HS 2000 exam 4

Health Benefits Associated with Regular Physical Activity in Adults and Older Adults: MOD--->STRONG evidence

-Better functional health (for older adults) -Reduced abdominal obesity

10 most common reasons adults cite for not adopting (barriers) more physically active lifestyles are:

-Do not have enough time to exercise -Find it inconvenient to exercise -Lack self-motivation -Do not find exercise enjoyable -Find exercise boring -Lack confidence in their ability to be physically active (low self-efficacy) -Fear being injured or have been injured recently -Lack self-management skills, such as the ability to set personal goals, monitor progress, or reward progress toward such goals -Lack encouragement, support, or companionship from family and friends -Do not have parks, sidewalks, bicycle trails, or safe and pleasant walking paths convenient to their homes or offices.

For adults who are already doing at least 150 minutes of moderate-intensity physical activity, here are a few ways to do even more. Physical activity at this level has even greater health benefits.

-Forty-five minutes of brisk walking every day, exercising with resistance bands on 2 or 3 days -Forty-five minutes of running on 3 or 4 days, circuit weight training in a gym on 2 or 3 days -Thirty minutes of running on 2 days, 45 minutes of brisk walking on 1 day, 45 minutes of an aerobics and weights class on 1 day, 90 minutes (1 hour and 30 minutes) of social dancing on 1 evening, 30 minutes of mowing the lawn, plus some heavy garden work on 1 day -Ninety minutes of playing soccer on 1 day, brisk walking for 15 minutes on 3 days, lifting weights on 2 days -Forty-five minutes of stationary bicycling on 2 days, 60 minutes of basketball on 2 days, calisthenics on 3 days.

Health Benefits Associated with Regular Physical Activity in Children and Adolescents: STRONG evidence

-Improved cardiorespiratory and muscular fitness -improved bone health -Improved cardiovascular and metabolic health biomarkers -Favorable body composition

Health Benefits Associated with Regular Physical Activity in Adults and Older Adults: STRONG evidence

-Lower risk of early death -Lower risk of coronary heart disease -Lower risk of stroke -Lower risk of high blood pressure -Lower risk of adverse blood lipid profile -Lower risk of type 2 diabetes -Lower risk of metabolic syndrome -Lower risk of colon cancer -Lower risk of breast cancer - -Prevention of weight gain -Weight loss, particularly when combined with reduced calorie intake -Improved cardiorespiratory and muscular fitness -Prevention of falls -Reduced depression -Better cognitive function (for older adults)

Health Benefits Associated with Regular Physical Activity in Adults and Older Adults: MODERATE evidence

-Lower risk of hip fracture -Lower risk of lung cancer -Lower risk of endometrial cancer -Weight maintenance after weight loss -Increased bone density -Improved sleep quality

Studies have focused on the role that physical activity plays in many health outcomes, including:

-Premature (early) death -Diseases such as coronary heart disease, stroke, some cancers, type 2 diabetes, osteoporosis, and depression -Risk factors for disease, such as high blood pressure and high blood cholesterol -Physical fitness, such as aerobic capacity, and muscle strength and endurance -Functional capacity (the ability to engage in activities needed for daily living) -Mental health, such as depression and cognitive function -Injuries or sudden heart attacks.

Examples of Different Aerobic Physical Activities and Intensities: VIGOROUS intensity

-Racewalking, jogging, or running -Swimming laps -Tennis (singles) -Aerobic dancing -Bicycling 10 miles per hour or faster -Jumping rope -Heavy gardening (continuous digging or hoeing, with heart rate increases) -Hiking uphill or with a heavy backpack

Health Benefits Associated with Regular Physical Activity in Children and Adolescents: MODERATE evidence

-Reduced symptoms of depression

Ways to get the equivalent of 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic physical activity a week plus muscle-strengthening activities:

-Thirty minutes of brisk walking (moderate intensity) on 5 days, exercising with resistance bands (muscle strengthening) on 2 days -Twenty-five minutes of running (vigorous intensity) on 3 days, lifting weights on 2 days (muscle strengthening) -Thirty minutes of brisk walking on 2 days, 60 minutes (1 hour) of social dancing (moderate intensity) on 1 evening, 30 minutes of mowing the lawn (moderate intensity) on 1 afternoon, heavy gardening (muscle strengthening) on 2 days -Thirty minutes of an aerobic dance class on 1 morning (vigorous intensity), 30 minutes of running on 1 day (vigorous intensity), 30 minutes of brisk walking on 1 day (moderate intensity), calisthenics (such as sit-ups, push-ups) on 3 days (muscle strengthening) -Thirty minutes of biking to and from work on 3 days (moderate intensity), playing softball for 60 minutes on 1 day (moderate intensity), using weight machines on 2 days (muscle-strengthening on 2 days) -Forty-five minutes of doubles tennis on 2 days (moderate intensity), lifting weights after work on 1 day (muscle strengthening), hiking vigorously for 30 minutes and rock climbing (muscle strengthening) on 1 day.

To do physical activity safely and reduce risk of injuries and other adverse events, people should:

-Understand the risks and yet be confident that physical activity is safe for almost everyone. -Choose to do types of physical activity that are appropriate for their current fitness level and health goals, because some activities are safer than others. -Increase physical activity gradually over time whenever more activity is necessary to meet guidelines or health goals. Inactive people should "start low and go slow" by gradually increasing how often and how long activities are done. -Protect themselves by using appropriate gear and sports equipment, looking for safe environments, following rules and policies, and making sensible choices about when, where, and how to be active. -Be under the care of a health-care provider if they have chronic conditions or symptoms. People with chronic conditions and symptoms should consult their health-care provider about the types and amounts of activity appropriate for them

The following recommendations give general guidance for inactive people and those with low levels of physical activity on how to increase physical activity:

-Use relative intensity (intensity of the activity relative to a person's fitness) to guide the level of effort for aerobic activity. -Generally, start with relatively moderate-intensity aerobic activity. Avoid relatively vigorous-intensity activity, such as shoveling snow or running. Adults with a low level of fitness may need to start with light activity, or a mix of light- to moderate-intensity activity. -First, increase the number of minutes per session (duration), and the number of days per week (frequency) of moderate-intensity activity. Later, if desired, increase the intensity. -Pay attention to the relative size of the increase in physical activity each week, as this is related to injury risk. For example, a 20-minute increase each week is safer for a person who does 200 minutes a week of walking (a 10 percent increase), than for a person who does 40 minutes a week (a 50 percent increase).

Examples of Different Aerobic Physical Activities and Intensities: MODERATE intensity

-Walking briskly (3 miles per hour or faster, but not race-walking) -Water aerobics -Bicycling slower than 10 miles per hour -Tennis (doubles) -Ballroom dancing -General gardening

4 main coronary arteries:

1) right coronary artery 2) the left main coronary 3) the left anterior descending 4) the left circumflex artery

taking your heart rate

1) use your wrist 2) place your index and middle finger tips on the radial artery close to your thumb and press lightly 3) time yourself; 15 seconds and multiply by 4, 30 seconds and multiply by 2 or a full 60 seconds

additional studies such as ______________ have health outcomes for physical activity

Advisory Committee of the U.S. Department of Health and Human Services

FITT

Frequency, Intensity, Time, Type

HBP results in ___% of CVD deaths tobacco ____% diabetes _____% lack of exercise ____% obesity ____%

HBP: 13% of CVD deaths tobacco: 9% diabetes: 6% lack of exercise: 6% obesity: 5%

what are the key risk factors for heart disease?

High blood pressure (BP), high LDL (bad) cholesterol, and smoking

an example of a SMART goal for fitness:

Specific: "I will walk for 30 minutes a day 3-5 days per week" Measurable: "I will improve my resting heart rate over the next month" Action-Oriented: "I will research walking routes around my home and campus" Realistic: "I will increase my walking to 45 minutes per day in one month" Time Bound: "I will try this walking program for one month and then reassess my goals"

muscular strength definition

The ability of muscles to exert maximal effort.

muscular endurance definition

The ability of muscles to exert submaximal effort repetitively (contract over and over again or hold a contraction for a long time).

aerobic endurance

The ability of the heart, blood vessels, and lungs to work together to accomplish three goals: 1. deliver oxygen to body tissues 2. deliver nutrients 3. remove waste products.

body composition definition

The percentage of the body composed of lean tissue (muscle, bone, fluids, etc.) and fat tissue.

adults should do flexibility exercises at least ____ or ___ days each week to improve range of motion. a. 2-3 b. 1-3 c. 1-2 d. 3-4

a. 2-3

The right side of the heart (right atrium and right ventricle) takes ____-rich blood and sends it to the lungs for oxygenation. a. CO2 b. O2

a. CO2

The left side of the heart (left atrium and ventricle) takes ____-rich blood and delivers it to the body. a. O2 b. CO2

a. O2

Because of the distances involved, pulmonary circulation is a relatively ____-pressure system, while systemic circulation is a relatively _____-pressure system. a. low; high b. high; low

a. low; high

the left side of the heart is said to be responsible for ______ circulation a. systemic b. pulmonary

a. systemic

how many Americans are not active at recommended levels? a. two out of three (60%) b. one out of three (45%) c. three out of four (70%)

a. two out of three (60%)

coronary heart disease (CHD)

also commonly referred to as just heart disease, is a common term for the buildup of plaque in the heart's arteries that could lead to heart attack.

time definition

also known as duration. Refers to the repetitions when performing a physical activity.

(Gunnar) Borg Rating of Perceived Exertion (RPE) Scale definition

an alternative way to use heart rate method. can be a useful way of measuring exercise intensity when heart rate monitoring is difficult or inappropriate. is one way to measure perceived exertion. It ranges from 6 to 20, where 6 means "no exertion at all" and 20 means "maximal exertion."

coronary arteries definition

are the blood vessels that supply blood to your heart.

Both moderate- and vigorous-intensity aerobic activity should be performed in episodes of at least ___ minutes. a. 20 b. 10 c. 30 d. 15

b. 10 minutes

The right side of the heart is said to be responsible for _______ circulation a. systemic b. pulmonary

b. pulmonary

In fact, when we measure blood pressure we're measuring ______ pressure. a. pulmonary b. systemic

b. systemic

vein definition

biggest vessels that carry carbon dioxide-rich blood back to heart; have one-way valves to prevent gravity from pulling blood backward (away from heart)

CR endurance exercises involve __________. a. fast movements like jumping jacks b. slow movements like yoga and meditation c. large muscle groups in prolonged, dynamic movement (ex. running, swimming, etc) d. all of the above

c. large muscle groups in prolonged, dynamic movement (ex. running, swimming, etc)

physical fitness framework components: __________ ________, _________, ________ ________, _______ _______ and ______ ________

cardiorespiratory (CR) endurance (also called aerobic endurance), flexibility, muscular strength, muscular endurance, and body composition.

resistance training

causes the body's muscles to work or hold against an applied force or weight

progression definition

closely tied to overload. Once a person reaches a certain fitness level, he or she progresses to higher levels of physical activity by continued overload and adaptation.

the average heart rate for age 18 and over is: a. 50-80 b. 70-110 c. 100-120 d. 60-100

d. 60-100

physical activity definition

defined by the World Health Organization as any bodily movement produced by skeletal muscles that requires energy expenditure, while exercise is a form of physical activity that is planned, structured, repetitive, and performed with the goal of improving health or fitness.

Muscle-strengthening activities on 4 or more days a week that work all major muscle groups (legs hips, back, abdomen, chest, shoulders, and arms). true false

false; 2 or more days

In the United States, someone has a heart attack every 20 seconds. true false

false; 42 seconds

It is estimated that 100% of CVD is preventable. true false

false; 90%

Time spent doing flexibility activities by themselves does count toward meeting the aerobic or muscle-strengthening Guidelines. true false

false; does NOT

physical activity is almost safe for most people true false

false; everyone

high repetitions with less weight will focus more on muscular strength. true false

false; muscular endurance

Low repetitions with more weight will focus more on muscular endurance. true false

false; muscular strength

walking has a fourth or less of the injury risk of running. true false

false; third

anatomy of the cardiovascular system

heart arteries arterioles venioles veins atria ventricles aorta

atherosclerosis is caused by:

high blood pressure (HBP), smoking, diabetes, lack of exercise, obesity, high blood cholesterol, poor diet, and excessive alcohol consumption, among others

intensity definition

how hard a person exercises during a physical activity period.

repetition definition

how many times a person lifts a weight

frequency definition

how much weight or force is used relative to how much a person is able to lift

intensity definition

how much weight or force is used relative to how much a person is able to lift

frequency definition

how often a person performs a health-related physical activity.

The benefits of muscle strengthening activity include what?

increased bone strength and muscular fitness. help maintain muscle mass during a program of weight loss

Activities for Muscular Strength and Endurance also has three components: ______, _______, and ______

intensity, frequency and repetitions

cardiovascular disease (CVD)

is a class of diseases that involve the heart or blood vessels. it includes coronary artery diseases (CAD) such as angina and myocardial infarction (commonly known as a heart attack). Others include stroke, heart failure, hypertensive heart disease, rheumatic heart disease, cardiomyopathy, heart arrhythmia, congenital heart disease, valvular heart disease, carditis, aortic aneurysms, peripheral artery disease, thromboembolic disease, and venous thrombosis.

This restriction of the blood supply to the tissues is also called ________.

ischemia.

arteries definition

large vessels carrying oxygen-rich blood away from heart; have thick, muscular wall

specificity definition and example

means that the benefits of physical activity are specific to the body systems that are doing the work. Example, aerobic physical activity largely benefits the body's cardiovascular system.

chronic ischemia

narrowing of the coronary artery over time and limiting of the blood supply to part of the muscle

skill-related components of fitness or motor fitness and include what? _____, _____, _____, _____ and ______

power, speed, agility, balance, and coordination

muscular strength and endurance includes what type of exercise? ______ _______ and ______ _______

resistance training and lifting weights

acute ischemia

resulting from a sudden rupture of a plaque and formation of a thrombus or blood clot.

arterioles definition

smaller arteries o Capillaries: smallest vessels where gas exchange takes place, oxygen is delivered to tissues and carbon dioxide is carried away

venioles definition

smallest veins, which carry carbon dioxide-rich blood, back to heart

flexibility definition

the ability of moving a joint through the range of motion

atria definition

the collecting chambers of the heart, located on top

type definition

the kind of exercise or physical activity a person is performing.

aorta definition

the largest vessel (artery) in the body; all arteries branch from it

atherosclerosis definition

the narrowing of the inside of an artery due to the build up of plaque

overload definition

the physical stress placed on the body when physical activity is greater in amount or intensity than usual.

heart definition

the pump, divided into four chambers (R/L atria, R/L ventricles)

ventricle definition

the pumping chambers of the heart, located on the bottom

1 hour and 15 minutes (75 minutes) of vigorous intensity aerobic activity (i.e., jogging or running) every week. true false

true

A cool down after activity allows a gradual decrease at the end of the episode. true false

true

A warm-up before moderate-or vigorous-intensity aerobic activity allows a gradual increase in heart rate and breathing at the start of the episode of activity. true false

true

About 610,000 Americans die from heart disease each year—that's 1 in every 4 deaths. true false

true

About half of Americans (49%) have at least one of these three risk factors. true false

true

Blockage of these arteries is a common cause of angina, heart disease, heart attacks and heart failure. true false

true

Coronary artery disease, stroke, and peripheral artery disease involve atherosclerosis. true false

true

Each minute, someone in the United States dies from a heart disease-related event. true false

true

Flexibility has no known health benefits and it is unclear whether they reduce risk of injury. true false

true

For Asian Americans or Pacific Islanders and American Indians or Alaska Natives, heart disease is second only to cancer. true false

true

Heart disease costs the United States about $207 billion each year. This total includes the cost of health care services, medications, and lost productivity. true false

true

Heart disease is the leading cause of death for both men and women true false

true

Heart disease is the leading cause of death for people of most racial/ethnic groups in the United States, including African Americans, Hispanics, and whites. true fasle

true

Muscle strengthening activities for all the major muscle groups should be done at least 2 days a week. true false

true

Research studies consistently show that activity performed on at least 3 days a week produces health benefits. true false

true

The HRR method is thought to be more accurate than the percentage of maximal heart rate method because it takes the individual's resting heart rate into account. true false

true

all exercise is physical activity, not all physical activity is exercise. true false

true

hold a stretch for 10-30 seconds to the point of tightness or slight discomfort. Repeat each stretch two to four times, accumulating 60 seconds per stretch. true false

true

ischemia can be chronic or acute true false

true

muscle strengthening exercises should be performed to the point at which it would be difficult to do another repetition without help. true false

true

research shows that a total amount of 150 minutes (2 hours and 30 minutes) a week of moderate-intensity aerobic activity, such as brisk walking, consistently reduces the risk of many chronic diseases and other adverse health outcomes. true false

true