KIN 122 1st EditionExam # 1 Study Guide Lectures: 1 – 8Health key concepts: 1. Not just absence of disease2. Multidimensional3. ContinuumLeading causes of death:1. Heart disease2. Cancer3. Chronic lower respiratory diseaseMajor shift from infectious diseases to lifestyle and age-related diseases from 1900-1997Risk 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/treatedo Ex: tobacco use- Non-modifiable: those which are inherited – can’t be changedo Ex: age- High-income countries vs. low-income countries:Wellness = State of optimal overall healthSix components of wellness:1. Physical health2. Environmental health3. Spiritual health4. Emotional health5. Intellectual health6. Social healthPhysical 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, hobbieso 2. Lifestyle: occupational, transportation, householdExercise = 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 exerciseFitness = 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 compositiono 2. Skill related fitness: ability to perform specific skills required to take part in various activities and sports- Components: agility, balance, coordination, speed, power, quicknessPhysical 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/weeko Some activity is always better than none!- For Children and adolescents:o 60 mins or more/dayo Most PA should be moderate or vigorous intensity aerobic activity- Should include vigorous intensity PA at least 3 days/weeko 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 inactivityPhysical 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 regionPhysical Activity MeasurementTool Description Pros ConsSelf-report Individuals indicate current level of participation in terms of frequency, intensity, duration (ex: questionnaires, activitylogs)Non-evasive, quick, easy and cost effectiveNot as accurateObservation Observe and record physical activity behaviorLess subjective Not cost-effective, not feasible for large studiesPedometer Objective – counts number of steps a person takesInexpensive, more accurate than self reportMay sense movement other than walking, don't provide info about intensity/duration, may not capture all movementAccelerometer Electric sensors measure quantity and intensity of movement – small monitor usuallyworn on waistCapable of measuring and storing intensity, frequency, pattern andduration of activity, more sensitiveExpensive, only captures lower body movementsFitness Study GuideDirect 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/walkVO2 = Rate of oxygen utilization during exerciseReflects:- 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-VO2Cardiac output (CO) = amount of blood leaving the heart per minuteCO = HR x SVHeart rate (HR) = # of beats/minuteStroke volume (SV) = amount of blood heart pumps with each beatArterial-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 ofexercise trainingCardiorespiratory The ability of the body’s circulatory (heart, bloodvessels) and respiratory systems (lungs) to supply fuel during sustained moderate to vigorous activitiesOften reflected and measured as oxygen consumption (maximal/submaximal)Improved functioning and endurance – reduced risk for chronic diseases and deathBody composition Relative amount of bodyfat vs. lean body tissue (fat free mass – muscle, bone, water, skin and blood)Often expressed as % body fatLab tests (direct):Hydrostatic weighing“Bod pod”Duel energy X-ray absorptiometryField methods (indirect):Unhealthy body composition associated with increased risk of disease- reduce % body fat- increase fat free mass- improve bone mineral densitySkinfold method, bioelectrical impedance, body mass index, waist to hip ratio- improve anthropometric measuresMusculoskeletal - StrengthAbility of the muscles to develop maximal forceNo single test to measure overall strength/endurance – needs to be