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S8- Wellness and Prevention > W3- Physical Activity > Flashcards

W3- Physical Activity Flashcards

1
Q

Recommended Adult Physical Activity:

  • ____m/week of moderate
  • ____m/week of vigorous
  • ____ days strength training
A
  • 150m/week vigorous
  • 75m/week vigorous
  • 2 days/week strength training
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2
Q

Regular physical activity in childhood develops what (3) things?

A
  • CV fitness
  • Strength
  • Bone Density
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3
Q

Physical Activity Health Benefits for Children. (9)

A
  • Opportunities for socializing
  • Improve fitness
  • Increased concentration
  • Better academic scores
  • Stronger heart, bones and healthier muscles
  • Healthy growth and development
  • Improved self-esteem
  • Better posture and balance
  • Lower stress
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4
Q

Recommended Children Physical Activity:

  • Children and adolescents should do ___ minutes or more of physical activity each day.
  • _______ activity should make up most of the child’s physical activity each day.
A
  • 60 or more minutes

- aerobic

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5
Q

Factors Positively Associated With Adult Physical Activity. (10)

A
  • Postsecondary education
  • Higher income
  • Enjoyment of exercise
  • Expectation of benefits
  • Belief in ability to exercise (self-efficacy)
  • History of activity in adulthood
  • Social support from peers, family, or spouse
  • Access to and satisfaction with facilities
  • Enjoyable scenery
  • Safe neighborhoods
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6
Q

Factors Negatively Associated With Adult Physical Activity. (9)

A
  • Advancing age
  • Low income
  • Lack of time
  • Low motivation
  • Rural residency
  • Perception of great effort needed for -exercise
  • Overweight or obesity
  • Perception of poor health
  • Being disabled
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7
Q

Factors that have a positive association with physical activity among children 4-12. (3)

A
  • Gender (boys)
  • Belief in ability to be active (self-efficacy)
  • Parental support
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8
Q

Factors that have a positive association with physical activity among children 13-18. (6)

A
  • Gender (boys)
  • Belief in ability to be active (self-efficacy)
  • Friend/Parental support
  • Parental education
  • Personal goals
  • physical education/school sports
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9
Q

Environmental influences positively associated with physical activity among children and adolescents. (5)

A
  • Presence of sidewalks.
  • Having a destination/walking to a particular place.
  • Access to public transportation.
  • Low traffic density.
  • Access to neighborhood or school play area and/or recreational equipment.
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10
Q

What are some barriers to physical activity? (8)

A
  • Lack of time
  • Social influence
  • Lack of energy
  • Lack of motivation
  • Fear of injury
  • Lack of skill
  • Lack of resources
  • Family obligations
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11
Q

What are some ways to overcome lack of time?

A
  • Identify available time slots in your day.
  • Add physical activity to your daily routine.
  • Select activities that have minimal time requirements.
  • The 150 minutes of physical activity per week can be broken up during the day.
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12
Q

What are some ways to overcome social influence?

A
  • Explain your interest in physical activity to friends and family. Ask them to support your efforts.
  • Invite friends and family members to exercise with you.
  • Plan social activities involving exercise.
  • Develop new friendships with physically active people. Join a group, such as the YMCA or a hiking club.
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13
Q

What are some ways to overcome lack of energy?

A
  • Schedule physical activity for times when you feel energetic.
  • Convince yourself if you give it a chance physical activity will increase your energy level.
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14
Q

What are some ways to overcome lack of motivation?

A
  • Plan ahead. Make physical activity a regular part of your daily or weekly schedule, write it on your calendar.
  • Invite a friend to exercise with you on a regular basis.
  • Join an exercise group or class.
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15
Q

What are some ways to overcome fear of injury?

A
  • Learn how to warm up and cool down to prevent injury.
  • Learn how to exercise appropriately.
  • Choose activities with minimal risk.
  • Select activities requiring no new skills, such as walking, jogging.
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16
Q

What are some ways to overcome lack of skill?

A
  • Take a class to develop new skills.

- Select activities that require minimal facilities or equipment such as jogging, jump rope.

17
Q

What are some ways to overcome lack of resources?

A

-Identify inexpensive convenient resources in the community.

18
Q

What are some ways to overcome family obligations?

A
  • Trade babysitting site with a friend, neighbor, or family member who also has small children.
  • Exercise with the kids. Go on walks, play tag, get an exercise tape for kids and exercise together.
19
Q

Pre-activity Screening Outcome Measures. (4)

A
  • PAR-Q
  • AHA/ACSM Screening
  • Facility specific screening form
  • Medical history form
20
Q

It is important to review medication list and patient medical history with EVERY patient and understand effect certain classes of medications have on exercise response. How do beta blockers and bronchodilators effect exercise response?

A
  • Beta Blockers = Can result in blunted HR response.

- Bronchodilators = Can result in elevated HR response.

21
Q

Absolute Contraindications to Exercise:

  • Recent significant change in _____.
  • Acute MI (within last ___ days).
  • Unstable ______.
  • Uncontrolled cardiac ________ causing symptoms.
  • Symptomatic aortic _______.
  • Uncontrolled ____.
  • Acute ____ or ___________.
  • Suspected or known _______ _______.
  • Acute ____/_____carditis.
  • Acute systemic infection with fever, body aches, or swollen lymph nodes.
A
  • Recent significant change in ECG.
  • Acute MI (within last 2 days).
  • Unstable angina.
  • Uncontrolled cardiac dysrhythmias causing symptoms.
  • Symptomatic aortic stenosis.
  • Uncontrolled HF.
  • Acute PE or pulmonary infarction.
  • Suspected or known dissecting aneurysm.
  • Acute myocarditis or pericarditis.
  • Acute systemic infection with fever, body aches, or swollen lymph nodes.
22
Q 
Relative Contraindications to Exercise:
-\_\_\_\_\_ main coronary artery stenosis.
-Moderate stenotic valve heart disease.
-\_\_\_\_\_\_\_\_ abnormalities.
-Severe hypertension (SBP >\_\_\_\_ or DBP >\_\_\_\_).
Neuromotor, musculoskeletal, or rheumatoid disorders exacerbated by exercise.
-Hypertrophic \_\_\_\_\_\_\_\_\_\_\_\_.
-Tachy or brady dysrhythmias.
-Uncontrolled \_\_\_\_\_\_\_\_ disease.
-Ventricular \_\_\_\_\_\_\_\_\_.
-Chronic infectious disease (Hepatitis, mono, AIDS).
-Mental or physical impairments.
A
  • Left main coronary artery stenosis
  • Moderate stenotic valve heart disease
  • Electrolyte abnormalities
  • Severe hypertension (SBP >200 or DBP >110)
  • Neuromotor, musculoskeletal, or rheumatoid disorders exacerbated by exercise.
  • Hypertrophic cardiomyopathy.
  • Tachy or brady dysrhythmias.
  • Uncontrolled metabolic disease.
  • Ventricular aneurysm.
  • Chronic infectious disease (Hepatitis, mono, AIDS).
  • Mental or physical impairments.
23
Q

General S/Sx of CVD. (9)

A
  • Chest pain – cardiac ischemia referral
  • SOB at rest or with minimal exertion
  • Unexplained dizziness
  • Ankle/LE edema
  • Palpitations
  • Intermittent claudication
  • Unusual fatigue or SOB with usual Activity
  • Nail clubbing
  • Cyanosis
24
Q

What are some ways to monitor response to exercise testing? (7)

A
  • Heart Rate
  • Blood pressure
  • RPE
  • Dyspnea
  • O2 Saturation
  • Pain
  • Angina
25
Q

When To Stop - BP Monitoring:

  • Drop in SBP >___mmHg
  • Excessive rise in SBP >____mmHg
  • Excessive rise in DBP >____mmHg

When To Stop - HR Response:

  • Failure to _______ with ______ exertion.
  • Change in ______ with palpitation/auscultation.
A

When To Stop - BP Monitoring:

  • Drop in SBP >10mmHg
  • SBP >250mmHg
  • DBP >115mmHg

When To Stop - HR Response

  • Failure to increase with increasing exertion.
  • Change in rhythm with palpitation/auscultation.
26
Q

Other S/Sx to stop exercise. (9)

A
  • Increase nervous system symptoms
  • Signs of poor perfusion
  • Leg cramps
  • Excessive fatigue
  • Shortness of breath
  • Angina
  • EKG abnormalities
  • Patient request
  • Clinical judgement
27
Q

What is relative intensity?

A

Level of effort required by a person to do an activity. People pay attention to how physical activity affects their HR and breathing.

28
Q

What is the talk test?

A
  • Moderate-intensity activity you can talk, but not sing, during the activity
  • Vigorous-intensity activity, you will not be able to say more than a few words without pausing for a breath
29
Q
  • Moderate Intensity Exercise = ___-___% of maximum HR.

- Vigorous Intensity Exercise = ___-___% maximum HR.

A
  • Moderate = 50-70%

- Vigorous = 70-85%

30
Q

Describe the 2-question assessment quick screen to determine if there are sufficiently active.

A
  1. ) How many times a week do you usually do 20 minutes or more of vigorous-intensity physical activity that makes you sweat or puff/pant? (LOOKING FOR 3 OR MORE/WEEK)
  2. ) How many times a week do you usually do 30 minutes or more of moderate-intensity physical activity or walking that increases your heart rate or makes you breathe harder than normal? (LOOKING FOR 5 OR MORE/WEEK)

***5-7 sessions per week is considered adequate, >/= is high activity levels.

S8- Wellness and Prevention (6 decks)

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