Unit 1 Flashcards
Describe the difference between quality of life and quantity of life
-quantity of life is how long one lives
-quality of life is looking at how they felt and were able to live those years
(how we choose to live our life can affect the quantity and quality of the years we get)
can quantity of life and quality of life be achieved together?
- I would say yes
- choosing to target behavior and change that behavior to be healthier and maybe that is exercise or eating better which will allow for one to live a healthier life, potentially not getting diabetes or heart disease and thus live longer
what is the major contributor of disease in our society
- life style
- We have lengthened our lives through modern medicine and now that people live longer making the way they live their life have a big impact on their life
- the choices they make throughout their life to care for their own body can make significant changes to their health and their ability to live longer
what is the pattern of healthcare cost over the past several years?
Healthcare cost is rising(and at a fast rate.) because as people live longer, they require more care/surgeries/medicine throughout life
what are some common lifestyle factors that contribute to the leading causes of death?
diet, inactivity, smoking, obesity , excessive alcohol abuse
describe the effects of chronic disease on health care cost
- with living longer, people require more care and aid than they would if we did not live as long
- additionally, chronic diseases cause people to require more medication, more surgeries, more everything
- by living longer, we are more at risk for disease, which leads to the need for more medical care and aid, thus increasing cost
how are diseases today different than the diseases of the 1900s
The diseases of today are chronic diseases and they cause people to live with a disease for the rest of their life or a long period of time. This causes them to need to be cared for and spend more money on medicine than ever before. In the 1900s, people got pneumonia and were able to fight it off.
What percent, approximately, of our population exercises frequently and vigorously enough to gain health benefits from the activity?
37% of people
- Others mainly use the excuse that there is not enough time.
According to CDC projections, how would universal exercise in our society impact healthcare costs?
It would decrease it by 2/3.
Can you identify differences between health and fitness?
Health is the absence of disease and is constantly changing
often determined by things beyond your control. It is genes, age, family history.
Fitness: An ability or capacity for endurance or muscular strength
What are risk factors and how can risk factors help assess one’s health status?
A risk factor is a condition that increases ones chances of disease or injury.
- so if your family has a history of cancer you are going to be more likely farther from optimal health on the health continuum
- increasing your fitness (although not the same as increasing your health) can assist in optimizing your health and moving you more toward optimal health on the health continuum
How does fitness contribute to health?
Choosing to make good decisions to improve ones fitness can improves ones overall health.
- if you have something in your genes that you know will be affecting you like a history of cancer, by making the proper decisions to get screenings or exercise and eat well to be able to put yourself in the best shape to fight such a disease you will increase your health.
Is there a difference between physical activity and exercise?
Physical activity is the body moving around and the definition is “the human skeleton doing something” whereas the exercise is planned and there is usually motive to increase fitness level
Ex. Physical activity: vacuuming
Ex. Exercise: going for a 2 mile run.
why is research such a foundation to the area of health according to bass and varrett?
- Scientific investigation leads to major advances (new medications etc.)
- Personal experience may be biased (the barnum Effect)
- It allows for distinguishing between association and causation
- to dispel myths (something may sound logical but it can not be a fact until it is proven Ex in class was sleep deprivation study)
* *overall, it provides knowledge!!**
what does research do in the area of health
- this allows for new treatments, medications, finding more effective surgeries
- helps promote the health of the population
what is the barnum effect
- This deals with misleading conclusions that are drawn from personal experience
- Something that works for one person may not apply to anyone else in the world. We need to see if things work on other people and if it is common among people
- Every person has different genes, metabolisms, etc so different things and “fad diets” often are not the same for the general public
the sleep deprivation study found what?
- this found that there was no physical negative effects for the majority of individuals after 60 hours of sleep deprivation but there was some effects after multiple sleep deprivation scenarios
nomothetic research model
this is where you look at a large group of people and the results are found for a majority of the people
ideographic research model
this is a research study where you look at the individual rather than the group
-there is individual variance among people
association
when two things are related but there is a directionality issue where it is hard to know if a causes b or b causes a or if a third variable causes both
causation
when one thing leads to another, a cause and an effect situation
what was an example used in class of a correlational study in class that showed association not causation
- the SERF example used in class with the swaying building
1. The building was swaying
2. And the building had large aerobic dance classes in the afternoon - Was the swaying caused by the classes or was it just a coincidence that the class was in the building that was already swaying
why is it important to become a critical consumer
- It is important to be a critical consumer because you don’t want to lose money and you need to know where the information is coming from that you are looking
- You want to make informed decisions by looking at factual information
- You want to know if it is fact vs. fiction, reality vs myth, check if it is unbiased
- You want to make sure they aren’t trying to sell anything because if so it could be biased
confirmation bias
is the tendency to search for, interpret, favor, and recall information in a way that confirms one’s preexisting beliefs
- This is important because if you want to make informed decisions about your health you need objective facts
- Research helps to control confirmation bias
what are the four tips that were presented in lecture for evaluating health information? How do you apply these in your life
- Seek information
- What is the source of the information
- Is the source site promotional
- What do other sources/sites say about the topic
it is important to remember that health information is in high demand and not all health information is credible
What are two basic considerations when evaluating research evidence? How do you use them in your own life?
- Who were the participants?
- What type of study was conducted?
For me it would be important to look at if they were women being tested and the age demographic
What research method involves the testing of humans or animals in a tightly controlled environment? Why is it necessary that these tests take place in such an environment?
- Laboratory experiments
- These are important because they are testing a cause and effect relationship, so they want to take away outside factors to try to ensure that the result that they see is truly from the change or alteration they made
Which research method is primarily observational and shows associations between variables
epidemiology study
give an example of an epidemiological study
framingham heart study
- this was a study looking at heart disease
- Was smoking associated with the development of heart disease
- Was eating donuts in the morning “ “
They were able to follow these individuals and test if there was a higher likely of smokers to get heart disease
what is the importance of epidemiological studies and associations
with certain things, it would be unethical to test in a lab by forcing people to do something that may hurt them so with these they can look at many people performing an action over time to see its long term effects and find associations between the action and the effects they have faced throughout their life
clinical trials
a study that randomly assigns people to treatment groups
ex. women’s health initiative
the womens health initative
- a clinical trial
- This was a huge study
- Probably one of the largest studies on women’s health at the time
- Most of what was being told to women at the time about hormones was based on epidemiology research showing an association with hormone replacement therapy and better health
- They randomly assigned women to receive hormone or placebo and what happened was there was associations with hormone replacement therapy
- Wanted to see if the women given hormones were in better health than the women who were not
- Many physicians at the time were prescribing hormones to women as a replacement therapy based on the research that had shown the correlation/association
- But after this clinical trial, and actually testing it, they found hormone replacement therapy did not lead to better health, in fact they stopped it early because there were signs it may cause negative health problems
- This is an example of one epidemiological research studies showed a correlation but when it was tested for cause and effect it didn’t have the same results
what are the 5 health related fitness components
- Cardiorespiratory Endurance
- Muscular Strength
- Muscular Endurance
- Flexibility
- Body Composition
why isn’t muscle power considered one of the components of health
Muscle power deals with the ability to exert a force and doesn’t directly relate to overall health
Which of the 5 components has the least merit to being included as a fitness component? Why is it included?
Flexibility.
- It has the least amount of merit because there is the least amount of data supporting it but it is important for range of motion in joints and there are a lot of good benefits it can provide to the body
- A big association that has been seen with flexibility is increased hamstring flexibility is correlated with less lower back pain which is important because a large percentage of the population is suffering from this which decrease quality of life.
what is the most emphasized component of the activity pyramid?
- moderate physical activity is the most emphasized
- that is just doing everyday things. Choosing to take the stairs, walking to the store, raking the leaves. Increasing the amount of movement in the day is incredibly important
Why is cardiovascular endurance given greater emphasis than the other forms of exercise
Cardiovascular health has a greater emphasis because it allows for improvement of cardic strength which combats two of the highest causes of death, stroke and heart attack. It also is a good way to stay lean and not become obese, which has a series of other effects on the body chronically
What is needed for the principle of specificity to be fully incorporated
1.You need to both account for duration and account for intensity. If you want to complete something you need to make sure you factor in all sides of the issue.
- Duration is something that most people are good about planning for, because it is easier to remember okay for a marathon I need to move 26 miles.
- For example if you want to run a marathon at a nine minute pace, you cannot only train at a nine minute or above pace because when completely the actual marathon, you need to account for fatigue and the time you need to slow down so you need to train at less than a nine minute pace so that when you slow you are still where you want to be
Which individuals need to follow the principle of specificity the least
Individuals that are on the bottom of the activity pyramid because they are not necessarily wanting to improve their fitness, they are just moving and being active, they are not trying to increase strength
What are the 3 components which make up overload
frequency
intensity
time
frequency
the amount you do an activity
intensity
how hard you are pushing yourself during it
time
duration, how long
what is the order of increasing things when it comes to the three components of overload
- The one that should be increased last is intensity, you want to first increase frequency and then time and allow yourself to gain the ability to do the activity properly prior to increasing the intensity and risk injury
- If you do too much too quickly you risk overworking yourself which can lead to injury or the loss of motivation to continue working out and being active
What is the 10% rule? Who can and probably should violate the 10% rule?
- The ten percent rule is the training method to increase what you did this week by ten percent and that is what you should do next week to ensure you are not overworking yourself and you are allowing the body the ability to work up to the higher levels.
- People that don’t need to necessarily think about this would be the individuals that are just getting into physical exercise because they are most likely able to increase more than ten percent week to week for the first month or so of training (even up to increasing by 50%) just because the body is able to handle that but it will not last for too long and then they will need to follow the 10%rule.
What are the 3 stages/phases of a training program
- beginning phase
-making progress phase
maintaining progress phase
what are the two main purposes of the first stage
- You want to make a habit of the activity and find a way to make it apart of your lifestyle
- You need to learn the proper techniques (who to do it with, look to motivation for, how to do it properly, make sure you have the equipment, look for trails/routes)
- You want the activity to be enjoyable otherwise you will not continue to do it.
What two methods of progression were promoted in class and why were these identified as being better than a strictly linear progression model
- Sawtooth and stair step
- Both had segments of linear and then in the case of sawtooth it went down for a week or for stair step it remained constant for a week and both of these are important because they give the body time to rest, adapt, and stay refreshed. If you don’t allow time for the body to adapt to the stresses that are being put on the body it will get injured .
How soon in detraining/inactivity/down time has reversibility been shown to occur
- If you stop exercising, up to 50% of fitness improvements will be lost within two months
- Highly trained individuals will begin to see reverses after just 48 hours
How does aerobic training and resistance training differ in regard to regularity of activity required to maintain fitness?
strength training can be maintained by doing the activity just once a week but aerobic training needs to be a lot more frequent
What are some items to consider regarding individuality and training program selection and/or adaptation to training?
- There are individual differences in the ability to improve fitness, body composition, perform, and learn sports skills.
- Lots of factors play into your athletic ability, some of which you cannot control (genetics)
- People need to pay attention to their own body and what it needs rather than looking/comparing/copying workout plans of other people
- To determine fitness improvements, to whom should we compare ourselves? Why is this often a difficult thing to do?
- We need to compare ourselves to the earlier form of yourself
- We need to watch what changes are occurring, if we can lift more, run more, etc. and critically adapt out training program to that
How does aerobic training and resistance training differ in regard to regularity of activity required to maintain fitness?
Resistence training does not need as frequent of doing it because it has been proven that even once a week allows you to maintain where as aerobic training needs to be more frequent (three days a week) to maintain your abilites and probably a fourth day to improve it.
what are things to be doing when you are creating a fitness plan for yourself
- You need to know your own limits
- You cannot just follow the same workout plan as someone else because what works for one person may not work for another
- Also consider experimenting with different activites/equipment machines to see what you like best and are able to handle at first and then can work up to the harder ones
- Also set goals for yourself and if you are reaching them that is a good sign that something isn’t working and you can try to determine what is off and how to effectively change it.
reversibility
adapting to a reduction in training
sawtooth method
This has a linear component a couple times but there are decreases along the way (allows the body to catch up and continue to have adaptation along the way)
Stairstep method
This one does something similar and allows the body to stay fresh and rested and continue to have adaptation throughout.
metabolism
The sum of all chemical processes necessary to maintain the body
catabolism
this is the breakdown of structures
ex. digestion
anabolism
the building of structures
ex. anabolic steroids are designed to build muscles
why is the production of ATP a circular equation
atp is constantly being broken down and replenished within the human body by the addition of or removal of a phosphate group to use energy
what are the three energy nutrients
carbohydrates, proteins, and fats
What is the role of the energy nutrients in the production of ATP?
These are able to be used to break down and be turned into ATP, they are the “crude” substance that is then refined into things that can be stored in the body and broken down for energy
what are the basic components of a cell?
- cell membrane
- nucleus
- cytoplasm
- mitochondria
cell membrane responsibilities
- Protective covering for the cell
- Maintains the environment of the cell
- Selective permeability to allow certain chemicals in and out (not everything)
- Ex. Insulin
Someone that is a type 1 diabetic has to take insulin
Without it, glucose cannot enter cells unless insulin is present and we need glucose to be able to pass through the selective permeability
nucleus responsibilities
o DNA,RNA, transcription of DNA
o Determining factor of what type of cell it will be
cytoplasm responsibilities
o Very important for ATP synthesis
o This is where all the ways ATP synthesis begins
mitochondria responsibilities
o The majority of all ATP that is synthesized on a daily basis is synthesized in the mitochondria
o 95% of all atp are probably produced here in the mitochondria
o All aerobic ATP synthesis takes place
