unit 2 Flashcards
(171 cards)
1
Q
Disease
A
A condition of abnormal function involving any structure, part, or system
2
Q
Syndrome
A
A group of signs and symptoms that occur together and are typical of a particular disorder/disease
3
Q
Symptoms associated with sedentary living
A
- decreased fitness
- decreased bone density
- decrease HDL cholesterol
- increased blood sugar
- increased resting heart rate
- overweight/obese
4
Q
Risk factor
A
A factor that cause a person or group of people to be at risk of an unwanted or unhealthful event
ex. no seatbelt –> raises risk of mortality if involved in car accident
5
Q
Relative risk
A
Chance that a disease or side effect will occur given certain conditions or factors
ex. people who do not wear a seatbelt increase their risk of crash related injuries and deaths by 50%
6
Q
Primary prevention
A
The preventions of risk factors.
- maintain health status, prevent new conditions
ex. Help UI students stay active
7
Q
Secondary prevention
A
Prevention of disease once risk factors are present.
- detect/treat risk factors
ex. BP screen to identify who has high BP, recommended PA to decrease high BP
8
Q
Tertiary prevention
A
Reduction in the amount of disability caused by disease; treatment or rehabilitation of disease.
ex. cardiac rehabilitation
9
Q
Active couch potatoe
A
Someone who meets the PA guidelines
- sedentary rest of the day
10
Q
Negative outcomes of higher levels of sedentary time
A
- increased waist circumference
- unhealthy levels of blood glucose, insulin, and fat
- lower measures of physical functioning
- increased risk of all cause mortality
11
Q
Cardiovascular disease
A
Group of disorders of the heart and blood vessels
ex. coronary heart disease (heart attack), cerebrovascular disease (brain - stroke), hypertension, peripheral vascular disease (limbs)
12
Q
Cardiovascular disease annual cost; cancer annual cost
A
475 billion; 228 billion
13
Q
Atherosclerosis
A
Plaque buildup in arteries
14
Q
Arteriosclerosis
A
hardening of arteries
15
Q
Cardiovascular disease risk factor: modifiable and non-modifiable
A
Modifiable:
- tobacco
- obesity
- hypertension
- dyslipidemia
- diabetes
- metabolic syndrome
- elevated inflammatory biomarkers (reactive protein)
- indicative of systemic inflammation
- PA
Non-modifiable:
- age ( >45 men, >55 women)
- family history
- gender (male)
- ethnicity/race (AA)
16
Q
Hypertension
A
Consistently high BP
- high >140/90 mmHg
- prehypertensive 120-139 / 80-89 mmHg
17
Q
“White coat syndrome”
A
when BP is high at doctor; related to high BP at other times
18
Q
How does PA lower BP
A
immediately lowers systolic and diastolic BP especially with multiple bouts of PA throughout day
19
Q
Dylipidemia
A
High cholesterol (lipids) and fats (triglycerides) in blood
20
Q
How does PA lower Dylipidemia
A
lowers triglycerides and LDL, increase HDL (not always)
21
Q
What leaves you at an increased risk of Dylipidemia
A
Total cholesterol >200 mg/dL
HDL <40 mg/dL
LDL > 140 mg/dL
Triglycerides > 150 mg/dL
22
Q
Diabetes
A
Inability to regulate blood glucose levels
23
Q
Insulin
A
Allows glucose to cross cell membranes
24
Q
Insulin sensitivity
A
How likely a cell is to respond to insulin
25
Insulin resistance
Cell of body do not respond to insulin thats present; need more insulin to cause a response
26
Type 1 diabetes
Insulin dependent
27
Type 2 Diabetes
non insulin dependent
| - lifestyle disease; directly related to PA; related to visceral obesity
28
visceral obesity
Adipose tissue around organs (abdominal obesity)
29
Diabetes treatment
1. Drugs: increase insulin sensitivity, increase insulin in body
2. Weight loss to promote loss of abdominal fat
3. CV exercise: may make cells more permeable to glucose
4. Resistance training to increase insulin sensitivity and control glucose homeostasis
30
Metabolic Syndrome
Increases likelihood of CVD and diabetes; you have it if you have 3/5 symptoms:
1. high waist circumference (>40 men, >35 women)
2. Blood triglycerides (>150)
3. Low blood HDL cholesterol
a. <40 men, <50 women
4. BP >130/85
5. fasting blood glucose >110
31
How does PA decrease CVD disease
Regular PA participation...
- Increases hearts "fitness" coronary circulation
- increases EE
- decreases inflammatory response in body
- decreases coagulants in blood
- decreases insulin resistance
- enhances blood lipid profile
- regulates BP
32
How much PA to reduce CVD?
Meeting PA guidelines: 150 minutes moderate / 75 minutes vigorous (or combo)
- preliminary research of benefits from
- 2 min light/moderate intensity activity breaks every 20-30 min.
- this improved blood glucose and insulin levels as compared with controls (no activity breaks over 5 hr period)
33
cancer
Disease process associated with uncontrolled abnormal cell growth
34
cancer causes: internal and external
Internal:
- heredity
- immune dysfunction
- abnormal metabolism
External:
- behaviors / environments
Can be and interaction of both (environment / genetics)
35
Risks of cancer: modifiable and nonmodifiable
Modifiable:
- physical inactivity
- obesity
- tobacco use
- poor nutrient intake
- excessive sun exposure
- toxic environmental exposure
Non-modifiable:
- age, genetics, sex
36
Physical activity decreases cancer, how?
The most active person has a lower risk of cancer (dose response)
Evidence --> strongest link with colon and breast cancer; emerging link with lung and endometrial cancer
Starting PA at any point in life has benefits
37
PA decreases colon cancer by how much?
21-24%
38
PA decreases breast cancer by how much?
25-30% lower risk
39
How does PA reduce cancer?
1. lowers sex hormones
- Directly: exercise decreases estrogens and androgens because fat tissue produces estrogens
- Indirectly: less fat tissue
2. Reduces insulin resistance
- insulin enhances cell proliferation, immediate and chronic
3. lowers systemic inflammation
4. reduced colon transit time
5. improves immune function `
40
How much PA to prevent, reduce risk, and treat cancer?
Evidence is still being developed
- 150 min. moderate / 75 min. vigorous aerobic PA / week and resistance training 2x / week
May have benefits at lower levels of PA
41
Depression
Difficulty concentrating, loss of interest, hopelessness, insomnia
42
Anxiety
Nervousness, uneasiness, apprehension
43
Psychological distress
stress in life / lack of wellbeing
44
How much of the population is affected by mental health condition
26%
45
Mood disorders
Depression, anxiety, psychological distress, age related decline in cognitive function, low self esteem, eating disorders
Mental health conditions are costly, effect work productivity, relationships and healthcare
46
Risk factors for mental disorders: modifiable and nonmodifiable
Modifiable:
- physical inactivity
- substance abuse
- low self - esteem
- distress (cant cope with stressors)
- negative lifestyle behaviors
Non-modifiable:
- age (younger), sex (W), genetics, trauma, chronic medical condition
47
PA as a treatment for mental health conditions: types
1. Monotherapy
- using PA as the ONLY treatment
2. Augmented therapy
- using PA as addition to other treatments
3. Adjunct therapy
- PA may promote other benefits than those related to condition (depression / anxiety)
48
Exercise decreases the risk of...
- anxiety symptoms
- anxiety disorders
- depressive symptoms
- major depressive disorder
- age related decline in cognitive function
49
Possible mechanisms by which PA can benefit mental health: physiological
- cerebral capillary growth
- brain blood flow
- oxygenation
- increase regulation of neurotransmitters
- increase growth in brain cells
- increase ability of nerves to conduct impulses
50
Possible mechanisms by which PA can benefit mental health: psychological
- increase self esteem --> fitness and biomechical improvements
- improvements in motor skills --> more PA options and confidence
51
PA and mental health conditions
1. PA is not shown to be effective as the only treatment method for mental heath conditions
2. PA is recommended as adjunct therapy
3. Recommended 30-60 min. 3-5 days/week (aerobic or RT)
4. Consistent with PA guidelines for Americans
52
Osteoporosis
- Low bone mass
- Structural deterioration of bone tissue
- Contributes to bone fracture (hip, vertebrae, wrist)
- Painful
contribute negatively to functional health
53
Osteoarthritis
- Joint pain and dysfunction
- costly (productivity/medical costs)
- Loss of articular cartilage --> bone rubbing bone
- May result in surgery / joint replacement
contribute negatively to functional health
54
Sarcopenia
Loss of muscle mass; contribute negatively to functional health
Not related to a specific disease process; determinant of functional health
55
Osteoporosis risk factors: Modifiable and non-modifiable
Modifiable:
- physical inactivity
- tobacco use
- thin / underweight
- loss of sex hormones / estrogens / testosterones
- nutrition (alc., low calcium, vitamin D levels, caffeine)
Non-modifiable:
- age, sex, genetics, ethnicity/race, history of fractures
56
PA decrease risk of osteoporosis, how?
- increase peak bone mass
- slows decline in bone mass
- reduces risk of falls
57
What type of PA should one do to decrease risk of osteoporosis?
- high intensity, weight bearing
| - resistance training, jumping, running
58
Osteoarthritis risk factors
- Physical inactivity
- excessive PA or overuse (occupational loads)
- excessive body weight
- age, sex, genetics, history of joint injury
59
Does jogging reduce risk of Osteoarthritis?
no
60
Low muscle mass (Sarcopenia) risk factors?
physical inactivity, tobacco use, age, sex (W), genetics
61
Functional health
Ability to do the PA one wants to do without pain or limitation
62
Functional health: ADL
Activity of daily living
63
Functional health is negative affected by:
- Low musculoskeletal health (low mass and poor muscle function)
- Low aerobic capacity, poor balance, lack of social support/networks
- contributes to falls
64
How to lower the risk of falls
1. Balance training and muscle strengthening
- 3x/wk for 30 min
- backwards walking, sideways walking, heel walking, toe walking, sit to stand
- supported progressing to non-supported
65
PA and musculoskeletal health
1. Inverse relationship between PA/exercise and risk of fractures
- activity 36-68% lower risk of hip fractures
2. Regular PA able to increase bone density 1-2%
3. No direct evidence that moderate PA increases arthritis
66
Protective benefits of PA and musculoskeletal health
- decrease in pain
- increase function
- increase QOL and mental health
- aerobic PA may slow the rate of loss of muscle mass
67
Obesity and overweight: significant changes over the last 40 yrs
- obese in 1980 - 15%
| - obese in 2010 - 33.8%
68
Obesity and overweight: obesity today
- very common and hard to treat and even harder to prevent
69
Body fat methods
1. visual inspection
2. BMI
3. Magnetic resonance imaging (MRI)
4. DXA (dual Xray absorbtiometry)
5. underwater weighing - water displacement
6. bod pod - air displacement
7. skinfold technique
8. bioelectric impedance
70
Probable contribution to body fatness: biological
Age, sex, hormonal factors, genetics
- these factors not fully understood yet
- genetic influences "hunger" , fullness, exercise enjoyment
71
Probable contribution to body fatness: behavioral
Consumption of excess calories, lack of regular PA, no time / motivation / too busy
72
Probable contribution to body fatness: Environmental
Macro (community), Micro (home)
- sedentary (work/leisure)
- transportation (car)
- PA removed as requirement for daily life
- "mindless" eating
73
Obesity risk factors: modifiable and non-modifiable
Modifiable:
- physical inactivity
- excess calorie intake
- low socioeconomic status
Non-modifiable:
- age
- heredity
- ethnicity/race
- metabolism
- culture
74
Weight loss goal? "Healthy" recommendation
Lose 10% of body weight in 6 months
- for 250 lb person = 25 lb
- 4 lb / month
75
PA and weight: important to know the difference between...
1. weight stability = < 3% change in weight
2. weight loss = at least 5% loss of body weight
3. weight loss maintenance = maintaining within 3-5% of new weight
76
Evidence PA and weight: weight maintenance
PA consistently associated with maintenance
- but with resistance training not as strong
- 150 min. moderate / 75 min. vigorous or combo
77
Evidence PA and weight: weight loss
require big amount of EE
| - 60 min. moderate / 20 min. vigorous daily
78
Evidence PA and weight: prevention of weight gain
moderate evidence that PA can help sustain weight loss
| - 75 moderate / 25 vigorous daily
79
PA and weight
Exercise = not cure losing weight, weight loss, maintenance, preventing weight regain or decreasing abdominal fat
Significant increase in EE
- moderate PA = 4.9%
- vigorous PA = 11%
80
PA guidelines
Overweight/obese people should aim to meet PA guidelines
May not be enough to cause weight loss or maintain weight loss --> aim to achieve 300 min. of moderate PA or 150 min. of vigorous PA plus RT
81
Important considerations: Obesity
Not just about PA - overconsumption is a big factor
- PA alone will not typically result in weight loss
- Sedentary time is increasing (work/leisure)
- Substantial benefits from PA/exercise other than just preventing obesity or decreasing weight
82
How do we focus on weight?
Easy to measure
- sense of accomplishment (goals)
- cultural emphasis
- when weight decreases PA gets easier
- many people experience positive physical, social, and psychological outcomes (caused by weight loss?)
- do any experiences have negative outcomes
83
Paradigm
A worldview underlying the theories and methodology of a particular scientific subject
84
Health at every size (HAES)
Shift to health promotion vs weight management; weight loss is not the goal
- encourages body acceptance as opposed to weight loss maintenance
- supports "intuitive eating"
- supports active living vs structured exercise
85
Article: Evaluating the Evidence for a paradigm shift
This article for HEAS gives evidence as to why this shift should be focus
86
Assumptions - Weight Loss Paradigm
- mortality risk
- morbidity risk
- longevity
- weight loss maintenance
- weight loss as practical and positive goal
- improve health through weight loss
- obesity related costs
87
Assumption: Adiposity increases mortality
1. BMI weakly predicts mortality
- exceptions at BMI extremes (>40)
2. NHANES - longevity study
- greatest longevity in overweight category
3. When you account for other risk factors (socioeconomic status), association with BMI and mortality much smaller
88
"Obese paradox"
1. Obesity associated with longer survival
- comparing overweight individuals with thinner people with the same conditions
- diabetes, hypertension, CV disease, kidney disease
- obese senior citizens live longer
2. Life expectancy continue to rise
- 1970 --> 70.8 years
- 2005 --> 77.8 years
89
Assumption: Adiposity increases morbidity
1. Obesity is associated with the risk of increased risk for many diseases
- causation not well established
- cause --> effect: need metabolic pathway (thinner people have conditions too; one pathway or multiple?)
2. Weight cycling
- increased inflammation in tissues
- increased hypertension, insulin resistance, dyslipidemia
- increased mortality risk
90
Assumption: Weight loss prolongs life
1. Weight loss increases risk of premature death among obese (even when intentional)
2. Weight loss improves health markers
- health behaviors are changing as well
- not sure as to what extent changes attributes to the weight loss
3. Liposuction (subcutaneous fat)
- does not improve BP, lipids or insulin sensitivity
4. Diabetes - behavior changes
- glucose control evident within days of making changes
5. Health benefits - rarely show a does response with weight loss
- benefits from small changes in weight
- may not need to achieve "optimal" BMI to improve health
91
Assumption: Anyone who is determined can lose weight and keep it off
1. Majority of people who lose weight gain it all back within 5 years
2. Most people find it hard to lose weight in the current environmental and societal conditions
3. Weight control registry - tracks individuals who have sustained weight loss
92
Assumption: Pursuit of weight loss is practical and positive --> dieting
1. Weight cycling is most common result
2. decrease in bone density
3. causes psychological stress and increases cortisol
4. persistent organic pollutants (increases risk for disease - diabetes)
93
Assumption: Pursuit of weight loss is practical and positive --> weight focus
1. Anxiety about weight
2. body dissatisfaction
3. weight stigmatization/discrimination
94
Assumption: only way for overweight/obese to improve health is to lose weight
1. untested hypothesis
- not sure if weight loss will decrease risk to the level as those who were never obese
2. Healthy behaviors - increase health indicators
- reduce BP
- exercise increases insulin sensitivity in lipids even in those who gain body fat
95
Obesity - large economic burden
Data often fails to account for...
- physical inactivity
- nutrition habits
- history of weight cycling
- degree of discrimination
- access to quality medical care
all of which are associated with body weight and health
Body image - much bigger impact on health than size
- cost of over treating and obese testing
- cost of overlooking the normal weight people who need treatment
96
What is the estimated cost of obesity?
147 billion
97
HAEV evidence
1. Evidence - statistically and clinically relevant improvement in health
- physiologically (lipids, BP)
- health behaviors (PA, eating disorder pathology)
- psychological (mood, self esteem, body image)
2. No studies found adverse affects in any variables
3. High(er) retention rates
98
Remember...health is multi-dimensional: ideal weight???
Perhaps this is the weight at which our bodies adapt to , given plenty of PA and a healthy diet
99
Training to increase CV fitness: outcomes
- increase upper limit - VO2 max
| - increase ability to exercise at a certain % of max
100
Training to increase CV fitness: FITT
- 3+ times per week, overload intensity
| - 20+ minutes aerobic exercise using large muscle groups
101
Training to increase CV fitness: Training variety
- constant intensity
- interval training (30 sec. to 10 min. "ON" / 30 sec. off)
- long and slow training (increase time, decrease speed)
- threshold training - train at lactate threshold
102
Relative Exercise Intensity Methods
1. Rating of Perceived Exertion
- 12-16 (6-20 scale)
2. Heart Rate
- HR Max = 57-94%
- HR Reserve = 40-85%
3. % VO2 or MET max = 40-85%
103
Heart Rate Methods Using HRmax --> declines with age
Determine HRmax
1. GXT measured
2. Prediction equations
- 206.7 - (.67 x age)
- 220 - age
104
Heart Rate (HR) Max Method: equation
EQUATION: exercise HR = HRmax x Intensity
105
Heart Rate (HR) Max Method: 22 year old with goal of exercising at 55 to 90% max
1st: Determine max HR
HRmax = 220 - 22 (age) = 198 bpm
```
2nd: Determine lower exercise HR
exercise HR (55%) = 198 x .55 = 109 bpm
```
```
3rd. Determine higher exercise HR
exercise HR (90%) = 198 x .90 = 178 bpm
```
106
Heart Rate Reserve (HRR) Method: equation
Exercise HR = (HRR x intensity) + HRest
107
Heart Rate Reserve (HRR) Method: 22 years, HRest = 68 bpm, exercise at 40-85%max
1st: Determine HR max
220 - 22 = 198 bpm
2. Determine HHR
198 - 68 bpm = 130 bmp
3rd: Determine lower exercise HR
HR1 = (130 x .40) + 68 = 120 bpm
HR2 = (130 x .85) + 68 = 178 bpm
108
VO2max (METS) --> Training intensity
Train at 40-85% VO2max
- equation: training intensity = VO2max x (% effort / 100)
Suppose VO2max = 12 MET
40% intensity = 12(40/100) = 4.8 MET (or just 12x.4)
85% intensity = 12(85/100) = 10.2 MET (or just 12x.85)
109
Developing muscular fitness
- everyone can increase strength and endurance
- everyone will NOT improve at the same extent
- why?
- genetics (anatomy, muscle fiber type, hormones)
- gender
- training program (the way we train)
- unnatural factors (drugs, anabolic steroids)
110
RT goals and outcomes
Type of program:
1. health
2. strength
3. endurance
4. performance
Program based on:
1. exercises
2. frequency
3. volume (reps x sets x load)
4. rest period
111
Training methods: traditional
1. free weights
- dumb bells / dumb bars
2. machines
3. calisthenics / body weight
112
Training methods: nontraditional
- yoga / pilates
| - group exercise
113
Training methods: sport specific
- power movements
- plyometrics
- develop speed / strength
114
Muscle groups / Exercises
1. Functionality and activity specific training
2. Overall muscle balance
- push / pull movements
- top / bottom
- front / back
3. Chest, upper back, shoulders, arms, abs, lower back, legs
115
Order of exercise and sets
1. Large muscle groups first
2. Alternate upper / lower or push / pull
3. Format for sets
- single set per exercise - OK - meets recommendations
- circuit training - no rest between sets
- multiple sets - consider interset rest
116
Training considerations
1. Use good technique
- related goals
- control
- breathing
- full form
- concentric and eccentric
2. Recovering between training days
3. Progression and variety
- training variables (sets, loads, reps)
- exercises
- equipment
- instability (surface, stability)
117
Developing a RT program
Activity
Step 1: Goals/Type of program
- sets, reps, loads, frequency, time
Step 2: Equipment preferences and availability
Step 3: Muscle groups / exercises
Step 4: Order
Step 5: Other variables
- time of day, location, reminders, motivation
Step 6: Put it together
118
Stretching Exercise
- NOT part of PA Guidelines for Americans
- Important aspect of fitness
- However...
- no ideal standard for flexibility exists
- no clear FIT recommendations for disease prevention
119
Stretching and Flexibility Benefits
- freedom of movement
- performance benefits
- optimal posture
- injury prevention (lower back pain, muscle strains and tears)
- relief from muscle stiffness and pain
- relaxation and stress management
120
Factors influencing flexibility
1. Anatomy
- type of joint
- properties of CT and muscle
- muscle size and fat deposits
2. Gender
3. Genetics (double jointed)
4. PA or inactivity
5. Age
121
Stretching methods
1. Static
- active
- passive
2. Dynamic
3. Ballistic
4. Proprioceptive neuromuscular or facilitative
122
Stretching Guidelines
1. Stretch when muscles warm
2. Stretch before (dynamic) and after (static)
3. FIT - static
F - 3+ times per week
I - point of tension beyond normal ROM
T - 15-60 seconds, 2-4 sets
123
Negative Consequences of PA: Risk factors --> individual factors
1. Anatomical factors
- knees, hips, arches
2. history of injury
3. fitness levels, skills
4. age
5. sex.
6. behaviors (tobacco)
124
Negative Consequences of PA: Risk factors --> activity factors
1. high impact
2. high injury rate
3. require protective gear (improper use)
125
Negative Consequences of PA: Risk factors --> Environmental factors
weather, traffic, surface (slipping)
126
American College of Sport Medicine Guidelines: PAR-Q
PAR-Q = Physical Activity Readiness Questionnaire
| - series of questions --> identify people that need medical clearance prior to participation
127
PAR-Q evaluates...
a persons risk factors and disease status (cardiac, pulmonary or metabolic disease)
128
PAR-Q: stratification
- Low risk < 7 risk factors
- able to do moderate / vigorous PA
- Moderate risk < 2 risk factors
- able to do moderate PA without medical exam
- vigorous PA - should have medical exam
- High risk --> symptoms of disease or known cardiac, pulmonary, or metabolic disease
- medical exam for moderate / vigorous PA
129
Common injuries
1. Sprains (ligaments)
2. Strains (muscles / tendons)
3. Bruising (blood vessel rupture)
P - prevention
R - rest
I - ice
C - compression
E - elevation
130
DOMS
Delayed Onset Muscle Soreness
- 24-48 hr after intense muscle exercise
- microscopic muscle tears resulting from trauma
- inflammation --> pain
Treatment?
- rest, stretching may help discomfort, NSAIDS which are non-steroidal anti-inflammatory drugs
131
Environmental conditions: Cold (risk and prevention)
Risks = hypothermia, frost bite
- windchill factor
Prevention?
- avoid cold / windchill
- dress in layers
- cover extremities
132
Environmental conditions: heat (risk and prevention)
Risks = cramps, exhaustion, heat stroke
- heat and humidity
Prevention?
- avoid heat and humidity
- hydrate / monitor urine
- acclimate
- rest often
- signs --> fatigue, thirst, loss of sweat
133
Apparel: Shoes
- select for intended use
- maintain proper foot position
- replace often
- barefoot running?
134
Apparel: Clothing
- "wicking" --> prevent hypothermia
| - protects from sun, equipment
135
Apparel: safety
- helmet (bike/ski)
- reflective clothes at night
- mouthpiece
136
Preventing injuries
1. Adequate progression
| - FITT
137
Will stretching prevent injuries?
- data does not support static before exercise
- warm up is important (light aerobic / dynamic)
- flexibility IS important
- static stretching and PNF (proprioceptive neuromuscular facilitation) post exercise
138
Components of safe activity routine
To reduce risk of injuries and soreness...
1. warm up
- prepares body for movement
- 5-10 min. cardio and dynamic
2. cool down
- reduces blood pooling
- promotes recovery
- 5-10 min cardio / static stretch
139
Exercise addiction
Maladaptive: threatens health
Negative consequences
- injury
- hormonal imbalance (female athlete triad)
- emo / psychological health (depression)
- social health (isolation)
140
Female Athlete triad
disordered eating, low bone mass, menstrual disturbances
141
Exercise Dependence
Criteria: based on substance dependence
3 or more of the following...
- tolerance
- withdraw
- intention effect (might exceed original plan)
- lack of control (compulsion)
- time (thinking and engaging in behavior)
- reduction in other activities
- continuance (even with negative impacts)
142
Anorexia althetica
weight loss is primary motive facilitated by exercise
143
Body dysmorphia
desire to achieve big muscles
144
Continuum: recreational exercise
Levels of PA that adds to quality of life; controlled PA
145
Continuum: at risk exercise
Motivation is release from negative mood/feeling, increase of injury, increase tolerance
146
Continuum: Problematic exercise
Organize day around exercise, any exercise, internalize injury, withdraw symptoms
147
Continuum: exercise addiction
Lifes main organizing principal, primary motive is to avoid withdraw, inability to reach everyday life responsibilities
148
Overtraining syndrome
Maladaptation to training stressor --> diminished performance
- lack of balance between intense training and recovery overtime
- overreaching
- overtraining
- dont provide enough recovery or rest
149
Overreaching
short term (days or weeks)
150
Overtraining
longterm (weeks, months)
151
Overtraining syndrome (aerobic): physical
- fatigue
- frequent colds / illness
- ongoing muscle / joint pain
- sleep disturbances
- decrease appetite
- headaches
- alternation in resting HR
- decreased performance
152
Overtraining syndrome (aerobic): psychological
- increased perception of effort
- mood changes / irritability
- decreased interest in training
- decreased self confidence
- depression
153
Treatment: exercise addiction, overtraining
Exercise addiction: addiction treatment from addiction specialist
Overtraining: REST
Prevention:
- adequate training progression and periodization
- adequate sleep, nutrition, and recovery after illness
Seek advice from medical professional
154
Prevent negativ consequences
- warmup / cooldown
- consider environmental factors
- appropriate FITT, progression, rest
- variety
- get help if needed to explore relationships with food and exercise
155
Factors influencing PA: Predisposing factors
Cognitive factors related to making the decision to engage in a particular behavior.
ex. self efficacy, motivation, beliefs, knowledge, existing skills, enjoyment
156
Factors influencing PA: Enabling factors
Factors that allow one to engage in a particular behavior.
ex. access environment, new skill development
157
Factors influencing PA: Reinforcing factors
Factors that reinforce a certain behavior.
ex. other people, positive / negative consequences
158
Pedometers and Accelerometers - what are they and PROS/CONS
Ways to monitor activity.
Pros:
- cheap, small, easy to use
- tracks PA directly, immediate feedback, cue to action
Cons:
- does not track all types of PA
- accuracy is based on the device
- no FITT or specific guidelines
159
How many steps are recommended: Sedentary
< 5000
160
How many steps are recommended: low active
5000-7499
161
How many steps are recommended: somewhat active
7500-9000
162
How many steps are recommended: active
10,000-12,499
163
How many steps are recommended: highly active
> 12,500
164
Is 10,000 steps an ACCURATE amount of steps for health?
Healthy adults gets about 7,000-13,000 steps per day.
This may be too much activity for...
- older adults
- individuals with disabilities
- sedentary individuals just starting a program
This may be too little activity for...
- children (>12,000 for health)
- individuals with high caloric intake
- athletes
*10,000 may or may not meet guidelines
165
Is 10,000 steps APPROPRIATE for health?
- easy to remember
- behavior (process) focused
- probably associated with good health
BUT...
- pa guidelines are not based on steps / distance
- distance and steps --> body size (stride) and speed
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Goal Types
1. short term (weeks) and long term (months)
| 2. process behavioral and outcome
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Process / Behavioral Goals
Based on something you do (riding bike to school)
- dependent on willingness and effort
- needs to be achievable AND challenging
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Outcome goals
Based on a physical change - takes time
- dependent on other factors other than willingness and effort
- rate of progression is different among individuals
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"SMART" goals
S - specific (what exactly do I want to achieve)
M - measurable (can I tell if I met this goal?)
A - attainable (is this a possible goal for you? - some suggest "actions" for this part of SMART; that actions you'll do to achieve this goal)
R - realistic (given the time?)
T - time (when)
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Lifestyle PA Goal (step goal)
start from baseline and increase amount of steps 20% per week
ex. if your baseline amount was 6000 steps, your goal would be... 6000 x 1.2 = 7200 steps / day
or [(6000 x .20) + 6000) = 7200 steps / day
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Exercise Goal
Consider current fitness level and ways to improve
- aerobic, fitness training, flexibility
- adjust FITT
