EXSC 191 Final Exam

rheumatoid arthritis

autoimmune disease breaks down joint lining

What increases the risk of falling and possibly permanent disability in older adults?

fear of falling

What is one of the biggest nutritional influences for older children?

media

What condition caused by delivering a baby involves the bones of the pelvis to be separate, allowing them to move separately and cause a lot of pain in the hips and back?

symphysis pubis separation

Which type of joint allows for free movement?

synovial

What type of exercises have specifically been shown to improve sleep in older adults?

tai chi and yoga

Where is the highest prevalence of cancer as well as the highest cancer mortality rates in the US?

the south

Which states have the highest rates of Type 2 Diabetes?

the south

When working with pregnant women, terminate exercise if:

they experience a headache or dizziness

Which of the following is a warning sign for cancer?

thickening of tissue (lump)

benign tumors

tumors that are surgically removable with little risk of further growth in the body

A cancer patient beginning a PA program should be active at the same time every day

false

All pregnant women need to avoid vigorous-intensity exercise, even if they participated in the activity before pregnancy

false

Alzheimer's disease is unavoidable in genetically predisposed older adults

false

Bone strength and muscle strength are unrelated and independent of one another

false

Even though muscle adaptations follow the specificity principle, bone adaptations do not

false

Evidence shows that test scores are reduced by encouraging PE and recess

false

Exercise will speed up degeneration of joints, increasing the pain and reducing joint functionality

false

Most older adults live in nursing homes

false

Pregnancy is the perfect time for a woman to set weight loss goals prior to delivering the baby

false

The "clean plate club" is a good way to raise children to teach them to eat all their veggies and learn politeness

false

What should be the focus of someone's PA program after they've recovered from a vertebral fracture?

Aim to reduce pain and improve posture

Upper back pain

- Can be caused by baby position while nursing or extreme shoulder tension during labor

What is the biggest difference between the adult PA guidelines and the guidelines for older adults?

Include extra balance training

preschoolers PA

Years of refining fundamental movements • Best to start with natural activity patterns

Susceptibility to Fraud or Quackery

1. Concern about appearance, health, or performance 2. Lack of knowledge 3. Desire for immediate results

small steps for healthier child eating

1. Limit fast-food meals 2. Limit screen time (TV, computer, video games, phones, etc) 3. Don't let youth skip breakfast 4. Watch portion sizes

Childhood Nutrition Facts

1. Missing meals & experiencing hunger impair children's development and achievement 2. Eating breakfast helps children perform better 3. Students who eat breakfast at school have better attendance records and exhibit fewer behavior problems 4. To be effective, nutrition standards must encompass all food sold in schools

cancer

1.3 million new cancer cases are diagnosed each year in the US About 500,000 deaths caused by cancer per year 1/3 of cancers can be prevented with regular exercise After diagnosis, up to 17% of moralities could be prevented with being active

diabetes

10% of the US population = Type 2 diabetes Almost 25% = Prediabetes Most don't know they have it 9 our of 10 can be prevented with appropriate PA

How much weight should an overweight woman gain during her pregnancy?

15-25 lbs

1. Pa guidelines for children (MVPA)

60 minutes a day

joints

206 bones- 360 joints

When is enough for eating in children?

3 meals plus a couple healthy snacks avoid sugary drinks and snacks

How many extra calories should a woman consume when pregnant?

300-450 per day

1. Cancer prevented with exercise and diet

33%

What percentage of cancers could be prevented with a healthy lifestyle?

33%

How many joints does the human body typically have?

360

dementia

5.6 million older adults = Alzheimer's disease About 200,000 adults between 20-60 years = Early onset Half (50%) of all Alzheimer's cases can be prevented with regular exercise "No currently available medications can approach the beneficial effect of exercise in the treatment & prevention of this ageassociated disease."

What percentage of women exceed the recommendations for healthy gestational weight gain?

50%

FITNESS ASSESSMENTS FOR OLDER ADULTS

6 minute walk test chair stand test arm curl test sit and reach test back stretch test 4 stage balance test 8 foot up and go test standing reach test

children PA

60 minutes a day Regular PA → cardiovascular & musculoskeletal health, body comp, bone mineral density, blood lipids, & BP

1. Cardiovascular disease prevented with exercise and diet

80%

cardiovascular disease

80% of cases can be prevented with active lifestyle

malignant tumors

85% carcinomas (epithelial cells) • Adenocarcinomas (glands) • Sarcomas (bone, connective tissue) spreads throughout body

1. How many type 2 diabetes cases could be prevented with diet and exercise?

90%

Osteoporosis and Nutrition

A well-balanced diet should provide the necessary building blocks for healthy bones Essential minerals for bone health: Calcium Vitamin D Adequate protein Supplementation is recommended for some

Elderly nutrition

Maintain energy balance to maintain healthy body weight • Choose a variety of nutrient-dense foods • Decrease consumption of foods & drinks with high amounts of fat, sodium, and refined sugar

benefits of PA in children

Start early = Better health → reduced medical spending, better mood → enhanced social development → better stress management → improved test scores → increased likelihood of success ... Improved quality of life!!!!

Maintaining Health During Pregnancy

Starting pregnancy with a healthy weight (BMI of 18.5 to 25 kg/m2 )

Reducing Risks of Cancer

Do not smoke or chew tobacco • Eat a healthy diet • Get regular physical activity • Limit alcohol intake • Decrease exposure to environmental factors • Radon, asbestos, carbon monoxide, pollution, pesticides, X-rays, and sunlight

gestational diabetes

Abnormally high glucose levels during pregnancy, typically resolves after giving birth

Incidence and Burden of Osteoporosis

About 9 million fractures annually (one happens every 3 seconds) Disability caused by osteoporosis is greater than that caused by cancers

PA recommendations in pregnancy

Aerobic Exercise Resistance Training Flexibility same as a normal adult unless otherwise stated by doctor

Medication Influence

Antiresorptive: Inactivate cells that break down bone tissue Hormone therapies: Reduce hormone-related causes of bone loss Supplementation: Recommended for high risk individuals

How Active are Pregnant Women?

Any leisure time activity in the past month • Pregnant women: 42% • Non-pregnant women: 87% • Meeting PA recommendations • Pregnant women: 13% • Non-pregnant women: 49% • PA decreases in the third trimester

QUACKERY

Anything involving over-promotion in the field of health that is False, Unproven, or Dangerous

Signs and Symptoms of Osteoporosis

Asymptomatic Loss of height Back pain (vertebral compression fractures) Stress fractures (commonly in lower extremities) Hip fractures Extreme kyphosis (extensive vertebral compression)

type 1 diabetes

Autoimmune disease - body attacks pancreatic cells = very low level (if any) insulin produced in the body

Precautions for Osteoporosis

Avoid activities that put high stress on the bone Walking & resistance training ↑ balance & strength No extreme heavy-weights Avoid contact sports Post-hip fracture: Exercise with PT

Cancer Management & PA

Avoid inactivity!! Participate/return to PA as soon as possible! • Gradually build to 150 min/week of aerobic activity • Perform progressive strength training 2-3 days/week • Flexibility!!!

bone health

Balance of deposition & resorption Regulation depends on: Parathyroid hormone Vitamin D Calcitonin Adrenal hormones Gonad hormones Renal function Bone loading Goes hand-in-hand with muscle & tendon strength

Which of the following encourages proper nutrition in children?

Being a good role model with healthy snacking and eating

Does aerobic exercise benefit just the heart?

Benefits each body system hormone regulation immunity metabolism strength

obesity and no exercise

Better to be fat and fit, than skinny and unfit. Low level of fitness is a bigger risk factor for mortality, than mildmoderate obesity. Benefits of physical activity are the same, regardless of BMI.

Calcium

Body "defends" circulating calcium Adequate calcium during childhood = Improve bone growth & stronger bone into adulthood Adults: Prevents bone loss Too much calcium → Kidney stones!

Symphysis pubis separation

Bottom of the pelvis separates, causing irregular pelvic movement & associated pain

After someone has gone through cancer remission and is considered "disease free", what is their main cause of death?

CVD

arthritis and PA

CALISTHENICS full range of motion hydrate as aerobic exercise increase = improves cirulation to muscles and joints

activity levels in cancer patients

Cancer mortality is reduced by up to 17% with PA during treatment

Body Composition Quackery

Cellulite - ordinary fat with a fancy name • To decrease fat, reduce calories & increase PA Spot reduction exercises are not effective • You cannot selectively exercise, bump, vibrate, or squeeze the fat from a particular spot.

Encouraging Proper Nutrition

Children watch parents snack • Shop with children! • Team with children in the kitchen

The role of exercise and cognition

Children: • Improves focus • Attention • Academic performance Adolescents and Young adults: • Enhances attention • Working memory • Multitasking skills Older adults: • Prevent/delay cognitive decline Greater fitness gains = Greater cognitive improvements

WHAT CAUSES GENES TO MUTATE?

Chronic inflammation (e.g., obesity) • Foods (e.g., charred foods, dyes) • Infectious agents (e.g., HPV, EBV) • Radiation • Tobacco • Chemical

Lower limb problems

Circulation and joint problems

Osteoporosis

Condition involving the loss of bone tissue Brittle and fragile bones Increased risks for fractures, even from small things

Exercises to be Avoided in pregnancyContact sports!!!!

Contact sports!!!! • Activities with a high risk of falling • Scuba Diving • Sky Diving • Avoid hot & humid conditions • Be cautious about trying new things

cancer management and nutrition (currently stable or disease free)

Continue to maintain a healthy body weight • Overweight or obesity increases likelihood of cancer recurrence & increased mortality • Plant-sources are a main recommendation • Limit processed meat or red meat • Whole grains rather than refined grains

cancer management and nutrition (advanced)

Control symptoms! (appetite) • Improve quality of life

Inhibition

Controlling one's behavior • Controlling attention • Children with lower inhibition grow up to have: • Worse health • More crimes • Less happy

Hand/Wrist Weights

Controversial • Walking while pumping arms with weights can increase energy expenditure equal to slow jog • Requires CAUTION • Increases risk of injury • Gripping weights while exercising can increase blood pressure • Less risk with wrist weights than with hand-held weights

"If you crave it, the baby needs it"

Cravings are sometimes OK, but in moderation if unhealthy.

PA in children

Decreased test scores = budget cuts to physical education Increased sedentary time

What is one of the main functions of fiber that we emphasize in the "Healthy Aging" diet?

Fiber regulates cholesterol and blood sugar

Modifiable Risk Factors for Osteoporosis

Diet Activity levels Smoking Alcohol consumption Medication dependence Eating disorders Chronic disease risk

experts

Educated, scientific base • Meet ethical and other professional criteria • License, certifications • Examples of experts in health, wellness field

Exercise Precautions in cancer patients

Exercise capabilities & effects will vary based on: • Tumor sites • Cancer stage • Severity • Treatment types • Timing of treatment

Exercise Benefits in cancer patients

Exercise is very SAFE!!!!!!!! •Quality of life, fatigue, strength, CRF, flexibility, physical functioning, depression & anxiety, lymphedema, body composition, energy level, mood...

PA recommendations for osteoporosis

F - 4-5 days per week I - Moderate minimum (rating of 3-4 out of 10) T - Start with 20 min, progress to 30 min (45-60 min max) T - Walking, running, dance (weight bearing)

FDA Approval...

FDA does NOT approve companies cosmetics tobacco products medical foods dietary supplements

barriers to exercise in pregnancy

Fatigue • Lack of time • Morning sickness • Increased physical and joint discomfort • Lack of childcare • Fear of hurting baby

Components of Executive Functions

Flexibility (shifting) • Working memory (monitoring and updating) • Inhibition (of distractions, of impulses)

Post-vertebral fracture:

Focus on posture & aim to reduce pain

Non-Modifiable Risk Factors for Osteoporosis

Gender (female) Too thin Age Family history Postmenopausal or low testosterone Race (white & Asian)

NORMAL changes in cognitive function with age

Frontal & temporal lobe atrophy • Slower behavior & reaction time • Attention, language, thinking & planning processes disrupted • Memory processes disrupted • Recent memory, spatial memory, memory for faces

flexibility training with osteoporosis

Greatest focus = Balance → reduced risk of falls Reduces joint pain & muscle tension → improve form & posture → optimal force distribution through skeleton → greater benefit from PA & reduced risk for facture

Nutrition & Cognition

Healthy eating patterns → lower risk of cognitive decline • If it's healthy for your heart, it's healthy for your brain!

Vitamin D

Helps body absorb & store calcium Blocks parathyroid hormone Part of immune system Too much vitamin D = weakness, heart arrythmias, kidney damage

Recommendations for Health Care Providers

Incorporate PA counseling into routine patient visits (2-4 min) Provide PA consultations in the clinic Train in behavioral counseling techniques Write individualized exercise prescriptions Using other healthcare professionals for follow-up Develop office support systems

Working Memory

Holding information in mind & being able to work with it. • Important for: • Linguistics (reading and listening) • Understanding cause and effect • Understanding concepts

Quacks

Ignore scientific evidence .... Yet pretend to be scientists • Science & peer-review process May claim product scientifically tested, but... • Misquote scientific research • Cite irrelevant research • Mix a little bit of truth • Unidentified experts • Discredit reputable sources (FDA, AMA)

PA in elderly

Improvements in sleep: • "Sleep centers" in the brain alter with age • PA improves sleep quality & reduces dependency on sleep aides • PA improves cognition by...? • "No currently available medications can approach the beneficial effect of exercise in the treatment & prevention of this ageassociated disease." • Regular PA can improve symptoms of anxiety & depression

Osteoporosis and Benefits of Physical Activity

Increases bone mass or prevents bone loss Improves mood & reduces stress levels Stimulates osteoblasts activity while suppressing osteoclasts Weight-bearing is the focus Weight-bearing and high impact are not the same!!!

Name 1 reason why family meals are beneficial

Increases overall self-confidence Improves grades and test scores Improvements in vitamin & mineral consumption

skeletal system

Infant skeleton = 300 bones Adult skeleton = 206 bones support, movement, protection, blood cell production, calcium storage, endocrine regulation

type 2 diabetes

Insulin is not used properly • Type 2 diabetes earlier in life = increased risk of: • Kidney disease, eye complications, nerve malfunction & degeneration, liver diseases, etc.

FRAUD

Intentional perversion of truth for gain • Deceptive advertising, promotion, or distribution of products/services for monetary gain • May be difficult to detect (subtle)

PA Considerations for Cognition

Keep it simple! • Make PA enjoyable • Aerobic and resistance training should be included • Start slow, maybe with a few 10 min sessions per day • Keep the tone of the environment more calming • Distractions can be upsetting

Diet Trends in Youth

Low calcium intake: Too little milk & dark colored veggies Low potassium intake: Too few veggies and fruits Low fiber: Too few veggies, whole grains, and fruits Low magnesium: Too few veggies and fruits Low vitamin E: Too few dark colored veggies, nuts, and seeds

The Big 4 account for more than ½ of illness & death caused by cancer

Lung #1 for both males and females Colon #3 for both males and females Prostate #2 for males Breast #2 for females

benefits of PA during pregnancy

Maintenance/improvement of fitness • Improved well-being • Reduced depression/anxiety • Reduced fatigue • Reduced low back/pelvic pain • Reduced risk of GDM • Reduced risk of preeclampsia • Shorter labor & delivery • Less weight gain

Protein

Makes up half of the bone Improves hormone balance & absorption of calcium from food Too much protein → Loss of calcium Fruits & veggies → Prevent calcium loss

older children nutrition

Many adolescents skip meals (especially breakfast) = more snacking Sweetened beverages = major contributor Teens consume 35-50% of daily calories from snacks

Cancer Management & Nutrition (undergoing treatment)

Meet nutrient and caloric needs • Maintain healthy body weight • Avoid losing muscle mass • Manage side effects related to nutrition • Improve quality of life

Alzheimer's Disease (AD)

Most common form of dementia • Loss of cognitive function & behavioral abilities • Symptoms usually begin in 60s (late onset) • Irreversible & progressive neurodegenerative disease • 5th leading cause of death in Americans >65 (6th leading overall)

Exercise Post-stroke

Motor learning improved in affected & unaffected sides • Information processing speed improved • Task accuracy improved • Ambulation tests were significantly better • Sensorimotor control was ultimately enhanced

Infant PA

Movement = Understand surroundings • Neuromotor Training Babys choice

DUE TO THEIR COGNITIVE DECLINE, SIMPLE WORDS ARE REQUIRED WITH THE ELDERLY

Myth "Talking down" to older adults is inappropriate. Most are mentally stable and can carry a conversation like a normal person.

OLDER ADULTS ARE DEPRESSED

Myth Actually, older adults tend to have as good or better mental health as younger adults

OLDER ADULTS NEED LESS SLEEP THAN EVERYONE ELSE

Myth Older adults require the same amount of sleep as younger adults and should still aim for 7-8 hours per night.

NOTHING CAN BE DONE TO REDUCE ONE'S RISK FOR ALZHEIMER'S DISEASE

Myth Poor lifestyle increases risk while healthy lifestyle reduces risk and/or delays onset

Physical Activity Quackery

No "effortless" way to get the benefits from PA • Only way to get fit = the FITT principle • Claims for different forms of exercise are overstated or unproven • Passive exercises do not provide any benefits for fitness or weight loss

Clues to Identify Quacks & Frauds

No scientific method or backing • Testimonials from athletes & celebrities • Rely on anecdotal evidence • Typically have something to sell • Quick, miraculous results • "Everyone can benefit" • "Approved by the FDA"

Fasting Plasma Glucose

Normal < 100 Prediabetes 100-125 Diabetes* ≥ 126

Why are fish important for pregnant women to include in their diet?

Omega-3 fatty acids are important for fetal brain development

"All fats should be avoided"

Omega-3's are important! Good fats help the baby's brain & skin development.

toddlers PA

Once a child can walk, allow for even more variety • Expose to age- and developmentally-appropriate activities

Hemoglobin A1c

Otherwise known as "glycosylated hemoglobin" Normal below 5.7% Prediabetes 5.7 to 6.4% Diabetes 6.5% or above

Frequency of Health Care Visits & Health Behavior Counseling

Patient-reported counseling is low PA: 28-45% Nutrition: 40% Weight loss: 12%

Executive Functioning (prefrontal cortex)

Processes that control goal-directed behavior • Scheduling • Planning • Working memory • Interference control • Multi tasking declines with age

Cancer Risk Factors

Poor dietary habits • Tobacco • Physical inactivity • Alcohol • Pollutants • Work-related hazards 1/3 of cancers can be prevented with lifestyle management

"Limit water to reduce bathroom breaks"

Pregnant women should drink more water than non-pregnant women

quack

Pretender of medical skill or knowledge (often believe what they promote)

Public Health Problem with Obesity in Pregnancy

Prevalence of maternal obesity is rising 50% of women exceed recommendations Failure to lose weight during postpartum → long-term obesity 5%-9% of all pregnancies = Gestational diabetes ↑ Pregnancy complications (similar to obesity complications) ↑ risk future Type 2 diabetes 7% of all pregnancies = Gestational hypertension & preeclampsia

Environmental Exposures that can cause cancer

Radon • Asbestos • Carbon monoxide • X-rays • Pesticides

OSTEOARTHRITIS CAN BE PREVENTED IN SENIORS, EVEN WHEN GENETICALLY PREDISPOSED

Reality Age is a risk factor of developing arthritis, but is also mainly a result of lack of use

Low and mild back pain

Results from poor posture, decreased abdominal strength, and post-epidural issues

Which main type of arthritis is an autoimmune disease and increases the risk for CVD?

Rheumatoid Arthritis

Prevention of cancer

Self-assessments and regular medical exams • Staying current with new health information • Adhering to sound medical advice

Diastasis recti

Separation of large abdominal muscles

Dietary Supplement Health and Education Act of 1994

Shifted the burden of proof for effectiveness and safety of supplements from FDA to food supplement industry → which means it is shifted to consumer! • Carefully review evidence before using • One positive - food supplement labeling • Effectiveness of supplements in question

Sacroiliac dysfunction

Spasms and pain in the hip muscles

How does the skeleton provide protection to the body?

Specifically encapsulates essential origins

What is the function of the parathyroid hormone on the bones?

Stimulates bone resorption (removal)

Defining Cognitive Function

The process whereby an individual can perceive, recognize & understand thoughts and ideas • Concentrating • Dividing one's attention • Learning & remembering • Planning (& executing plans) • Self regulation • Thinking & reasoning • Problem solving • Language • Deception (lying)

Which of the following is TRUE? There are more than 100 forms of arthritis Teenagers can't develop arthritis There's no effective treatment for arthritis Running will cause arthritis

There are more than 100 forms of arthritis

How does hypertension and diabetes relate to arthritis?

They promote inflammation

Why don't doctors counsel?

Time Reimbursement Self-efficacy & perceived ineffectiveness (knowledge, skill, training) Knowledge of the benefits of PA Realistic standard protocols Many providers are inactive too!

causes of osteoporosis

Tobacco use Alcohol consumption Aging (reduced sex hormone secretion) Medication usage Especially corticosteroids Overactive thyroid, overactive parathyroid Diabetes & cancers Eating disorders

cancer

Unregulated cellular division as result of genetic mutation 2nd leading cause of death

Terminate Exercise in pregnancy if...

Vaginal bleeding • Regular painful contractions • Amniotic fluid leakage • Dizziness or headache • Chest pain • Muscle weakness affecting balance • Calf pain or swelling • Shortness of breath (before exercise)

Nutrition for Pregnancy

Vitamin/Mineral supplementation • 600 micrograms of folic acid • Iron • Avoid alcohol, tobacco, and other harmful substances • Deli meats • Fish with high mercury levels • Unpasteurized products / raw eggs

Not all information on internet is accurate!

Websites ending in .org, .gov, and .edu are generally reliable. • Look for conflicts of interest (bias)

Exercise Equipment

What is your current state of fitness and activity level? • What are your goals? • Will you enjoy it? • Will you stick with it? • Is it safe? • Can it be adjusted to fit your body?

What years are most important for refining fundamental movements?

preschool-age

Exercise capabilities and benefits will vary based on each of the following EXCEPT:

previous PA levels

1. Increasing sedentary time by only 1 hour a day will increase a diabetic's mortality risk by...

a. 13%

1. What are the PA guidelines for older adults?

a. 150 minutes a week of MVPA

1. Which of the following is true regarding pregnancy?

a. Benefits of PA pass to the baby

1. What type of resistance training is highly recommended in arthritis patients?

a. Calisthenics

1. What disease is more likely to kill a cancer survivor?

a. Cardiovascular disease

1. What function of fiber is emphasized as part of the healthy aging diet?

a. Fiber regulated cholesterol and blood sugar

1. What older adult population would benefit the most from exercising in the morning compared to other times of the day?

a. Hypertensive patients (high blood pressure)

1. Which of the following is false regarding the positive effects of exercise on neuroplasticity?

a. Increase in neuron size

1. What is the main exercise precaution for someone after experiencing a hip fracture?

a. Supervised exercise with DPT

1. How do you separate an expert from a pretender? Experts...

a. Mention the pros and cons

1. Which type of exercise training should be. Main focus among the frailer older adults?

a. Resistance training

1. This autoimmune disease increases the risk for developing cardiovascular disease

a. Rheumatoid arthritis

1. Type of nutrient improves cognition, enhances brain building, and promotes protection against cognitive decline

a. Unsaturated fats

non-modifable risk factors for arthritis

age (older) sex (women more likely) previous joint injury family history

Which of the following types of food/drink could potentially increase inflammation?

alcohol

1. Emotional center of the brain

amygdala

Why is vitamin B12 an emphasized recommendation for older adults?

b12 maintains blood cell count

What intensity is recommended for infants PA and play time?

babys choice

Diabetic Nutrition

balanced diet maintaining weight avoid saturated and trans fats limit carbs fiber intake carbs= first choice for energy (not having enough glucose= reduction in exercise capabilities) carbs recommendations varies with activity levels and medications avoid simples cabs/dense foods

Which of the following is NOT a recommended activity for someone with osteoporosis?

basketball

This type of tumor will invade local tissues but will not be able to spread throughout the body

benign

Which part of the brain is NOT significantly influenced by exercise?

brain stem

Fractured coccyx

broken tailbone

arthritis

chronic disease, affects joints, connective tissue, muscles more than 100 forms

Which type of resistance training equipment is recommended for arthritic patients?

calisthenics

During cancer treatment, patients commonly experience a loss in appetite, increased fatigue, reduced aerobic capacity, and increased muscle atrophy. What is this phenomenon called?

cancer anorexia-cachexia

What should be a diet goal for someone living with advanced cancer?

control symptoms

Based on the recommendations, what is an example of an exercise patients can perform if their arthritis is severe?

cycling

PA in Pregnancy

engage in aerobic and strength-training exercises before, during, and after pregnancy. • Less active healthy women = at least 150 minutes/week of moderate-intensity aerobic PA • If engaged in vigorous-intensity aerobic activity before pregnant → continue PA during pregnancy & postpartum

anti-inflammatory diet

fish (omega 3 reduces inflammation) antioxidants (fruits and veggies support immune system) nuts, seeds, liquid oils (u fats protein and fiber reduce inflammation) beans fiber AVOID PROCESSED FOOD drink in moderation

synovial joints

freely moveable elbow, shoulder hip, knee, wrist, ankle covered by layer of cartilage with smooth slivery surface absorbs shock and reduce friction

Which of the following is a non-modifiable risk factor of osteoporosis?

genetics

Resistance training with osteoporosis

helps reduce risk of falls (fractures) Must be high-intensity for greatest skeletal benefit Light weights for sculpting or toning = not enough stress

What type of resistance training will provide the greatest benefit for improving bone strength?

high intensity

1. Memory center of the brain

hippocampus

1. Fight or flight, stress response

hypothalamus

fibrous joints

immoveable skull, teeth/jaw, distal tibia/fibula

All of the following are benefits of PA during pregnancy EXCEPT

improved abdominal discomfort

neuromotor training in arthritis

improves function, preprioception, balance, and coordination 5-7 days a week

What is one of the ways PA can maintain/improve cognitive function?

increased blood flow to the brain

Alzheimer's Downward Spiral

inevitable decline of physical function and mobility • Accelerated with sedentary lifestyle • Loss of fitness → Muscle atrophy, weakened bones → Lost joint mobility → Gait changes → Increased risk for falls • Worsening cognition + physical fitness → Depression & poor mood → Inadequate sleep → ADLs become more and more challenging → Loss of autonomy, requiring more assistance • Staying physically active and exercising = Slowing downward spiral, maintains independence and quality of life

What can be a consequence of getting too much calcium in your diet?

kidney stones

incidence and burden of arthritis

leading cause of impaired functioning in adults 1 in 6 people

1. According to the DPP, what's the best way to prevent prediabetes from developing into type 2?

lifestyle change

Which of the following is a diet trend in youth?

low calcium

Which type of cancer causes the most deaths in both males and females?

lung

flexibility training in arthritis

more often in arthritis warm up before exercise yoga and tai chi

Osteoarthritis

most common cartilage breakdown

MOST OLDER ADULTS LIVE IN NURSING HOMES

myth only about 5% total

· How much weight women should be gaining during pregnancy?

o Pre pregnancy bmi § under 18.5= 28-40lbs § 18.5-24.9 = 25-30lbs § 25-29.9 = 15-20lbs § Above 30= 11-20lbs

Nutrition in children

optimal health, promoting growth & physical development Children 2+ = Sufficient calories → nutrient dense foods

modifiable risk factors of arthritis

overweight occupation smoking poor immunity poor body mechanics

1. What does macrosomia mean?

overweight newborn baby

How can exercise improve mental health in older adults?

pa allows for higher quality relaxation

cartilaginous joints

partially moveable intervertebral discs, symphysis pubis, sternum connects bones entirely by thick cartilage reduces movement

1. Make decision and informational processing and personality

prefrontal cortex

What kind of exercise equipment is vital for reducing or preventing arthritis?

proper footwear

arthritis and nutrtion

proper weight=reduced risk anti-inflammatory diet

INDIVIDUALS CAN LEARN NEW SKILLS EVEN LATER IN LIFE

reality Older adults can learn new skills, although learning may take longer than younger adults

MOST OLDER ADULTS STAY SOCIALLY ENGAGED AND PRODUCTIVE

reality Many continue to work, volunteer, & act as caregivers. Others participate in community senior events

PA in postpartum

recovery time varies Cesarean deliveries require 4-6 weeks of recovery resume pregnancy exercise routine gradually

Which type of exercise should be the focus among the more frail individuals?

resistance

signs and symptoms of arthritis

stiffness joint muscle pain fatigue swelling redness

How does exercise increase bone mass/strength?

stimulates osteoblasts

What types of exercises are allowed during pregnancy?

swimming

causes of arthritis

trauma to joint abnormal movement excessive repetitive joint stress autoimminue disorder bacterial or viral infection

Increased fitness and regularly meeting the PA guidelines reduces "acting out" and improves classroom behavior in children and adolescents

true

1. An essential nutrient for bone and joint health

vitamin d

Public Health Burden of Type 2 Diabetes

• 100+ million have prediabetes and diabetes • Rates doubled in past 20 years: 5.5% in 1994 to 11.2% in 2017 • 25.9% those 65+ have diabetes • In 2017, SC ranks 5th in diabetes among adults: 13.4% • 1995 - 6.0% • 2005 - 9.3% • 2015 - 11.8% • 2017 - 13.4%

flexibility and cognitive function

• Ability to change perspectives • "Think outside the box" • Admit you're wrong • Take advantage of sudden opportunities

Consequences of Excessive Weight (fetus)

• Birth defects (i.e. neural tube defects, abdominal wall defects, heart defects, multiple congenital anomaly syndromes, etc.) • Fetal macrosomia and future obesity • Risk of stillbirth and perinatal mortality is more than doubled

Diabetes Mellitus

• Body does not produce or utilize insulin efficiently

Sources of Misinformation

• Books • Magazines • Articles • Internet • Infomercials

Warning Signs for Cancer

• CAUTION: • C Changes in bowel or bladder habits • A A sore that does not heal • U Unusual bleeding or discharge • T Thickening or lump (e.g., breast) • I Indigestion or difficulty swallowing • O Obvious change in a wart or mole • N Nagging cough or hoarseness

"Healthy Aging" Diet

• Consume adequate amounts of calcium & vitamin D • Bone growth & Strength!!! • Maintains nervous & immune systems • Milk, cheese, yogurt, leafy greens, saltwater fish • Consume enough fiber! • Fruits, veggies, whole grains, beans, nuts • Consume adequate amounts of vitamin B12 • Meat, eggs, milk, shellfish • Avoid excess sodium, trans & saturated fats, and simple sugars • Limit to only 2/3 tsp of salt • Read nutrition labels & watch for fats and added sugars • Be careful with supplements!! • Intended to "fill in gaps", not be relied upon

Prenatal exercise FITT

• F - At least 3 days a week, preferably daily • I - Light to moderate (unless accustomed to vigorous) • Resting HR increases with pregnancy, RPE or talk test recommended • T - If unfit, start at 20 minutes. If highly fit, limit to 45 minutes • T - Aerobic has greatest benefit, Resistance also beneficial

FITT & Special Considerations Elderly (Type 2 diabetes)

• F = 3-7 days/week • I = Moderate to vigorous • T = 10-30 min/day (150 min/week), greater benefits by increasing to 300+ min/week • T = Aerobic

FITT & Special Considerations for Elderly (healthy)

• F = 5 days/week at moderate intensity or 3 day/week at vigorous intensity • I = Moderate to vigorous • T = 30 min at moderate intensity (150 min/week) or 20 min at vigorous intensity (75 min/week) • T = Aerobic

FITT & Special Considerations for Elderly (hypertension)

• F = Most, preferably all days of the week • I = Moderate • T = 30-60 min • T = Aerobic

Flexibility & Neuromotor Training in Elderly

• Focus on neck, shoulders, back, and legs • Tension = reduced quality of life: driving, bending, reaching, in & out of bed... • BALANCE!!!!!!!!! • Falls = Fractures in arms, legs, hips, & serious head trauma → Permanent disability, sometimes life threatening

Current legislation does not protect food supplement customers

• Food supplements are not considered drugs, so they are not regulated • Food supplements do NOT need to be proven effective or safe to be sold in stores

PA Recommendations for Diabetics

• Goals: • Type 1 = Maintain balance of blood glucose/insulin • Type 2 = Burn calories, lose weight, improve fitness • Aerobic exercise: Increases insulin sensitivity, Aim for daily exercise • Resistance training: Can lower A1C levels, but must be used with caution • Flexibility & balance training = recommended

Goals of Fitness Programs in Pregnancy

• Healthy baby!!! • Reduced stress • Improved mood • Improve birthing experience • Increased stamina during labor and delivery • Improve recovery after giving birth • Good cardiovascular fitness → improved metabolic function → Optimal tissue restoration

Diabetes Management

• Healthy diet • Regular physical activity • Stress Management • Proper Sleep • Mental Health Treatment

Nutrition Quackery

• If a little of something is "good", more is better • NOT TRUE • Vitamin C • Energy drinks • "Herbal" or "natural" does not ensure safety or efficacy

Older adults (≥ 65 years) PA recomendations

• If cannot do 150 min/week because of chronic conditions??? • Exercises that maintain or improve balance • Determine their level of effort for physical activity relative to their level of fitness.

Diabetic Physical Activity

• Increased activity levels = Primary role in preventing and/or managing diabetes • Reduces need for diabetic medications, improves insulin sensitivity! • Moderate-intensity exercise = ↓ blood glucose • Being active = improves insulin action & decreases the amount of insulin needed avoid sedentary behavior

Health Benefits of Physical Activity Adults and Older Adults

• Lower risk of: • Early death • Heart disease • Stroke • Type 2 diabetes • High blood pressure • Adverse blood lipid profile • Metabolic syndrome • Colon and breast cancers • Prevention of weight gain • Weight loss when combined with diet • Improved cardiorespiratory and muscular fitness • Prevention of falls • Moderate to Strong Evidence: • Better functional health (older adults) • Reduced abdominal obesity • moderate Evidence: • Weight maintenance after weight loss • Lower risk of hip fracture • Increased bone density • Lower risk of lung and endometrial cancers

family healthy eating patterns

• Make half your grains whole: Select whole grain foods more often • Vary your veggies: Seek out dark greens and orange veggies • Focus on fruits: Meals or snacks, fresh, frozen, canned, or dried • Eat calcium-rich foods: Low-fat/fat-free milk a few times a day • Go lean with protein: Lean or non-fat meats, chicken, turkey, fish, beans and peas • Change your oil: Good sources of oil = fish, nuts, and liquid oils • Don't sugarcoat it: Watch labels & avoid sugar and sweeteners as a primary ingredient

Exercise Precautions for Type 2 diabetes

• Monitor blood glucose • Treat hypoglycemia immediately with simple carbs • Stay hydrated, especially before exercise • Get medical help for chest pain, radiating pain, serious indigestion (heart attack) • If hypertensive, avoid exercises that dramatically increase BP • Wear proper footwear & check feet daily • Wear diabetic medic bracelet or necklace with doctor's name & contact info • Carry cell phone in case assistance is needed

Books, Magazines, and Internet Articles

• Not all books or articles provide scientifically sound, accurate, and reliable information • Are they authored by a qualified professional? • Are they based on sound scientific principles? • Reputable sites • .gov • .edu • .org

Consequences of Excessive Weight in Pregnancy (mother)

• Obesity ↑ rate of miscarriage • ↑ risk of gestational diabetes, preeclampsia, hemorrhage, venous thrombosis, pulmonary embolism, premature birth, and unplanned caesarian delivery

Type 2 Diabetes Risk Factors

• Physical inactivity • Family history • Race • Obesity!! • Especially android body types • Smoking/Vaping • Socioeconomic status • Age • PCOS • Diet • Gestational diabetes • Type 1 diabetes • Prediabetes!!!!!

Medical clearance for PA in diabetics is probably recommended if:

• Planning on participating in vigorous intensity • 40+ years old or 30+ years old with multiple cardiovascular disease risks • Had diabetes for more than 10 years • Have heart disease, strong family history, or high cholesterol • Have poor circulation in lower body • Have diabetes-related diseases • Struggles with blood glucose levels

childhood variety nutrition

• Protein variety: Plant vs Animal • Mix up fresh, canned, frozen, and dry foods • Colorful veggies!!! • Whole wheat bread & oatmeal • Low-fat milk & yogurt

Health Clubs & Gyms

• Qualified staff? Professional? • American College of Sports Medicine • Well-maintained equipment? • Cleanliness? • Trial visit: Crowded/convenient? • Contracts/memberships? • Screenings/assessments?

Being an Informed Consumer

• Read ads carefully, especially the small print • Do not send cash; use a check, money order, or credit card so you'll have a receipt • Do not order from a company with only a post office box, unless you know the company • Do not let high-pressure sales tactics make you rush into a decision • Check out the company through your Better Business Bureau (BBB) • Look for several supporting credible research studies

Avoid and Be careful consuming when pregnant

• Soft cheeses not made with pasteurized milk • Cold smoked fish • Cold deli salads • Raw or undercooked eggs or meats Leafy greens • Expired milk or yogurt • Questionable peanut butters • Canned food • Caffeine