440 Exam 2

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jacho
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285432
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440 Exam 2
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2014-10-10 11:12:32
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440 Exam 2
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  1. Be Able To Define The Health-Related And Skill-Related Components of Physical Fitness (11)
    • Health Related:
    • Cardiorespiratory Endurance 
    •   - Ability of CV and respiratory system to deliver     O2 to the body
    • Muscular Strength
    •  - Ability to exert force against resistance
    • Muscular Endurance
    • - Ability to repeat contractions w/o fatigue
    • Flexibility
    • - Ability to move joint through full ROM w/o pain
    • Body Composition
    • -Healthy ratio fat mass to total body weight

    • Skill Related:
    • Agility
    • - Ability to change direction w/ speed and precision
    • Balance
    • - Stability under moving and stationary conditions
    • Coordination
    • -Ability to synchronize movements in functional manner
    • Speed
    • - Magnitude of velocity
    • Power
    • - F*d/t
    • Reaction time
    • - Response to a stimulus
  2. Be Able to Describe The Health Benefits of Enhanced Fitness (Aerobic and Resistance, 17)
    • AEROBIC TRAINING:
    • Decreased rates of overall mortality
    • Decreased risk of CHD
    • Prevents or delays hypertension (>120/>80 mmHg)
    • Decreased colon, breast, and various other cancers
    • Decreased # of birth complications
    • Decreased stress and mild depression
    • Decreased risk of Alzheimer's
    • Decreased risk of severe colds and upper respiratory
    • Increases prevention or delays T2D
    • Improved respiratory system
    • Improved motor skills
    • Increased self image
    • Improve digestion and excretion
    • Improved quality of sleep 

    • RESISTANCE EXERCISE:
    • Decreased loss of bone mineral density
    • Increased O2 utilization
    • Decrease in muscle wasting (sarcopenia)
  3. BeAble To Provide What Constitutes the Minutes of Activity Classifications of Inactive, Low Active, Medium Active and High Active Lifestyles
    Total min per week of medium or high intensity lifestyle activities:

    Inactive = < 10 min 

    Low Active = <150 min 

    Medium Active = 150-300 min

    High Active = >300 min
  4. Be Able to Provide the Effects of a Sedentary/Inactive Lifestyle
    >11 hours/day of inactivity increases risk of premature death by 40% compared to <4 hours/day

    • Every 2 hours of TV watching
    • - 13% increase in death rate
    • - 20% increase in diabetes

    • Increase risk for:
    • - High BP
    • - Depression
    • - Certain cancers
    • - CHD
    • - Obesity

    Increase sedentary time = increase in waist circumference

    30 min/day of activity may not decrease risk of 5-6 consecutive hours of inactivity
  5. Be Able To Provide the Recommended Daily
    Consumptions for Sugar, Sodium, Calcium for a particular individual
    • Sugar:
    • Men = 37.5 g; 150 cals
    • Women = 25 grams, 100 cals

    • Sodium:
    • Healthy adults = 2300 mg
    • African americans = 1500 mg
    • All adults 51+ = 1500
    • All suffering from hypertension, diabetes, chronic kidney disease = 1500 mg

    • Calcium:
    • Age 18-50 = 1000 mg
    • Age 50+ = 1200 mg
  6. Be Able To State The Effects Of Smoking up through Nine Months of Cessation
    • 20 Minutes:
    • Blood pressure drops to normal
    • Pulse rate drops to normal
    • Body temp of hands and feet increases to normal

    • 8 Hours:
    • Blood CO levels drop to normal
    • Blood O2 levels increase to normal
    • Nicotine levels decrease

    • 24 Hours:
    • Chance of heart attack decreases

    • 48 Hours:
    • Nerve endings start to regenerate
    • Sense of smell and taste enhanced

    • 72 Hours:
    • Bronchial tubes relax (makes breathing easier)
    • Lung capacity increases

    • 2 Weeks to 3 Months
    • Circulation improves
    • Walking becomes easier
    • Lung function increases up to 30%

    • 1 to 9 Months
    • Coughing, sinus congestion, fatigue, shortness of breath decrease
    • Cilia regenerate in lungs - increase ability to clean lungs and reduce infection
    • Body's overall energy level increases
  7. Be Able to Provide the Effects of Smoking
    Cessation Interventions after 6 months of Treatment
    • Counseling + Pharmacology = 30.5%
    • 91-300 minutes of conseling = 28%
    • 8 or more treatment sessions = 24%
    • High intensity counseling (>10 min) + other cessation methods (nicotine replacement, cold turkey) = 22%
    • Physician's advice = 10%
    • Over the counter methods = 7%
  8. Be Able to Provide the Number of Deaths from Drugs (both prescribed and illicitly
    obtained) and Alcohol per year
    • Alcohol = 88,000
    • Drugs = 42,340 (55% written prescription, 45% illicitly obtained)
  9. Be able to provide information on the
    recommended amounts of sleep for adults, the factors influencing that recommendation, Effects of sleep deprivation and Strategies to improve sleep benefits
    • Recommendation:
    • 7-8 hours/night

    • Factors:
    • Age
    • Pregnancy
    • Length of sleep depravation (cumulative depravation)
    • Quality of sleep - REM time

    • Effects
    • Students - same effects on academics as binge drinking and drug use

    • Decrease in:
    • Memory
    • Cognition
    • Driving stability
    • Psychological ability
    • Healing

    • To Improve:
    • Establish regular bed time routine
    • Avoid stimulants, exercise, bright lights, and heavy meals prior to bed
    • Be outside every day
    • "Power" nap 20 minutes or less
  10. Be able to describe the effects of unmanageable stress and healthy and unhealthy
    strategies to manage stress
    • Effects:
    • Affects CV, digestive, and immune diseases
    • Increases: BP, atherosclerosis, certain cancers, accidents, and suicides

    • Unhealthy Strategies:
    • Excessive alcohol consumption
    • Binge eating
    • Abuse of prescription drugs
    • Exercise addiction
    • Tobacco use
  11. Be Able to Provide Information on Recommended Screenings for Men and Women from
    18-65 and Older
    • 18+ :
    •  

    40+

    • 50+



    • 65+
  12. Be Able To Describe The Percentages of Medication Use For Ages 60, the ages of
    20-59 and Under The Age Of 12
    • 60+ in last month:
    • 90% took at least 1
    • 75% took 2 or more
    • 33% took at least 5

    • 20-59:
    • 50% took at least 1 (antidepressants #1)

    • Under 12:
    • 20% took at least 1 (asthma #1)
  13. Be Able to Provide Some Characteristics of a Person who has a Strong Intellectual
    Dimension
    • Engages in lifelong learning
    • Seeks knowledge to further develop critical thinking and global awareness
    • Engage in activities associated with arts, philosophy, science, reasoning, etc.
  14. Be Able to Provide some Examples of the Types of Mental Activities a Person Should
    Engage in to have a Strong Intellectual Dimension
    • Activities that demand attention and encourage memory retention
    • Reading, cross-word puzzles, language acquisition, musical involvement
  15. Be Able to List Some Behaviors and Risk Factors to Improve Which can Enhance a
    Person’s Intellectual Dimension
    • Manage blood pressure
    • Glucose and insulin management
    • Diets with low fat and low glycemic index
    • Higher intensity aerobic exercise
    • Cognitive reserve (use it or lose it)
  16. Be Able to Provide the Median Weekly Pay Rates for Level of Formal Education Obtained

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