coronary heart disease (heart attack), cerebrovascular disease (brain - stroke), hypertension, peripheral vascular disease (limbs)

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12
Q

Cardiovascular disease annual cost; cancer annual cost

A

475 billion; 228 billion

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13
Q

Atherosclerosis

A

Plaque buildup in arteries

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14
Q

Arteriosclerosis

A

hardening of arteries

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15
Q

Cardiovascular disease risk factor: modifiable and non-modifiable

A

Modifiable:

  • tobacco
  • obesity
  • hypertension
  • dyslipidemia
  • diabetes
  • metabolic syndrome
  • elevated inflammatory biomarkers (reactive protein)
    • indicative of systemic inflammation
  • PA

Non-modifiable:

  • age ( >45 men, >55 women)
  • family history
  • gender (male)
  • ethnicity/race (AA)
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16
Q

Hypertension

A

Consistently high BP

  • high >140/90 mmHg
  • prehypertensive 120-139 / 80-89 mmHg
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17
Q

“White coat syndrome”

A

when BP is high at doctor; related to high BP at other times

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18
Q

How does PA lower BP

A

immediately lowers systolic and diastolic BP especially with multiple bouts of PA throughout day

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19
Q

Dylipidemia

A

High cholesterol (lipids) and fats (triglycerides) in blood

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20
Q

How does PA lower Dylipidemia

A

lowers triglycerides and LDL, increase HDL (not always)

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21
Q

What leaves you at an increased risk of Dylipidemia

A

Total cholesterol >200 mg/dL
HDL <40 mg/dL
LDL > 140 mg/dL
Triglycerides > 150 mg/dL

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22
Q

Diabetes

A

Inability to regulate blood glucose levels

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23
Q

Insulin

A

Allows glucose to cross cell membranes

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24
Q

Insulin sensitivity

A

How likely a cell is to respond to insulin

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25
Q

Insulin resistance

A

Cell of body do not respond to insulin thats present; need more insulin to cause a response

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26
Q

Type 1 diabetes

A

Insulin dependent

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27
Q

Type 2 Diabetes

A

non insulin dependent

- lifestyle disease; directly related to PA; related to visceral obesity

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28
Q

visceral obesity

A

Adipose tissue around organs (abdominal obesity)

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29
Q

Diabetes treatment

A
  1. Drugs: increase insulin sensitivity, increase insulin in body
  2. Weight loss to promote loss of abdominal fat
  3. CV exercise: may make cells more permeable to glucose
  4. Resistance training to increase insulin sensitivity and control glucose homeostasis
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30
Q

Metabolic Syndrome

A

Increases likelihood of CVD and diabetes; you have it if you have 3/5 symptoms:

  1. high waist circumference (>40 men, >35 women)
  2. Blood triglycerides (>150)
  3. Low blood HDL cholesterol
    a. <40 men, <50 women
  4. BP >130/85
  5. fasting blood glucose >110
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31
Q

How does PA decrease CVD disease

A

Regular PA participation…

  • Increases hearts “fitness” coronary circulation
  • increases EE
  • decreases inflammatory response in body
  • decreases coagulants in blood
  • decreases insulin resistance
  • enhances blood lipid profile
  • regulates BP
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32
Q

How much PA to reduce CVD?

A

Meeting PA guidelines: 150 minutes moderate / 75 minutes vigorous (or combo)

  • preliminary research of benefits from
    • 2 min light/moderate intensity activity breaks every 20-30 min.
    • this improved blood glucose and insulin levels as compared with controls (no activity breaks over 5 hr period)
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33
Q

cancer

A

Disease process associated with uncontrolled abnormal cell growth

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34
Q

cancer causes: internal and external

A

Internal:

  • heredity
  • immune dysfunction
  • abnormal metabolism

External:
- behaviors / environments

Can be and interaction of both (environment / genetics)

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35
Q

Risks of cancer: modifiable and nonmodifiable

A

Modifiable:

  • physical inactivity
  • obesity
  • tobacco use
  • poor nutrient intake
  • excessive sun exposure
  • toxic environmental exposure

Non-modifiable:
- age, genetics, sex

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36
Q

Physical activity decreases cancer, how?

A

The most active person has a lower risk of cancer (dose response)

Evidence –> strongest link with colon and breast cancer; emerging link with lung and endometrial cancer

Starting PA at any point in life has benefits

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37
Q

PA decreases colon cancer by how much?

A

21-24%

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38
Q

PA decreases breast cancer by how much?

A

25-30% lower risk

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39
Q

How does PA reduce cancer?

A
  1. lowers sex hormones
    - Directly: exercise decreases estrogens and androgens because fat tissue produces estrogens
    - Indirectly: less fat tissue
  2. Reduces insulin resistance
    - insulin enhances cell proliferation, immediate and chronic
  3. lowers systemic inflammation
  4. reduced colon transit time
  5. improves immune function `
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40
Q

How much PA to prevent, reduce risk, and treat cancer?

A

Evidence is still being developed
- 150 min. moderate / 75 min. vigorous aerobic PA / week and resistance training 2x / week

May have benefits at lower levels of PA

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41
Q

Depression

A

Difficulty concentrating, loss of interest, hopelessness, insomnia

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42
Q

Anxiety

A

Nervousness, uneasiness, apprehension

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43
Q

Psychological distress

A

stress in life / lack of wellbeing

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44
Q

How much of the population is affected by mental health condition

A

26%

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45
Q

Mood disorders

A

Depression, anxiety, psychological distress, age related decline in cognitive function, low self esteem, eating disorders

Mental health conditions are costly, effect work productivity, relationships and healthcare

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46
Q

Risk factors for mental disorders: modifiable and nonmodifiable

A

Modifiable:

  • physical inactivity
  • substance abuse
  • low self - esteem
  • distress (cant cope with stressors)
  • negative lifestyle behaviors

Non-modifiable:
- age (younger), sex (W), genetics, trauma, chronic medical condition

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47
Q

PA as a treatment for mental health conditions: types

A
  1. Monotherapy
    - using PA as the ONLY treatment
  2. Augmented therapy
    - using PA as addition to other treatments
  3. Adjunct therapy
    - PA may promote other benefits than those related to condition (depression / anxiety)
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48
Q

Exercise decreases the risk of…

A
  • anxiety symptoms
  • anxiety disorders
  • depressive symptoms
  • major depressive disorder
  • age related decline in cognitive function
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49
Q

Possible mechanisms by which PA can benefit mental health: physiological

A
  • cerebral capillary growth
  • brain blood flow
  • oxygenation
  • increase regulation of neurotransmitters
  • increase growth in brain cells
  • increase ability of nerves to conduct impulses
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50
Q

Possible mechanisms by which PA can benefit mental health: psychological

A
  • increase self esteem –> fitness and biomechical improvements
  • improvements in motor skills –> more PA options and confidence
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51
Q

PA and mental health conditions

A
  1. PA is not shown to be effective as the only treatment method for mental heath conditions
  2. PA is recommended as adjunct therapy
  3. Recommended 30-60 min. 3-5 days/week (aerobic or RT)
  4. Consistent with PA guidelines for Americans
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52
Q

Osteoporosis

A
  • Low bone mass
  • Structural deterioration of bone tissue
  • Contributes to bone fracture (hip, vertebrae, wrist)
  • Painful

contribute negatively to functional health

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53
Q

Osteoarthritis

A
  • Joint pain and dysfunction
  • costly (productivity/medical costs)
  • Loss of articular cartilage –> bone rubbing bone
  • May result in surgery / joint replacement

contribute negatively to functional health

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54
Q

Sarcopenia

A

Loss of muscle mass; contribute negatively to functional health

Not related to a specific disease process; determinant of functional health

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55
Q

Osteoporosis risk factors: Modifiable and non-modifiable

A

Modifiable:

  • physical inactivity
  • tobacco use
  • thin / underweight
  • loss of sex hormones / estrogens / testosterones
  • nutrition (alc., low calcium, vitamin D levels, caffeine)

Non-modifiable:
- age, sex, genetics, ethnicity/race, history of fractures

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56
Q

PA decrease risk of osteoporosis, how?

A
  • increase peak bone mass
  • slows decline in bone mass
  • reduces risk of falls
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57
Q

What type of PA should one do to decrease risk of osteoporosis?

A
  • high intensity, weight bearing

- resistance training, jumping, running

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58
Q

Osteoarthritis risk factors

A
  • Physical inactivity
  • excessive PA or overuse (occupational loads)
  • excessive body weight
  • age, sex, genetics, history of joint injury
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59
Q

Does jogging reduce risk of Osteoarthritis?

A

no

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60
Q

Low muscle mass (Sarcopenia) risk factors?

A

physical inactivity, tobacco use, age, sex (W), genetics

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61
Q

Functional health

A

Ability to do the PA one wants to do without pain or limitation

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62
Q

Functional health: ADL

A

Activity of daily living

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63
Q

Functional health is negative affected by:

A
  • Low musculoskeletal health (low mass and poor muscle function)
  • Low aerobic capacity, poor balance, lack of social support/networks
  • contributes to falls
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64
Q

How to lower the risk of falls

A
  1. Balance training and muscle strengthening
    - 3x/wk for 30 min
    - backwards walking, sideways walking, heel walking, toe walking, sit to stand
    - supported progressing to non-supported
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65
Q

PA and musculoskeletal health

A
  1. Inverse relationship between PA/exercise and risk of fractures
    - activity 36-68% lower risk of hip fractures
  2. Regular PA able to increase bone density 1-2%
  3. No direct evidence that moderate PA increases arthritis
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66
Q

Protective benefits of PA and musculoskeletal health

A
  • decrease in pain
  • increase function
  • increase QOL and mental health
  • aerobic PA may slow the rate of loss of muscle mass
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67
Q

Obesity and overweight: significant changes over the last 40 yrs

A
  • obese in 1980 - 15%

- obese in 2010 - 33.8%

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68
Q

Obesity and overweight: obesity today

A
  • very common and hard to treat and even harder to prevent
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69
Q

Body fat methods

A
  1. visual inspection
  2. BMI
  3. Magnetic resonance imaging (MRI)
  4. DXA (dual Xray absorbtiometry)
  5. underwater weighing - water displacement
  6. bod pod - air displacement
  7. skinfold technique
  8. bioelectric impedance
70
Q

Probable contribution to body fatness: biological

A

Age, sex, hormonal factors, genetics

  • these factors not fully understood yet
  • genetic influences “hunger” , fullness, exercise enjoyment
71
Q

Probable contribution to body fatness: behavioral

A

Consumption of excess calories, lack of regular PA, no time / motivation / too busy

72
Q

Probable contribution to body fatness: Environmental

A

Macro (community), Micro (home)

  • sedentary (work/leisure)
  • transportation (car)
  • PA removed as requirement for daily life
  • “mindless” eating
73
Q

Obesity risk factors: modifiable and non-modifiable

A

Modifiable:

  • physical inactivity
  • excess calorie intake
  • low socioeconomic status

Non-modifiable:

  • age
  • heredity
  • ethnicity/race
  • metabolism
  • culture
74
Q

Weight loss goal? “Healthy” recommendation

A

Lose 10% of body weight in 6 months

  • for 250 lb person = 25 lb
  • 4 lb / month
75
Q

PA and weight: important to know the difference between…

A
  1. weight stability = < 3% change in weight
  2. weight loss = at least 5% loss of body weight
  3. weight loss maintenance = maintaining within 3-5% of new weight
76
Q

Evidence PA and weight: weight maintenance

A

PA consistently associated with maintenance

  • but with resistance training not as strong
  • 150 min. moderate / 75 min. vigorous or combo
77
Q

Evidence PA and weight: weight loss

A

require big amount of EE

- 60 min. moderate / 20 min. vigorous daily

78
Q

Evidence PA and weight: prevention of weight gain

A

moderate evidence that PA can help sustain weight loss

- 75 moderate / 25 vigorous daily

79
Q

PA and weight

A

Exercise = not cure losing weight, weight loss, maintenance, preventing weight regain or decreasing abdominal fat

Significant increase in EE

  • moderate PA = 4.9%
  • vigorous PA = 11%
80
Q

PA guidelines

A

Overweight/obese people should aim to meet PA guidelines

May not be enough to cause weight loss or maintain weight loss –> aim to achieve 300 min. of moderate PA or 150 min. of vigorous PA plus RT

81
Q

Important considerations: Obesity

A

Not just about PA - overconsumption is a big factor

  • PA alone will not typically result in weight loss
  • Sedentary time is increasing (work/leisure)
  • Substantial benefits from PA/exercise other than just preventing obesity or decreasing weight
82
Q

How do we focus on weight?

A

Easy to measure

  • sense of accomplishment (goals)
  • cultural emphasis
  • when weight decreases PA gets easier
  • many people experience positive physical, social, and psychological outcomes (caused by weight loss?)
    • do any experiences have negative outcomes
83
Q

Paradigm

A

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

84
Q

Health at every size (HAES)

A

Shift to health promotion vs weight management; weight loss is not the goal

  • encourages body acceptance as opposed to weight loss maintenance
  • supports “intuitive eating”
  • supports active living vs structured exercise
85
Q

Article: Evaluating the Evidence for a paradigm shift

A

This article for HEAS gives evidence as to why this shift should be focus

86
Q

Assumptions - Weight Loss Paradigm

A
  • mortality risk
  • morbidity risk
  • longevity
  • weight loss maintenance
  • weight loss as practical and positive goal
  • improve health through weight loss
  • obesity related costs
87
Q

Assumption: Adiposity increases mortality

A
  1. BMI weakly predicts mortality
    - exceptions at BMI extremes (>40)
  2. NHANES - longevity study
    - greatest longevity in overweight category
  3. When you account for other risk factors (socioeconomic status), association with BMI and mortality much smaller
88
Q

“Obese paradox”

A
  1. Obesity associated with longer survival
    - comparing overweight individuals with thinner people with the same conditions
    - diabetes, hypertension, CV disease, kidney disease
    - obese senior citizens live longer
  2. Life expectancy continue to rise
    - 1970 –> 70.8 years
    - 2005 –> 77.8 years
89
Q

Assumption: Adiposity increases morbidity

A
  1. Obesity is associated with the risk of increased risk for many diseases
    - causation not well established
    - cause –> effect: need metabolic pathway (thinner people have conditions too; one pathway or multiple?)
  2. Weight cycling
    - increased inflammation in tissues
    - increased hypertension, insulin resistance, dyslipidemia
    - increased mortality risk
90
Q

Assumption: Weight loss prolongs life

A
  1. Weight loss increases risk of premature death among obese (even when intentional)
  2. Weight loss improves health markers
    - health behaviors are changing as well
    - not sure as to what extent changes attributes to the weight loss
  3. Liposuction (subcutaneous fat)
    - does not improve BP, lipids or insulin sensitivity
  4. Diabetes - behavior changes
    - glucose control evident within days of making changes
  5. Health benefits - rarely show a does response with weight loss
    - benefits from small changes in weight
    - may not need to achieve “optimal” BMI to improve health
91
Q

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

A
  1. Majority of people who lose weight gain it all back within 5 years
  2. Most people find it hard to lose weight in the current environmental and societal conditions
  3. Weight control registry - tracks individuals who have sustained weight loss
92
Q

Assumption: Pursuit of weight loss is practical and positive –> dieting

A
  1. Weight cycling is most common result
  2. decrease in bone density
  3. causes psychological stress and increases cortisol
  4. persistent organic pollutants (increases risk for disease - diabetes)
93
Q

Assumption: Pursuit of weight loss is practical and positive –> weight focus

A
  1. Anxiety about weight
  2. body dissatisfaction
  3. weight stigmatization/discrimination
94
Q

Assumption: only way for overweight/obese to improve health is to lose weight

A
  1. untested hypothesis
    - not sure if weight loss will decrease risk to the level as those who were never obese
  2. Healthy behaviors - increase health indicators
    - reduce BP
    - exercise increases insulin sensitivity in lipids even in those who gain body fat
95
Q

Obesity - large economic burden

A

Data often fails to account for…

  • physical inactivity
  • nutrition habits
  • history of weight cycling
  • degree of discrimination
  • access to quality medical care

all of which are associated with body weight and health

Body image - much bigger impact on health than size

  • cost of over treating and obese testing
  • cost of overlooking the normal weight people who need treatment
96
Q

What is the estimated cost of obesity?

A

147 billion

97
Q

HAEV evidence

A
  1. Evidence - statistically and clinically relevant improvement in health
    - physiologically (lipids, BP)
    - health behaviors (PA, eating disorder pathology)
    - psychological (mood, self esteem, body image)
  2. No studies found adverse affects in any variables
  3. High(er) retention rates
98
Q

Remember…health is multi-dimensional: ideal weight???

A

Perhaps this is the weight at which our bodies adapt to , given plenty of PA and a healthy diet

99
Q

Training to increase CV fitness: outcomes

A
  • increase upper limit - VO2 max

- increase ability to exercise at a certain % of max

100
Q

Training to increase CV fitness: FITT

A
  • 3+ times per week, overload intensity

- 20+ minutes aerobic exercise using large muscle groups

101
Q

Training to increase CV fitness: Training variety

A
  • constant intensity
  • interval training (30 sec. to 10 min. “ON” / 30 sec. off)
  • long and slow training (increase time, decrease speed)
  • threshold training - train at lactate threshold
102
Q

Relative Exercise Intensity Methods

A
  1. Rating of Perceived Exertion
    - 12-16 (6-20 scale)
  2. Heart Rate
    - HR Max = 57-94%
    - HR Reserve = 40-85%
  3. % VO2 or MET max = 40-85%
103
Q

Heart Rate Methods Using HRmax –> declines with age

A

Determine HRmax

  1. GXT measured
  2. Prediction equations
    - 206.7 - (.67 x age)
    - 220 - age
104
Q

Heart Rate (HR) Max Method: equation

A

EQUATION: exercise HR = HRmax x Intensity

105
Q

Heart Rate (HR) Max Method: 22 year old with goal of exercising at 55 to 90% max

A

1st: Determine max HR
HRmax = 220 - 22 (age) = 198 bpm

2nd: Determine lower exercise HR
exercise HR (55%) = 198 x .55 = 109 bpm
3rd. Determine higher exercise HR
exercise HR (90%) = 198 x .90 = 178 bpm
106
Q

Heart Rate Reserve (HRR) Method: equation

A

Exercise HR = (HRR x intensity) + HRest

107
Q

Heart Rate Reserve (HRR) Method: 22 years, HRest = 68 bpm, exercise at 40-85%max

A

1st: Determine HR max
220 - 22 = 198 bpm

  1. Determine HHR
    198 - 68 bpm = 130 bmp

3rd: Determine lower exercise HR
HR1 = (130 x .40) + 68 = 120 bpm
HR2 = (130 x .85) + 68 = 178 bpm

108
Q

VO2max (METS) –> Training intensity

A

Train at 40-85% VO2max
- equation: training intensity = VO2max x (% effort / 100)

Suppose VO2max = 12 MET

40% intensity = 12(40/100) = 4.8 MET (or just 12x.4)
85% intensity = 12(85/100) = 10.2 MET (or just 12x.85)

109
Q

Developing muscular fitness

A
  • everyone can increase strength and endurance
  • everyone will NOT improve at the same extent
  • why?
    • genetics (anatomy, muscle fiber type, hormones)
    • gender
    • training program (the way we train)
    • unnatural factors (drugs, anabolic steroids)
110
Q

RT goals and outcomes

A

Type of program:

  1. health
  2. strength
  3. endurance
  4. performance

Program based on:

  1. exercises
  2. frequency
  3. volume (reps x sets x load)
  4. rest period
111
Q

Training methods: traditional

A
  1. free weights
    - dumb bells / dumb bars
  2. machines
  3. calisthenics / body weight
112
Q

Training methods: nontraditional

A
  • yoga / pilates

- group exercise

113
Q

Training methods: sport specific

A
  • power movements
  • plyometrics
  • develop speed / strength
114
Q

Muscle groups / Exercises

A
  1. Functionality and activity specific training
  2. Overall muscle balance
    - push / pull movements
    - top / bottom
    - front / back
  3. Chest, upper back, shoulders, arms, abs, lower back, legs
115
Q

Order of exercise and sets

A
  1. Large muscle groups first
  2. Alternate upper / lower or push / pull
  3. Format for sets
    - single set per exercise - OK - meets recommendations
    - circuit training - no rest between sets
    - multiple sets - consider interset rest
116
Q

Training considerations

A
  1. Use good technique
    - related goals
    - control
    - breathing
    - full form
    - concentric and eccentric
  2. Recovering between training days
  3. Progression and variety
    - training variables (sets, loads, reps)
    - exercises
    - equipment
    - instability (surface, stability)
117
Q

Developing a RT program

A

Activity
Step 1: Goals/Type of program
- sets, reps, loads, frequency, time

Step 2: Equipment preferences and availability
Step 3: Muscle groups / exercises
Step 4: Order
Step 5: Other variables
- time of day, location, reminders, motivation
Step 6: Put it together

118
Q

Stretching Exercise

A
  • NOT part of PA Guidelines for Americans
  • Important aspect of fitness
  • However…
    • no ideal standard for flexibility exists
    • no clear FIT recommendations for disease prevention
119
Q

Stretching and Flexibility Benefits

A
  • freedom of movement
  • performance benefits
  • optimal posture
  • injury prevention (lower back pain, muscle strains and tears)
  • relief from muscle stiffness and pain
  • relaxation and stress management
120
Q

Factors influencing flexibility

A
  1. Anatomy
    - type of joint
    - properties of CT and muscle
    - muscle size and fat deposits
  2. Gender
  3. Genetics (double jointed)
  4. PA or inactivity
  5. Age
121
Q

Stretching methods

A
  1. Static
    - active
    - passive
  2. Dynamic
  3. Ballistic
  4. Proprioceptive neuromuscular or facilitative
122
Q

Stretching Guidelines

A
  1. Stretch when muscles warm
  2. Stretch before (dynamic) and after (static)
  3. FIT - static
    F - 3+ times per week
    I - point of tension beyond normal ROM
    T - 15-60 seconds, 2-4 sets
123
Q

Negative Consequences of PA: Risk factors –> individual factors

A
  1. Anatomical factors
    - knees, hips, arches
  2. history of injury
  3. fitness levels, skills
  4. age
  5. sex.
  6. behaviors (tobacco)
124
Q

Negative Consequences of PA: Risk factors –> activity factors

A
  1. high impact
  2. high injury rate
  3. require protective gear (improper use)
125
Q

Negative Consequences of PA: Risk factors –> Environmental factors

A

weather, traffic, surface (slipping)

126
Q

American College of Sport Medicine Guidelines: PAR-Q

A

PAR-Q = Physical Activity Readiness Questionnaire

- series of questions –> identify people that need medical clearance prior to participation

127
Q

PAR-Q evaluates…

A

a persons risk factors and disease status (cardiac, pulmonary or metabolic disease)

128
Q

PAR-Q: stratification

A
  • Low risk < 7 risk factors
    • able to do moderate / vigorous PA
  • Moderate risk < 2 risk factors
    • able to do moderate PA without medical exam
    • vigorous PA - should have medical exam
  • High risk –> symptoms of disease or known cardiac, pulmonary, or metabolic disease
    • medical exam for moderate / vigorous PA
129
Q

Common injuries

A
  1. Sprains (ligaments)
  2. Strains (muscles / tendons)
  3. Bruising (blood vessel rupture)
    P - prevention
    R - rest
    I - ice
    C - compression
    E - elevation
130
Q

DOMS

A

Delayed Onset Muscle Soreness

  • 24-48 hr after intense muscle exercise
  • microscopic muscle tears resulting from trauma
  • inflammation –> pain

Treatment?
- rest, stretching may help discomfort, NSAIDS which are non-steroidal anti-inflammatory drugs

131
Q

Environmental conditions: Cold (risk and prevention)

A

Risks = hypothermia, frost bite
- windchill factor

Prevention?

  • avoid cold / windchill
  • dress in layers
  • cover extremities
132
Q

Environmental conditions: heat (risk and prevention)

A

Risks = cramps, exhaustion, heat stroke
- heat and humidity

Prevention?

  • avoid heat and humidity
  • hydrate / monitor urine
  • acclimate
  • rest often
  • signs –> fatigue, thirst, loss of sweat
133
Q

Apparel: Shoes

A
  • select for intended use
  • maintain proper foot position
  • replace often
  • barefoot running?
134
Q

Apparel: Clothing

A
  • “wicking” –> prevent hypothermia

- protects from sun, equipment

135
Q

Apparel: safety

A
  • helmet (bike/ski)
  • reflective clothes at night
  • mouthpiece
136
Q

Preventing injuries

A
  1. Adequate progression

- FITT

137
Q

Will stretching prevent injuries?

A
  • data does not support static before exercise
  • warm up is important (light aerobic / dynamic)
  • flexibility IS important
  • static stretching and PNF (proprioceptive neuromuscular facilitation) post exercise
138
Q

Components of safe activity routine

A

To reduce risk of injuries and soreness…

  1. warm up
    - prepares body for movement
    - 5-10 min. cardio and dynamic
  2. cool down
    - reduces blood pooling
    - promotes recovery
    - 5-10 min cardio / static stretch
139
Q

Exercise addiction

A

Maladaptive: threatens health

Negative consequences

  • injury
  • hormonal imbalance (female athlete triad)
  • emo / psychological health (depression)
  • social health (isolation)
140
Q

Female Athlete triad

A

disordered eating, low bone mass, menstrual disturbances

141
Q

Exercise Dependence

A

Criteria: based on substance dependence
3 or more of the following…
- tolerance
- withdraw
- intention effect (might exceed original plan)
- lack of control (compulsion)
- time (thinking and engaging in behavior)
- reduction in other activities
- continuance (even with negative impacts)

142
Q

Anorexia althetica

A

weight loss is primary motive facilitated by exercise

143
Q

Body dysmorphia

A

desire to achieve big muscles

144
Q

Continuum: recreational exercise

A

Levels of PA that adds to quality of life; controlled PA

145
Q

Continuum: at risk exercise

A

Motivation is release from negative mood/feeling, increase of injury, increase tolerance

146
Q

Continuum: Problematic exercise

A

Organize day around exercise, any exercise, internalize injury, withdraw symptoms

147
Q

Continuum: exercise addiction

A

Lifes main organizing principal, primary motive is to avoid withdraw, inability to reach everyday life responsibilities

148
Q

Overtraining syndrome

A

Maladaptation to training stressor –> diminished performance

  • lack of balance between intense training and recovery overtime
  • overreaching
  • overtraining
  • dont provide enough recovery or rest
149
Q

Overreaching

A

short term (days or weeks)

150
Q

Overtraining

A

longterm (weeks, months)

151
Q

Overtraining syndrome (aerobic): physical

A
  • fatigue
  • frequent colds / illness
  • ongoing muscle / joint pain
  • sleep disturbances
  • decrease appetite
  • headaches
  • alternation in resting HR
  • decreased performance
152
Q

Overtraining syndrome (aerobic): psychological

A
  • increased perception of effort
  • mood changes / irritability
  • decreased interest in training
  • decreased self confidence
  • depression
153
Q

Treatment: exercise addiction, overtraining

A

Exercise addiction: addiction treatment from addiction specialist

Overtraining: REST

Prevention:

  • adequate training progression and periodization
  • adequate sleep, nutrition, and recovery after illness

Seek advice from medical professional

154
Q

Prevent negativ consequences

A
  • warmup / cooldown
  • consider environmental factors
  • appropriate FITT, progression, rest
  • variety
  • get help if needed to explore relationships with food and exercise
155
Q

Factors influencing PA: Predisposing factors

A

Cognitive factors related to making the decision to engage in a particular behavior.

ex. self efficacy, motivation, beliefs, knowledge, existing skills, enjoyment

156
Q

Factors influencing PA: Enabling factors

A

Factors that allow one to engage in a particular behavior.

ex. access environment, new skill development

157
Q

Factors influencing PA: Reinforcing factors

A

Factors that reinforce a certain behavior.

ex. other people, positive / negative consequences

158
Q

Pedometers and Accelerometers - what are they and PROS/CONS

A

Ways to monitor activity.

Pros:

  • cheap, small, easy to use
  • tracks PA directly, immediate feedback, cue to action

Cons:

  • does not track all types of PA
  • accuracy is based on the device
  • no FITT or specific guidelines
159
Q

How many steps are recommended: Sedentary

A

< 5000

160
Q

How many steps are recommended: low active

A

5000-7499

161
Q

How many steps are recommended: somewhat active

A

7500-9000

162
Q

How many steps are recommended: active

A

10,000-12,499

163
Q

How many steps are recommended: highly active

A

> 12,500

164
Q

Is 10,000 steps an ACCURATE amount of steps for health?

A

Healthy adults gets about 7,000-13,000 steps per day.

This may be too much activity for…

  • older adults
  • individuals with disabilities
  • sedentary individuals just starting a program

This may be too little activity for…

  • children (>12,000 for health)
  • individuals with high caloric intake
  • athletes

*10,000 may or may not meet guidelines

165
Q

Is 10,000 steps APPROPRIATE for health?

A
  • easy to remember
  • behavior (process) focused
  • probably associated with good health
    BUT…
  • pa guidelines are not based on steps / distance
  • distance and steps –> body size (stride) and speed
166
Q

Goal Types

A
  1. short term (weeks) and long term (months)

2. process behavioral and outcome

167
Q

Process / Behavioral Goals

A

Based on something you do (riding bike to school)

  • dependent on willingness and effort
  • needs to be achievable AND challenging
168
Q

Outcome goals

A

Based on a physical change - takes time

  • dependent on other factors other than willingness and effort
  • rate of progression is different among individuals
169
Q

“SMART” goals

A

S - specific (what exactly do I want to achieve)

M - measurable (can I tell if I met this goal?)

A - attainable (is this a possible goal for you? - some suggest “actions” for this part of SMART; that actions you’ll do to achieve this goal)

R - realistic (given the time?)

T - time (when)

170
Q

Lifestyle PA Goal (step goal)

A

start from baseline and increase amount of steps 20% per week

ex. if your baseline amount was 6000 steps, your goal would be… 6000 x 1.2 = 7200 steps / day
or [(6000 x .20) + 6000) = 7200 steps / day

171
Q

Exercise Goal

A

Consider current fitness level and ways to improve

  • aerobic, fitness training, flexibility
  • adjust FITT

Physical Activity and Health (3 decks)

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