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health and wellness
health and wellness ppt notes
80
Anatomy
Graduate
04/18/2012

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Term
define health
Definition
heatlh is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity
Term
define wellness
Definition
wellness is a multidimensional state of being describing the existence of positive health in an individual as exemplified by quality of life and a sense of well-being
Term
what physical factors influence health and wellness
Definition
age, growth, gender
Term
what heredity factors influence health and wellness
Definition
body size, muscle fiber composition
Term
what environmental factors influence health and wellness
Definition
climate, air quality
Term
what aspects of physical activity affect health and wellness
Definition
amount, type of participation
Term
what social factors influence health and wellness
Definition
leisure time activities, societal influences
Term
what are cardiovascular adaptations to exercise
Definition
increased cardiac output, increased heart rate, increased bloodflow to working muscles, increased systolic blood pressure, increased cardiac contractility, decreased peripheral resistance, increased venous return
Term
what are pulmonary adaptations to exercise
Definition
increased minute ventilation (increased tidal volume, increased breathing frequency); decreased inspiratory/expiratory reserve
Term
what are musculoskeletal adaptations to exercise
Definition
increased bloodflow to working muscle, increased bone density, increased muscle strength, increased ligament strength/flexibility/thickness, increased articular cartilage thickness, increased oxidative capacity
Term
what limits aerobic capacity in children
Definition
cardiac size and pulmonary capacity
Term
what limits peak VO2 in children
Definition
blood volume and hemoglobin
Term
why do children have to do increased work for breathing
Definition
smaller airways
Term
how does muscle strength and endurance in children affect their ability to exercise
Definition
limited tolerance for high-intensity and heavy resistance exercise; limited muscle mass and strength
Term
describe flexibility in children
Definition
limited flexibility following skeletal growth
Term
describe body composition in children
Definition
lean body mass increases with age after infancy. Obesity epidemic is an important consideration
Term
describe cardiovascular, pulmonary, and aerobic capacity in adulthood
Definition
sex-related differences emerge in stroke volume, hemoglobin content, and cardiac output
Term
how does body fat change as we age
Definition
body fat increases 2-2.5% per decade even in regularly exercising individuals
Term
describe cardiovascular, pulmonary, and aerobic capacity in older adulthood
Definition
max heart rate decreases, blood pressure increases, cardiac output decreases, and stroke volume decreases. Increased work of breahtting and decreased compliance
Term
how does muscle mass change with age
Definition
decreases
Term
what are benefits of physical activity
Definition
weight control; reduce risk of cardiovascular disease; reduce risk of type 2 diabetes and metabolic syndrome; reduce risk of some cancers; strengthen bones and muscles; improve mental health and mood; improve ability to do daily activities and prevent falls in older adults; increase chances of living longer
Term
how often should infants interact with caregivers in physical activities that are dedicated to exploring movement and the environment
Definition
daily
Term
how often should caregivers place infants in settings that encourage and stimulate movement experiences and active play
Definition
short periods serveral times a day
Term
what should caregivers understand about activity for infants
Definition
physical activity in a safe environment is important and should promote movement skills by providing opportunities for structures and unstructured physical activity
Term
how much structured physical activity should toddlers engage in each day
Definition
30 minutes
Term
how much unstructured physical activity should toddlers engage in each day
Definition
at least 60 minutes
Term
what is the maximum amount of time (at one time) that toddlers should be sedentary, except when sleeping
Definition
60 minutes
Term
describe the types of activity that should be facilitated for toddlers
Definition
toddlers should be given ample opportunities to develop movement skills that will serve as the building blocks for future motor skillfulness and physical activity. Toddlers should have access to indoor and outdoor areas that meet or exceed recommended safety standards for performing large-muscle activities
Term
what are caregivers of toddlers responsible for
Definition
understanding the importance of physical activity and promoting movement skills by providing opportunities for structured and unstructured physical activity and movement experiences
Term
how much structured physical activity should preschoolers engage in each day
Definition
60 minutes
Term
how much unstructured physical activity should preschoolers engage in each day
Definition
60 minutes
Term
what is the maximum amount of time (at one time) that preschoolers should be sedentary, except when sleeping
Definition
60 minutes
Term
describe the types of activity that should be facilitated for preschoolers
Definition
preschoolers should be encouraged to develop competence in fundamental motor skills that will serve as the building blocks for future motor skillfulness and physical activity. Preschoolers should have access to indoor and outdoor areas that meet or exceed recommended safety standards for performing large muscle activities
Term
what are caregivers of preschoolers responsible for
Definition
understanding the importance of physical activity and promoting movement skills by providing opportunities for structured and unstructured physical activity and movement experiences
Term
what does physical activity do for you
Definition
regular physical activity improves overall health and fitness and reduces risk of many chronic diseases
Term
how much physical activity should children and adolescents do each day
Definition
60 minutes or more
Term
how often should children and adolescents do vigorous-intensity aerobic activity
Definition
at least 3 days/week
Term
how often should children and adolescents do muscle strengthening activities
Definition
at least 3 days/week
Term
what are examples of muscle strengthening actiities tha tchildren can do
Definition
tug of war, push-ups, weights/bands, rope climbing, sit ups, play ground equipment, gymnastics
Term
how often should children and adolescents do bone strengthening activities
Definition
at least 3 days/week
Term
what are examples of bone strengthening actiities tha tchildren can do
Definition
jump rope, hopscotch, hopping/skipping/jumping, running, sports
Term
what are examples of moderate-intensity aerobic exercise that children can do
Definition
hiking, skateboarding, rollerblading, bike riding, walking
Term
what are examples of moderate-intensity aerobic exercise that adolescents can do
Definition
canoeing, hiking, skiing, skateboarding, rollerblading, brisk walking, bike riding, sweeping, mowing lawn, baseball, softball, basketball, volleyball
Term
what are examples of vigorous intensity aerobic exercises that children can do
Definition
active running/chasing games, bike riding, jump rope, martial arts, running, sports
Term
what are examples of vigorous intensity aerobic exercises that adolescents can do
Definition
active running/chasing games, bike riding, jump rope, martial arts, running, sports, dancing, cheerleading
Term
what are examples of muscle strengthening actiities that adolescents can do
Definition
tug of war, push-ups, weights/bands, rope climbing, sit ups, rock climbing, gymnastics, cheerleading
Term
what are examples of bone strengthening actiities that adolescents can do
Definition
hopping, skipping, jumping, jumping rope, running, sports
Term
describe moderate intensity activity
Definition
5-6/10, heart beats faster than normal, breathing harder than normal
Term
describe vigorous intensity activity
Definition
7-8/10, heart beats much faster than normal, breathing much harder than normal
Term
what are activity recommendations for adults
Definition
2.5 hours moderate-intensity aerobic + muscle strengthening 2 days OR 75 minutes vigorous-intensity aerobic + 2 days muscle strengthening OR equivalent mix of moderate and vigorous intensity aerobic + muscle strengthening
Term
does it count to get 10 minutes of activity at a time
Definition
yes
Term
for greater health benefits, what are exercise recommendations
Definition
5 hours moderate-intensity or 2.5 hours vigorous intensity aerobic activity or equivalent mix/week
Term
what are light activities for adults
Definition
shopping, cooking, laundry
Term
do light activities count towards activity recommendations
Definition
no
Term
describe moderate intensity activity for adults
Definition
reases heart rate and causes sweating
Term
what are examples of moderate intensity activities for adults
Definition
fast walking, water aerobics, easy bike ride, push mowing
Term
describe vigorous intensity activiteies ofr adults
Definition
increased heart rate and respiratory rate
Term
what are examples of vigorous intensity activities for adults
Definition
jogging/running, swimming laps, hard bike ride, tennis, basketball
Term
how does vigorous intensity relate/compare to moderate intensity
Definition
1 minute of vigorous intensity activity is about the same as 2 minutes of moderate intensity actiity
Term
what is the least effort on the borg category rating scale
Definition
6
Term
what is maximum effort on the borg scale
Definition
20
Term
what is the borg strength training zone
Definition
15-17
Term
what is the borg endurance training zone
Definition
11 to 13
Term
what is the scale of the OMNI picture system of perceived exertion for adults
Definition
0-10
Term
reps/sets for muscle strengthening in adults
Definition
8-12 reps for 2-3 sets
Term
what is one of the most important elements for maintaining health and functional independence in older adults
Definition
regular activity
Term
if an older adult is fit and without limiting health conditions, can they follow general recommendations?
Definition
yes
Term
what are activity recommendations for older adults
Definition
same as for adults
Term
what are some suggestions for activities
Definition
choose an enjoyable activity. Try different activities. Return to activity soon following illness. Maintain healthy weight. Pay close attention to balance and fall prevention strategies. Exercise is indicated for people with chronic disease.
Term
what are barriers to physical activity
Definition
time, inconvenience, lack self-motivation, not fun, lack confidence, fear injury, have been injured, lack self-management, lack support, nowhere to exercise
Term
what are physical activity recommendations for pregnant women
Definition
healthy women should get at least 150 minutes of moderate intensity aerobic activity each week. Women who already do vigorous intensity aerobic activity can continue doing so with communication/planning with healthcare provider
Term
what are risks of moderate-intensity aerobic activity during pregnancy
Definition
low. Avoid activities that include supine lying, risk of fall, or risk of abdominal injury
Term
how to incorporate activity into the lives of people with disabilities
Definition
should be as close to guidelines for age as possible. Consult a PT
Term
at what BMI is a child overweight
Definition
85-95 percentile for age and sex
Term
at what BMI is a child overweight
Definition
over 95 percentile for age and sex
Term
at what BMI is an adult overweight
Definition
25-29.9
Term
at what BMI is an adult obese
Definition
over 30
Term
what percentage of NC adults are obese
Definition
29.40000%
Term
what percentage of NC African Americans are obese
Definition
41.10000%
Term
how many children in the US are obese
Definition
12 million
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