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23 Cards in this Set

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What are the ACSM exercise recommendations?
Frequency- 3-5 d/wk.
Intensity of training-55/65-90% (HRmax). or 40/50-85%(VO2R)
What are the ACSM exercise recommendations?
Duration-20-60 min. minimum.
continuous or intermittent aerobic activity. Duration dependant on intensity. Moderate intensity is recommended.
What are the ACSM exercise recommendations?
Mode of activity- Any activity that uses large muscle groups, which can be maintained continuously, and is aerobic in nature.
What are the ACSM exercise recommendations?
Resistance training- Should be an integral part of an adult fitness program & sufficient intensity to enhance strength, muscular endurance, and maintain FFM. Resistance training should be progressive, individualized & stimulate all major muscle groups. 1 set of 8-10 reps, 2-3 d/wk. Multiple sets provide greater benefit.
What are the ACSM exercise recommendations?
Flexibility training- Flexibility exercises should be included in the fitness prog to develop & maintain range of motion (ROM). Should stretch the major muscle groups & performed 2-3 d/wk. Should include appropriate static and/or dynamic techniques.
What is a chronic disease? Give examples.
Disease lasting 3 or more months & can be treated but not cured.
Ex. cardiovascular disease, most cancers, osteoperosis, diabetes, obesity.
What % of deaths are related to chronic disease in the U.S.?
What are the top 3 contributors to chronic disease deaths?
Tobacco, Poor diet/lack of exercise, Alcohol.
What are the top 3 contributors to cancer deaths?
Tobacco, Adult diet/obesity, Sedentary lifestyle, Alcohol
What is hypertension?
Elevated blood pressure, 1 in 3 adults have it, "Silent killer" because there are no distinct symptoms, cause unknown.
What are prudent ways to prevent hypertension?
Maintain or achieve healthy body weight, nutritious diet, careful of sodium intake, physical activity, endurance training.
How much weight does the average American gain each year? How many kcals does this equate to each day?
1.75lbs. 16.78 kcals per day.
Be familiar with the Atkins Diet.
Atkins- Very low CHO, moderate to high protein & fat, caloric intake not counted but likely less than usual because of suppressed appetite due to ketosis, most ppl too full to eat large amounts.
Be familiar with the Zone Diet.
Low CHO (40%), high protein (30%), moderate fat (30%). Emphasis on MUFA & moderate fiber. Caloric intake not counted but approx. 1,000-1,600 kcal daily. CHO, protein & fats consumed in "blocks". Emphasis on low glycemic food.
Be familiar with the Ornish Diet.
High CHO, moderate protein, very low fat (10%). Emphasis on plant food & high fiber. Caloric intake not counted but likely to be less. "Eat when hungry, stop when full". Includes foods to emphasize, eat in moderation and foods to avoid. Goal is to prevent & reverse heart disease. Avoid: all meats, poultry, fish, dairy, oils, sugars alcohol, nuts, seeds, olives & avocados.
Which of the 4 diets is most effective?
None. Restriction of total caloric intake is most important factor not CHO, protein and fat distribution.
Weight loss & maintenance of lost weight is difficult.
For many individuals, what is even more challenging than weight loss?
Very difficult to keep the weight off. Only 5% of individuals who lose weight will keep it off.
Be familiar with the Weight Watchers diet.
Moderate CHO & protein & low fat intake. Moderate to high fiber intake. Caloric intake not counted but "points" system limits intake of calories. Points based on content of fat, fiber & kcals. Earn more points with exercise. Known for it's support network.
What are the advantages & disadvantages of low-fat diets?
Advantages: limits most caloric-dense nutrient. Limits an easy to overconsume nutritient. Plan has been successful for some people.Reduces total cholesterol & LDL-C.
Disadvantages: May increase blood triglycerides. May decrease HDL-C.
What are the advantages & disadvantages of low-CHO diets?
Advantages: Includes high fat/protein foods that are tasty. Reduces appetite due to ketosis. Plan has been successful for some people. Higher protein helps to preserve LBM. Alters insulin response. Reduces blood triglycerides, cholesterol & insulin. Increases HDL-C.
Disadvantages: No long-term date on safety or effectiveness.
Risk for some medical conditions may be increased.
How can you try & prevent many chronic diseases?
Maintain or achieve a healthy weight. Consume a healthy diet. Maintain or progress to a minimum of 150 minutes of moderate-intensity exercise each week.
What is the metabolic syndrome?
Risk factors: obesity, hypertension, dyslipidemia, glucose intolerance, insulin resistance.
Underlying factors: Obesity & insulin resistance, upper body obesity, visceral fat is easily mobilized.
Preventing: Routine physical exercise, maintain or achieve a healthy weight, consume a healthy diet. Physical activity has a direct & independent positive effect.
What is the "Health at Every Size" movement?
"Nondiet" approach. Emphasis on: Consuming a healthy diet, normalizing eating habits, moderate physical activity. Weight loss is not an expectation but may be a consequence. Success is defined as improved: metabolic fitness, eating behaviours & well being.