Exam 1 Flashcards
(125 cards)
1
Q
What is physical activity?
A
Any bodily movement produced by skeletal muscles that requires energy expenditure.
2
Q
What are outliers?
A
Values different from others in the whole data body for a given individual or variable. (Different to other collected data)
3
Q
What are variables?
A
Factors or elements that could change?
4
Q
What is the independent variable?
A
These are changed in the study (trigger)
5
Q
What are dependant variables?
A
Observed in the study (effects of changes from independent variable)
6
Q
What are the health risks and outcomes of physical inactivity and sedentary behaviour?
A
Heart and vascular disease, type 2 diabetes, overweight and obesity, neurological disorders, musculoskeletal disorders.
7
Q
What do the guidelines measure?
A
Physical activity, sedentary behaviour, and sleep.
8
Q
When can be measured when doing physical activity?
A
Frequency, Intensity, duration, type, contextual information within a setting, energy expenditure.
9
Q
What are the limiting factors when measuring PA?
A
Obtrusive, labour intensive, time consuming, social desirability bias, reactivity.
10
Q
What is social desirability bias?
A
An individual over reporting pa on a survey to provide answers that are more socially acceptable.
11
Q
What is reactivity?
A
An individual completing extra walking sessions in a week when they are wearing a pedometer.
12
Q
What is subjective measuring?
A
An opinion or personal perception. May not be fully accurate.
13
Q
What is objective measuring?
A
External to the mind, uncoloured by feelings or opinions. Factual information.
14
Q
What are examples of subjective measuring?
A
Self-report recall, logbooks and diaries, proxy reports.
15
Q
What are examples of objective measuring?
A
Pedometers, accelerometers, heart rate monitors, inclinometers, direct observation, digital tools
16
Q
What is a self report recall?
A
It is a subjective measurement that relies on an individual responding to recall questions on a survey or questionnaire.
17
Q
What are advantages of self report recalls?
A
- Suitable for large populations - Easy to complete - Provide detailed qualitative and quantitative info - Cost effective - Assess PA across multiple domains - Not subject to reactivity
18
Q
What are disadvantages of self report recalls?
A
- Not suitable for old or young - cognitive limitations - Over or under reporting - social desirability bias - underestimate incidental PA - Misinterpretation - Memory limitations
19
Q
What are logbooks and diaries?
A
The are a subjective measure of physical activity that relies on an individual documenting their physical activities each day.
20
Q
What are advantages of log books and diaries?
A
- Suitable for individuals or small groups - Easy to complete - Provide detailed information - Cost effective - Assess PA across multiple domains
21
Q
What are disadvantages of logbooks and diaries?
A
- Not suitable for young or old - cognitive limitations - Over reporting - social desirability bias - Subject to reactivity - Underestimate incidental physical activity - Misinterpretation of activities
22
Q
What is a proxy report?
A
A document of physical activity on behalf of someone else. Subjective measure.
23
Q
What are advantages of proxy reports?
A
- Allows assessment of all age groups - Suitable for small groups/individuals - No reactivity - Cost effective - Assesses PA across multiple domains
24
Q
What are disadvantages of proxy reports?
A
- Unable to recall PA of another person - Difficult to be constantly monitoring - Over reporting - social desirability bias - Underestimate incidental PA - Misinterpretation
25
What information can subjective methods collect?
Distance Speed Acceleration Deceleration Heat Heart rate Impact
26
What kind of information can digital tools (smart watch) collect?
Heart rate VO2 max Steps Calories burned Respiration Distance A map Speed/intensity cadence stride length elevation date and time sleep
27
What are advantages of digital tools?
Small Accurate powerful behaviour change worn/carried as an accessory Estimates energy expenditure
28
What are disadvantages of digital tools?
Privacy breaches Connectivity issues Cost
29
What is direct observation?
When a trained observer monitors physical activity behaviours and records information into a computer software.
30
What are advantages of direct observation?
- Excellent information - Useful in specific settings - school - Technology makes it easier - Allows collection of contextual info that devices cant - Valid and accurate
31
What are disadvantages of direct observation?
Labour intensive/time consuming Difficult with large populations High reactivity if the presence of the observer is known Observers require training Usage is limited to a confined setting
32
What does SOPLAY stand for?
System for Observing Play and Leisure Activity in Youth
33
What does SOFIT stand for?
System for Observing Fitness Instruction Time
34
What does SOPARC stand for?
System for Observing Play and Recreation in Communities
35
How is SOPLAY used?
It is used to assess the PA of groups of people, especially in school settings. This allows comparisons to be made between schools.
36
What is SOFIT used for?
Assessing PE classes to collect data on students activity levels. Make judgements about lessons, programs and goals.
37
What is SOPARC used for?
Assessing park and recreation areas, such as users physical activity levels, gender, activity types, age and ethnicity groups. Collects information of accessibility, usability, supervision, organisation.
38
What are the components of the socio-ecological model?
Individual, social, physical, policy
39
What are individual level examples?
Individual level are things that affect YOU. Examples are educational programs, sports clubs or workplaces, counselling by professionals.
40
What are examples of the social environment level?
The social environment includes things with other people, such as midweek netball competitions or group pilates.
41
What are physical environment examples?
Physical environment refers to what is around you. This could be new sporting facilities, shopping centres, improved sports grounds.
42
What are examples of policy and organisations?
Policy refers to things such as rules which maintain order. These could include school zones, no phones in a workplace, etc
43
What are the two categories that promotional strategies are classified as?
Individual approaches and population-based approaches.
44
What is a settings-based approach?
A strategy in which promotional strategies are delivered within a defined setting. (Geographical or institutional)
45
What do population-based approaches influence?
The population, or a large body of people, specifically in an environmental, media or policy change
46
What are the health-related fitness components?
Aerobic power Muscular strength and endurance Flexibility
47
What do health-related fitness components contribute to?
They contribute to optimal health and daily function, compared to skill or sports-related fitness components.
48
What is physical fitness?
The ability to get through daily activity tasks efficiently and effectively.
49
What can you do with functional fitness?
Lift and play with children Carry shopping Walk upstairs without pain/fatigue
50
What is aerobic power?
The rate of energy production from the aerobic energy system.
51
What does optimal aerobic power do?
Reduces the risk of cardiovascular disease Helps maintain low cholesterol Helps lower blood pressure
52
What are factors affecting aerobic power?
Genetics, muscle fibre types, training status, age, gender.
53
What is the aerobic training zone?
Exercise should be performed at 70-85% of max heart rate.
54
What are chronic adaptations?
The long term changes as a result of stress placed on the body that increases the capacity of targeted fitness components.
55
What are methods to improve aerobic power?
Continuous (FARTLEK) Interval (long or HIIT)
56
What are chronic adaptations of the cardiovascular system?
- Increase cardiac output (the heart can pump more blood per minute) - Increased stroke volume (more blood is ejected with each heartbeat)
57
What is muscular strength and what does it support?
It is the peak force a muscle can produce in one contraction. It supports posture, joint and bone health and weight management.
58
How do you improve muscular strength?
Resistance training and functional strength training
59
What are factors that affect muscular strength?
Cross-sectional area of muscle Genetics Muscle fibre type Age Gender
60
What is muscular endurance?
The ability to sustain repeated contractions.
61
What factors affect muscular endurance?
Training status, age, muscular strength, gender.
62
What is static flexibility?
Holding a stretch for a period of time
63
What is dynamic flexibility?
Moving continuously through the range of motion
64
What factors affect flexibility?
Joint structure, temperature, age, gender.
65
What does FMA stand for?
Functional Movement Assessment
66
What is an FMA?
A movement assessment undertaken prior to participating in a personalised plan, which aims to evaluate an individual's functional movement patterns and can indirectly measure health-related fitness components.
67
What does an FMA form the basis for?
- Successful physical activity participation - Injury management/prevention - Functional independence
68
What will a successful FMA support?
FMA's will support personalised programmes with achievable goals that are sustainable and exciting for the client.
69
Why is conducting an FMA important prior to designing a personal plan?
It: - Identifies movement limitations - Builds a strong foundation - Establishes a baseline - Helps monitor progress over time - Prevents injuries - Provides education
70
What are the 6 areas of assessment with an FMA?
- Squat and/or lunge - Push - Pull - Brace/hold - Range of motion - Aerobic power
71
What are the physiological considerations for FMA's?
The physical capabilities of the individual completing the assessment, including current fitness level, injuries and health conditions.
72
What are pre-participation health screens?
Assessments conducted to evaluate an individual's health status before engaging in physical activity or exercise programs.
73
What does PAR-Q stand for?
PAR-Q stands for Physical Activity Readiness
74
What does APSS stand for?
APSS stands for Adult Pre-Exercise Screening System
75
What are the psychological considerations associated with pre-participation health screening and FMAs?
The mental capabilities of the individual completing the assessment, including motivation and anxiety.
76
What are sociocultural considerations when conducting an FMA?
Social capabilities of the individual completing the assessment, including socioeconomic status, family support, gender and culture.
77
How do you get informed consent?
Explain what the assessment will involve, benefits of participating, the choice of withdrawal, and risks.
78
What are the 4 stages of an FMA?
Preparation, observation, evaluation and error correction.
79
Why do we prepare to move or exercise? (Why warm up?)
It reduces the risk of injury Increases blood flow to working muscles Increases muscle temperature to increase elasticity Increase messages from the brain to the muscle Enhance focus and concentration
80
What are protocols?
Protocols refer to the rules of methodology that should be used when undertaking an FMA.
81
What is reliability and how can it be increased?
Reliability is ensuring consistency within measurements. It can be increased by replicating conditions/environment where the FMA takes place.
82
What is validity?
Validity is ensuring the FMA measures what it claims to be measuring.
83
What is accuracy and how can we increase it?
How close the measurement is to the true value of the characteristic. You can increase this by calibrating equipment frequently, having highly trained administrators and following clear procedures.
84
What is the order of preparing for a personalised plan or program?
- Complete a health screening questionnaire - Establish physiological, psychological and sociocultural considerations. - Select assessment tools for the FMA - Gain informed consent - Conduct the assessment - Evaluate the movement - Use results to create the personalised physical activity plan
85
What is incidental physical activity? Provide examples.
Incidental activity refers to unstructured activity accumulated through the course of the day. E.g. Walking instead of catching public transport, using stairs instead of a lift.
86
What are examples of structured physical activity?
Exercise, recreation and leisure, organised sport.
87
What is physical inactivity?
A person undertaking inefficient physical activity to achieve measurable health outcomes.
88
What is sedentary behaviour?
The amount of time spent sitting or lying down (other than sleeping)
89
What does being sedentary mean?
Staying in the same place and expending a low amount of energy.
90
What does METs stand for?
Metabolic Equivalent
91
What are the domains of physical activity?
Leisure time, household/garden, occupational, active transport.
92
What is leisure? Give examples.
Leisure are enjoyable activities completed in your own free time. E.g. walking the dog, hobbies, tennis, golf.
93
What is the household/garden domain?
This domain includes chores such as tidying up, vacuuming, sweeping, raking leaves or mowing.
94
What is the occupational/work domain? Give examples.
These are activities completed as part of your job, such as lifting, carrying bricks and digging. Occupations include labourers, gardeners, PE teachers and personal trainers.
95
What is the active transport domain? Give examples.
Active transport is any human-powered transport to get to and from destinations. E.g. Walking, bike riding, skating instead of taking public transport or driving.
96
What are the dimensions of physical activity?
FITT - Frequency, Intensity, Type, Time
97
What is frequency?
The number of times a person engages in physical activity within a given time frame. E.g. Going to the gym 4 times a week.
98
What is intensity?
How much effort is required for the activity.
99
How many METs are required for sedentary, low, moderate and vigorous activity?
Sedentary - Less than 1.5 Low - 1.5-3 Moderate - 3-6 Vigorous - 7+
100
How can you measure intensity?
Talk test Perceived exertion Heart rate METs
101
What is the talk test?
A measure of intensity. Comfortable talking = low-moderate intensity. Difficult talking - vigourous
102
What is perceived exertion?
A method of measuring intensity. Subjective rating of 10 based on how your body feels when being physically active
103
What is type and what does it include?
Type is the form of physical activity. This includes lifestyle/lifetime physical activities, active aerobic activities, active sports and recreation, flexibility, strength to muscular endurance activities.
104
What is time?
How long a person is active for.
105
What are the types of benefits of physical activity?
Physical Social Mental Emotional Spiritual
106
What are the physical benefits of physical activity?
Improved strength and endurance Resistance to fatigue Greater lean body mass and less body fat Improved flexibility Bone development Improved cardiovascular system
107
What are social benefits of physical activity?
increased enjoyment Enhances engagement Decrease social isolation Increase sense of belonging and attachment
108
What are mental benefits of physical activity?
Improves sleep Reduces symptoms of depression and anxiety Facilitates neuroplasticity
109
What are emotional benefits of physical activity?
patience Remain calm under pressure Positive self esteem
110
What are spiritual benefits of physical activity?
Finding meaning and purpose Stillness and quietness Endorphin production
111
What are the Physical activity and sedentary behaviour guidelines for 5-17 (children and adolescents)?
Physical activity: - 60 minutes moderate-vigorous activity per day - 3 days of muscle and bone strengthening activity - Several hours of light physical activity per day Sedentary behaviour: - Limit time spent sitting - No more than 2 hours recreational screen time Sleep: - 9-11 hours every night
112
What are the Physical activity and sedentary behaviour guidelines for adults (18-64)?
Physical activity: - 2.5-5 hours of moderate intensity per week - 1.25-2.5 hours of vigorous intensity per week - 2 days muscle and bone strengthening activities Sedentary behaviour: - Limit time spent sitting down
113
What are the Physical activity and sedentary behaviour guidelines for elderly (65+)
Physical activity: - 30 minutes moderate intensity per day Sedentary: - Limit time spent sitting down
114
What sociocultural factors affect physical activity?
Gender Cultural norms Community Socioeconomic status Peers Family
115
What are some individual barriers?
Lack of time Negative emotions about PA Financial struggles Health conditions Stress
116
What are some sociocultural barriers
Peer bullying Cultural practices Transport Inactive/no friends Uni
117
What are some physical barriers?
Terrain Climate Limited access Limited facilities Safety concerns inadequate footpaths
118
What are some policy barriers?
Play rules Lack of support from medical practitioners Heavy school bags Restricted active transport Curfews Limited sporting for all ag
119
How does family support physical activity?
Providing opportunities Supervision Role model encouragement transportation financial suppor
120
How do peers support physical activity?
Motivation Enjoyment Commitment Access and engagement
121
What are intrapersonal factors?
These are personal/internal factors that influence how someone feels, thinks or behaves in relation to sport and physical activity.
122
What are examples of intrapersonal factors?
Confidence or self belief
Motivation
Body image concerns
Mental health (anxiety, depression)
Fear of failure and embarrassment.
123
What are examples of interpersonal factors?
123
What are interpersonal factors?
These are social/external factors that involve other people and how their support or actions influence participation and performance.
124
