Term
| what is the national health objective? |
|
Definition
| to increase the # of US adults engaging in regular PA to 30% |
|
|
Term
| what is the target PA goal for national health objective? |
|
Definition
30 min a day
mod intensity
most if not all days of the week |
|
|
Term
| what type of disorders/diseases are caused by physical inactivity? |
|
Definition
| metabolic, cancer, cardiovascular, pulmonary, musculoskeletal, psychological |
|
|
Term
| what specific cancers ar you more at risk due to inactivity? |
|
Definition
| prostate, breast, colon, lung |
|
|
Term
| what specific cardiovascular diseases are linked to inactivity? |
|
Definition
| cardiomyophathy, CHD, congestive heart failure, hypertension/cholesteremia, artherosclerosis |
|
|
Term
| what % of US adults meet the minimum intensisty recommendation? |
|
Definition
|
|
Term
| what % of adults report no leisure time activity? |
|
Definition
|
|
Term
| what age is most likely to meed recommendations? |
|
Definition
|
|
Term
| what is the ACSM def for mod intensity? |
|
Definition
3-5 METS
5-6 RPE
increase HR lasting > 10 min |
|
|
Term
| ACSM definiteion for vigourous intensity |
|
Definition
>6 METS
7-8 RPE
increase in breathing and HR |
|
|
Term
| ACSM resistance training recommendations |
|
Definition
|
|
Term
| ACSM elderly recommendations |
|
Definition
flexibility and balance
resistance training 2 days a week
10-15 RM |
|
|
Term
| 2008 PA guidelines for americans- ADULTS |
|
Definition
150 min a week (1000 kcal) mod intensity
or
75 min a week vigorous
and muscle strengthening 2 days/wk |
|
|
Term
| 2008 guidelines for americans - children |
|
Definition
60 min a day
5 days a week
3 of whihc should be vigours
include strenthening activities |
|
|
Term
| improvements in health benefits depend on what? |
|
Definition
volume of PA
frequence, intensity, duration |
|
|
Term
| what does the dose-response relationship say? |
|
Definition
benefit by exceeding the minimum amount of PA
*too much can be too bad too |
|
|
Term
| whats the min PA to reduce disease risk? |
|
Definition
|
|
Term
| what does 60 min daily do? |
|
Definition
|
|
Term
| how much PA is needed to improve triglyceride levels |
|
Definition
|
|
Term
| how much PA improves HDL? |
|
Definition
|
|
Term
| how many kcal/wk is sufficient to maintain body weight? |
|
Definition
|
|
Term
| how will you experience full benefits of PA? |
|
Definition
|
|
Term
| how much kcal will move a person from sedentary to activel PA level? |
|
Definition
|
|
Term
| what should people engage in for a balance to improve PA fitness? |
|
Definition
| daily activities, aerobic endurace, resistance, balance, flexibility, sports/rec |
|
|
Term
| what is at the base of thee ex pyramid? |
|
Definition
ADL to estabilish a daily basis foundation for active lifestyle
~30 min a day |
|
|
Term
| What are the mid levels of Ex and PA pyramid? |
|
Definition
rec sports activites to add variety to ex program
balance, flexibilitiy, aerobic, resistance |
|
|
Term
| What are flexibility recommendation? |
|
Definition
2 or more, preferably daily
10 min duration
3-4 reps
hold each 10-30 s |
|
|
Term
| What are balance recommendations? |
|
Definition
3+ days a week
tai cih
yoga
pilates |
|
|
Term
| what is at the top of the pyramid? |
|
Definition
|
|
Term
| how much PA is needed to improve blood pressure? |
|
Definition
|
|
Term
| How many kcal/wk is needed to improve body comp? |
|
Definition
| any amount but the more you brun the graeater the effects |
|
|
Term
| what type of CVDs are there? |
|
Definition
| congestive heart failure, heart disease, stroke, hypertention |
|
|
Term
T/F
CVD is more prevalent in men and the elderly |
|
Definition
|
|
Term
| what race is affected the most with coronary heart disease? |
|
Definition
|
|
Term
|
Definition
| a lack of blood supply to the heart muscle (myocardial ischemia) |
|
|
Term
| how much blood flow (%) is decreased in coronary obstruction? |
|
Definition
|
|
Term
|
Definition
| intense cardiorespiratory fitness level rather than by a physically active lifestyle |
|
|
Term
| what is an attribute to lack of oxygen supply and demand in CHD? |
|
Definition
|
|
Term
| what can atherosclerosis lead to? |
|
Definition
|
|
Term
| what are positive risk factors of CHD? |
|
Definition
| age, family history, inactivity, obesity, smoking, hypercholesteremia, hypertension |
|
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