According to the book, what is the minimum recommended adult exercise guideline?
30 minutes of moderate-intensity exercise per day, at least 5 days per week.
According to the book, more than what portion of North American adults fail to meet the minimum exercise guideline?
More than half of all North American adults.
What are the 9 characteristics of the current model of medical care in Canada listed in the book?
• Many specialists with lack of integration/holistic perspective • High rate of medical errors (primarily with medications) • High rates of preventable re-admissions (20–40% preventable) • Poor satisfaction with care (epidemic of unmet needs) • Increasingly complex interventions and surgeries • High degree of government intervention and control • Some government policies go against what is best for the client/patient • Preoccupation with costs and performance (focus not on client/patient) • Tremendous human and cost burden
What are the 6 ‘Current Statistics’ points listed in the book?
• Dramatic increase in the number of older and frail older adults • One in five baby boomers will develop dementia • Cardiovascular disease is the #1 cause of all hospital admissions • 10% of all adults 65+ are diabetics • Only 42% of diabetics in North America receive adequate care • Increase in incidence of cancer among older adults
According to the book, what are the 11 physiological responses to a sedentary lifestyle?
• 78% do insufficient or no physical activity • Average muscle tissue loss of 5–7 lbs/decade • Muscle loss decreases metabolic activity • Gradual weight (fat) gain • Decrease in glucose tolerance • Decrease in contractility of ventricles • Decrease in stroke volume, cardiac output and max VO₂ • Decrease in total blood and plasma volume • Increase in resting heart rate and blood pressure • Decrease in HDL cholesterol • 3.2 million deaths per year directly linked to a sedentary lifestyle
What programming approach elicits greater benefits according to the book?
Adopt a progressive approach that gradually increases exercise intensity; trained fitness instructors set appropriate programming for deconditioned or exercise‑adverse individuals.
How is BMI (Body Mass Index) calculated, according to the book?
BMI = weight (kg) ÷ [height (m)]². It is a screening tool for possible weight problems.
Among adults, what BMI score defines obesity and extreme (morbid) obesity in the book?
Obesity: BMI ≥ 30. Extreme/morbid obesity: BMI > 40.
At a height of 5’9”, what weight ranges correspond to each BMI category listed in the book?
Underweight: 124 lbs or less; Healthy weight: 125–168 lbs; Overweight: 169–202 lbs; Obese: 203 lbs or more.
What are the 7 BMI ‘overweight’ thresholds by ethnicity listed in the book?
• Caucasian: 25.0 • Black African & Black Caribbean: 26.3 • Ethiopian: 20.4 • Chinese: 23.1 • South Asian: 23.0 • Indonesian: 21.8 • Polynesian: 29.5
What are the 2 women’s waist circumference thresholds listed in the book?
• >31.5 inches indicates excess abdominal fat and increased risk • >35 inches indicates overweight/obesity and greatly increased disease risk.
What are the 2 men’s waist circumference thresholds listed in the book?
• >34 inches increases disease risk • >40 inches indicates overweight/obesity and much higher risk of chronic disease.
What are the 2 fat-distribution patterns described in the book and what do they mean?
• Gynoid (pear-shaped): fat mostly on hips/buttocks • Android (apple-shaped): fat mostly on abdomen/trunk; carries higher risk of diabetes, elevated blood lipids, high blood pressure and heart disease (visceral fat near liver/coronary vessels).
What is gestational diabetes according to the book?
A type of diabetes that develops during pregnancy due to insufficient insulin to meet increased demands; affects 5–20% of pregnant women; usually resolves after delivery when managed.
What is metabolic syndrome as defined in the book?
A pattern of abnormalities resulting from insulin resistance that can lead to cardiovascular disease and premature death.
What are the 6 characteristics of metabolic syndrome listed in the book?
• Insulin resistance • Hypertension • Abnormalities of blood clotting • Low HDL and high LDL cholesterol • High triglycerides • Excess visceral/abdominal fat
What are the 5 measurement thresholds used in the book to identify metabolic syndrome?
• High blood pressure: >130/85 mmHg • Central obesity (waist circumference): Men >102 cm, Women >88 cm • High triglycerides: >150 mg/L (1.7 mmol/L) • Low HDL: Men <40 mg/L, Women <50 mg/L • Insulin resistance: >100 mg/dL
According to the book, which disease is the single largest killer of North Americans?
Coronary artery disease (CAD); more deaths occur from heart disease than from all cancers combined.
How does the book define coronary artery disease (CAD)?
Disease where atherosclerotic plaques build up in the coronary arteries, reducing blood flow to cardiac muscle; can precipitate myocardial infarction.
What is arteriosclerosis according to the book?
Age-related decrease in the elasticity of blood vessel walls, which can worsen the effects of atherosclerosis.
What are the 4 guiding principles of the Pan-Canadian Healthy Living Strategy listed in the book?
• Priority to promotion and prevention • Integration (vertical and horizontal) • Partnership and shared responsibility • Evidence-informed practice
What are the 4 sectors named in the Pan-Canadian Healthy Living Strategy model?
• Health • Social • Environment • Economic
What are the 4 strategic approaches listed in the Pan-Canadian Healthy Living Strategy?
• Leadership and policy development • Knowledge development and exchange • Community development • Public information
What are the 3 ‘Build on Existing Priorities’ areas listed in the book?
• Physical activity and healthy eating • Tobacco control and healthy weight • Priorities including CVD, cancer, diabetes, chronic lung disease, alcohol misuse
