Physical Activity & Health Final
What is the recommended PA intensity for infants?
baby's choice
Which older adult population would benefit the most from exercising in the morning compared to other times of the day?
Hypertensive patients (it's a good way to bring BP down)
What's the definition of a fraud?
Intentionally falsifying truth
According to the Diabetes Prevention Program (DPP), what is the best way to prevent prediabetes from developing into type 2?
Lifestyle changes
What has the greatest nutritional influence on older kids?
Media
How do you separate an expert from a "pretender" (quack)? Experts ________.
Mention the pros and cons
Name the process when a tumor invades surrounding tissue and/or spreads through the blood.
Metastasis
Type of nutrient: improves cognition, enhances brain building, and promotes protection against cognitive decline, ex: omega 3's
Unsaturated fats
An essential nutrient for bone and joint health
Vitamin D
During cancer treatment, patients commonly experience a loss in appetite, increased fatigue, reduced aerobic capacity, and increased muscle atrophy. What is this phenomenon called? a. Chemotherapy treatment b. Muscular dystrophy c. Cancer anorexia-cachexia d. Anorexia nervosa
c.
How does the skeleton provide protection to the body? a. Forms a shield around the blood vessels b. Breaks down when presented with stress c. Specifically encapsulates essential origins d. Provides structure and movement
c.
How much weight should an overweight woman gain during her pregnancy? a. 25-35 lbs b. No weight gain c. 15-25 lbs d. 11-20 lbs
c.
What is one of the ways PA can maintain/improve cognitive function? a. Increase neurotoxins b. PA doesn't help with inevitable cognitive decline c. Increased blood flow to the brain d. Only through medications
c.
What should be a diet goal for someone living with advanced cancer? a. Increase muscle mass b. No limitations c. Control symptoms d. Lose weight
c.
Which of the following is NOT a recommended activity for someone with osteoporosis? a. Running b. Dance c. Basketball d. Stair climbing
c.
Which of the following is TRUE? a. Teenagers can't develop arthritis b. Running will cause arthritis c. There are more than 100 forms of arthritis d. There's no effective treatment for arthritis
c.
Which of the following is a diet trend in youth? a. Low glucose b. Low sodium c. Low calcium d. Fats
c.
Why are fish important for pregnant women to include in their diet? a. Fish should be avoided, any mercury is bad for the baby b. Fish should be avoided, any fats are bad for the baby c. Omega-3 fatty acids are important for fetal brain development d. Mercury is important for fetal brain development
c.
Why is vitamin B12 an emphasized recommendation for older adults? a. B12 maintains kidney function b. B12 maintains blood cell count c. B12 builds immune system d. B12 assists in improving vision
b.
Name 1 reason why family meals are beneficial. a. Increases overall self-confidence b. Improves grades and test scores c. Improvements in vitamin & mineral consumption d. All of the above
d.
Resistance training is recommended for everyone but should be used with caution among those with CVD. Which type of resistance training should be avoided for that population? a. Power exercises b. Calisthenic exercises c. Eccentric exercises d. Isometric exercises
d.
The 2018 federal physical activity guidelines recommend that every adult should do: a. at least 100 MET-minutes a week of aerobic activity b. at least 150 minutes a week of vigorous-intensity aerobic activity c. at least 300 minutes a week of moderate-intensity aerobic activity d. at least 150 minutes a week of moderate-intensity aerobic activity
d.
The ability of the brain and spinal cord to form and reorganize synaptic connections based on experience: a. Neuromotor Training b. Vulnerability c. Functional Fitness d. Neuroplasticity
d.
The energy required to maintain your body's vital functions while at rest: a. Thermic Effect of Food b. Total Energy Expenditure c. Caloric Intake d. Basal Metabolic Rate
d.
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? a. Sacroiliac dysfunction b. Fractured coccyx c. Diastasis recti d. Symphysis pubis separation
d.
What increases the risk of falling and possibly permanent disability in older adults? a. Running b. Weightlifting c. Housework d. Fear of falling
d.
What is the function of the parathyroid hormone on the bones? a. Stimulates bone formation (growth) b. Enhances red blood cell development c. Enhances calcium storage in the bones d. Stimulates bone resorption (removal)
d.
What kind of exercise equipment is vital for reducing or preventing arthritis? a. High-tech baseball glove b. Fashionable sunglasses c. Breathable outfit d. Proper footwear
d.
What type of exercises have specifically been shown to improve sleep in older adults? a. Walking b. Weightlifting c. Static stretching d. Tai Chi & Yoga
d.
Where is the highest prevalence of cancer as well as the highest cancer mortality rates in the US? a. The west b. The northeast c. The midwest d. The south
d.
Which of the following is NOT a component of skill-related fitness? a. Speed b. Agility c. Coordination d. Body Composition
d.
Which of the following is a non-modifiable risk factor of osteoporosis? a. Diet b. Alcohol consumption c. Medication dependence d. Genetics
d.
Which type of stretch is most effective at improving flexibility? a. Static b. Dynamic c. Ballistic d. PNF
d.
true/false: A cancer patient beginning a PA program should be active at the same time every day
false
true/false: Alzheimer's disease is unavoidable in genetically predisposed older adults.
false
true/false: Bone strength and muscle strength are unrelated and independent of one another
false
true/false: Even though muscle adaptations follow the specificity principle, bone adaptations do not
false
true/false: Evidence shows that test scores are reduced by encouraging PE and recess
false
true/false: Exercise will speed up degeneration of joints, increasing the pain and reducing joint functionality
false
true/false: Individuals who are obese and fit still have a higher mortality rate compared to unfit normal weight individuals.
false
true/false: Most older adults live in nursing homes
false
true/false: Pregnancy is the perfect time for a woman to set weight loss goals prior to delivering the baby
false
true/false: The "clean plate club" is a good way to raise children to teach them to eat all their veggies and learn politeness
false
How much is considered a healthy gestational weight gain among obese pregnant women?
11-20 lbs
Increasing sedentary time by only 1 hour/day will increase a diabetic's mortality risk by ________%.
13%
What are the PA guidelines for older adults?
150 min/week of moderate-vigorous physical activity & should focus more on balance
How many cancer cases could be prevented with diet and exercise?
33%
PA guidelines for children
60 min/day
How many cardiovascular disease (CVD) cases could be prevented with diet and exercise?
80%
How many type 2 diabetes cases could be prevented with diet and exercise?
90%
What is the emotion center of the brain?
Amygdala
class 1 obesity
BMI of 30-35
class 2 obesity
BMI of 35-40
What type of resistance training is highly recommended in arthritis patients?
Calisthenics
What disease is more likely to kill a cancer survivor?
Cardiovascular disease Because of the toll cancer treatment takes on the cardiovascular system, it makes the cardiovascular system weaker. Being more active reduces this risk.
What function of fiber is emphasized as part of the "healthy aging" diet?
Fiber regulates cholesterol and blood sugar. Specifically, this would be soluble.
What is a main exercise precaution for someone after experiencing a vertebral fracture?
Focus on posture
What is the memory/learning center of the brain?
Hippocampus
What does "macrosomia" mean?
Overweight newborn
What's the definition of a quack?
Pretender of a skill
Which type of exercise training should be the main focus among the more frail older adults?
Resistance training
This autoimmune disease increases the risk for developing cardiovascular disease
Rheumatoid arthritis
What is a main exercise precaution for someone after experiencing a hip fracture?
Supervised exercise with DPT
Based on the recommendations, what is an example of an exercise patients can perform if their arthritis is severe? a. Cycling b. Running c. Jump squats d. Jump Rope
a.
Formula for determining max heart rate? a. Max HR = 208 - (.7 x age) b. Max HR = 220 + age c. Max HR = Resting HR + age d. Max HR = 50 + (2 x age)
a.
How can exercise improve mental health in older adults? a. PA allows for higher quality relaxation b. Cognitive impairments cause anxiety c. Increases stress magnitude d. Reduced social interaction with peers
a.
How do you know a commercial website (.com) is providing good, accurate information? a. The site will cite external sources b. The site writers promise that it's accurate c. It indicates that it's FDA approved d. Your friend trusts the information
a.
What is the recommended order of muscle group exercises while resistance training? a. Large muscle group exercises before smaller muscle group exercises b. Large muscle group exercises at the same time as smaller-muscle group exercises c. Smaller muscle group exercises before large muscle group exercises d. Smaller muscle group exercises instead of large muscle group exercises
a.
What should be the focus of someone's PA program after they've recovered from a vertebral fracture? a. Aim to reduce pain and improve posture b. Only exercise with a PT for supervision c. Avoid activities that put high stress on bone d. Aim to increase inflammation for better healing
a.
What type of resistance training will provide the greatest benefit for improving bone strength? a. High intensity b. Light weights c. Moderate intensity d. Heavy weights
a.
What types of exercises are allowed during pregnancy? a. Swimming b. Contact sports c. Sky Diving d. Anything new
a.
When developing a SMART Goal, what would be an example of "T"? a. I will reach this goal by Christmas b. I will train every day at 5pm c. I will need to buy a good pair of shoes d. I will log my walking time on my phone
a.
Which main type of arthritis is an autoimmune disease and increases the risk for CVD? a. Rheumatoid Arthritis b. Gout c. Fibromyalgia d. Osteoarthritis
a.
Which of the following types of food/drink could potentially increase inflammation? a. Alcohol b. Fruits c. Nuts d. Beans
a.
Which type of joint allows for free movement? a. Synovial b. Fibrous c. Cartilaginous d. Condyloid
a.
Which of the following is TRUE regarding pregnancy? a. Benefits of physical activity pass to the baby b. Perfect time to start a weight loss program c. Increase calories = "eating for two" d. Exercise leads to premature labor
a. Benefits of physical activity pass to the baby
Which of the following is FALSE regarding the positive effects of exercise on neuroplasticity? a. Increase in neuron size b. Increase in BDNF secretion c. Increase in neurogenesis d. Increase in synapse strength
a. Increase in neuron size
All of the following are benefits of PA during pregnancy EXCEPT a. Shorter labor and delivery b. Improved abdominal discomfort c. Reduced fatigue d. Less weight gain
b.
Exercise capabilities and benefits will vary based on each of the following EXCEPT: a. Severity b. Previous PA levels c. Tumor site d. Treatment type
b.
How does exercise increase bone mass/strength? a. Increases inflammation b. Stimulates osteoblasts c. Decreases bone mass d. Stimulates osteoclasts
b.
How many joints does the human body typically have? a. 300 b. 360 c. 206 d. 400
b.
Saturated fats should comprise no more than ________ of your total calories. a. 5% b. 10% c. 15% d. 20%
b.
There are approximately ________ in a pound of body fat. a. 2,800 calories b. 3,500 calories c. 3,000 calories d. 3,800 calories
b.
This type of tumor will invade local tissues but will not be able to spread throughout the body a. Carcinoma b. Benign c. Sarcoma d. Malignant
b.
Using body weight against gravity for muscle strengthening and improved function, focusing on full-body movements, most effective at improving activities of daily living: a. Circuit Training b. Calisthenics c. Eccentrics d. Progression
b.
What can be a consequence of getting too much calcium in your diet? a. Heart attack b. Kidney stones c. Muscle strain d. Migraines
b.
What is one of the main functions of fiber that we emphasize in the "Healthy Aging" diet? a. Fiber creates a faster "full" feeling b. Fiber regulates cholesterol and blood sugar c. Fiber is a carb and should be avoided d. Fiber controls pH levels in the intestine
b.
What percentage of women exceed the recommendations for healthy gestational weight gain? a. 25% b. 50% c. 90% d. 75%
b.
What years are most important for refining fundamental movements? a. Elementary school age b. Preschool-age c. Infancy d. Toddler
b.
When working with pregnant women, terminate exercise if: a. The woman has to use the toilet b. They experience a headache or dizziness c. The woman's cravings start d. The baby starts to kick
b.
Which of the following encourages proper nutrition in children? a. Shop without the distraction of children to make better food choices b. Being a good role model with healthy snacking and eating c. Allowing children to skip breakfast before school d. Giving money to children to spend on snacks at school
b.
Which of the following is a warning sign for cancer? a. Unusual change in behavior b. Thickening of tissue (or a lump) c. Abnormal weight gain d. Changes in eating habits
b.
Which part of the brain is NOT significantly influenced by exercise? a. Amygdala b. Brain stem c. Hippocampus d. Prefrontal cortex
b.
Which type of cancer causes the most deaths in both males and females? a. Colon b. Lung c. Prostate d. Breast
b.
Having confidence in performing a specific activity, including the confidence of overcoming barriers to be successful: a. Motivation b. Optimism c. Enthusiasm d. Self-efficacy
d.
How does hypertension and diabetes relate to arthritis? a. They prevent inflammation b. They cause arthritis c. They prevent arthritis d. They promote inflammation
d.
How many extra calories should a woman consume when pregnant? a. Double, eating for 2 b. No extra calories c. 100-250 kcal/day d. 300-450 kcal/day
d.
true/false: Everyone should weigh themselves on a regular basis as a way to monitor health, even if they are not trying to lose weight.
true
true/false: Increased fitness and regularly meeting the PA guidelines reduces "acting out" and improves classroom behavior in children and adolescents
true
true/false: Regular physical activity can be a good way to control depression and anxiety symptoms.
true
