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Physical Activity > Test 2 > Flashcards

Test 2 Flashcards

(75 cards)

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1
Q

What is hypo kinetic disease

A

A condition of abnormal function involving any structure, part or system

Typically results when we do not do enough activity
EX: CVD, cancer, Type II diabetes

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2
Q

what is sedentary death syndrome

A

a group of signs and symptoms that occur together and are typical of a particular disorder or disease

low fitness
low bone density
high blood sugar
low HDL cholesterol
high resting heart rate
overweight
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3
Q

what is a risk factor

A

factor that causes a person or group of people to be at risk of an unwanted or healthy event

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4
Q

what is a relative risk

A

chance that a disease or side effect will occur given certain conditions or factors

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5
Q

how to do treat a primary disease risk factor

A

maintain health status and prevent new health conditions

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6
Q

how do you treat a secondary disease risk factor

A

detect and treat risk factors

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7
Q

how do you treat a tertiary disease risk factor

A

reduction in the amount of disability caused by disease and treatment or rehabilitation of disease

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8
Q

What benefits does physical activity bring to children and adolescents

A

improved cardio and muscular fitnesss
improved bone health
improved cardio and metabolic health markers
reduced risk of depression

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9
Q

what are the negative outcomes of a sedentary life style

A

high waist circumference
unhealthy level of blood glucose, insulin and fat
lower measures of physical functioning
increased risk for all cause mortality

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10
Q

What does coronary heart disease lead to

A

heart attack

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11
Q

what what cerebrovascular disease lead to

A

brain-stroke

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12
Q

what does peripheral vascular disease lead to

A

loss of limbs

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13
Q

what is atheroscierosis

A

plaque build up in the arteries

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14
Q

what is arteriscierosis

A

hardening of the arteries

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15
Q

What are non-modifiable risks for CVD

A

age: < 55 years father, 65 years mother

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16
Q

What are modifiable CVD risks

A 
physical activity
obesity
hypertension
dyslipidemia
tobacco use
diabetes
metabolic syndrome
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17
Q

what is hypertension

A

consistently high blood pressure

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18
Q

How does PA affect blood pressure

A

immediately lowers systolic and diastolic BP

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19
Q

what is dislipidemia

A

high amounts of cholesterol (lipids) and fats (triglycerides) in the blood

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20
Q

Increases risk for dislipidemia

A

total cholesterol 40 mg/dL

LDL <150 mg/dL

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21
Q

what is diabetes

A

inability to regulate blood glucose levels

type 1- insulin dependent
type 2- non-insulin dependent

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22
Q

what is the function of insulin

A

it signals cells to allow glucose to cross cell membranes

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23
Q

what is insulin sensitivity

A

how receptive a cell is to the presence of insulin

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24
Q

what is insulin resistance

A

the cells of the body do not respond to insulin

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25
what is GLUT 4
a protein that is required for insulin to increase glucose uptake
26
How does PA affect diabetes
when active, GLUT 4 increases | when inactive, GLUT 4 decreases and insulin resistance increases
27
What are some possible treatments for diabetes
drugs to increase insulin sensitivity or decrease insulin production weight loss cardiovascular exercise resistance training
28
what is metabolic syndrome
it increases the likelihood of CVD and diabetes
29
What are the symptoms of metabolic syndrome
high waist circumference (>40 in men, 35 in women) blood triglycerides >150 mg/dL low blood HDL cholesterol (130/85 mm Hg fasting blood glucose >110 mg/dL
30
how does exercise effect mental health
``` reduces: anxiety symptoms anxiety disorder depressive symptoms major depressive disorder agree related decline in cognitive function ```
31
What physiological effect does exercise have on mental health?
cerebral capillary growth brain blood flow (oxygenation) increased regulation of neurotransmitters increased growth of brain cells increased ability of nerves to conduct impulses
32
what psychological effect does exercise have on mental health
improves self-esteem | improves motor skill
33
what is osteoporosis
low bone mass that results in structural deterioration of bone tissues
34
what is osteoarthritis
joint pain and function that results in loss of articular cartilage and surgery or joint replacement
35
what is sarcopenia
low muscle mass
36
what are the non modifiable risk factors for osteoporosis
age, sex,genetics, history of fractures and ethnicity (white, asian)
37
what are the modifiable risks factors for osteoporosis
``` physical inactivity tobacco use thin or underweight low sex hormones nutrition ```
38
When is the best opportunity to build strong bone mass to prevent osteoporosis?
right before puberty
39
What types of activity best prevent osteoporosis
high intensity, weight bearing, resistance training, jumping, running
40
What is considered weight stability
less than 3% change in weight
41
what is considered weight loss
at least a 5% loss of body weight
42
what is considered weight loss maintence
maintaining within 3-5% of new weight
43
How much PA would be required for weight loss
60 min moderate or 20 minutes vigorous activity per day (dose response)
44
How does one prevent weight gain
daily PA of 75 min moderate or 20 min vigorous
45
What are the PA guidelines for over weight individuals?
Aim to achieve 300 minute of operate PA or 150 min of vigorous, plus 2 days (1 set 8-12 reps) of resistance training
46
what is a paradigm
a worldview underlying the theories and methodology of a particular scientific subject
47
what is the obesity paradox
obesity is associated with longer survival when comparing obese individuals to thinner ones with the same conditions
48
What does weight cycling lead to
``` increased inflammation in tissues increased hypertension insulin resistance increased mortality risk dyslipidemia ```
49
Assumption: anyone who is determined can lose weight and keep it off
17-20% lose 10% of body weight and keep it off after 1 year and many individuals who lose weight gain it all back within 5 years
50
Assumption: pursuit of weight loss is practical and positive
weight cycling is common reduction in bone density results causes psychological stress and increased cortisol
51
What is the economic burden of obesity
$147 billion, but overlooks: physical inactivity nutrition habits degree of discrimination
52
what is Health at Every Size
a shift to health promotion vs weight management
53
How do you use FITT to increase cardiovascular fitness
3+ times per week, overload intensity | 20+ minutes, aeribic exercise using large muscle groups
54
What is the rating of perceived extortion
``` 6-11= light to fairly light 12-16= somewhat hard to hard 17-20= very hard to maximum ```
55
What should your HRmax be at?
57-94%
56
What should your HR reserve be at?
40-85%
57
What should your VO2 max be at?
40-85%
58
How to measure HRmax
206.7-(intensity x age) | or 220-age
59
How to find HRR
HRmax-HRrest
60
How to find exercise HR
(HRR x intensity) + HRrest
61
FITT scale
low-3 average- 3-4 high- 5
62
What are the % breakdowns for HRR
Low- 40-50 Average- 50-60 High- 60-85
63
FITT time breakdowns
low- 10-20min average- 20-40 min high- 30-60
64
RT goals and outcomes
health strength endurance performance exercises frequency volume rest period
65
Traditional RT methods
free weights machines calisthenics
66
Nontraditional RT methods
yoga | group exercise
67
Sport specific RT methods
power movements plyometrics speed/strength
68
How often should you train each muscle group
twice per week
69
What is there order of RT exercises and sets
large muscle groups first | alternate upper/lower
70
What are training variables
sets, loads, reps
71
What are stretching and flexibility benefits
``` freedom of movement performance benefits optimal posture injury prevedntion relief from stiffness relaxation ```
72
What are the stretching guidelines
stretch when muscles are warm do dymanic stretching before and static after
73
What are the FITT stretching guidelines
F: 2 days per week, daily I: point of tension beyond normal ROM T: Statis 10-660 seconds, 2-4 sets T: static, dynamic, ballistic
74
What is DOMS
delayed onset mucle soreness | can happen 24-48 hours after intense exercise
75
What are the criteria to be diagnosed with exercise dependence
``` tolerance withdrawal intention effect lack of control time reduction in other activities continuance ```

Physical Activity (3 decks)

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