CEP Exam Prep Chapter 4 BIG BOOK

in 1995 the CDC and ACSM recommends that every US adult should accumulate ________ minutes or more of moderate intensity physical activity on most preferably all days of the week

30

what percentage of adults in the US spend most of their days in a seated position

55%

the 2008 PAG recommends that children and adolescents engage in

60 minutes or more of physical activity on a daily basis

exercise prescription

a personalized plan of exercise or physical activity that considers the patients current state of fitness and the therapeutic goals

physical fitness

a set of attributes or characteristics individuals have or achieve that relates to their ability to perform physical activity

when health care providers adopt healthier lifestyles,

both they and their patients benefit

poor sleep has been associated with

decreased physical, cognitive, and psychological functioning especially for middle aged and older adults

spending significant time in sedentary behaviors increases

disease risk

prolonged sitting can further increase

disease risk in persons who are already insufficiently physically active

the human movement paradigm offers the opportunity for

diversity within movement choices

functional fitness

enables them to perform physical, cognitive, and psychosocial tasks with greater productivity and well being

habitual movement can also

enhance functional fitness, including physical, cognitive, and psychological functioning, increasing the individuals capacity for productivity and well being on a daily basis

increasing the use of Ads may therefore help

facilitate physical activity within the population of people that remains unreached by traditional methods of delivering physical activity fitness services

what companies offer wrist worn devices that track movement wirelessly

fitbit, apple, gamin, jawbone, microsoft

FITT

stands for Frequency (days per week), Intensity (%of heart rate reserve; repetitions and sets), Time (minutes per bout), and Type (mode)

individuals who become active later in life, even after a lifetime of physical inactivity and sedentary behavior can

still realize important health benefits

the 2008 PAG also encourages muscle strengthening activities that are moderate or high intensity for all major muscle groups on

2 or more days per week

adults should perform resistance exercises for each of the major muscle groups, and neuromotor exercise involving balance, agility, and coordination how many days a week

2-3 days a week

in the US what percentage of adults meet current physical activity guidelines

20%

some researchers refer to exercise/physical activity/ movement as a

"miracle drug"

the positive effects of regular physical activity on the prevention of societys most prevalent chronic conditions such as

-CVD -diabetes mellitus -cancer -obesity

benefits of physical activity or exercise

-improvements in cardiovascular and respiratory function -reduction in cardiovascular (CVD) disease risk factors -decreased morbidity and mortality -other benefits, including psychological, cognitive, and physical functional performance of work, recreational and sport activities, the latter being especially important for older adults to remain independently living

what are the four categories of physical activity

-leisure time -household -occupational -transportation

Recommendations for physical activity and health for adults 18-65 years old

-moderate intensity physical activity for 30 minutes on 5 days a week or vigorous intensity aerobic activity for a minimum of 20 minutes, 3 days a week -a combination of moderate and vigorous intensity activity was acceptable. accumulated bouts of 10 minutes of moderate intensity physical activity was also adequate -activities that promote muscular strength and endurance on a minimum of 2 days per week

habitual movement can enhance

functional fitness

flexibility training targeting all the major muscle tendon groups to maintain range of motion should be completed how many days per week

greater than or equal to 2 or more days per week

by maintaining a lifestyle with optimal levels of physical activity and by limiting sedentary behavior individuals can

greatly reduce they risk for morbidity and mortality

FITTVP

in addition to the FITT principle, volume is the products of exercise frequency; and time. Progression is adjusting exercise volume until a goal is reached

cognitive fitness

is a state of optimized ability to reason, remember, learn, plan, and adapt

exercise is medicine is a

joint initiative of the ACSM and the AMA designed to improve patient health and well being by encouraging health care provides to focus on physical activity as a vital sign, similar to pulse and blood pressure

translation of step count suggests that 30 minutes a day of moderate to vigorous physical activity translates to approximately ___________ steps per day for males and __________ steps per day for females. whereas 150 minutes a week of moderate to vigorous intensity PA translates to _______________ steps per day or __________________ steps per week

male: 7,900 female: 8,300 steps per day: 7,000 steps per week: 49,000

important recent data indicates that standing may reduce

mortality in those who are physically inactive, suggesting that standing may be a healthier alternative to excessive periods of sitting

if health limitations prevent them from accumulating 150 minutes of moderate intensity aerobic activity a week they should

nevertheless strive to be as physically active as their abilities permit

regular physical activity/ exercise supports

optimal cognitive functioning

movement is a key to

optimal functional fitness and a high quality of life in contemporary society

physical activity levels improve more when

patients are referred to a qualified fitness professional specifically

in children inactivity and reduced aerobic fitness is associated with

poorer academic achievement and lower performance on standard neuropsychological tests

sedentary behavior is the biggest

public health problem of the 21st century

in addition to aerobic exercise _______________ ____________________ improves brain and cognitive adaptions in older adults

resistance training

the social cognitive theory posits that

self efficacy, self monitoring, and social support are essential components for successful behavior change

physical fitness can also help prevent injury during

semi regular leisure activities (weekend hiking) or when completing domestic chores (lawn care)

the 2008 PAG strongly encourages reducing sedentary behavior so it advised that

some physical activity is better than none

personal activity trackers (ATs)

these are wearable devices or applications, typically wearable or portable, used to monitor activity metrics such as number of steps taken, distance walked or run, or kilocalories expended

human movement paradigm

which encompasses all types of movement including exercise, physical activity and minimization of time spent in sedentary behavior