Test #1 Flashcards
1
Q
What 3 things is the cardiovascular system made up of?
A
- Heart
- Blood
- Blood Vessels
2
Q
What should all pregnant women be screened with?
A
Parmed-X for Pregnancy
3
Q
Benefits of Muscular Strength & Muscular Endurance training
A
- Increases storage of glucose and calcium
- Improves neuromuscular communication
- Improves joint stability
4
Q
First Trimester Length?
A
1-3 months
5
Q
Definition: Enable
A
focuses on acheiving equity in health, and aims at reducing differences in current health status and ensuring equal opportunities and resources to enable all people to achieve their fullest health potential
6
Q
ADA
A
Americans with Disabilities Act
prohibits discrimination of many types against persons with disabilities in different settings including the workplace, transportation, public accommodations, and governmental activities.
7
Q
What is Anorexia Nervosa characterized by?
A
starvation
8
Q
Definition: Angina/Ischemia
A
impaired coronary artery blood flow
9
Q
What is the purpose of Langerhans Cells?
A
destroy pathogens that penetrate the skin
10
Q
What hormone causes hyperventilation in pregnancy?
A
Progesterone
11
Q
HIPAA
A
Health Insurance Portability and Accountability Act
12
Q
Definition: Homeostasis
A
The state of steady internal conditions maintained by living things
13
Q
What muscles are elongated during pregnancy?
A
- Abs
- Neck muscles
- Upper Back muscles
14
Q
Definition: Health Promotion
A
the process of enabling people to increase control over and to improve, their health
15
Q
Function: Relaxin
A
- Makes joints in the body flexible
- Released early to limit uterine contractions
- Softens cervix in perparation for child birth
16
Q
Definition: Chronilogical Age
A
a person’s age in years
17
Q
How does muscle contract and relax?
A
Actin sliding over myosin
18
Q
What drops with age?
A
- blood vessels
- myoglobin
- mitochondria
- myofibrils
- fast and intermediate fibers
19
Q
Too much progesterone?
A
- Headaches
- Blurred Vision
- Heartburn
20
Q
Youth: Cardiovascular Differences
A
- Endurance activities require 20-30% more O2 per unit of body mass
- Children’s blood pressure and HR recover quicky after exertion
- Higher RHR in children and youth
- blood pressure is lower in children and youth @ rest and during exertion than adults
21
Q
Functions of the Somatic system?
A
Voluntary control of body movements
22
Q
What does it mean to “exercise for health”?
A
- Ability to perform normal activities of daily living
- Positive Health=Enjoying life and withstanding challenges
- Not merely the absense of disease
23
Q
Youth: Respiratory Differences
A
- respiratory cycle is shorter
- faster respiration and higher heart rate at rest
- VO2max improves minimally with training
24
Q
Definition: Biological Age
A
a person’s physiologic age based on level of performance of various body symptoms
25
What can cause body dysmorphia?
1. Family History
2. Negative life experiences (childhood trauma)
3. Certain personality traits (perfectionism)
26
Which NS division branches off into Autonomic and Somatic?
Motor division
27
Definition: Orthopnea
shortness of breath while lying supine
28
Definition: EDD
**Exercise Deficit Disorder**
a condition of reduced levels of MVPA that are inconsistent with current public health recommendations
29
How many Americans meet basic exercise recommendations?
Less than one fifth
30
What are the 2 types of UV rays?
UVA - penetrates deeper into dermis, which can lead to suppression of the immune system
UVB - burn, play key role in development of cancer
31
What are the 5 measurable components of health related fitness?
ACRONYM
****_M_**ary **_M_**akes **_C_**ute **_F_**uzzy **_B_**unnies**
1. Muscular Strength
2. Muscular Endurance
3. Cardiovascular Endurance
4. Flexibility
5. Body Composition
32
Functions of the Autonomic system?
controls bodily functions not under concious control (breathing, heartbeat, digestion)
33
Why are fast/intermediate fibers important?
help you get up, go up stairs and react to things like falling
34
Youth: Body Temperature Differences
1. children produce more heat/kg during activity
2. Sweat glands haven't developed, which impairs ability to dissipate heat
35
Why is preclampsia bad?
The high blood pressure affects blood flow to the fetus. It can lead to underweight and/or premie babies
36
Definition: Syncope
fainting
37
What are the two main segments of the Nervous System?
1. Central
2. Peripheral
38
What changes are involved in "Helping a baby grow"?
1. Physiological
39
Definition: Advocate
Political, economic, social, cultural, environmental, behavioural and biological factors can all favour health or be harmful to health
40
What are the health care costs linked with obesity and sedentary lifestyles annually?
$90 billion
41
Definition: Steady State
a state obtained in moderate muscular exercise when the removal of lactic acid by oxidation keeps pace with its production
42
Function: Motor NS
responds to stimulus, takes messages away from the brain (efferent)
43
What is VO2 Max important for?
1. Cardiovascular Fitness
2. Functional Fitness
44
9 Examples of Special Populations
*ACRONYM*
**YCC PODAS**
1. Pregnancy
2. Obesity
3. Youth
4. Seniors
5. Diabetes
6. Skeletal Disorders
7. Asthma
8. Concussions
9. Cardiovascular Disease
45
Definition: VO2 Max
**Maximal Oxygen Consumption**
the maximal amount of oxygen the body can consume and deliver to the working muscles
46
How many trimesters are there in a pregnancy?
3
47
What forms should be included in the Preparticipation Screening?
PAR-Q+
Informed Consent Form
Medical History Questionnaire
Medical Clearance Form
48
What are examples of autoimmune diseases?
rheumatoid arthritis
49
DHHS
Department of Health and Human Services
50
What are the 2 types of Anorexia Nervosa
1. Restrictive Anorexia
2. Binge eating/purging anorexia
51
When treating chronic diseas or disability, what would moving from curative efforts to palliative efforts represent?
more emphasis on quality of life.
52
What 3 types of changes do you experience during pregnancy?
1. Anatomical
2. Physiological
3. Psychological
53
What system involves hormones?
Endocrine
54
Exercise Benefits: Pregnant
1. Promotes healthy weight gain
2. Improves circulation
3. Reduces overall discomfort and improves mood
4. Eases pregnancy, labor, and delivery
5. Increased muscle function, prepares muscles for childbirth
6. ??
7. Decreased risk of preclampsia
55
What sends sensory input to the brain?
Sensory Receptors
56
Benefits of improving flexibility
1. Preserves ROM at joints
2. Maintains pliability of tissue surrounding joints
57
What does intermittent activity lead to?
Dehydration
58
What is happening during the 2nd trimester?
body adjusts to hormone levels
59
What is the average body temperature?
37 degrees farenheit
60
What is happening during the 1st trimester?
hormone levels fluctuate dramatically + promote nausea
61
Nonmodifiable factors that affect fitness and health?
1. Age
2. Sex
62
What are the 3 functions of the nervous system?
1. Sensory
2. Interpretive
3. Motor
63
What type of resistance training should youth do?
High repetition, low resistance
8-15 reps
64
Consequences of aging skin?
1. Prone to injury
2. Slow to repair
3. Susceptible to infection
4. Unable to regulate body temperature
65
What are the 2 divisions of the Peripheral NS?
1. Sensory Division
2. Motor Division
66
What happens to cardiovascular and respiratory system as you age?
2. changes in blood vessels
2. blood vessels drop
3. blood pressure increases
4. coughing reflex slows
5. mucus thickens
6. number of cilia drops
67
FITT Cardio: Pregnant
Frequency - 3 times per week
Intensity - Moderate (40-50% VO2max or 12-14 RPE)
Time - 15-30 mins
Type - Machines provide support
68
Second Trimester length?
4-6 months
69
What are sufferers of muscle dysmorphia at risk of?
joint and muscle injury
70
What are the 3 components of homeostasis?
1. Control Center
2. Effector
3. Receptor
71
How many hours of aerobic exercise should the general population complete weekly according to the DHHS?
2.5 hours of aerobic generally
OR
1.25 hours of vigorous aerobic
72
What are the 4 different types of purging?
1. Vomiting
2. Misuse of laxatives or diuretics
3. Fasting
4. Excessive exercise
73
Definition: Pressor Response
increase in arterial blood pressure in response to internal or external conditions
74
Definition: Paroxysmal Dyspnea
shortness of breath that occurs while sleeping
75
Definition: Preclampsia
an increase in a women's blood pressure due to pregnancy
76
How much does Q % distribution increase during MAXIMAL exercise?
67%
77
Where does the brain send instructions?
Effector cells
78
Is health promotion just about an individual's behavior?
No it also incorporates a wide range of social and environmental interventions
79
Function: Interpretive NS
consolidates the information, and makes decisions
80
Definition: Special Population
includes a broad and diverse group of people with conditions and needs that are different from general population
81
Definition: Performance Related Fitness
components of fitness that allow optimal functioning of the body
82
Exercise Risks: Pregnant
1. Increased core body temperature can denature proteins
2. Interrupted blood flow to the fetus
3. Decrease oxygen delivery to the fetus
4. Musculoskeletal Injury (increased chance of joint subluxation or dislocation)
83
Youth: Risks with obesity?
1. Type 2 Diabetes
2. High blood pressure
3. Elevated cholesterol levels
4. Heart disease
5. Joint disorders
84
What changes are involved in "Carrying a Baby"?
1. Anatomical
2. Physiological
85
Benefits of improving body composition
1. Improves LDL to HDL ratio
2. Decreases visceral fat (decreases risk of heart attacks)
3. Increase muscle mass
86
What percent of youth are overweight and/or obese?
30%
87
Does sedentary behavior include sleep?
No
88
What changes are involved in "Delivering the baby"?
1. Anatomical
2. Physiological
89
What 2 types of factors contribute to health and fitness?
Nonmodifiable & Modifiable
90
If both parents are obese, what chance does the child have?
80%
91
Contraindications: Exercise Testing for Pregnant Women
1. Preclampsia
2. Back (musculoskeletal) issues
3. Shortness of breath
4. Cardiovascular issues
92
Benefits of exercise in youth?
6
1. decreased risk for obesity
2. increased muscular strength
3. increased bone density
4. improved cardiorespiratory performance
5. improves psychological factors
6. decreased risk for chronic disease
93
What are the 3 types of muscle contractions?
1. Concentric (shortening)
2. Eccentric (lengthening)
3. Isometric (stays the same)
94
Function: Sensory NS
gathers information, carries messages to the brain (afferent)
95
Third Trimester Length?
7-9 months
96
Definition: Health Related Fitness
components of fitness that exhibit a relationship to positive health
97
What is the body weight of someone with Anorexia Nervosa?
\<85% of ideal body weight
98
What are kids most afraid of when it comes to becoming obese?
1. Social Isolation
2. Difficulty with interpersonal relationships
3. Lower self-esteem
99
7 reasons for not being more physically active?
1. Lack of time
2. Lack of convenience
3. Lack of motivation or interest
4. Lack of confidence to participate safely
5. Lack of personal management skills
6. Lack of support system
7. Lack of resources
100
Definition: General Population
includes people who have not been diagnosed with any conditions that might interfere with their ability to perform normal activities of daily living or exercise
101
What changes are involved in "Supporting the baby after birth"?
1. Physiological
102
What is the number 1 barrier to exercise?
Lack of sleep
103
What type of cardio should pregnant women avoid?
High impact
104
What are the 3 types of muscle?
1. Skeletal
2. Cardiac
3. Smooth
105
What muscles are shortened during pregnancy?
1. Hip Flexors
2. Lower Back muscles
3. Pectoralis Major & Minor
106
How much time is recommended in front of a screen?
no more than 2 hours
107
What happens to bones as you age?
1. Bone mass and strength diminishes
2. More Osteoclasts, which means more absorption of bone cells, whereas Osteoblasts build bone cells.
3. Intervertebral discs compress
4. Sprains, bursitis, and arthritis become more common
108
At what point during pregnancy does estrogen spike to prepare for lactation?
30-34 weeks
109
What is Binge Eating Disorder characterized by?
repeated binging not followed by purging
110
Where does most of your Cardiac Output redistribute from and to, when you engage in exercise?
From your sphancic area to your skeletal muscle.
SM increases by 26%
111
PAR-Q+
Physical Activity Readiness Questionnaire for Everyone
112
How many hours a day do kids spend in front of a screen?
7 hours
113
What changes in the nervous system as you age?
1. neurons drop
2. neurotransmitter levels decrease
3. brain size diminishes because of less neurons
4. memory, hearing, balance, vision, smell, and taste acuity are impaired
5. reflexes slow
114
What is muscle dysmorphia characterized by?
a preoccupation with developing muscle
115
Youth: Neuromuscular differences
1. Communication between nervous system and muscular system requires further development
2. Neurons haven't completely branched
3. Improved efficiency in synthesis of neurotransmitters
4. Myelin sheath develops
116
Modifiable factors that affect fitness & health
1. Diet
2. Activity Level
3. Cigarette Use
4. Alcohol Consumption
117
Benefits of Cardiovascular Endurance training
1. Increases # of capillaries supplying muscles
2. Increases # of mitochondria
3. Increases lactic acid threshold
118
What is rheumatoid arthritis?
immune cells attack the synovial membrane
grainy fluid wears articular cartilage
119
Why are obesity rates higher in girls?
women have more body fat, and a higher fat mass ratio
120
When does HCG spike? Why?
Produced by day 12 after the fertilization
Early in the pregnancy to supply nutrition for the placenta.
No longer needed once the placenta develops
121
What is the ParticipACTION mission?
to help canadians sit less and move more
122
What is happening during the 3rd trimester?
fetus enlarges + crowds out maternal organs
123
The autonomic system is responsible for 2 types of reactions, what are they?
Sympathetic & Parasympathetic
124
Definition: Hypokinetic Disease
insufficient movement or exercise, particularly in children, was an independent risk factor for the development and progression of chronic diseases including obesity, diabetes, and heart disease
125
Is sweating a good indicator of children's activity level?
No
126
What percent of adolescents stay overweight as adults?
70%
127
What hormones are involved in pregnancy?
## Footnote
*ACRONYM*
**PHERPO**
1. Progesterone
2. Estrogen
3. Human chorionic gona-do-tropin (HCG)
4. Relaxin
5. Prolactin
6. Oxytocin
128
Function: Prolactin
1. Stimulates milk production in mammary glands
129
Definition: Hypertrophy
increase in cross-sectional area of a cell
130
When is prolactin produced?
After the delivery
131
Definition: Heart Rate
speed of heart beat, based on contractions per minute
132
What type of resistance exercise should pregnant women avoid?
1. Isometric moves
2. Valsalva maneuver
3. Sit ups (hard to get up, can lead to injury)
4. Supine moves after month 3
133
FITT Warmup: Pregnant
Frequency - Prior to all sessions
Intensity - Very light to light (RPE scale)
Time - 5-10 mins
Type - Machines provide support
134
What type of pregnant women should seek medical clearance before exercising?
previously sedentary women
135
Definition: Physiology
The science of the mechanical, physical, biochemical functions of normal human tissue/organs
136
What is HCG?
Human Chorionic Gonadotropin
137
Barriers to exercise?
1. Lack of sleep
2. Lack of time
3. Self-consciousness about attributes and competence
4. Dislike of physical exertion
5. Peer Pressure
6. Inaccessibility to facilites, programs, and costs
138
Definition: Dyspnea
difficult breathing, shortness of breath, air hungry, out of breath
139
Which hormone increase leads to an increase in metabolism?
Progesterone
140
How many kids said they would choose hanging out with friends over watching tv?
92%
141
142
Is muscle dysmorphia more common in women or men?
Men.
143
How much have obesity rates increased in the last 30 years for ages 6-11?
tripled
144
Function: Cardiovascular System
responsible for transporting blood & nutrients throughout the body
145
What are the 3 components of Health Promotion?
1. Advocate
2. Enable
3. Mediate
146
Definition: Cardiovascular Drift
upward drift of heart rate over time, paired with a progressive decline in SV and continued maintenance of Q
occurs do to longterm moderate/heavy submaximal exercise
147
What causes a shift in a pregnant woman's center of gravity?
an increase in body weight
148
What weight are Bulimia Nervosa sufferers usually within?
10lbs of a healthy weight
149
FITT Resistence: Pregnant
Frequency - 2 times a week
Intensity - 12-15 reps @ 2-3 sets
Time - Slow - Moderate
Type - 8-10 moves that target major muscle groups
150
Definition: Stroke Volume
volume of blood pumped from the left ventricle per beat
151
Definition: Apoptosis
programmed cell death (innate programming that decides when skin cells die)
152
How much cardio should youth get daily
60 minutes, moderate to vigorous
153
Definition: Mediate
demands coordinated action by all concerned to adapt the strategies and programs to the local needs and possibilities of individual countries and regions to take into account differing social, cultural and economic systems
154
How much have obesity rates increased over the last 30 years for ages 12-19?
Doubled
155
What happens to endocrine system as you age?
1. Fibrous tissue increases, while glandular tissue decreases
2. Thymus shrinks
3. Decreased immunity to disease
4. Reduce hormones production & sensitivity to insulin and glucagon
5. Insulin resistance decreases
156
Function: HCG
1. Maintains levels of estrogen & progesterone until placenta develops
2. Helps with nutrition of the fetus
157
Definition: Hyperplasia
increase in the number of cells
158
Definition: Claudication
cramps in the lower leg
159
Definition: Braxton Hicks Contractions
practice contractions, about a week before
160
When was ParticipACTION established?
1971
161
Why does dyspnea occur during pregnancy?
because there is less space
162
Why is it hard to get a deep belly breath when you are pregnant?
displacement of the diaphragm upwards occurs due to the increase in the size of uterus
163
What test would you give to absolute beginners?
Bruce Treadmill Test
164
What are the fundamental movement skills?
1. Locomotor skills (running, jumping)
2. Object Control skills (throwing, catching)
3. Stability skills (balancing, twisting)
165
How much percent of time do Canadian kids spend sedentary of their waking time?
63%
166
Function: Oxytocin
1. Stimulates uterine contractions at end of pregnancy
2. Stimulates letdown after birth
167
Environmental Factors Contributing to Excess Fat
1. Sedentary lifestyle lowers metabolic rate
2. Excess energy consumption promotes weight gain
3. Cost (eating healthy, registration for tournaments, etc)
4. Preparation
168
True or False: All people produce prolactin at the same time during pregnancy
False
169
What is Bulimia Nervosa characterized by?
repeated bouts of binging and purging
170
If 1 parent is obese, what chance does the child have?
40%
171
What hormone is detected by pregnancy tests?
HCG
172
How much does Q % distribution increase during HEAVY exercise?
50%
173
What is osteoarthritis?
wearing down of articular cartilage
exposure of bone surfaces
lactose intolerance
174
Symptoms of cardiovascular, renal, or metabolic disease?
1. Pain or discomfort in the arms, neck, chest, jaw, or other areas that could be indicative of angina or ischemia
2. Shortness of breath during mild exertion or while resting
3. Dizziness or syncope
4. Orthopnea (shortness of breath while lying supine) or paroxysmal dyspnea
5. Ankle edema
6. Heart palpations or tachycardia
7. Intermittent claudication
8. Heart Murmur
9. Unusual fatigue occurring with usual activities or shortness of breath with usual activities
175
Function: Estrogen
1. Prepares breasts for lactation
2. Helps regulate progesterone levels during pregnancy
3. Rebuilds the endometrial lining after menstruation
4. Enlarges breasts during pregnancy
176
Definition: WHO Health
Health is a state of complete physical, mental and social well-being and not merely the absense of disease or infirmity
177
Definition: Hyperventilating
rapid breathing leading to an increase in the disposal of CO2
178
Pregnant: Stop and seek medical attention
1. Shortness of breath
2. Vaginal bleeding
3. Dizziness
4. Headache
5. Chest pain
6. Amniotic fluid leakage
7. Decreases fetal movement
8. Significant calf pain, swelling, or muscle weakness
179
Definition: Cardiac Output
the amount of blood pumped through the circulatory system per minute
Cardiac Output = Heart Rate x Stroke Volume
180
Function: Progesterone
1. Maintains/thickens endometrial lining during pregnancy
2. Limits the natural movements of the uterus to prevent contractions early in pregnancy
3. Relaxes smooth muscle tissue of gastro-intestinal tract
\* the above functions reduce the risk of premature delivery
181
Definition: Body Dysmorphia
mental disorder in which the individual can not stop thinking about one or more perceived flaws or defects in their appearance
