KIN 122 1st Edition Exam 1 Study Guide Lectures 1 8 Health key concepts 1 Not just absence of disease 2 Multidimensional 3 Continuum Leading causes of death 1 Heart disease 2 Cancer 3 Chronic lower respiratory disease Major shift from infectious diseases to lifestyle and age related diseases from 1900 1997 Risk factor An aspect of personal behavior or lifestyle an environmental exposure or an inborn inherited characteristic that is known to be associated with health related conditions When present long term they can increase the probability of developing chronic diseases or premature death Modifiable those which are attributable to lifestyle choices can be changed treated o Ex tobacco use Non modifiable those which are inherited can t be changed o Ex age High income countries vs low income countries Wellness State of optimal overall health Six components of wellness 1 Physical health 2 Environmental health 3 Spiritual health 4 Emotional health 5 Intellectual health 6 Social health Physical activity any bodily movement produced by contraction of the skeletal muscles that results in a substantial increase in energy expenditure above resting levels Types of PA o 1 Leisure time exercise sports hobbies o 2 Lifestyle occupational transportation household Exercise A subset of physical activity planned structured repetitive physical activity Specific objective to improve or maintain fitness physical performance or health All exercise is physical activity but not all physical activity is exercise Fitness a characteristic of a person not a behavior a desired outcome of physical activity behavior 2 Aspects o 1 Health related fitness focused on areas that relate to our overall health status and our ability to perform daily tasks and activities Components cardiorespiratory fitness musculoskeletal fitness body composition o 2 Skill related fitness ability to perform specific skills required to take part in various activities and sports Components agility balance coordination speed power quickness Physical Activity Guidelines For cardio or aerobic activities o For substantial health benefits 150 min week of moderate intensity PA ex brisk walking OR 75 min week of vigorous intensity PA ex jogging running OR Equivalent combo of moderate and vigorous intensity PA Moderate 30 mins 5 days week Vigorous 25 mins 3 days week For additional and more extensive health benefits double those values For muscle strengthening activities o Moderate or high intensity activities for all major muscle groups on 2 or more days week o Some activity is always better than none For Children and adolescents o 60 mins or more day o Most PA should be moderate or vigorous intensity aerobic activity Should include vigorous intensity PA at least 3 days week o Should include muscle and bone strengthening activity on at least 3 days week For older adults o Same as for adults except If they cant do 150 mins because of chronic conditions should do as much as they can Focus on balance activities if at risk for falls Be aware of how chronic health conditions affect ability to do regular physical activity For adults with disabilities o Same as for adults except If they can t do 150 mins because of chronic conditions should engage in physical activity according to their abilities and avoid inactivity Physical activity levels by characteristic Sex women less active Age older you get less active you become Education lower education level less active Income lower income less active Race minorities typically less active Geographic location The south is the most inactive region Physical Activity Measurement Tool Description Pros Cons Self report Individuals indicate current level of participation in terms of frequency intensity duration ex questionnaires activity logs Non evasive quick easy and cost effective Not as accurate Observation Observe and record physical activity behavior Less subjective Not cost effective not feasible for large studies Pedometer Objective counts number of steps a person takes Inexpensive more accurate than self report May sense movement other than walking don t provide info about intensity duration may not capture all movement Accelerometer Electric sensors measure quantity and intensity of movement small monitor usually worn on waist Capable of measuring and storing intensity frequency pattern and duration of activity more sensitive Expensive only captures lower body movements Fitness Study Guide Direct vs indirect measurement Direct measure laboratory test measuring the exact thing you are trying to assess Indirect measure field test measuring something else as a measure of the thing you are trying to asses Ex beep test 1 5 mile run walk VO2 Rate of oxygen utilization during exercise Reflects The capacity of the cardiorespiratory system to transport oxygen to the working muscles The utilization of oxygen by the muscles during exercise Fick equation components and change with exercise VO2 CO x A VO2 Cardiac output CO amount of blood leaving the heart per minute CO HR x SV Heart rate HR of beats minute Stroke volume SV amount of blood heart pumps with each beat Arterial venous o2 different A VO2 difference in oxygen content between the arterial blood up oxygen and the venous blood down oxygen Fitness Outcome Description Tests Benefits effects of exercise training Cardiorespiratory The ability of the body s circulatory heart blood vessels and respiratory systems lungs to supply fuel during sustained moderate to vigorous activities Often reflected and measured as oxygen consumption maximal submaximal Improved functioning and endurance reduced risk for chronic diseases and death Body composition Relative amount of body fat vs lean body tissue fat free mass muscle bone water skin and blood Lab tests direct Unhealthy body composition associated with increased risk of disease Often expressed as body fat Hydrostatic weighing Bod pod Duel energy X ray absorptiometry reduce body fat Field methods indirect improve bone mineral density increase fat free mass Musculoskeletal Strength Musculoskeletal Endurance Musculoskeletal Flexibility Ability of the muscles to develop maximal force Ability of muscles to exert submaximal for extended period of time forced sustained for a couple seconds to a couple of minutes Ability of a joint to move freely through a full range of motion Skinfold method bioelectrical impedance body mass index waist to hip ratio improve anthropometric measures No single test to measure overall strength