Midterm #2 Flashcards
What percentage of Canadian adults are moderately active during leisure time?
52.5%
What is physical activity?
any body movement carried out by skeletal muscles and requiring energy
What is exercise?
planned, structured, repetitive movement of the body designed to improve/maintain physical fitness
What is physical fitness?
a set of physical attributes that allow the body to respond and adapt to the demands and stress of physical effort
What are the Canadian Physical Activity Guidelines for children ages 5-17?
at least 60 mins a day of moderate to vigorous intensity physical activity
What are the Canadian Physical Activity Guidelines for adults 18+?
at least 150 mins of moderate to vigorous intensity physical activity per week
What is the CSEP? What is their recommendation?
Canadian Society for Exercise Physiology
recommends to participate in muscle and bone strengthening activities
What are the levels of exercise intensity? Give an example of each.
very light - strolling light - stretching moderate - dancing vigorous - jogging maximum - sprinting
What can lifestyle exercise improve?
improves health but not physical fitness
What is cardiorespiratory endurance?
ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high level intensity
What are some basic health benefits of regular exercise?
reduces stress
improves respiratory capacity
decreases risks of cancers, diabetes, heart disease, osteoporosis
increased metabolism
What is muscular strength?
amount of force a muscle can produce with a single maximum effort
What is muscular endurance?
ability of a muscle/group of muscles to remain contracted or to contract repeatedly
What is flexibility?
ability to move joints through their full range of motion
What is body composition?
proportion of fat and fat-free mass (muscle, bone, water) in the body
What are the neuromuscular-related components of fitness?
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speed power agility balance coordination reaction time
What is the principle of physical training?
the goal of physical training is to produce long term changes and improvements in the body’s functionin
What are the 4 components of physical training?
specificity
progressive overload
reversibility
individual differences
What is specificity?
the body adapts to the particular type/amount of stress placed on it
to develop a particular fitness component, you must perform exercises specifically designed for that component
What is progressive overload?
placing increasing amounts of stress on the body causes adaptations that improve fitness
follows the FITT principle for overload Frequency Intensity Time Type
What is reversibility?
fitness improvements are lost when demands on the body are lowered
50% of fitness improvements are lost within 2 months of stopping exercise
What are individual difference?
everyone is not created equal from a physical standpoint, large individual differences in ability to improve fitness and body composition
What are some general training guidelines?
train regularly but gradually
train the way you want your body to change
warm-up and cool-down
cycle volume and intensity of workouts
What are some factors that come into play when choosing a fitness centre?
convenience atmosphere safety trained personnel cost effectiveness
What is illness?
the ill health a person identifies themselves with, often based on self-reported mental or physical symptoms
What is disease?
health problem that consists of a physiological malfunction resulting in an actual or potential reduction in physical capacities and/or reduced life expectancy
What is sickness?
the poor health or health problems of an individual defined by others with reference to the social activity of that individual
What is a syndrome?
a disease of disorder with more than one identifying feature/symptom
What is a disorder?
the disruption component of disease to normal functions of a part of the body
ex. cardiovascular disease has the disorder of irregular heatbeat
What are the types of disorders?
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mental physical genetic emotional behavioural structural
What is etiology?
the study of the causes of disease
sum of agent factors, host factors, and environmental factors
What is an agent factor?
cause of disease
What is a host factor?
organism, usually human/animal, that has the disease
What is environment factor?
surroundings external to human/animal that causes or allows disease transmission
How does time play into etiology?
incubation periods
life expectancies of host or pathogen
duration of illness
What is a communicable disease? What are the causative agents?
any condition that is transmitted directly or indirectly from an infected host through an intermediate host or the environment
pathogens are causative agent
What is a non-communicable disease? What are the causative agents?
non-infectious disease, not transmissible
usually lasts a long time and progresses slowly
complex etiology
causative agents are nutrition, hormones, tumours, genetics, etc
What is an example of a non-communicable disease?
cancer
What is an example of a communicable disease?
tuberculosis
What are the categories of disease?
hyperacute
acute
semi-acute
chronic
What is a hyperacute disease?
complications may appear before classical symptoms
ex. meningococcal-meningitis
What is an acute disease?
marked onset, marked end
duration no more than 6 weeks
ex. chicken pox
What is a semi-acute disease?
marked onset, lasting duration
over 6 weeks
ex. typhoid fever
What is a chronic disease?
years in duration with exacerbations (periods of worsening)
ex. cancer, AIDS
What are the types of communicable disease by space?
sporadic
endemic
epidemic
pandemic
What is a sporadic disease?
scattered, dispersed cases with no connections in time and space
ex. rabies
What is an endemic disease?
permanent/long-lasting increased presence of a disease in a given area
ex. malaria
What is an epidemic disease?
occurrence of disease in significantly higher than normal frequency in a community
ex. SARS
What is a pandemic disease?
diffused spread of disease over the continents of the Earth
ex. H1N1
Which general disease type is the leading source or premature deaths/disabilities?
non-communicable diseases
42% increase from 1999-2010, while communicable diseases had 14% decrease
What are the 4 main modifiable (behavioural) risk factors for non-communicable diseases?
alcohol abuse
smoking
lack of exercise
unhealthy diet
What are the main non-modifiable risk factors for non-communicable diseases?
age
gender
race
family history
What are metabolic risk factors?
biochemical processes involved in our body’s normal functioning
behavioural and non-modifiable risk factors can lead to metabolic factors
What are some examples of metabolic risk factors?
high cholesterol, blood pressure, blood sugar
being overweight/obese
What measures have been taken to reduce the number of NCD deaths?
raise tobacco tax prohibit public smoking reduce salt in foods controls on alcohol use/purchase physical activity promotion
How can epidemics be stopped?
at least one element of the triangle must be interfered with or removed from existence so the disease can no longer continue
ex. vaccinate, clean environment, behaviour change
What is cardiovascular disease?
collective term for the various diseases of the heart and vessels
cardio = heart vascular = vessels
Every how many minutes does heart disease and stroke claim a life?
every 8 minutes
What are the 2nd and 3rd leading causes of death in Canada?
heart attacks
stroke
What is the #2 killer of Canadian women?
heart attack
What are the 5 main components of the cardiovascular system?
heart veins arteries capillaries blood
What are the 2 types of circulation?
pulmonary
- governed by right side
- blood circulates between heart and lungs
systematic
- governed by left side
- blood circulates between heart and rest of body
What are the 4 chambers of the heart?
right atrium
right ventricle
left atrium
left ventricle
What is the vena cava?
large 2 (inferior and superior) veins through which blood is returned to the right atrium of the heart
What is the aorta?
large artery that receives blood from the left ventricle and distributes it to the body
What are the types of blood vessels?
veins
- thin walled, carry blood to heart
arteries
- thick walls, carry blood from heart
- expand and relax with volume of blood
capillaries
- very small, exchange oxygen between blood and tissue
coronary arteries
- branch off aorta and supply heart with oxygenated blood
What is systole?
the hearts contraction phase
What is diastole?
the hearts relaxation phase
What is blood pressure?
force exerted by blood on the walls of the blood vessels
What are some functions of the cardiovascular system?
circulate oxygen, remove carbon dioxide
transport nutrients, hormones, waste products
clot to stop bleeding after injury
What are the major modifiable risk factors for CVD?
tobacco use physical inactivity obesity diabetes high blood pressure high cholesterol
What are the effects of tobacco use on CVD?
damages artery linings
increases blood pressure and heart rate
platelets becomes sticky, lead to blood clots
speeds development of fatty deposits in arteries
How many CVD deaths are attributable to smoking?
1 in 7
How many people used tobacco as of 2007?
5.2 million
What is hypertension?
sustained abnormally high blood pressure
risk factor for many forms of CVD
excess force on arterial walls
What is normal blood pressure for a healthy adult?
systole - 120-129
diastole - 80-84
What is high blood pressure for a healthy adult?
systole - 140+
diastole - 90+
What are the causes of high blood pressure?
atherosclerosis
scarred/hardened arteries
weakened or enlarged heart
What is atherosclerosis?
progressive hardening and narrowing of the arteries
What are the causes of primary hypertension?
genetics
environment
lifestyle
What are the causes of secondary hypertension?
underlying illness
What is the prevalence of high blood pressure/hypertension?
20% of Canadians, only 66% controlled
22% have prehypertension
What factors increase incidence of high blood pressure?
age
oral contraceptive use
First Nations, African, South Asian
What is the treatment for high blood pressure?
no treatment, only control
get tested every 2 years
What is cholesterol?
fatty, wax-like substance that circulates through the bloodstream
important component of cell membranes, sex hormones, Vitamin D, protective sheaths around nerves
What are the results of excessive cholesterol?
clogs arteries
increases risk of CVD
What is LDL?
low density lipoproteins
“bad cholesterol”
shuttles cholesterol from liver to organs and tissues
What is HDL?
high density lipoproteins
“good cholesterol”
shuttle unused cholesterol back to liver for recycling
if more than the body can use, gets deposited in blood vessels
What are some ways you can improve your cholesterol levels?
choose unsaturated fats over saturated and trans increase soluble fibre intake eat more fruits, veggies, whole grains exercise regularly maintain healthy body weight
What are the benefits of low cholesterol?
every 1% reduction in total blood cholesterol level cuts heart attack risk by 2%
How can exercise reduce risk for CVD?
decrease blood pressure and resting heart rate
maintain weight
prevent diabetes
What BMI is considered obese?
equal to or greater than 30
What is diabetes?
disruption of glucose metabolism
increases blood levels of glucose which damages artery linings, linked to other CVD risk factors
How does diabetes affect the risk of CVD for men and women?
men x2 risk
women x3 risk
What are the contributing risk factors to CVD that can be changed?
high triglyceride levels psychological and social factors - stress - chronic anger - depression and anxiety - low SES - social isolation alcohol and drugs
What are the major risk factors that can’t be changed?
heredity aging (being 65+) male Aboriginal, African, South Asian Canadians inflammation and C-reactive protein
What are some possible risk factors that are currently being studied?
insulin resistance and metabolic syndrome LDL particle size blood viscosity and iron time of day/year uric acid
What is a heart attack?
aka myocardial infarction
damage to, or death of, the heart muscle sometimes resulting in failure of heart to deliver blood to the body
What is angina pectoris?
chest pain when the heart doesn’t receive enough blood
What is arrhythmia?
irregularity in force/rhythm of heartbeat
What are some heart attack warning signs?
chest/upper body discomfort shortness of breath sweating nausea light-headed
How can you help someone who is having a heart attack?
get help within first 2 hours
get help even if the person denies it
chew and swallow aspirin tablet
CPR if not breathing