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LFIT > final > Flashcards

final Flashcards

1
Q

Top 3 causes of death

A

Cardiovascular disease
Cancer
Diabetes

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2
Q

Definition of obesity

A

BMI > 30

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3
Q

What is cardiovascular disease?

A

Disease that affects the:
Heart
Blood vessels

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4
Q

Percent of deaths caused by cardiovascular disease

A

57%

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5
Q

What is the “silent killer”

A

high blood pressure

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6
Q

Good cholesterol

A

HDL

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7
Q

Bad Cholesterol

A

LDL

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8
Q

Healthy Cholesterol level

A

below 200

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9
Q

Normal blood pressure

A

Less than:
120 systolic
80 diastolic

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10
Q

Type 1 Diabetes

A

Pancreas produces little or no insulin

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11
Q

Type 2 Diabetes (most common)

A

Cells are insulin resistant

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12
Q

Recommended amount of excercise

A

30 min of moderate 5 days a week

30 minutes of vigorous 3 days a week

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13
Q

BMI underweight

A

Less than 18.5

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14
Q

BMI normal

A

18.6 - 24.99

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15
Q

BMI overweight

A

25 - 29.99

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16
Q

BMI obese

A

30+

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17
Q

3 Postural distortions

A

Lower Extremity
Lumbo-Pelvic-Hip
Upper Extremity

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18
Q

Effects of Lower Extremity

A

Flat feet

knock knees

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19
Q

Effects of Lumbo-Pelvic Hip

A

Arched Lower Back

20
Q

Effects of Upper Extremity

A

Rounded shoulders

forward head

21
Q

Percent of daily calorie make up

A

Carbs 45-65%
Fats 10-35%
Protein 20-35%

22
Q

Do high protein/low carb diets help lose weight?

A

No evidence to support this

23
Q

5 barriers to physical activity

A 
Lack of time (most common)
Setting unrealistic goals 
lack of support
anxiety
convenience
24
Q

Stress raises risk for:

A

Hypertension
Coronary Heart Disease
Depression

25
Q

why can’t people change their lifestyles?

A

lack of:
confidence
competence
motivation

26
Q

SMART goals

A 
Specific
Measurable
Attainable
Realistic
Time-Specific
27
Q

3 Syndromes associated with bad posture

A

Upper Crossed Syndrome
Lower Crossed Syndrome
Pronation Distortion syndrome

28
Q

How to fix Upper crossed

A

Self Myofascial release

29
Q

How to fix lower crossed

A

Strengthen Core

30
Q

How to fix pronation distortion

A

Maintain foot arches

31
Q

Define Flexibility

A

ability to move joint through it’s full range of motion

32
Q

4 types of flexiblity training

A

Self-Myofascial Release
Static Stretching
Dynamic Stretching
Yoga/Pilates

33
Q

lower back pain is caused by?

A

weak core

34
Q

What does the cardiorespiratory/cardiovascular system do?

A

Provides oxygen, nutrients, protective agents

Removes waste

35
Q

What is the Cardioresipiraory/vascular system comprised of?

A

Heart
Blood vessels
respiratory pump
respiratory airways

36
Q

What is anaerobic training?

A

high intensity (sprint)

37
Q

What is aerobic training?

A

prolonged low intensity (cycling)

38
Q

What is aerobic training?

A

prolonged low intensity (cycling)

39
Q

What is F.I.T.T.E?

A 
Frequency
Intensity
Type
Time
Enjoyment
40
Q

What is hypertrophy?

A

increased muscle mass

41
Q

What is endurance?

A

ability of muscles to work for a long period of time

42
Q

What is strength?

A

ability of muscular system to to exert force against resistance

43
Q

Correct progression for developing strength

A

Stabilization
Strength
Power

44
Q

3 types of muscle contractions

A

Concentric
Eccentric
Isometric

45
Q

What do concentric contractions do?

A

Shorten muscles

46
Q

What do eccentric contractions do?

A

lengthens muscles

47
Q

What do isometric contractions do?

A

keeps tension in muscles

LFIT (1 decks)

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