Exam 1 Week 1 Flashcards
(137 cards)
1
Q
According to the WHO, Us health care system ranks….
US ranks ___/55 for efficiency
Spends ____x more money per person then other nations
A
37th
50th
2.5x
2
Q
True or false, the US has the highest costs and lowest performance of all major industrialized nations
A
TRUE
3
Q
True or false: the US ranks at or near the bottom among high income countries on nearly all indicators of mortality, survival and life expectancy
A
TRUE
42nd for infant mortality, 34th for life expectancy
4
Q
How much does the US spend on health care
A
highest, 17.9% GDP
5
Q
what are the 5 leading causes of death in the US
A
heart disease, cancer, chronic lower respiratory diseases, stroke and unintentional injuries.
6
Q
what is the leading cause of preventable death
A
smoking (they die 10 years earlier then non smokers)
7
Q
if all states had the lowest death rate, we would save this many lives…
A
92,000 (34%) for premature due to heart disease 84,500 (21%) premature cancer death 29,000 (39%) chronic lower respiratory 17,000 (33%) stroke 37,000 (39%) unintentional injuries
8
Q
what are common, costly and preventable chronic diseases in the US
A
heart disease, stroke, cancer, diabetes obesity and arthritis
9
Q
how many adults have one or more chronic illness? how many have 2+
A
half have at least one and then 1/4 have 2+
10
Q
what two things, when combined, account for nearly 48% of all deaths in the US
A
heart disease and cancer.
11
Q
what is the major causes of kidney disease and lower limb amputation
A
diabetes.
12
Q
what percent of adults were obese or overweight? Teens and kids?
A
- 6%
31. 8%
13
Q
what is the youth risk behavior surveillance system?
A
a way to monitor behaviors that contribute to the leading causes of death and disability. These include… behavior contributing to unintentional violence and injury, inadequate physical activity, alcohol, drugs, tobacco, poor diet and STD
14
Q
what percent of adults aged 18 or older did not meet recommendations for physical activity? strengthening? poor nutrition?
A
52%
76%
23-38%
15
Q
how many people report to smoke
A
close to 1 in 5
16
Q
how many deaths are associated with alcohol and smoking
A
88,000 and 480, 000
17
Q
even states who have good intake of fruits and vegetables are still not getting enough
A
true
18
Q
physical inactivity accounts for how many deaths
A
1 in 10
19
Q
how many Americans do not meet the physical activity recommendation for aerobic or strengthening, and how many are not sufficiently active
A
80 and 60% respectively
20
Q
is walking the dog enough for health benefits
A
no
21
Q
T/F: the more active the mother, the more active the child, and the more sedentary the mother the more sedentary the child
A
TRUE
22
Q
health
A
general physical, mental or spiritual condition of the body
23
Q
wellness (dimensions)?
A
a state of good heath, dimensions are social, occupational, spiritual, physical, intellectual, and emotional
24
Q
health promotion
A
contributing to he growth and development of health
25
what is HRQOL
health related quality of life. it si the total effect of individual and environmental factors on function and health status
26
what is fitness and what does it require
term to describe the ability to perform physical work that requires cardiorespiratory function, muscle strength, endurance and flexibility, and optimum body composition
27
what is public heath
the science of dealing with the protection and improvement of community health, organized by a community involvement and including preventive medicine and sanitary social science.
28
what are the core measures of health, and what do each mean
1. our behaviors, which lead to diseases
2. the environment and community we live in
3. the medical care we receive
4. policies and practices of our health care, government and other preventable systems.
29
what are the three levels of prevention
primary: actions to avert the onset of disease or injury through interventions to reduce the risk levels (fitness programs)
secondary: detect diseases at and early stage, so we can control it (HTN early, to prevent heart attack)
Tertiary: trading disease and injury that is already there, and want to decrease disability and assist them in getting higher level of functioning (diabetes)
30
what are some new topic areas in Healthy People 2020
adolescent health, genomics, infections, blood disorders, dementia, GAY health, preparedness, sleep, global, social determinants.
31
what are some winnable battles
tobacco, nutrition, physical activity, obesity, food safety, health care infections, MVA, teen pregnancy and HIV
32
in terms of winnable battles, what are we exceeding at
decrease youth smoking and teen pregnancy
33
in terms of winnable battles, what are we on track with
adult smoking, MVA, health care infections, HIV awareness
34
in terms of winnable battles, what are we slow progress with
nutrition, physical activity, obesity and food safety
35
in terms of winnable battles, what are we poor progress with
HIV infection rate and catheter infections
36
in terms of winnable battles, and what we are making slow progress with, how can PTs help
physical activity, nutrition and obesity.
37
According to the APTA, PTs are involved in
prevention and promoting health, wellness and fitness in a wide range of populations.
38
how can PTs decrease costs
want to optimize function, minimize impairments, limitations and disabilities, reduce risk of future illness and disability, and make good environments.
39
PT in community health
primary prevention: make services to reduce risks
secondary: prevent or slow the progression of decline and disability
tertiary: greater disease
40
T/F: a PTs role is a valuable component of medical care, that also has the potential to significantly impact public health
True
41
T/F: self assessed health status is not a more powerful predictor of mortality and morbidity than many objective measures of health
false, it is a more powerful predictor
42
how can we use HRQOL measures
to determine the burden of preventable disease, injuries and disabilities, provide insights into the relationships between these and risk factors. and then to ID subgroups of poor health and help guide them to improve their situation.
43
how many minutes or physical activity should children and adolescents do per day
60 minutes or more
44
what type of activity should make up those 60 minutes a day for kids or adolescents? how often per week
moderate or vigorous aerobic activity at least 3 days a week
45
as part of the 60 minutes of activity, kids should do muscle strengthening and bone strengthening activities ___ days a week
3
46
TF: encourage participation in activities that are not appropriate for their age, and are not enjoyable
FALSE
47
for substantial health benefits, adults should do...
at least 150 minutes of moderate intensity a week, or 75 minutes of vigorous intensity aerobic, or an equivalent combo of the two
48
how is it recommended to perform aerobic activity to adults
at least in episodes of 10 minutes, spread throughout the week.
49
to get more substantial health benefits, how should adults increase their moderate and vigorous activity
increase to 300 and 150 respectively.
50
how many times a week should adults do muscle strengthening actives that are mod to high intensity, and invoke all major muscle groups
2+ days a week
51
for adults who cannot do 150 minutes of activity, what is recommended
to do what they can, especially older adults. things that maintain or improve balance, and do what is within their limits.
52
for pregnant women (not already active), how much activity should they get per week
for healthy women who are not already active, 150 minutes a week of mod intensity. during pregnancy and postpartum
53
can vigorous activity be continued when pregnant and postpartum
yes, but consult physician first.
54
what are some benefits of physical activity
improve cardiovascular function, reduce disease, decrease mortality and morbidity, decrease anxiety depression, improve cognitive function, enhance feeling of well being and reduce the risk of falls.
55
some key pieces of developing an effective exercise program.
make it therapeutic and integrate their goals. also, make is purposeful and meaningful for them.
56
what 6 dimensions address the whole person
mental, spiritual, emotional, physical, social and environmental
57
how do novice vs history of experience affect the adherence to the program
you want to have low intensity for novice people, and those experienced should get moderate to high
58
What is the FITT principle for exercise prescription
frequency: let people choose the frequency and time to adhere.
Intensity: low intensity for those unaccustomed.
Type: use a variety of exercises to keep them engaged.
59
what is the first thing we must do to promote exercise
build self efficacy
60
what is the 5 A's model
address agenda, assess, advise, assist, and arrange follow up
61
what are some strategies to promote exercise
reinforcement, relapse prevention, affect regulation, association vs disassociation, social support, goal setting.
62
what are the steps to develop, and implement prevention, health wellness and fitness programs
identify the need, set goals, develop interceptions, implement them, and evaluate the results.
63
what are some things that obesity is a risk factor for
all causes of death, HTN and CAD, T2DM, stroke, gallbladder disease, OA, sleep apnea and breathing problems, cancers and depression
64
What is the standard American diet (SAD)
high meat intake, high fat, sugar, processed foods, and vegetable oil and refined grains. NOT GOOD
65
where do most of our grain intake come from
French fries
66
do we eat enough vegetables, dairy and fruit
no
67
what percent of our food consumption is processed foods
63%
68
what are the 6 groups of nutrients
proteins, minerals, vitamins, fats, carbohydrates and water.
69
what are the daily caloric needs of a sedentary man and women, both 18 years old
men: 2400 and women 1800
70
what should half of the healthy eating plate contain
fruits and vegetables
71
what is the DRI
the dietary reference intakes. used to give guidelines to reduce the risk of getting diseases.
72
what are the 4 DRI components
```
recommended dietary allowance (RDA): intake needed to meet sufficient requirements.
Adequate intake (AI): take in just enough to stave off disease
Tolerable Upper Intake Level (UL): maximum daily intake, unlikely to cause adverse health effects
Acceptable Macronutrient Distribution Range (AMDR): what you need to take in, taking into account caloric intake.
```
73
what are the 6 benefits of proteins
energy, bone volume, calcium reabsorption, growth and repair of body tissues, thermal effects, satiety
74
what do high quality proteins contain. examples?
all 9 essential amino acids. animal based meats, or some plants.
75
what is the downside of marinades, grilling vs blackening.
it denatures the protein in the food.
76
what are some foods that are high in EAA (essential amino acids)
eggs, meat, soybeans and quinoa
77
what is the RDA for protein for adult men and women
.80/kg BW/ day
78
what is the AMDR for children 1-3, 4-18 and adults 19-70 for protein
5-20% calories (1-3)
10-30% (4-18)
10-35% (19-70)
79
does the AMDR change with changes in activity
yes
80
what are the three groups of carbohydrates
monosaccharides, disaccharides and poly
81
what are some benefits of CHO
rapid breakdown and availability for energy supply (so we can spare the proteins)
fiber source, to improve gastric motility and decrease risk of colon cancer
controls BW
82
how many calories per gram of CHO
4
83
what is the AI of fiber
`4g/1000 kcal, so 8g/day
84
RDI of CHO for sedentary, aerobic and anaerobic training
sedentary 45-65% total calories
aerobic: 8-10g/kg BW
anaerobic: 5-6g/kg BW
85
what is the glycemic index
ranks CHO on the speed of digestion and absorption
86
what is glycemic load
a measure of the glycemic response but calculated based on portion size. multiply the GI by the number of grams of CHO per serving.
87
what does it mean when a food is high glycemic
there will be a high and rapid reseals of sugar, and an increase in blood sugar that will trigger a high insulin release. Good for DM, but also bad because of a sugar rush
88
what are some foods with a low GI
complex carbs (multigrain) soy beans and hummus
89
what are some foods with a high GI
baked potatoes, sugars, bleached white flour
90
what are some benefits of a diet with a low GL
low glycemic load. reduced insulin sensitivity and reduces inflammatory markers.
91
T/F: fats are the energy for sustained activity
TRUE
92
what are some benefits of fats in our diets
transports cholesterol, regulates blood clotting, refulates BP and liver, hormone production, thyroid and adrenal Function, healthy has and skin. and brain and CNS development healthy cell membrane
93
what are the three main categories of lipids
triglycerides, sterols, and phospholipids.
94
do we want saturated or unsaturated fats
unsaturated. (mono and poly)
95
what two things are found in polyunsaturated fats
omega 6 (vegetable oil nuts seeds, grains) and 3 (fish, salmon, tuna, sardines, flax seeds and chia seeds)
96
what is the RDA for fats
20-35% caloric intake
97
how many calories per gram of fat
9
98
if you have a 2000 calorie a day diet, how many grams of fat do you need
44-77
99
under what percent should you keep the intake of saturated fats to prevent HTN and heart issues
under 10%
100
do the current dietary guidelines limit unsaturated fat intake
no!!
101
What is the AMDR or fats for children 1-3, 4-18 and adults 19-70
1-3: 30-40% calories
4-18: 25-35% calories
19-70: 20-35% calories
102
true or false: absorption of supplements is good compared to consuming the vitamins and minerals naturally through the foods we eat
false, it is not as good.
103
what are some risks with supplementing vitamins and minerals
may interact with prescription meds. can harm the liver and you may take too much of a dose.
104
what are the basic functions of vitamins
organ and immune function, metabolism, supporting muscle contraction and relaxation, oxygen transport, building and repairing body tissues, protection from cellular damage, and vision
105
what are the two classes of vitamins
fat soluble (dissolved and stored in fat) and water soluble, so these are not stored in the body
106
which class of vitamins is not stored in the body
water soluble.
107
what are the fat soluble vitamins
A- vision and bone health
D- maintain calcium levels
E- antioxidant
K- essential for clotting
108
what are the water soluble vitamins
C- immune system and collagen
| B complex- converts food to energy
109
what is hypervitaminosis
the adverse affect that happens when we have too many stored vitamins in the body
110
what happens when we store too many of the following ADEK
A- liver damage
D- heart arrhythmia and vessel calcification
E- anticoagulant
K- formation of clots
111
what are the functions of minerals
structural to bone, nails and teeth, regulated fluid balance, blood coagulation, muscle contraction, nerve impulse regulation, acid-base balance, and enzymes that facilitate metabolic functions.
112
what are the 6 major minerals
calcium: bone formation and muscle contraction
magnesium: works with Ca
phosphorus: transports lipids.
potassium: maintains HR
Chloride: balances fluid in the body
sodium: muscle contraction and sending nerve impulses.
113
what are some of the trace minerals
iron, chromium, iodine, copper, manganese, fluoride, selenium, molybdenum, zinc.
114
what are some signs and symptoms of mineral deficiencies
mouth ulcers, or cracks in the skin corners of eyes, for night visions, white growths on eyes, brittle hair and nails, bleeding gums scaly patches and dandruff, hair loss, red or white bumps on the skin, restless leg syndrome.
115
What are the top 3 diets in the world
1. DASH
2. MIND
3. TLC
116
what is the DASH diet
dietary approaches to stop HTN. you lower the risks of cancer, heart disease, stroke, heart failure, kidney stones, DM,
117
lower blood pressure in just 14 days is from the ___ diet
DASH
118
What is the MIND diet
the Mediterranean DASH intervention for neurodegenerative delay. reduce the mental decline and Alzheimers (by 53% with adherence)
119
on the MIND diet, what can you eat
green leafy vegetables, veggies, buts, berries, beans, whole grains, fish, poultry and olive oil and WINE
120
what can you not eat on the MIND diet
red meat, butter margarine, cheese ,pastries and sweets, fried or fast foods.
121
what is the TLC diet
therapeutic lifestyle changes. NOT WEIGHT LOSS, but lower cholesterol levels. promotes unsaturated fats foods. saturated fat intake below 7%
122
what are some of the TLC program guidelines
cholesterol intake to 200 mg per day, sodium to 2400 mg /day and 25-35% of calories should come from saturated fats. and 30 minutes of exercise per day
123
what are the anti-inflammatory diets all about
limiting the inflammation that causes things like cancer, heart disease, DM arthritis and depression and Alzheimers by cutting out things with inflammatory processes (fast food, soda, refined carbs, white bread, dairy, salt, alcohol, meat, and processed foods).
124
what are some anti inflammatory foods
fruits veggies, nuts, whole grains, fish and healthy oils.
125
during exercise, we can lose ___ % of total body water?
1-6%
126
why do we decrease blood flow to the kidneys during exercise
to conserve water
127
T/F: there is a decline in performance when dehydrated?
true
128
what happens to HR is you are not hydrated,
the HR will continue to go up
129
how log does it take to restore normal hydration following heavy sweating
24-48 hours.
130
two hours before the exercise, how much water should you consume
14-22 oz
131
during exercise, we want to minimize water loss to less then ___
2% body weight
132
what kinds of sports drinks should we be drinking. what level of CHO concentration and NA concentration
CHO 4-8% and Na: between 0.5 and 0.7g/L
133
why do we want to consume foods with high sodium content during recovery
to retain water.
134
what is important to remember with sports drinks.
too much CHO in your drink, you will delay gastric emptying and can hurt performance you can feel bloated and full and nauseated. want less then 6%
135
TF: proper diet is sufficient for normal muscle growth
true
136
what are some endurance supplements
creatine monohydrate, caffeine, beta-alanine, sodium phosphate, branched chain AA, protein and glutamine
137
what are some aerobic supplements
creatine monohydrate, beta-alanine, whey, branched chain AA, and glutamine.
