principle of health and fitness exam 1

life span

how long you are alive

health span

number of years a person remains able to be active

every adult should accumulate ______ of moderate PA on most days of the week

30 min or more

exercise

planned, structured, and repetitive form of physical activity

physical activity

bodily movement that results in energy expenditure

how many METs per week

500-1000

what is a MET minute

exercise volume equal to MET level x min performed

physical fitness

subset of physical activity that is planned, structured, and repetitive

health related fitness

set of measurable attributes that relate to health

skill related fitness

set of attributes that relate to performance in motor tasks

absolute intensity

raw workload itself

moderate intensity

MET = 4-6

vigorous intensity

MET = 6+

frequency

how many time per week you perform a physical activity or exercise session

duration

how long each physical activity lasts

volume

total amount of physical activity performed

biological factors

age, sex, race, heredity

why are we less healthy as we get older

arthritis, dementia, osteoporosis, slow metabolism, more prone to disease

positive health

capacity to enjoy life and withstand challenges

negative health

incidence of disease and premature mortality

no CV, metabolic disease and no signs or symptoms of these

med clearance not necessary - mod-vig. intensity

known CV, metabolic, or renal disease and asymptomatic

med clearance recommended - mod. intensity exercise

any sign or symptom of CV, metabolic, or renal disease

med clearance recommended - stop exercising

physical activity guidelines 1972-1975

focus on intensity

physical activity guidelines 1978-1996

focus on volume

current physical activity guidelines (2007)

20 minutes of vigorous activity

big shift from 70s to 90s guidelines

Inactivity is a major risk for CVD, every adult should have 30 minutes or more of activity

leading causes of death

heart disease, cancers, resp disease, cerebrovascular disease, diabetes

PA benefit for CR health

reduces risk for heart disease, stroke, lowers BP, improves lipid profile. increases CRF

PA benefit for metabolic health

reduces risk of type 2 diabetes and helps control blood glucose levels

PA benefit for musculoskeletal health

slows loss of bone density, improves pain management, preserves muscle mass, strength and power

PA benefit for cancer

lowers the risk for bladder, breast, colon, endometrium, esophagus, kidney, lung, and stomach

PA benefit for brain health

lowers risk of depression, cognitive decline, anxiety, improves sleep quality

PA benefit for functional ability and fall prevention

activities of daily living and lowers the risk of falls and injuries from falling

purpose of MR. CLEAN model

Identify risk factors and allows people to have a quality experience at the facility

CV risk factors: age

M > 45; F > 55

CV risk factors: family history

MI, bypass, or sudden death M before 55 and F before 65

CV risk factors: smoking

current smoker or quit in past 6 months

CV risk factors: sedentary lifestyle

30 minutes, 3 days/week, 3 months

CV risk factors: obesity

BMI > 30 or waist girth > 45 M 35 F

CV risk factors: hypertension

SBP > 140, DBP > 90

CV risk factors: dyslipidemia

LDL > 130, HDL > 40 or total > 200 or on lipid lowering medication

CV risk factors: prediabetes

impaired fasting glucose > 100 and > 125