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57 Cards in this Set
- Front
- Back
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What are the two leading causes of death in the United States are diseases that are considered lifestyle related and mostly preventable?
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Cardiovascular Disease and Cancer
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What are some key factors contributing to the increasing prevalence of obesity and excessive body weight in the United States?
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Decreased physical activity
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What are some key goals of the Healthy People 2010 initiative and what are the rationales behind these goals?
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A statement of national health objectives designed to identify the most significant preventable threats to health and to establish national goals to reduce these threats. Provides health objectives in a format that enables diverse groups to combine their efforts and work as a team
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What is cardiovascular disease and who does it affect?
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Cardiovascular disease is a form of disease that primarily deals with the heart and the arteries, accounts for 50-60% of deaths in the US. It can affect anyone at any age, but primarily affects those who are obese or diabetic, and is the leading cause of death in women in the US.
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What are the national health objectives?
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1. To increase the quality and years of healthy life
2. To eliminate health disparities |
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Cholesterol
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Cholesterol - Cholesterol, a waxy substance produced by the liver and found in certain foods, is needed to make vitamin D and some hormones, build cell walls, and create bile salts that help you digest fat. Direct relationship with cardiovascular obesity. Healthy < 200
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Blood Pressure
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Blood Pressure - Blood pressure (BP) is the pressure exerted by circulating blood upon the walls of blood vessels, and is one of the principal vital signs. Normal: 120 -130 mm Hg/ 80-85 mmHg
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Diabetes
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Diabetes - Disease in which a person has high blood sugar, either because the body does not produce enough insulin, or because cells do not respond to the insulin that is produced.
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What is the recommended amount of physical exercise?
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20-30 minutes a day
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What is a fitness assessment?
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Intitial assessment that suggests a starting point for exercise
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Physiological Assessment
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Physiological Assessment – Measures heart rate (60-80bpm is average) and blood pressure
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Body Comp Assessment
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Measures if individuals weight and fat percentages are in healthy range
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Flexibility Assessment
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obvious, sit and reach
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Cardiorespiratory Assessment
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Measures range of exercising heart rate, etc
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Muscular Endurance Assessments
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Measure ability of muscle to repeat sub maximal force repeatedly over time
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Body composition can be an indication of risk for certain diseases. How can body composition be used as part of a fitness program?
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Body composition can help determines the starting point for a fitness program
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What is BMI?
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Body mass index (BMI) is a measure of body fat based on height and weight that applies to adult men and women.
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What is the difference between overweight and obese?
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Overweight has excess body weight relative to height. Obese has excessive amount of body fat
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What kind of information is gained from a postural assessment?
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Posture assessments, measures any irregular deviations from the proper posture
Improving posture will help your body function properly, increase flexibility and strength potential, reduces chance of injury |
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What are the 3 macronutrients? Why is it important to consume appropriate amounts of each?
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Protein: responsible for growth and repair of tissue and synthesizing hormones and enzymes
Fat: provides structural components of cell membranes, helps form hormones needed for growth and various bodily function, and are necessary for producing Vitamin D and bile, which helps breakdown dietary fat Carbohydrate: Body receives the energy needed for activity and basic metabolic functions and allows protein to be spared for its primary functions |
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What are micro nutrients?
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Vitamins and Minerals
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What are some important considerations in selecting carbohydrate sources?
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Consuming foods high in added or refined sugar can lead to access calories consumption. The foods should be limited to 10% of total calories. Instead of added sugars, select more natural sugars (complex carbohydrates) found in fruits, vegetables, starches (grains) and low fat dairy.
Diet should consist of 45-65% carbohydrates |
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Why is calorie management important? How should calorie management be integrated into a fitness program?
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Poor diet habits lead to excess calorie intake, weight gain, inadequate nutrient intake and chronic disease.
Calorie management can be integrated into a fitness programs by creating food logs that can track a person’s caloric intake so that it can be properly balanced with expend during workouts |
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What can positively and negatively affect flexibility?
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Stretching is positive, body building is negative
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Definition of flexibility.
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Normal extensibility for all soft tissue
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What are some risks associated with poor flexibility?
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Back Pain, injuries while exercising, joint pain, increased inability to do every day activities
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What are some different techniques for flexibility training?
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Self myofascial release, static stretching, dynamic stretching, yoga and Pilate's, posture
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Self myofascial release
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Relaxes muscles, like a self-massage
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Static Stretching
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Allows muscles to relax and elongate
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Dynamic Stretching
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Reduce muscles tightness and enhance nervous system's ability to contract muscles
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Yoga and pilates
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Bounce back from injury and sculpt figure
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Posture
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Better muscle balance and decrease injuries
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What is the main focus of stabilization training?
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increase muscular endurance and stability and develop optimal communication between muscle and nervous systems
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What are the two methods to improve stability?
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Balance and core training
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What is the difference between the stabilization and movement systems? Why is understanding this important?
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stabilization stems strengthens core muscles to prevent injury and movement systems strengthens superficial and easy to see muscles. It’s important to understand this because you’ll get hurt if you try to exercise and you’ll more easily get injury doing everyday things. *common sense things*
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What is the cardiorespiratory/cardiovascular system?
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Transports blood throughout the body and is comprised of the heart, blood, and blood vessels
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What is the cardiorespiratory/cardiovascular system comprised of?
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Cardiovascular system: Heart, blood, and blood vessels; Respiratory system
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Why is cardiorespiratory endurance considered the most important component of physical fitness and the best indicator of overall health?
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Necessary to sustain the energy requirements of a normal life
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What are F.I.T.T.E. factors?
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Frequency, intensity, time, type, enjoyment
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How is cardio intensity measured? Why is this important to designing a cardio program?
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Cardio intensity is measured by heart rate, shows you if you are working hard
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Be familiar with the work-out zones and stages of exercise.
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A person utilizes various heart rate training zones to maximize caloric expenditure while minimizing over training and potential for injury
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What is strength?
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Strength: The ability of the nueuromuscular system to provide internal tension and exert force against external resistance.
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What is endurance?
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Endurance: Ability to exert oneself for a long period of time
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What is hypertrophy?
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Hypertrophy: increased muscle mass
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Correct progression for developing strength?
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Stabilization>Strength endurance> Hypertrophy>Maximal strength> Power (SSHMP)
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Why is strength training important to functional movement?
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Helps maintain balance
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What are the 3 types of muscle contractions?
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Concentric : acceleration
Eccentric: deceleration Isometric: stabilization |
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What are some benefits of strength training?
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mproves bone density
Control blood sugar Decreases risk for diabetes With time, heart rate and blood pressure decreases with strength training, improved self image |
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Stress
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The body's mental, emotional, and physiological response to any situation new, threatening, frightening or exciting and disrupts the internal balance or equilibrium of the body
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Eating disorders
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Eating disorders refer to a group of conditions defined by abnormal eating habits that may involve either insufficient or excessive food intake to the detriment of an individual's physical and mental health. Most common are anorexia nervosa, bulimia nervosa, and binge eating.
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What are some reasons many people have trouble changing unhealthy lifestyle habits?
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Procrastination
Preconditioned Cultural Beliefs Gratification Risk Complacency Complexity Indifference and helplessness Rationalization Illusions of Invincibility |
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What are the 5 categories addressed in the process of willful change?
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Stopping negative behavior
Preventing relapse of negative behavior Developing a positive behavior Strengthening a positive behavior Maintaining a positive behavior |
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What are SMART goals?
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Specific, Measurable, Attainable, Realistic, Time-specific
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Calorie consumption
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Calories Consumed = Calories Expended
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Recommended intake percentages
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Added sugar: 10%
Carbohydrates: 45-65% Protein: 10-35% Saturated Fat: 10% Unsaturated Fat: 20-35% |
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How does energy balance relate to weight loss?
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Energy consumed < energy expended
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What does the evidence show regarding high protein/low carbohydrate diets?
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No evidence that these diets result in greater weight loss than other diets
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