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29 Cards in this Set
- Front
- Back
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In 1900, what was the life expectancy and what were the leading causes of death?
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47 years; Pneumonia & Influenza, Tuberculosis
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In 2000, what was the life expectancy and what were the leading causes of death?
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79.6 years (81.8 for women, 74.8 for men); Cardiovascular disease, cancer, stroke, chronic obstructive pulmonary disease
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What are the advances that have led to the change between 1900 and 2000?
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Vaccinations, control of infectious disease, fluoridation of drinking water, safer work places, recog tobacco as health hazard, food fortification
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What are the leading actual causes of death nowadays?
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tobacco, poor diet/ physical inactivity, and alcohol
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What are the components to achieving optimal wellness?
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Emotional, intellectual, social, spiritual, environmental, physical
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What do emotional and intellectual wellness involve?
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E- attending to your own thoughts and feelings, monitoring reactions, and i.d.ing obstacles to stability.
I- detects problem, finds solutions, and directs behavior |
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What do social and spiritual wellness involve?
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So- maintaining satisfying and supportive relationships helps you learn to communicate and be intimate.
Sp- to possess a set of guiding principles that give meaning or purpose to your life |
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What do environmental and physical wellness involve?
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E- the livability of your surroundings. Personal health relies on the health of the planet
Ph- absence of disease, fitness ability, and ability to care for self determe length and quality of your life |
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What is sedentary death syndrome?
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Increased risk of death associated with an inactive lifestyle.
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How does physical activity effect mortality rate?
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During the 18 year study:
A.fit at beginning and at end (lowest risk) B.unfit in beginning and fit at end (medium risk) C.unfit at beginning and unfit at end (highest risk) (not a huge difference between A and B) |
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Why is sitting and watching TV directly associated with type 2 diabetes?
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-usually sit down with a big bowl of some snack
-time takes the place of an ACTIVity -more likely to want junk food bc of advertisements |
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fruit and vegi consumption is inversely relate to risk of heart disease. Why?
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-Full of vitamins and minerals
-take the place of other less healthy food (high fiber=fuller longer) |
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What do CDC and ACSM stand for?
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Centers for Disease Control
American College of Sports Medicine |
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What are the "Guidelines for Decreasing Mortality"?
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"Americans should accumulate at least 30 mins of moderate intensity exercise on most, preferably all days of the week."
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What does "Diminishing returns from increased physical activity" mean?
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That there is a huge difference in the benefits of moderate versus no physical activity, but that the results aren't as stark between moderate and vigorous activity.
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What are the health and fitness benefits of "lifestyle" physical activity? Moderate exercise program? vigorous exercise program?
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ALL:
better cholesterol, blood pressure, metabolic health, glucose metabolism, and quality of life. reduced body fat and risk of some chronic diseases Moderate: also improved fitness Vigorous: all of the above and more, but risk of injury from over training |
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What are behaviors that promote Wellness (7)?
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Physically active
Healthy diet Healthy body weight Good stress management No Tobacco Moderate alcohol, if at all Protection from disease and injury |
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How is Physical Activity a behavior that promotes wellness?
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Body deteriorates when not kept active: bones lose density, joints elasticity, muscles strength and mass, and cell energy systems degenerate. (reversible)
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How is Diet a behavior that promotes wellness?
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high in calories, unhealthy fats, sodium, and sugars = BAD
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How is Body Weight a behavior that promotes wellness?
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67% of americans are classified as obese (90% of type 2 diabetes are overweight)
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How is Stress Management a behavior that promotes wellness?
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Over longer periods of time, mismanaging this can leas to a poor immune system.
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How is Not Smoking a behavior that promotes wellness?
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really grace?
associated with 8 of 10 top causes of death- 87% of lung cancer cause by tobacco |
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How is Moderating Alcohol intake a behavior that promotes wellness?
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contributes to unintentional injuries like drowning and automobile accidents. Also increases risk of cancers.
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How is Protecting Yourself a behavior that promotes wellness?
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don't be stupid.
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What are the health related components of fitness?
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Cardiorespiratory endurance, Muscular strength, Muscular endurence, Flexibility, and Body Composition
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What are the performance related components of fitness?
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Power (strength and speed), Speed, Agility, Balance, Reaction time, and Coordination.
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What does the Physical activity Pyramid suggest?
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Sedentary activities (infrequent)
Strength & flexibility training (2 days per muscle group & 2-3 days, ideally 5-7/wk) Cardio (3-5 day/wk) Moderate Intensity Physical Activity (30 mins accum 5-7/wk) |
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What are Training Principles?
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Specificity (running-cardio endurance)
Progressive overload (increase amounts of stress) Overtraining (training too much) Reversibility (50% of improvement lost within 2 months) |
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What's the relationship between physical work capacity, aging, and lifestyle habits.
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It's never too late to take action. Physical activity provides benefits at any age.
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