Physical Activity & Health

- Training Routine (FITT): ________: how often you work out _______: how hard you exercise (how heavy a weight you lift) ____: how long you exercise (how many exercises, sets, and reps you do) ____: selection of exercises

- Frequency, Intensity, Time, Type

- __________ ______: (health-related quality of life) concept that suggests a healthy person may live with some type of functional disability, two components: 1) ________ ______: refers to the capacity to perform a task, activity, or behavior independently 2) ____ ________: refers to the ability to perform activities of daily living and instrumental activities of daily living (ex: playing with grandchildren, bathing, etc)

- Functional health 1) functional ability 2) Role ability

- ________ _____: simple static method assessing grip strength using commercially available devices, used when time is a factor, isometric assessment, provides modest correlation to overall body strength. - _________ _________: performs an exercise through range of motion at constant speed, requires expensive equipment usually found in labs - ________ ________ ____: Modified dip (men), modified push up (women), bent leg curl ups or ab crunches. Doesn't require extensive equipment. - ________ ________ ______ ____: used in lab settings to determine max and average muscular power. Traditional tests: vertical jump and standing long jump. - _________: measurement of flexibility, involves a professional measuring joint angles, movement limitations, or both

- Handgrip test - Isokinetic dynamometry - Muscular endurance test - Wingate anaerobic power test - Goniometry

- ______: ability of a muscle to generate adequate force to move a predetermined weight (force), often represented by the _ ___ ____. - ________ ________: muscle's ability to repeatedly produce submaximal force or to sustain a contraction over a period of time - ______: amount of work performed in a given amount of time, considered product of _______ and ______

- Strength, 1 rep max - Muscular Endurance - Power, strength and speed

- Biological Adaptions: Hypothesized: body warming, increase ______ ____ to _____, release of _______-alleviates imbalance within autonomic nervous system. Stimulates brain neurotransmitters and release of other chemicals: _______, _______, ________. Improved cerebral capillary growth and development (_________) and oxygenation.

- blood flow to brain, endorphins, dopamine, serotonin, noradrenaline, angiogenesis

- Age related decline in ________ _______: refers to negative changes that occur over time in the ability to process, select, manipulate, or store info; affects both behavior and functional ability. - CNS disorders associated with _______ and _______ that have been linked to mental disorders like dementia, multiple sclerosis, Parkinson's disease, _________- loss of brain function affecting memory, thinking, language, judgement, and behavior - Ex of addictive behaviors: _______ (binging and purging), ________ _______ (limiting food intake and becoming excessively lean), and ________ _________ (preoccupation with muscularity)

- cognitive function - genetics and aging, Alzheimer's - bulimia, anorexia nervosa, muscle dysmorphia

- Advantages of free weights: (5) - Advantage of machines: (7)

- cost, variety, portability, balance, one size fits all - safety, selection, variable resistance, isolation, flexibility, rehabilitation, easier skill acquisition

- Strength Benefits: improved _______ _________ in sports, recreational activities, and everyday activity. Prevention from ______, increased _______ ________ _____. Maintenance of _____ _______ ______ and improved sense of ____ ______.

- physical performance, injury, resting metabolic rate, bone mineral density, well being

- Types of muscle actions: 1) ________: although muscles produce force, there is no movement (pushing an immovable object). 2) _______: muscles produce force and change length in the following ways: _______: muscle shortens and overcomes external resistance (bicep curl); _______: muscle lengthens because its force is less than the external resistance. More prone to injury but tougher to do (object on way down from bicep curl, negative action) 3) ________: muscles produce force and its moves through a range of motion at a constant rate (seen only with computerized equipment in rehab settings)

1) Isometric 2) Isotonic, concentric, eccentric 3) Isokinetic

- Training Techniques: 1) Vary the ______ of ____: usually its large muscles first, variations include working small before large muscles or simply changing the order so you aren't tired when you get around to one particular exercise 2) _______ of _______: many lifts call on several muscles working together; however, some exercises are such that an individual muscle or set of muscles is doing the work. 3) ______ your ______: rather than 1 set of 10 reps of 10 exercises 3 days/week, try 3 sets of 8 to 12 reps of only 5 exercises 2 days/week and the other five exercises on another 2 days 4) Use _______ _______ _____: have a partner help with the concentric portion of a rep or just help you past a "sticking point" 5) Use ________: incorporate a planned progression where for ex: over a period of time the volume decreases while the intensity increases. - By changing the emphasis in the cycles of your workouts, you can develop ________ ____ then _________ ________, then ______ and finally _____.

1) order of lifts 2) Isolation of muscles 3) Split your routine 4) partner assisted lifts 5) periodization - muscle mass, muscular endurance, strength, power

a) _______- Teflon like squishy material that allows the bones to slide over each other without much friction. Tends to get worn away with age causing problems like osteoporosis, arthritis, etc. b) ______ _______: place between the two bones where (a) is located.

a) Cartilage b) Joint capsule,

_____ __________: relative proportion and distribution of fat (subcutaneous and internal or android fat), lean mass (muscle, organs, connective tissue and bone), and minerals in the body.

body composition.

- If you have one of more risk factors for musculoskeletal injury, choose your ____ and _______ of exercise carefully. People tend to lose _______ when they are less active. The key is to be active and to move your joints through their ____ ______of _______

type and intensity, flexibility, full ranges of motion

- Body composition assessments: (7) - Which are lab methods and which are field methods? Note: most field methods have a margin of error of +/- _%

Magnetic resonance imaging (MRI) and computed tomography (CT) Dual energy X-ray absorptiometry (DXA) Underwater (hydrostatic) weighing Air displacement plethysmography Bioelectrical impedance analysis (BIA) Skinfold measurement Waist circumference measures - 4

Problem with using BMI?

Problem: BMI doesn't take into account specific components of body composition like lean muscle vs fat mass.

- Dosage of PA needed to alleviated mental health disorders is _-_ x per ____ in __-__ ___ sessions of moderate to vigorous activities. Both _______ and ______-___________ activities appear to have similar effect

3-5 x per week in 30-60 min, aerobic and muscle-strengthening

______ _________: increased levels have been shown to improve long term weight maintenance and enhance weight loss. Has increased because of technological advances (tv, video games) and environmental barriers.

physical inactivity

- ___ ___of moderate-intensity or __ ____ vigorous-intensity aerobic activity associated with cancer risk reduction. Participate in ________ __________ activities 2 or more days per week. Set goals, get friends involved, include different activities and track progression.

- 150 minutes, 75 minutes, muscle strengthening

- _____________ _______: involves some type of acute disorder in a bone, muscle, joint or connective tissue that is attributed to physical activity. Such injuries can occur ______ such as an ankle sprain or ____ a ______ of ________ (shoulder of electrician). Ligament tears, sprains, strains, bone fractures, bruises, joint dislocations are common injuries. Can occur without physical activity as well (______ ________).

- Musculoskeletal injury, suddenly, over a period of exposure, motor accident

- _________: loss of the cartilage layer between bones which cause a grinding of the bones, heard as a slicking noise. - __________ _______: shows up in individuals in 40s and 50s, auto-immune, associated with deformed joints. Can lose dexterity, can be prevented if detected in early stages and is more common in women.

- Osteoarthritis - Rheumatoid arthritis

- _________: carrying more body fat than is healthy or an amount that increases disease risk - _____: having an unhealthy body weight, consistent with a variety of disease processes like CVD, metabolic syndrome, and type 2 diabetes. In males: __% body fat or greater and in women: __%.

- Overweight - Obese, 25%, 30%

- _________ _______ can increase lean muscle mass and the volume of training regimes usually less than that of aerobic training so is not an effective weight maintenance method.

- Resistance training

- Muscular strength and endurance: _ __: how much you can lift, with good form only ____, measure of _______ for each muscle group. - _ or __ __: how much you can lift with good form only _ or __times, measures __________ ________, useful for describing the intensity to use in training

- 1 RM, once, strength - 8 or 12 RM, 8 or 12, muscular endurance

- Building Strength and Muscular Endurance: American College of Sports Medicine recommends: _ ___ of _-__ ____ for healthy adults, _ ___ of __-__ ____ for >50. 8-10 exercises, for major muscle groups 2-3 days per week.

- 1 set 8-12 reps, 1 set 10 to 15 reps

- Aerobic exercise that lasts about __ ___ associated with largest reductions in self-rated symptoms of anxiety, as long as the exercise intensity is between __% and __% of maximal heart rate.

- 30 min, 55% and 90%

- _________: expect rapid initial gains followed by slower gains and the occasional "_______". Remember that how fast and how far you improve is related to your _______ ______, your _______ _____ and ________ - Several physiologic factors combine to create muscle contraction and subsequent strength gains: (4)

- Progression, plateau, genetic ability, starting point and commitment. - neural stimulation, types of muscle fibre, overload, specificity of training.

- ______ ______: intense fear or discomfort that is unexpected, not socially triggered, and lasts at least 4 to 13 seconds. Symptoms: palpitations, trembling, sweating, chills/flashes, fear of dying, dyspnea, derealization, dizziness/faintness, chest pain, nausea/abdominal distress, numbness/tingling, fear of uncontrolled behavior, feelings of choking.

- Panic attack

- __________ _______: refers to mental stressors not congruous with good health, often measured as subjective feelings of a lack of well-being in subjects in exercise studies. Higher reported levels of well-being associated with higher quality of life. - ______: response of the mind and body to a stimulus or stressor. Bad stress or stressors (ex: illness in family), good stressors (moderate PA), not all stress bad! - Nature of stress and adaption: follows a ____ ______ _______ - The chronic wear and tear of _____ can contribute to poor quality of life and increased risk of diseases such as _______ ______ _______ and _________ as well suppression of the _______ _______.

- Psychological distress - Stress - bell curve pattern - stress, coronary heart disease, hypertension, immune system

- Physical activity may reduce anxiety and depression by temporarily distracting you from ______ or _______; may also produce more lasting changes in ____-______ (feelings of self-worth and value that can influence positive mental health), improved _____ and several biological adaptations.

- worries, symptoms, self- esteem, sleep

- 4 Principles of Building Strength: 1) _______- increases strength by taxing muscles beyond accustomed loads. When muscles produce high levels of force time and again by becoming larger (________) 2) ________- strength training programs must be specific to overall exercise objectives 3) _________- evaluate personal fitness level and exercise goals based on personal levels, different potentials. 4) ________- when overloading is stopped, strength and muscular fitness will gradually return to pre-exercise levels. "Use it or lose it" - Only _______ ______ activated during training session increase in strength. Certain fibers are recruited only when force production is high, so include ______-_________ ________ to recruit all fibers.

1) overload, hypertrophy 2) specificity 3) individuality 4) reversibility - muscle fibers, heavy-resistance exercises

- ___ (________ _______ _______): looks for no heart beat or ventricular ________ (when the ventricles are beating chaotically)

AED (automatic external defibrillator), tachycardia

a) _______ _________: number of muscle fibres than a motor neuron can innervate varies, up to 1000 in large muscles doing work. ________ cause muscle fibers to contract or not at all. Strength of contraction determined by: (2) b) Types of muscle fibers: proportion of fibers determined genetically and varies from person to person, ____ ______ ______: greater capacity for aerobic work, ____ ______ ______: greater capacity for anaerobic work, produce more overall force.

a) Neural stimulation, Stimulations, frequency of stimulation, number of fibers stimulated b) slow twitch fibers, fast twitch fibers

Cancer Non-modifiable risk factors: a) ___: as a person gets older, great risk of developing cancer. Over 70% occurrence in adults over 55. b) ______: somewhat risk factor but healthy lifestyle can lessen overall risk c) ___: some cancers sex specific like prostate and breast

a) age b) heredity c) sex.

- _____ _____ _______ (___): screening measure that takes into account a person's weight for height, - divide: _____ in ________by ______ in ______ squared or divide _______ in _______* 703 by ______ in _______ squared

• Body mass index (BMI) - weight, kilograms, height, meters weight, pounds, height, inches

Survivors: estimated __ to __ ______ people living with or survived cancer in 09. ___________ and _________ ________ have negative affects on the body (important to study survivors).

- 11 to 12 million, Chemotherapy and hormone therapy

- _______ _______ ______: (cardiac arrest, death) caused by PA performed at a vigorous intensity. PA people less risk of __________ _______ _______ seen in ages over 30. ________ ________ seen to be largely limited to first hour after activity (about 6 times more risk). Vigorous activity still promoted because although vigorous PA acutely increases risk of sudden cardiac death during or immediately after; throughout the rest of the day is lower than people who are habitually active. - Other heart conditions: _________ ________- genetic disorder characterized by overly thick left ventricle wall, ________ _________ disorders, abnormalities in _______.

- Adverse cardiac event, atherosclerotic heart disease, Myocardial infarction - Hypertrophic cardiomyopathy, electrical conduction, arteries

-____: o&o (overweight&obesity) problems increase with age because difficult to achieve caloric balance while dealing with the natural physical and mental challenges. Those homebound or living alone are at higher risk of weight gain. - ________: genes affect factors like metabolism, predispose a person to obesity or overweight, but research shows people can adjust their lifestyles and achieve caloric balance and a healthy weight regardless.

- Age - Genetics

- ___ __________ _________: measurement of change in volume to determine volume and density. Uses the ___ ___- has multiple sensors in the measurement unit to measure air displacement in a known period of time. Body fat then calculated based on that data, relatively easy to use but device is expensive and not readily available. About 3% error.

- Air displacement plethysmography, BOD POD

- _______ _______: extreme apprehension or worry with restlessness, tension, elevated breathing and heart rate. - ______: fear of objects, places, or situations - _____ _______: repeated episodes of intense fear without an obvious cause - _________ _________ _______: repeated thoughts or behaviors that seem impossible to stop

- Anxiety disorders - Phobias - Panic disorder - Obsessive compulsion disorder

- ______: low carb diet created by _______ _____. Basis is switching the body's metabolism from using carbs as energy source to fatty acids and ketone bodies so fats burned. Says "burning fat expends more energy" however not true.

- Atkins, Robert Atkins

- Disordered eating: (2) Both more prominent in females, components: environmental, psychological, genetic.

- Binge eating disorder, bulimia and anorexia nervosa

- Deaths by type of cancer: ____ and ________ first, then ______ or ________ depending on gender, followed by _____ and _______, pancreas, etc.

- Lung and bronchus, breast or prostate, colon and rectum

- Excessive, uncontrolled cellular proliferation- extra cells form a mass of tissue called a growth or tumor. Tumors can be: _______- non cancerous don't spread from its origin and are usually non-life threatening or ________- (cancerous) invade neighboring tissue and spread to other parts of the body (________)

- benign, malignant, metastasis

- Development: multistage model of __________: cascade toward uncontrolled proliferation. - Stage 1 Initiation: result of a ______ ________, a _________ ______, or _______ ______. - Stage 2 Promotion: after initiation these converted cells become _________. - Stage 3 Progression: when proliferating ________ cells become full, _______ ______- cells identified as cancer cells.

- carcinogenesis - genetic mutation, spontaneous change, external cause - precancerous - precancerous, invasive tumors

- Cancer and physical activity: relationship strongest for reduced cancer risk for _____ (24% for men and 21% women) and ______ _______ (between 25-30%, no particular life phase that physical activity is more likely to reduce risk), some evidence suggesting physical activity lowers risk of ____ and _________ cancers. - Potential mechanisms: avoidance of ______ ____ or _____, reduced _______ _________, lower systemic low-grade inflammation, lower colon transit time, lower production of ____ __________, improved immune function

- colon, breast cancers, lung and endometrial - weight gain or loss, insulin resistance, sex hormones

- Weight loss is achieved by creating an energy deficit by: (3) - 1 lb (0.45 kg) of fat = _____ kcals. - Good rule of thumb: assuming caloric intake of 2,500 to 3,000 kcals a day burning ___ to ___ kcals each day good for _________ of a healthy weight.

- consuming fewer calories, spending more, or both. - 3,500 - 400 to 500, maintenance

- Physical activity during treatment: Benefits include: increased ______ ______, relieves ______, decreases _______ and ________, stimulates _______, better _______ ________, reduces ______, improves ____-______

- energy levels, stress, anxiety and depression, appetite, physical functioning, fatigue, self-esteem

- Shifts in food practices in North America: ____ _____ consumption, reduced frequency of _______ ____, restrained eating and _____ _______, consumption of ____ ______-increased from 27 to 44 gal/yr from 1972-92, __,____ products in supermarkets, increased portion size.

- fast food, family meals, meal skipping, soft drinks, 30,000

- Development of depression: (3 causes) - Regardless of triggers biochemical changes in the brain occur: ____________ _________, dysregulation of _________-______-________ (HPA) axis. - ____________- chemicals that influence the activity of the brain cells that regulate mood, pleasure, and rational thought. The benefits of physical activity for helping prevent depression usually occur regardless of people's: (4)

- genetic, social/cognitive, biological process - neurotransmitter imbalances, hypothalamic-pituitary-adrenal - Neurotransmitters, age, gender, race, or socioeconomic status

- Runners: risk _____ injuries while running _______ _______, etc. Runners that have died during marathons while running. Usually occur from last ___ of race onwards.

- heart, cardio myopathy, ¾

- By participating in regular physical activity you can maintain or increase ____ _____ _____ while controlling _____ ____ levels whereas with dietary-only interventions, ____ _____ isn't maintained.

- lean body mass, body fat, lean mass

- ___ _______________ _______: provides challenges to acquiring healthy diet and to finding safe, affordable opportunities for engaging in physical activity - _______ ________ _______: energy intake exceeds energy expenditure, causing weight gain

- low socioeconomic status (SES) - excess caloric intake

- Treatments for depression: ___________ and __________ have about 85% efficacy (85% of people would benefit from treatment). But only 30% actually seek treatment, half who have depression go __/___-________. Half diagnosed correctly haven't taken antidepressant Rx and less than 1/3 prescribed proper ________ _______. - Side effects and residual symptoms of traditional Rx: (5)

- pharmacotherapy and psychotherapy, un/mis-diagnosed, medicine dosage - sexual dysfunction, sleep problems, stomach and intestinal upsets, dry mouth, weight gain

-vBMI: Not meant to be a clinical diagnostic tool but a _________ __________that can be helpful in a complete physiological health assessment. - Standard BMI definitions of obesity for children and adolescents are different because it is based on a relative scale using: (4) - _______ ______: consisting of a set of percentile curves based on various growth trajectories in the standardized population. (Kids only: BMI less than _%= underweight, between _-__% healthy, overweight between __-__, obese greater than __th percentile)

- screening mechanism - sex, weight, height and age. - Growth charts, 5, 5-85, 85-95, over 95

- Be wary of following weight loss products: weight loss ____ ______ or ___ _______; products containing ephedra, ephedrine or __ ______; fat ________ or _________ (say they absorb or bind to fat or interfere with fat digestion); fat ________ or _______ that flush fat out before absorption; ____ ____ that cause only the loss of bodily fluids; products with chromium picolinate, hydroxycitrate (HCA), gamme linolenic acid (GLA), glucomannan, LCarnitine, guar gum, LTaurine, lipotropics (fat emulsifiers), octacosanol, or ox bile extracts; fiber tablets, bee pollen or laxatives; ________ ________ _________ for weight loss or body toning.

- skin patches or shoe inserts, Ma Huang, blockers or shrinkers, absorbers or magnets, diet teas, electrical muscle stimulators

- Prevention of cancer: eliminate _______ use, moderate _______ consumption, maintain _______ and _______ diet, limit ___ ________, be _________ _______

- tobacco, alcohol, healthy and balanced, sun exposure, physically active

- Four points to address to help people achieve energy balance: 1) concept of _______ ______ ______, (2) intervening with _______ _______ alone, ____ only, or a combo of both, (3) how _________ ________ _____ _______ compete with active pursuits, (4) benefits of engaging in ________ ________ ________ other than just preventing o&o.

- total energy intake, physical activity, diet, nonactive leisure time activities, regular physical activity

- Fat stored throughout the body near organs (______ _____) or near the skin (__________ ___).

- visceral fat, subcutaneous fat

Modifiable Risk factors for Mental disorders: a) _______ ________: some appears helpful, although too much may aggravate existing mental problems b) ________ _____: abuse of any legal or illegal substance, particularly over a period of year leads to mental issues c) ___ ____ ______: negative feelings of one's capabilities, goals, accomplishments, place in the world, and relationships with others d) _______: perceptions of and the ability to cope with various stressors of life can positively or negatively affect function of the CNS and adaptation of positive or negative health behaviors e) ________ ________ ________: overcoming this by replacing it with positive ones

a) Physical inactivity b) Substance abuse c) Low self esteem d) Distress e) Negative lifestyle behaviors

Cancer modifiable risk factors: a) ___ ________: excessive sun exposure and indoor tanning primary risk factor for skin cancers b) ______ _________ _______: long-term exposure to chemical, ionizing radiation, and infectious diseases increases the risk of most cancers c) ________ ___: associated with 169,000 deaths in 09. Main risk factor for lung and bronchial cancers. d) _________ _______: emerging as important risk factor for many cancers, may lower the risk of developing cancer. e) ______: having a BMI greater than or equal to 25 pr 30 significantly increases risk of most cancers f) _____ _______ _______: diet low in essential nutrients (found in fruits and veggies) and consumption in excessive alcohol can increase the risk of cancers

a) Sun exposure b) Toxic environmental exposure c) Tobacco Use d) Physical Inactivity e) Obesity f) Poor nutrient intake

- Regular physical activity can lead to: a) Physiological: increase in _______ _______ and ___ ____ (more work before fatiguing); helps reduce total ____ ____, _____ circumference, and _____-_______ ___; maintain or increase ____ ______ mass; prevent regaining of weight loss; lowers the risk for _______ ________ like type 2 diabetes, metabolic syndrome, CHD, and other orthopedic challenges; increases ______ duration and quality (_____ ______) b) Biomechanical: increased _______ of ________ (range of motion); improved _________ __________ (sense of position and movement); improved _______ and ________ c) Behavioral: experience more ____-________, greater feelings of ____-______, and lower levels of ________ and _________; increased _____ ____

a) muscular endurance and VO2 max, body fat, waist circumference, and intra-abdominal fat, lean muscle, chronic disease, sleep (delta sleep) b) economy of movement, peripheral proprioception, balance and mobility c) self-confidence, self-efficacy, anxiety and depression, motor skill

Nonmodifiable risk factors for musculoskeletal injuries: a) Age: As you get older it becomes harder to _______ as _____ from injuries, some people more likely to receive certain injuries because of _________/____, etc. b) _______ of ______: most consistent risk factor for injury, people injured previously more likely to be injured in the future than those who have not c) Sex: women's _______ and _______ structure make them more likely for injury of _______ ________ (ACL) d) Amount of physical activity: people physically active prior to training were _____ _____ to be injured during training e) ________ ________: ex: traffic, damaged or wet playing fields increases risk

a) recover as fast, body frame/type b) History of injury c) skeletal and hormone, lower extremities d) less likely e) External environment

Non-modifiable risk: a) Age: seen more commonly in ______ ______; older adults less affected with the exception to those who become challenged to maintain their ________ _______ b) Sex: ______ at higher risk c) Heredity: family history of _______ ______ or ______ _______ may predispose person d) Undergoing _______ ________ and ______ ______ ________: previous suicidal thoughts also non-modifiable risk

a) younger adults, functional health b) women c) mental health or sleep disorders d) traumatic experiences and chronic mental conditions

- Modifiable Risk factors for overweight and obesity: (3) - Non-modifiable risk factors: (5)

physical inactivity, excess caloric intake, low socioeconomic status (SES) - age, genetics, ethnicity or race, culture, metabolism

- Conceptualization of scientific research on PA: Three treatment types: 1) _________: sole treatment under investigation, 2) __________: add to existing treatments like prescription drugs, 3) _______ ________: having health benefits other than helping to treat the disease. - Measured over 3 lengths of effect: 1) _____: short-term effects seen in standard lab-based studies, 2) _________: moderate-term effects that might be expected when patients begin to exercise on their own away from a lab, 3) _________ _______: longer-term effects that might signify effectiveness of PA behavior in controlling the condition under study

- 1) monotherapy 2) augmentation 3) adjunct therapy - 1) acute 2) continuation 3) maintenance effects

- Breast cancer: about ___ women diagnosed with breast cancer in their lifetime. Starts in the tissues of the breast. 2 main types: ______ ________: starts in the ducts that transport milk from the breast to the nipple (most common) or ________ _______: starts in the lobules, where milk is produced. - Main risk factors: age, gender, family history, genetics, menstrual cycle - Other factors: alcohol use, childbirth - Signs: ______ _____, change in size/shape/feel of breast or nipple, ______ _______ from nipple - Symptoms of advanced breast cancer: ____ pain, ______ pain and discomfort, swelling of arm, weight loss

- 1/8, ductal carcinoma, lobular carcinoma - breast lump, fluid discharge - bone, breast

- Thermic effect activity: about __-__%. Thermal effect of feeding: about __% Resting metabolic rate (RMR): about __-__%

- 15 - 30, 10%, 60 - 75%

BMI Adult Classifications: Lower than ____ kg/m^2 = underweight, ____-____ = healthy weight, __-____= overweight, and then 3 classes of obesity __-_____,__-____, and greater than __ - 3rd class obesity considered extremely high health risk and eligible to be referred for ________ ________.

- 18.5, 18.5-24.9, 25-29.9, 30-34.9, 35-39.9, greater than 40 - surgical intervention

- Public burden of depression: __% of females and __% of males in the US ages 15-54 will have a major depression episode in their lifetime. 1/3 of health care costs about $__ _______ each year. Point of prevalence of depressive disorders: US 8% men and 14% women, Canada 8%

- 21, 13, $85 billion

- Resting metabolic rate (RMR) Post-Obesity: __% of tissue lost in _____ during weight loss. In general, each kilo of weight lost results in __ calorie/day drop in RMR. 20 kg loss reduces RMR by ____ cal/day. - Reduced RMR: prolonged _______ _________ reduces resting metabolism. Severe restriction can reduce RMR by 45%! Perhaps regular exercise results in similar self-preservation types of stress response.

- 25, muscle, 20, 400 - caloric restriction

- Most prevalent cause of death in Canada at ____% and second leading cause of death in the US. Affected about __% of men and __% of women during their lifetimes. - 10-15% of cancers are linked to ______, remaining cases are external factors. Globally about ___ ________ deaths due to cancer. - Estimated that 1/3 of the deaths from cancer were related to ________ ______. Direct and indirect costs differ by cancer type but estimated cost of $_____ _______ ($93 million direct medical care, $18.8 million due to lost productivity from those living with it, $116.1 billion due to lost productivity from those who died)

- 29.6, 45 and 38 - heredity, 7.6 million - lifestyle factors, $228.1 billion

- Activity participation of US adults: 18+ yrs, No activity - __%, Regular sustained - __%, Irregular activity - __% - Exercise prescription: (4)

- 30, 25, 45 - vigorous, sustained, 3-5 days per week, sophisticated

- To gain about 1 pound a week: eat about ___-___ more calories per day than you expend and continue to _______ _______ and include ______ _______ to ensure the gain is in lean weight.

- 400-500, exercise regularly, weight training

- Paradox: money spend on diets and diet products about $__ billion, the economic cost of overweight and obesity in 2010 was $_____ billion. - Vary by ethnic group but most affected female and male group are:

- 50, 81.5 - African American women and Mexican men.

___________ ________ _______ (___): send low- amp currents through surface electrodes on the body (wrist, ankles). Measurement of ________ of _______ permit estimation of body composition using prediction equations. Tissues of different densities conduct electricity at different rates so can find body composition. Technique can be variable based on: quality of the BIA instrument used, fluid balance (normal hydration or dehydration) of subject, recent food consumption, effects if recent bouts of physical activity. About 3% error rate. ________ ______ about 6% error.

- Bioelectrical impedance analysis (BIA), resistance of current Bathroom scales

- Relationships between hours of tv watched and caloric intake: Boys: starting from an hour or less at slightly under _____ c/day and with 5+ hours of tv increase to >_____. Girls: starting from an hour or less at slightly about _____ c/day and with 5+ hours of tv increase to >_____. - _______ in relation to TV watching have increased.

- Boys: 2500, >2500 Girls: 1900, >2000 - Skinfolds

- ______: uncontrolled abnormal cell growth and proliferation, different causes and idiopathic (cause may never be known), caused by internal and external factors- can act alone or in synergy over time.

- Cancer

- Colon and rectal cancer: most starts in glands in the lining of the colon or rectum. Other types of cancer can affect colon. ________ ______ on the leading causes of cancer related deaths in the US. _____ ________ can often lead to complete cure. Most colon cancers start as ______ ______. - Symptoms: most cases __ _______, _______ pain, blood in stool, _______/________, narrow stools, weight loss - Risk factors: age, African-American or Eastern European descent, diet, inflammatory bowel disease, genetics, have cancer elsewhere in the body.

- Colorectal cancer, Early diagnosis, benign polyps - no symptoms, abdominal, diarrhea/constipation

- ___-__ _______ for ______ _________: depressed mood most of the day, nearly every day. Loss of interest or pleasure in almost all activities. - Symptoms: significant weight loss or gain without dieting, _______ ________: insomnia or hypersomnia, feelings of lethargy or restlessness, fatigue of lethargy or restlessness, fatigue or less of energy, ______ _________: retardation or agitation, feelings of worthlessness or excessive guilt, reduced ability to think or concentrate, recurrent thoughts of _____ or _______

- DSM-IV Criteria for major depression - sleep disturbance, motor disturbance, death or suicide

- __________: feelings of despair, widespread among young people. Can be classified as mild can be classified as mild (________- having depression symptoms for the past 2 years) or major depressive disorder (MDD). - Prevalence of psychic disorders increases from 19-20 yrs to __-__ yrs for both men and women. - Murray and Lopez "WHO projects by the year 2020, ________ will be second only to cardiovascular disease as the world's leading cause of death and disability."

- Depression, dysthymia - 21-22 - depression

- _____ ______ _-___ __________ (___): more affordable than MRI and CT but still expensive. Used by exercise physiologists when person is still and supine (on back) on a table by emitting X-ray beams. Differentiates data into ___ ____, ___-____ ____, and ________ ____ in a 2D display. Has an error of about 1% but can be less accurate if it doesn't include the whole body.

- Dual energy X-ray absorptiometry (DXA), fat mass, fat-free mass, and skeletal mass

- ________ ____: important for stored energy, cushioning and insulation and vitamin absorption. Found in and around the nervous system, thoracic cavity and muscles. Minimal amount for men is about _% of body weight and for women about __% of body weight.

- Essential fat, 3, 12

- _________ ________ _______: excessive worry, nervousness, apprehension of everyday events lasting at least 6 months. - Two kinds: ______ _______: fluctuating, transient or temporary; refers to person's existing or current emotional state. _____ ______: consistent and persistent; specific to person's personality and has two types: A- aggressive, high-stress personality and B- low-key, low-stress.

- Generalized anxiety disorder - State anxiety, Trait anxiety

- ________: growth of the stomach muscle to protruding "beer belly" - _________: can enter the knee and zap out the cartilage that is the source of pain and was once a serious injury, no longer serious though.

- Lardosis - Lardoscope

- ________: connect bone to bone and are a stretchy elastic type material that hold bones in place. Other injuries: _______ injuries (Charlie horse), ______ injuries, _____ injuries, ________ injuries (shin splints)

- Ligaments, muscle, tendon, bursa, overuse

- ____ ______: leading cause of death in both men and women. Two main types: a) Non-small cell: most common, grows and spreads relatively slowly (b) Small cell: fast growing, spreads more quickly than non-small cell. - Symptoms: bloody phlegm, chest pain, cough, loss of appetite, shortness of breath, weight loss, wheezing - Risk factors: (7)

- Lung cancer - sex, age, tobacco use, exposure to chemicals, radiation, air pollution, tuberculosis

- ________ _______ ________(___) and _________ ________ (__): best available with minimal error technique for measuring body composition. But expensive ($1,000 per scan) so mainly used in research and as medical diagnostic tools. Rely on _-___ __________ to quantify amount of fat tissue and other tissue in the body. ___ safer because doesn't rely on ionizing radiation.

- Magnetic resonance imaging (MRI), computed tomography (CT), X-ray technology, MRI

- ________: person's resting metabolism (rate of caloric expenditure at rest) affected by: genetics, age, diet, physical activity, and medication - _______: prevalence of obesity varies with groups. - _______: traditions and behaviors can provide challenges to making positive lifestyle changes to achieve caloric balance and a healthy weight

- Metabolism - Ethnicity - Culture

- _______ _____ ______: Went from home source of eating to now fast food having higher rates then homes and then restaurants. - BMI for ____ _______: In Arizona- Women higher BMIs than males. In Mexico- both sexes equal BMIs.

- Mexican food trends - PIMA Indians

- ______ level of PA associated with significantly lower odds of distress (higher chances for well being), than low levels of PA but higher ______ and ________ of PA do not confer additional benefits. - ________ _______ ______: cross sectional analysis done by ________: N= 4,848 men and women followed for about 20 years. Individuals reporting low levels of leisure activity reported greater depressive symptoms than active individuals at baseline. - _______ ______: done by _________- N=10,207 males, measured activity habits from '62-66, and incidence of depression during 23-27 year follow up

- Modest, doses and intensities - Alameda county study, Camacho - Harvard alumni, Paffenbarger

- ____ _______: include depression, bipolar, or maniac-depressive disorders, medical conditions related to mood changes, and can be substance-induced

- Mood disorders

- _______ _____: created by _____ ______ and its focus is unprocessed or minimally processed straight from nature foods like fruits, veggies, legumes (black/pinto beans), whole grains like rice, starchy veggies like potatos and yams, lean meat and sea food. Also emphasizes plenty of exercise (at least 30 min of aerobic exercise). Found effective in preventing major diseases like heart disease, type 2 diabetes, hypertension and obesity. Also documented to improve cholesterol profiles , lower blood sugars, normalize blood pressure and shed excess weight.

- Pritikin diet, Nathan Pritikin

- ________ ______: starts in this small walnut sized structure that is part of the male reproductive system. Most common cause of death from cancer in men over 75 and rarely found in men younger than 40. Less common in _________. - Symptoms: high PSA level, delayed start of urinary system, slow urinary stream, straining when urinating, blood in urine or semen - Main risk factors: ______ ________ males more likely, age, genetics Secondary risk factors: excessive ______, farmers, high ___ ____

- Prostate cancer, vegetarians - African American, alcohol, fat diet

- ________ _____: low fat, low calorie, weight loss diet system based on two structured 14 day periods created by _______ ________. Ex: grapefruit every morning, no sugar only artificial etc. - Critics: weight loss results from low caloric intake, weight loss is mainly ______ ______ that is quickly gained back, possibly unhealthy and too extreme.

- Scarsdale diet, Herman Tarnower - water weight

-Study relating exercise and medication: Exercise training: 3 sessions/ week for 16 weeks, 10 min warmup period of stretching and exercise bicycle, 30 min period of continuous walking or jogging at 70-85% heart rate reserve, 5 min of cool down exercise - Medication: 16 weeks of ________ (_____), 50-200 mg, visit with study psychiatrist at weeks 2, 6, 10, 14, 16 - Combined exercise & medication: 3 exercise sessions/week for 16 weeks, 50-200 mg ______ q.d. for 16 weeks. - Note: In both instances the ________ _____ group did the best and then _______ followed by _______ ____.

- Sertraline, Zoloft - exercise only, combo, medicine only

- _________ _________: used for years to estimate body composition based on population-specific and generalized equations. Measuring skinfold thickness at various sites on the body (triceps, abdomen, thighs, etc) provide an estimate of __________ ____ (about 50% of total body fat) thus estimate of body density and percentage of body fat. Percentage of body fat estimated from the sum of _________ ________, ____, and ___. Have at least 3% error.

- Skinfold measurement, subcutaneous fat, sum of skinfold thickness, age, and sex

- ________ _ (_______ _________ syndrome and ________ syndrome): constellation of risk factors associated with increased risk of type 2 diabetes and CVD. - Though the pathogenesis and its components is complex and not well understood, ______ _______ and _______ ________ acknowledged as important causative factors.

- Syndrome X, Insulin resistance syndrome, Metabolic syndrome - central obesity, insulin resistance

- Obesity and mortality: _ or _shaped relationship between BMI and all cause mortality - _____ in ________: number of events,cases or deaths divided by population of interest across some period of time. - Rate of obesity in Canada is ____% (7.6 mil people)

- U or J - Rate in epidemiology - 23.1%

_________ (__________) ________: based on water displacement, person measured both in and out of water. Person with more fat (less dense than lean tissue) will ____ __ more than a leaner person meaning they will weigh less underwater. Error rate of about 2-3%. Minimize error by: using motivated subjects, additional lab equipment that can be used to measure ________ ____ _______ (RV) but is usually estimated.

- Underwater (hydrostatic) weighing, buoy up, residual lung volume (RV)

______ __________ _________: determines when people are carrying too much abdominal fat for good health. Recommended to measure girth at the lowest rib or umbilicus level using a cloth measuring tape with a spring-loaded handle. Measured in inches or centimeters and typically adults should have waist measurements of less than or equal to __ inches for men and __ for women. - ______:____ ______ (WHR): health risk increase as WHR increases, standards vary by age and sex. Young adult men should have ratios less than ____ and women ____ to be categorized as having a low health risk. Older men and women should have ratios less than 1.03 and 0.90.

- Waist circumference measures, 40, 35 - Waist to hip ratio (WHR), 0.95, 0.86

- _______ ______: clinically significant defines it as a loss of at least 5% of body weight - ______ ________: weight change of less than 3% Prevention of _______ ______: after a substantial loss consistent with a change in weight of 3% to less than 5%.

- Weight loss - Weight maintenance - weight regain

- Alterations in breast morphology consequent to a 21 day bust developer program study: Done by _______- 2 groups of women: control and experimental. Measured shoulder, chest, bust with and without bra, abdomen, deltoid, and flexed biceps. Repeated measures analysis indicated no significant differences except for a small decreases in _______ _______ and small decreases in ____ _______ ______. Conclusion: ?

- Wilmore, shoulder girth, left breast volume - Use of a commercial exercise device doesn't result in changes in breast size, shape, or volume.

- Health consequences of obesity: ________ _____ _______ (___), _____ __ ______, cancers of the endometrium/breast/colon, hypertension, ________ (high total cholesterol or high levels of triglycerides), stroke, liver and gallbladder disease, _____ _____ and respiratory problems, osteoarthritis, __________ problems (infertility, abnormal menses)

- coronary heart disease (CHD), type 2 diabetes, dyslipidemia, sleep apnea, gynecological

- Factors related to onset of obesity: altered ______ ______ (higher caloric foods), increased trend in _____ _______, increased trend of ________ decreased trend of % of Kcal ________ at _____, ______ _____ of everything (soft drinks, fruit drinks, hamburgers and French fries) have all increased.

- dietary intake, energy intake, snacking, consumed at home, portion size

- People starting an exercise program should try to achieve caloric balance by adjusting ____ ________ based upon their new _______ __________ ______ and ______ _________ goals. Some people may need to set exercise levels above recommended levels to expend enough energy to achieve or maintain healthy weight. - Older adults need to consider the drop in _____ _______ _______ ________ (____) with age, making weight management more challenging and important.

- food intake, energy expenditure levels, weight management - basal metabolic energy expenditure (BMEE)

- Harris Benedict Equation is more accurate that calculating calorie needs based on body weight alone. Only factor it omits is lean body mass and thus ratio of _______:____ a body has. Leaner bodies need more calories than less lean ones so this equation is accurate but for the very muscular will _________ calorie needs and for the very fat will _____-________ calorie needs. - Estimate daily calorie needs to ________ ______ ______ by multiplying BMR by appropriate activity factor: a) Sedentary- BMR x 1.2 (b) Lightly active- x 1.375 (c) Moderately active- x 1.55 (d) Very active- x 1.725 (e) extra active- x 1.9

- muscle to fat, underestimate, over-estimate - maintain current weight

- :Preventing __________ _______ warm up, begin slowly, don't overstrain, use proper form. Use good equipment, listen to your body. - ________: done before or after feels good and increases flexibility around joints, this allows additional ______ _____ to the stretched areas and puts muscles, joints, and connective tissue at lower risk of stress and strain. Failed to be confirmed though.

- musculoskeletal injuries - Stretching, blood flow

- Two unintended consequences of Physical Activity (PA):

- musculoskeletal injury, exertion related sudden death

Study: 3 groups: meet exercise guidelines (30 min/day at least 5x/week), activity reported but not meeting standard, no PA. Risk of ____________ ________ elevated in PA groups (53% in those meeting activity guidelines, 20% those not). But people who were active (3%) and somewhat active (12%) at overall _______ _____ of _______ compared to inactive people. Suggests risk of exercise-related ____________ _________ is elevated during exercise, people habitually active have _______ _____ of _______

- musculoskeletal injury, lower risk of injury, musculoskeletal injuries, lower risk of injury

- Overuse injury: fastest growing medical problem in workplace today. Best way to avoid them is to decrease the ______ of _______ of the action that is causing the problem or to _______ the ________ itself. Ex: Blackberry thumb: caused from texting on phones.

- number of repetitions, correct the movement

- Risk of injury over 24 hrs: average risk for ________ ______ is higher throughout the day than their counterparts, ______ _______ when not active; except when the active person is active- the injury risk at that point ________ to that greater than the __________ ________.

- sedentary person, active person, increases, sedentary person

- Behavior Modification: ____ ________ (diaries), ________ ________ (identify circumstances that stimulate eating), _______ __________ (formal rewards), _______ education, physical activity, ________ __________ (counter negative thoughts, set reasonable goals)

- self monitoring, stimulus control, reward reinforcement, nutrition, cognitive restructuring

- Trend of overconsumption correlates with prevalence of o&o so ______ __________ strategies should all include diet. - What was most effective on the graph of weight loss related to a diet intervention, exercise intervention and diet plus exercise intervention?

- weight management - diet and e most effective, then diet, then exercise

- Main cancer groups: at least 30 different types of cancer. 1) ________: skin or tissue that line the internal organs (lung,breast,colon,bladder,prostate). 2) _______: bones, muscles, and connective tissue (fat,bone,muscle). 3) ________: lymphatic system (lymph nodes). 4) _________: blood-forming tissue (bone marrow) (bloodstream)

1) Carcinoma 2) Sarcoma 3) Lymphoma 4) Leukemias

- 2 types of Cancer treatment: 1) ________ ________: offered if tumor is hormone receptor positive. Removes hormones from your body or blocks their action to limit growth of cancer cells. 2) __________ _______: aka radiotherapy or irradiation, uses high energy radiation to shrink tumors and kill cancer cells. _________ ________ ________ uses radioactive substances that travel in the blood and kill cancer cells. About half of all patients receive this treatment.

1) Hormone therapy 2) Radiation therapy, Systemic radiation therapy

- Engaging in regular moderate to vigorous intensity physical activity for ___ ___ per week can help many adults achieve energy balance, weight loss, weight maintenance, prevention of weight regain, and reduce abdominal fat. Some people may require over ___ ___ of activity. In youths, positive changes have been associated with at least __ ____ per day. Also restriction of about ____ _______ beneficial with exercise.

150 minutes, 300 min, 30 minutes, 500 calories

_______- difficult to define because everyone has a different threshold for pain but many times it involves pain, loss of function, and an inability to work or socialize. Severity also an issue also definition if self reported definition is accepted or doctors diagnosis and does it have to happen during exercise to be exercise-related or can an accumulation over time (arthritis in the knee) because of sports count as well. -Low impact and non contact exercise less risky for injury than high impact contact sports. Thought because the difference in _______ on _________ _______ and _______-_______ ______ on the _____ and _______ - non-weight PA like ______ less risk than low weight like _______ less risk than high weight PA like ________

Injury, - stresses on connective tissue, higher-impact forces on the bones and joints - swimming, running, weightlifting

- ______ ______: state of well-being in which the individual realizes his or her own abilities, can cope with normal stresses of life, can work productively and fruitfully, and able to make a contribution to his or her community. Affect 26.2% of Americans (about 57.7 million people).

Mental health

Modifiable risk factors for musculoskeletal injuries: a)___ _______ _______: people who have higher physical fitness levels (measured VO2 max) have been consistently shown to be at lower risk of injury b) ________: increases the risk of injury because of resulting __________- restricts amount of oxygen sent to muscles or connective tissues. Structure of site and availability of metabolic nutrients are altered. c) _______ ____ of _________: ex mouth guards, helmets, padding- prevent injury d) _________: If conditions are not conductive to physical activity or could increase the risk of injury, venues can be changed and activities rescheduled (raining so go to gym) e) Amount and type of PA: more PA performed, _______ the ____ of ______; different exercises convey different risks

a) Low physical fitness b) Smoking, vasoconstriction c) Improper use of equipment d) Environment e) higher the risk of injury

______ __________ __________: English BMR formula: Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in year)

• Harris Benedict Equation