Week 1

Question 1

What is the recommended physical activity for children and adolescents aged 5-17?

Answer 1

60 minutes of vigorous activity per day

This recommendation supports overall health and development.

Question 2

What is the recommended physical activity for older adults aged 65 and above?

Answer 2

150 minutes of vigorous activity per week

This helps maintain mobility and health.

Question 3

What does MET stand for in the context of physical activity?

Answer 3

Metabolic Equivalent of Task

MET values are used to estimate the energy expenditure of physical activities.

Question 4

What is the purpose of exercise participation health screening?

Answer 4

To identify signs and symptoms of cardiovascular disease (CVD)

This screening helps assess an individual’s readiness for exercise.

Question 5

What are some signs and symptoms of cardiovascular disease (CVD)?

Answer 5

• Chest pain
• Shortness of breath
• Abnormal heart rhythms

Recognizing these symptoms is crucial for health management.

Question 6

What is the goal of lifestyle medicine?

Answer 6

Prevention, treatment, and reversal of lifestyle-related diseases

This approach focuses on the impact of lifestyle choices on health.

Question 7

True or False: Only 3% of U.S. adults have a healthy lifestyle.

Answer 7

True

This statistic highlights the prevalence of unhealthy behaviors.

Question 8

What is ATP and its role in the human body?

Answer 8

Adenosine triphosphate, the energy currency of the human body

ATP is essential for various cellular processes.

Question 9

What is glycolysis?

Answer 9

The process of anaerobic energy production from glucose

Glycolysis is a key metabolic pathway for energy generation.

Question 10

What does the first law of thermodynamics state?

Answer 10

Energy cannot be created or destroyed, only transformed

This principle underlies all biological energy transformations.

Question 11

Define bioenergetics.

Answer 11

The study of energy flow through living systems

It examines how organisms convert food into usable energy.

Question 12

Fill in the blank: The _______ system is responsible for immediate energy production.

Answer 12

ATP-PC (phosphagen) system

This system provides quick bursts of energy for short-duration activities.

Question 13

What are the 4 energy systems?

Answer 13

Question 14

What are the 4 energy systems?

Answer 14

Question 15

metabolic pathway that syntheses molecules

Answer 15

anabolic reactions

Question 16

metabolic chemical pathway that breakdown the molecules

Answer 16

catbolic reactions

Question 17

what is bioenergetics

Answer 17

the biological process of turning food into energy

Question 18

what is ATP

Answer 18

adensoine triphosphate is the energy currency of the human body
- immediate source of energy for muscular contraction

Question 19

what are the anaerobic pathways

Answer 19

ATP-PC (phosphagen) system (Dr. G)
anaerobic glycolysis (Dr. Thomas)

Question 20

What are the aerobic pathways

Answer 20

aerobic glycolysis (Dr. Serdar)
aerobic lipolysis (Dr. Saavedra)

Question 21

which metabolic pathway does not require oxygen

Answer 21

anaerobic

Question 22

What is the work to rest ratio for ATP-PC (phosphagen) system?

Answer 22

1:12 -1:20

Question 23

where does anaerobic glycolysis occur?

Answer 23

outside the mitochondria/inside the cytoplasm

Question 24

what is the ATP produced net gain of anaerobic glycolysis?

Answer 24

2-3 ATP

Question 25

what are the work to rest ratios of anerobic glycolysis?

Answer 25

1:3-1:5

Question 26

what are the work to rest ratios of oxidative phosphorylation?

Answer 26

1:1-1:3 ## Footnote running 30 minutes resting 30 minutes, swimming,

Question 27

what is the max power and capacity of aerobic glycolysis (oxidative phosphrylation)

Answer 27

max power: small max capacity: high

Question 28

oxidative phosphorylation from fatty acids - aerobic lipolysis max power and max capacity

Answer 28

power: very small capacity: very high

Question 29

# do not participate in regular exercise no cardiovascular, metabolic or renal disease and no signs symptoms suggestive of aforementioned disease is medical clearance necessary? what time of exercise should they start?

Answer 29

no necessary light to modeare intesnity recommended, gradual progressio nto vigorous

Question 30

# do not participate in regular exercise known CVD, metabolic or renal disease asymptomatic is medical clearance necessary? what time of exercise should they start?

Answer 30

clearance recommended - following clearance light to mod intensity recommended progress to vigorous

Question 31

# particpates in regular exercise known cardiovascular metabolic or renal disease asymptomatic is medical clearance necessary? what time of exercise should they start?

Answer 31

medical clearnace may be necessary for virorous exercise - not light or moderate once cleared continue on and progress to vigorous if cleared

Question 32

what are signs and symptoms of metabolic disease?

Answer 32

high blood sugar increased thirst frequent urination fatigue blurred vision

Question 33

what are S/S of renal disease?

Answer 33

nausea vomiting muslce cramps reduced/loss ofappetite LE swelling SOB urinating either too much or too little

Question 34

what are S/S of CVD?

Answer 34

chest pain or discomfort, abnormal or irregular heart rate, SOB, fatigue, dizziness, syncope, LE swelling

Question 35

what are the 6 pillars of lifestyle medicine?

Answer 35

- whole food/plant based - restortive sleep - postivie social connection - stress managment - avoid risky substances - regular PA

Question 36

40% of premature deaths are attributable to

Answer 36

- tobacco use 18.1% - alcohol consumption 2.5% - poor diet and physical inactivity 16.6%

Question 37

what is a noncommunicable disease?

Answer 37

typically related to lifestyle behaviors --> largely preventable

Question 38

what are some examples of non communicable diseases?

Answer 38

- obesity - metabolic syndrome - diabetes - heart disease - hypertension - stroke - dyslipidemia (increased cholestrol) - chornic lung disease

Question 39

how often should children and adolscents 5-17 engage in vigorous intesntiy aerobic + muscle bone strengthening?

Answer 39

3 x a week

Question 40

adults ages 18-64 should strength train major muscle groups how often? how often should those 65+?

Answer 40

2 days /week still 2 days/week

Question 41

pregnant and postpartum women should ingage in how many minutes of moderate intensity aerobic activity?

Answer 41

150 min /week

Question 42

1 MET is = ?

Answer 42

3.5 ml O2/kg body weight/min ## Footnote VO2 has the same units

Question 43

what met value range is considered light?

Answer 43

1.5-2.9 (2-4) on borgs scale 0-10 (9-11) on borgs scale 6-20

Question 44

what met value range is considered moderate intensity exercise?

Answer 44

3-5.9 ## Footnote 5-6 and 12-13 on borgs scales

Question 45

what met range value is considered for vigorous exercise?

Answer 45

≥6 ## Footnote 7-8 and ≥14 on borgs scales

Question 46

patients unable to tolarete how many mets of activity are poor candidates for surgery?

Answer 46

4 METs

Question 47

RDA for protein

Answer 47

0.8 g/kg of bodyweight

Question 48

4 fundamental skills of motivational interviewing

Answer 48

open ended questions affirmations reflecting summarizing

Question 49

4 principles of motivational interviewing

Answer 49

Express empathy Develop discrepancy - contempation phase Roll with resistance Support self-efficacy

Question 50

where oxidative phosphorylation takes place? ## Footnote aerobic =

Answer 50

mitochondria ## Footnote *aerobic glycoysis

Question 51

has changed overt behavior for less tahn 6 months

Answer 51

action - transtheoretical model

Question 52

5 key domains of social determinants of health as per rethorn et al?

Answer 52

economic stability health care access environment/neighbordhood social/community education