KIN2030 Exam 1

internal motivation to exercise

self-driven (enjoyment, health) → better adherence.

lifestyle medicine

The use of lifestyle interventions (nutrition, exercise, sleep, etc.) to prevent, treat, and reverse chronic disease.

What are the 6 pillars of lifestyle medicine? HEARTS: acronym

Healthy eating, exercise ( regular PA), restorative sleep, Think positive (stress management), avoiding risky substances, and positive social connections.

Sick care

treats illness after it occur

4 processes of motivational interviewing + purpose (FEEL acronym)

Engaging, Focusing, Evoking, Planning; help people find their own motivation to make positive behavior changes

Purpose: A coaching approach to help people find their own motivation to change.

OARS in motivational interviewing

Open-ended questions, Affirmations, Reflective listening, Summarizing.

Precontemplation

Not thinking about change

Preparation

Getting ready to act

Action

Making the change

Maintenance

Sustaining the behavior

Relapse

Returning to old habits (normal part of change)

Expert-like approach

tells and advises

Are Physical activity and exercise the same

no

Exercise

planned, structured, repetitive activity to improve fitness.

Biggest predictor of death according to the '23½ Hours' video

Low fitness - being sedentary

Fitness vs. obesity for predicting cardiovascular disease risk

Fitness is a stronger health predictor than body weight - Even overweight people who are fit have lower CVD risk than unfit people of normal weight.

Exercise bulimic

Someone who exercises compulsively to 'purge' calories- becomes a form of control.

ITS FUN acronym

Interest level in exercise

Timeline of exercise history

Signs, symptoms and risk factors for disease

Unusual activities

Negotiate and narrow the focus of exercise

MPAM-R (Motives for Physical Activities Measure - Revised)

To assess why people exercise—fitness, appearance, social, competence, enjoyment.

5 health-related components of fitness

Cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, body composition.

Essential nutrients for strong bones

Calcium and Vitamin D (Vitamin D helps absorb calcium).

osteoblast

form new bones and add growth to existing bone tissue

osteoclast

breaks down bone.

Osteoporosis

Weak, brittle bones due to low calcium and inactivity; begins around age 30-35.

Most vulnerable to osteoporosis

Postmenopausal women, elderly, inactive individuals, and those low in calcium/Vitamin D.

Resting metabolic rate (RMR/BMR)

Calories burned at rest to maintain vital functions (~60-75% of total energy).

Fit heart in a step test

lower resting HR, faster recovery.

Unfit

higher HR, slower recovery. Tachycardia = HR > 100 bpm.

BMI

Stands for Body mass index measures weight relative to height. Limitation: Doesn't reflect muscle mass or fat distribution.

Cardiac output

Amount of blood pumped per minute (HR × Stroke Volume). With fitness: HR ↓, Stroke Volume ↑.

eustress

positive, motivating stress.

Distress

harmful, chronic stress.

Karvonen formula

Used to calculate target heart rate zones for effective training.

Target Heart Rate

ideal range your heart rate should be during exercise

Resting Heart Rate + (Intensity × (Maximum Heart Rate - Resting Heart Rate))

What does overload mean in training?

Challenge body to improve.

threshold of training

Minimum effort for benefit.

set point theory

Body's natural weight balance.

aerobic exercise

Oxygen (steady exercise).

anaerobic exercise

No oxygen (short bursts).

One way to burn calories/ percentage= Basal Metabolic Rate (BMR):

60-75%,

One way to burn calories = Digestion

5-10%

One way to burn calories = Physical Activity

15-30%.

aerobic

Long, oxygen-based (running).

N1

Light sleep

N2

Deeper sleep, body temp drops

N3

Deepest, restorative stage

REM

Dreaming, brain activity, memory consolidation.

Gratitude

Recognizing and appreciating positives.

Meditation

Focusing the mind for calmness and awareness.

5 types of meditation

Activity-oriented, Focused attention, Mindfulness, Open monitoring, Transcendental.

Physiological effects of chronic stress

High cortisol, elevated HR/BP, weak immune system, poor sleep.

Proactive sleep preparation routines

Consistent sleep/wake times, limit screens/caffeine, create relaxing bedtime habits.

Dr. Hans Selye's recommendations for living wisely ( G.R.A.P.H. )

1. Attitude of gratitude

2. Be altruistic (unselfish)

3. Retain a capacity to wonder and delight in life

4. Find a purpose

5. Humility about accomplishments and goals

Dr. Hans Selye's recommendations for cultivating resiliency

1. Nurture a positive view of yourself

2. Treat problematic circumstances as a learning process

3. Develop a healthy sense of self-confidence

4. Embrace change

5. Form and maintain relationships

6. Learn to unwind

7. Find time to move

8.Make an effort to find joy

9. Don't sweat the small stuff

10. Accept the fact that some things are beyond being controlled

11. Make sure to sleep 7-8 hours a night

12. Eat well

Anaerobic

Short, intense (sprints). Recovery metabolism: Post-exercise calorie burn.

QUIZ - Leading causes of death are defined as lifestyle and behavioral factors such as smoking and physical inactivity, that contribute to this nation's leading killers including heart disease, cancer, and stroke - True/false

false

QUIZ- The top three causes of death are mostly related to nature and genetic factors.

False

QUIZ- The results of some investigations suggest that American adults could have diabetes by the year 2050.

1 in 3

QUIZ- America needs to move from the current, reactive "sick care system," to a

preventative health care system

QUIZ- _______ is some of the best medicine that individuals have.

Lifestyle

QUIZ- When a doctor prescribes blood pressure medication for a patient with high blood pressure, this is an example of which type of medicine:

Conventional medicine

QUIZ- A physician might give direct advice such as: "You need to exercise more. Exercise is good for you. It helps our heart, your lungs, your brain. It helps everything. You need to make it a priority and just do it more." - True/False

True

QUIZ- Is the following statement likely to cause a patient to start and continue with an exercise regime?"You need to exercise more. Exercise is good for you. It helps our heart, your lungs, your brain. It helps everything. You need to make it a priority and just do it." True/False

False

QUIZ- Which of the following situations below would be an example of when the expert-like approach is necessary?

A patient in the ER who has just had a heart attack

QUIZ- When working with a patient and looking into motivators, it is important to seek out internal and intrinsic motivators such as the feeling of being energized after a walk, the feeling of satisfaction after a healthy meal, or the feeling of being well-rested after seven hours of sleep. True/false

True

QUIZ - self-efficacy

confidence that a person can complete a task

QUIZ- People are much more likely to make a decision toward positive behavior change when the feel a sense of autonomy (self-directed freedom), they feel capable of achieving their goals, and when they feel a sense of connectedness. This is an example of:

The Self-Determination Theory

QUIZ- Exercise and antidepression pills

similar results - both experience similar increases in serotonin levels that play a role in mood balance.

QUIZ- The body has to work much harder to digest foods high in sugar (example: refined carbohydrates such as bread, pastries and crackers) in an effort to keep our blood sugar lower- True/False

False

QUIZ- According to the wight stigma video what percentage of people have weight bias?

80%

QUIZ- Napping works best when

20-30 minute naps are the longest your daytime naps should be; 9 minute naps can even be of benefit

When we are stress our heart rate:

Elevates so more blood can be pumped to muscles, including the heart, in an effort to prepare the body for immediate action

chronic stress can lead to

decrease in bone density, a disruption in sleep, a reduction in muscle mass, high blood pressure, low immune function, and increased abdominal fat

External motivation

outside rewards (looks, praise) → less lasting motivation.

coach-like approach

listens, asks, and empowers.

proactive healthcare

focuses on prevention.

Tachycardia

Abnormally fast heart rate (resting HR > 100 bpm).

Interest level in exercise

“How do you feel about exercise?”

Timeline of exercise history

“What types of exercise have you done before?”

Signs, symptoms, and risk factors for disease

“Have you ever had chest pain, dizziness, or shortness of breath during activity?

Unusual activities or limitations

“Are there any activities or movements you avoid?”

Negotiate and narrow the focus of exercise

“How many days a week could you realistically commit to?”