front 1 An increase in treadmill time of ____ on a maximal graded exercise test is associated with a reduction of ____% in mortality. | back 1 An increase in treadmill time of 1 minute on a maximal graded exercise test is associated with a reduction of 7.5% in mortality. |
front 2 What are the benefits of physical activity? Strong Evidence Lower Risk Of: | back 2 Strong Evidence: Lower Risk Of: Coronary Heart Disease Early Death Stroke High Blood Pressure Adverse Blood Lipid Profile Type 2 Diabetes Metabolic Syndrome |
front 3 What are the benefits of physical activity? Strong Evidence Prevention of: | back 3 weight gain falling |
front 4 What are the benefits of physical activity? Strong Evidence Mental | back 4 Better Cognitive Function Reduced Depression |
front 5 What are the benefits of physical activity? Strong Evidence Physiological | back 5 Weight loss, particularly when combined with reduced calorie intake Improved cardiorespiratory and muscular fitness |
front 6 What are the benefits of physical activity? Strong Evidence Cancer prevention: | back 6 Colon Cancer |
front 7 What are the benefits of physical activity? Strong to moderate evidence Physiological | back 7 Lower risk of hip fractures Reduced Abdominal Obesity Better functional health (for older adults) Weight maintenance after weight loss Increased bone density |
front 8 What are the benefits of physical activity? Cancer | back 8 Lower risk of endometrial cancer Lower risk of lung cancer |
front 9 What are the benefits of physical activity? Mental | back 9 Better Sleep Quality |
front 10 Two Definitions of Physical Fitness | back 10 A set of attributes that people have or achieve that relates to the ability to perform physical activity. An outcome that can be attained through exercising at the frequency, intensity, and length of time prescribed by the ACSM. |
front 11 Physical Activity definition | back 11 Any body movement that results in the burning of calories. |
front 12 Definition of Exercise | back 12 A subcategory of physical activity; it is a physical activity that is planned, structured, and repetitive. |
front 13 Health Related Fitness Categories | back 13 Morphological Muscular Metabolic Motor Cardiorespiratory |
front 14 How much physical activity is needed for health? | back 14 Aerobic exercise for a minimum of 20 minutes/day on 3 days or more a week. |
front 15 Define Moderate Physical Activity | back 15 3-6 METS (working metabolic rate/resting metabolic rate) which is equivalent to brisk walking at 3 or 4 mph for healthy adults. |
front 16 What is the moderate target heart rate zone? | back 16 55% - 70% maximum heart rate |
front 17 Activities considered moderate physical activity: | back 17 loading & unloading a car, mopping, standing, sweeping outside, washing windows. |
front 18 ACSM/AHA Recommendation Aerobic Exercise | back 18 To promote & maintain health, all healthy adults should engage in moderate-intensity aerobic physical activity for a minimum of 30 minutes/day on 5 days/week or vigorous intensity aerobic activity for a minimum of 20 min/day on 3 days/week |
front 19 True or false: Combinations of moderate and vigorous physical activity can be performed to meet ACSM/AHA recommendations | back 19 True |
front 20 True or false: Accumulation is an acceptable way to meet guidelines for physical activity. 10 minutes in the morning, noon, and evening. | back 20 True |
front 21 ACSM/AHA Resistance Training Recommendations | back 21 Every adult should engage in activities that maintain or increase muscular strength or endurance a minimum of two days a week. |
front 22 ACSM/AHA Resistance Training Volume Recommendations | back 22 It is recommended that 8-10 exercises be performed on two or more non-consecutive days each week using the major muscles of the body. |
front 23 True/False For most people, greater health benefits can be attained by engaging in vigorous physical activity or longer duration. | back 23 True |
front 24 2005 Dietary Guidelines for Americans Managing & preventing weight gain: | back 24 Engage in approximately 60 minutes of moderate-to-vigorous intensity activity most days of the week while not exceeding caloric intake requirements. |
front 25 2005 Dietary Guidelines for Americans | back 25 Engage in approximately 60-90 minutes of daily moderate intensity activity most days of the week while not exceeding caloric intake requirements. |
front 26 2005 Dietary Guidelines for Americans | back 26 Cardiovascular conditioning, stretching exercises for flexibility, and resistance exercise or calisthenics for muscle strength & endurance. |
front 27 By year 2015, ___% of populations will be overweight or obese. | back 27 By year 2015, 75% of populations will be overweight or obese. |
front 28 Physical Activity is the "Best Buy" in public health because: | back 28 targets disease prevention target diseases maintained Affects the diseases with the largest economic cost |
front 29 ____ million people have CHD | back 29 12.6 |
front 30 ____million suffer a heart attack annually | back 30 1.1 million suffer a heart attack annually |
front 31 ____ million have diabetes | back 31 17 million |
front 32 Current PA Guidelines | back 32 Adults should engage in 2 hrs & 30 minutes of moderate intensity exercise or 1hour & 15 minutes of vigorous intensity aerobic exercise; combinations are satisfactory. |
front 33 Current PA Guidelines on accumulation | back 33 Aerobic activity should be performed in episodes of at least 10 minutes, preferably spread through out the day. |
front 34 Current PA Guidelines: Additional Benefits | back 34 Additional health benefits are provided by increasing to 5 hours a week of moderate intensity aerobic physical activity, or 2 hours & 30 minutes of vigorous intensity physical activity. |
front 35 Current PA Guidelines: Resistance training | back 35 Adults should perform muscle-strengthening activities that involve all major muscle groups at least 2 days a week. |
front 36 Recommendations for children | back 36 Aerobic activity should make up most of a child's 60 or more minutes of physical activity each day. They should include vigorous intensity aerobic exercise 3 days a week. Include muscle strengthening exercise 3 days a week like push-ups, or gymnastics. |
front 37 % of children ages 6-11 years old engaging in physical activity | back 37 42% |
front 38 % of adolescents engaging in physical activity | back 38 8% |
front 39 % of adults aged 20-59 engaging in physical activity | back 39 3.5% |
front 40 Nearly ____million adults are obese | back 40 50 million (27%) |
front 41 ____million are either overweight or obese | back 41 108 million (61%) |
front 42 ______ new cases of colon cancer each year | back 42 107,000 |
front 43 ______ suffer hip fractures each year | back 43 300,000 |
front 44 ______ million have high blood pressure | back 44 50 million |
front 45 Economic Consequences of Inactivity | back 45 In 2000, OW and Obesity - $117 billion |
front 46 Obese individuals spend ___% more on health services and ___% more on medication | back 46 Obese individuals spend 36% more on health services and 77% more on medication. |
front 47 Heart Disease costs how much annually? | back 47 $183 billion |
front 48 Cancer costs how much annually? | back 48 $157 billion |
front 49 Diabetes costs how much annually? | back 49 $100 billion |
front 50 Arthritis costs how much annually? | back 50 $65 billion |
front 51 Medicare & Medicaid spend _____ annually on five major chronic conditions | back 51 Medicare & Medicaid spend $84 billion annually on five major chronic conditions |