1
Q
In any year, __ (‘x’ in ‘x’ amt of ppl ) adults report depression.
By age 40, __ (x in x amt of ppl)
A
1 in 5
1 in 2
2
Q
What is the leading cause of disability?
A
Depression
3
Q
What age range is most vulnerable to depression?
A
15 to 24
4
Q
What % onset in childhood or adolescence for depression?
A
70%
5
Q
Up to __% of homeless ppl are depressed
A
67
6
Q
What is the economic burden of depression?
A
$51B
7
Q
Depression reduces life expectancy by how much (years)?
A
20 years
8
Q
In 2019, an estimated ___ million ppl, (5% of all adults) experienced depression
A
280
9
Q
What is the second leading cause of death among 15-34 year olds?
A
Suicide/depression
10
Q
Indigenous groups are _-_x higher to suffer from depression
A
5-6X
11
Q
__% of college students reported negative impacts of COVID-19
A
91%
12
Q
What did college students struggle with the most during the pandemic?
A
89% struggled with concentrating
86% felt socially isolated and had sleep disruptions
82% worried about academic performance
13
Q
What percentage of university students did not use school counselling services?
A
93%
14
Q
What percentage of university students used exercise as a method of coping during COVID-19?
A
31%
15
Q
Which exercise treatments were well tolerated for ppl with depression?
A
Yoga and strength training
16
Q
Which exercises were most beneficial to those who are depressed?
A
Walking, jogging, yoga and strength training (esp. when intense)
17
Q
What percentage of ppl use exercise to cope with stress?
A
14%
18
Q
What percentage of students (Quebec universities) do not meet the recommended guidelines of 150 minutes per week?
A
55%
19
Q
Who is more likely to be inactive, women or men?
A
Women
20
Q
_ in _ students use active transportation
A
1 in 3
21
Q
__% of Quebec university students ate the recommended amount of fruits and vegetables
A
19%
22
Q
The average person spends ___ minutes on social media every day
A
145
23
Q
The _____ index is somewhat comparable to BMI, but gibes a more fair comparison between individuals of different stature.
A
Ponderal
24
Q
A BMI of >25.00 indicates…
A
Overweight
25
A BMI of 30.00-34.99 indicates..
Obese class I
26
A BMI of 35.00-39.99 indicates…
Obese Class II
27
A BMI of >40.00 indicates…
Obese class III
28
What is the normal range for BMI?
18.50-24.99
29
What is the healthy weight range of BMI (in terms of percentile)?
Between the 5th and 85th percentiles for age and sex
30
What is the relationship (type of curve) between BMI and all-cause mortality
U or J
31
What is obesity defined by adiposity for males and females respectively?
(% of body fat required to be obese)
Males: 25% body fat or greater
Females: 30% body fat or greater
32
What does obesity refer to?
An overfat level that brings with it increased risks of serious and fatal diseases
33
In 2022, almost __% of the Canadian population was overweight and __% were obese.
35%
30%
34
Which US state generally held up the best against obesity?
Colorado
35
What are some lab methods for determining body composition?
-Underwater weighing
-Bioelectric impedance
-Ultrasound
-X-rays
-MRI
36
What are some field methods to determine body composition?
-Body mass index (BMI)
-Skinfold measurements
-Circumference measurements
37
Do DEXA scans have a lot of radiation?
No. It is similar to that of a plane ride
38
What is the **margin of error** for assessing body composition using **field methods**?
+/- 4%
39
What are the American Heart Association’s standards for males and females in regards to waist/hip ratio?
Males: less than 1.0
Females: less than .80
40
Waist/hip ratio is related to what? (Type of obesity and fat)
Android obesity and internal body fat
41
True or false?
You can be obese and metabolically healthy.
True
42
Who invented BMI formula?
Adolphe Quetelet (1796-1874)
(He was a Belgian statistician)
43
BMI is also know as…
Quetelet index
Body mass index
Body mass indicator
44
What does TEF stand for?
Thermogenic Effect of Food digestion
45
What is PAL?
Total PA expressed as a ratio of RMR
46
what is NEAT?
Non-exercise activity thermogenesis
47
In 24hr energy expenditure…
__-__% is RMR
__% is TEF (thermic effect of feeding)
__-__% is TEA (thermic effect activity)
~60-75
~10
~15-30
48
__% of tissue lost is **muscle** during weight loss
25
49
In general, each kg of weight lost results in __ calories/day drop in RMR
20
50
Severe caloric restriction can reduce RMR by __%
45
51
Activity participation of US adults aged 18+ years
__% no activity
__% irregular activity
__% regular activity
30
45
25
52
What was the diet in the “lifestyle vs. Programmed exercise to treat obesity” research project
1200 kcal/d BCD diet
53
What is the English BMR formula for women?
BMR = 655 + (4.35 x weight in lbs) + (4.7 x height in inches) - (4.7 x age in years)
54
What is the English BMR formula for men?
BMR = 66 + (6.23 x weight in lbs) + (12.7 x height in inches) - (6.8 x age in years)
55
Who needs more calories?
Lean or less lean bodies
Lean
56
What does Harris Benedict Formula calculate?
BMR
Calories required
57
How many calories is Hardee’s most caloric burger?
1420 calories
58
How many kcals in a Big Mac?
540 kcal
59
To gain about 1 pound (0.45 kilos) per week, eat about ____-____ more calories per day than you expend
Ensure that you exercise regularly and include weight training to make sure that the weight gain is lean weight
400-500
60
What does BRFSS stand for?
Behavioural Risk Factor Surveillance System
61
Does getting stronger increase or decrease metabolic rate?
Increase
62
What are the 4 principles of building strength?
1- Specificity
2 - Individuality
3 - Reversibility
4 - Types of muscle action (isometric/isotonic/isokinetic)
63
What is an isometric movement?
Although muscles produce form, there is no movement (ex: pushing against an immovable object)
64
What is an isotonic muscle action?
Muscles produce force and change their length
65
What are the 2 types of isotonic muscle actions?
Concentric
Eccentric
66
What is isokinetic muscle action?
Muscle produces force and its length changes at a constant rate
(Usually seen only with computerized equipment in rehabilitation settings)
67
The American College of Sports Medicine (ACSM) reccomends __ - __ exercises, for major muscle groups, _ days per week
8 - 10
2
68
The American College of Sports Medicine (ACSM) guidelines were from which year?
1998
69
In an effective partner-assisted lift..
A partner would help with the _____ (concentric/eccentric) portion of a rep (or just help you past a ‘’sticking point’’)
Concentric
70
What are the 3 ‘’predicting 1RM’’ formula estimation authors
(Idk how tf to label this, just give the names of the 3 ppl)
1. Matt **Brzycki** (1998)
2. TR **Beachle** (2000)
3. R **Remedios** (2007)
71
The hand grip test is an ______ (isometric/isotonic/isokinetic) assessment
Isometric
72
What are muscular endurance tests for men and women?
Men: modified dip
Women: modified push up
Both: bent leg curl ups or abdominal crunches
73
What is rate of improvement (for training) related to? (3)
1. Genetic ability
2. Starting point
3. Commitment
74
What physiological factors affect strength? (4)
-Neural stimulation
-Types of muscle fibre
-Overload
-Specificity of training
75
Strength of contraction is determined by… (for neural stimulation)
-Frequency of stimulation
-Number of fibres stimulated
76
Slow twitch fibres = greater capacity for ______ (aerobic/anaerobic) work
Fast twitch fibres = greater capacity for ______ (aerobic/anaerobic) work
Aerobic
Anaerobic
77
Which type of fibre produces more overall force?
Fast-twitch fibres
78
What does SAID stand for (specificity)?
Specific Adaption to Imposed Demand
(Attempting to improve sport specific skills + training should resemble those movement patterns)
79
Loss of lean body mass with aging ____ (slows down / speeds up) resting metabolic rate
Slows down
80
What is sarcopenia linked to?
-Falls
-Functional decline
-Osteoporosis
-Glucose intolerance
81
What are some side effects to anabolic steroids?
-Hypertension
-Fluid retention
-Tumours
-High cholesterol/lipids
-Reduced HDL
-Behaviour changes (roid rage)
Etc…
82
What is passive flexibility?
ROM you can achieve when someone moves a body part for you
83
What is active flexibility?
ROM you can achieve when you move body parts yourself using your own muscles
84
True or false?
Flexibility improves slowly
False, it improves very quickly.
85
What is joint ROM influenced by?
-Genetics
-Age
-Gender
-Activity
-Stretching
86
What is ballistic stretching?
Muscle is stretched by concentrically contracting opposing muscle groups
-Not recommended bc the dynamic action may elicit a ‘’stretch reflex’’
87
What is proprioceptive neuromuscular facilitation (PNF)?
-requires a partner to passively stretch the target muscle and to resist you while you attempt to contract the opposing muscle
-Recommended as very effective but requires a partner
88
What composes the musculoskeletal system (4)?
-bones
-muscles
-joints
-connective tissues
89
What does functional health include?
1) Functional ability
2) Role ability
90
What is functional health also known as?
Health-related quality of life
91
For the twin case (With SCI) what were the findings..?
__% difference in muscle cross-sectional area at the thigh and calf between twins.
BMD in twin 2 was ____ at all lower limb sites
BMD at spine was __% lower in twin 2
30
Lower
93
92
The adult skeleton is replaced about every __ years
10
93
**osteoporosis** is a public health threat to __% of ppl over the age of 50.
55%
94
What is osteoporosis marked by?
Low BMD -> increases bone fracture risk
95
Osteoarthritis impacts __% of the US population and is expected to impact __% by 2030
12
25
96
What is the most common form of joint disease?
Osteoarthritis
97
What is osteoarthritis associated with?
Joint pain, dysfunction, and irreversible loss of articular cartilage
98
The most common MSK disorders that result from low PA levels are…
Osteoporosis
Osteoarthritis
Sarcopenia
99
Typically a Z-score of __ to __ is qualified as osteopenia
-1.0 to -2.0
100
Z-score below -2.0 is diagnostic for ______
Osteoporosis
101
_____ (hormone) is protective of bone because it inhibits bone restoration and promotes bone formation
Estrogen
102
The global prevalence of osteoporosis in the elders of the world is ___%, in older women it is ___% and in older men it is ___%
21.7
35.3
12.5
103
Which fractures are associated with an increased risk of death?
Vertebral and hip
104
_____ athletes typically have lower BMD than athletes competing in other sports
Endurance
105
Risk of bone stress fractures (BSIs) is increased and represents __% of the injuries seen in sports clinics
20
106
__-__% of long-distance runners have had at least one BSI, and __-__% of track-and-field athletes will develop a BSI within their first year of training
33-66
5-21
107
What are the primary risk factors for development of osteoarthritis?
-Age
-Obesity
-Injury or overuse
-Genetics
-Muscle weakness
108
Bed rest studies have shown a severe ______ in VO2 max and other physiological studies
Decrease
109
There was a 7 year long study following male master cyclists in which __% met the criteria for osteopenia or osteoporosis
89.5
110
Handgrip dynamometry assesses _____ strength
Static
111
Isokinetic dynamometry assesses _____ strength
Dynamic
112
Who is the sit-to-stand test good for testing?
Older adults (tests their muscular endurance)
113
Muscular power is easiest to test in who?
Younger people (bc of the need for explosive effort)
114
What are traditional power tests?
Standing long jump, vertical jump,etc.
115
What are balance tests?
One-leg stand
Gait speed on a strait or curved course
Berg balance
116
What are gait assessments used for?
Used to evaluate functional health of older people
117
What are some gait assessments?
-Get-up-and-go test
-Curved walking course assessments
118
What is a flexibility and ROM test?
Goniometry (requires professional to measure joint angles, movement limitations, or both)
119
What are assessments for bone strength?
-Dual-energy X-ray absorptiometry (DXA)
^ gold standard for measuring BMD
-Ultrasounds (less reliable than DXA)
120
What is role ability?
Ability to perform activities of daily living (ex: bathing and laundry)
121
Mortality rates associated with falls have increased by __% between 2001 and 2019 among adults aged 65 and up.
111%
122
**When** were the methodological changes to the BRSFF self-reported obesity study?
2011
123
Which group of people are most likely to develop metabolic syndrome in Canada?
Aboriginals
(45.4% for women and 41.3% for men)
124
Which group of people in Canada are least likely to develop metabolic syndrome?
Chinese women
125
In 2008-09, approximately 2.4 million Canadians had diagnosed diabetes, roughly __% overall, or _ in _ people (x/x).
6%
1 in 15
126
Which province had the highest rate of diabetes?
Newfoundland and Labrador (6.5%)
127
Which province had the lowest rate of diabetes?
Nunavut (4.4%)
128
What are endorphins?
Natural pain killers
129
Exercise lowers _____ (hormone) levels
Cortisol
130
Healthy People 2020 set goals for students at MVPA for at least __% of class time
50
131
MVPA maximum class participation is usually __-__% (Rink, 2010).
28-35
132
What does NASPE stand for?
National Association for Sport and Physical Education
133
True or false?
According to the Canadian Perspective (Barrett, 2014) this is the first generation of children to live shorter lives than their parents.
True
134
Low PA levels can be blamed on factors such as… (3)
Changes in lifestyle
School policies
Communities in which we live
135
PA guidelines were developed by **Canadian Society for Exercise Physiology (CSEP)** in ____ (year) for the following groups:
Children (__-__ yrs)
Youth (__ - __ yrs)
Adults (__-__ yrs)
Older adults (__-__ yrs)
1995
4-11
12-17
18-64
65+
136
What was concluded for the Trois Rivières longitudinal study (circa 1990)?
Daily PHE **did not** signficantly help nor hinder academic achievement.
137
Which provinces (3) have specifically mandated DPA (daily physical activity)?
Alberta (2005)
Ontario (2005)
British Columbia (2008)
138
What is **whole school DPA**?
Use of discrete and consistent blocks of time in the school day. Results in a high degree of DPA program fidelity and participation
139
What is **teacher-driven DPA**?
Wide ranging levels of commitment and program fidelity
140
What’s **student-facilitated DPA**?
Students met the mandate, with the assistance of teachers. Potential for by-in and commitment is high!
141
True or false?
**School-Based PHE** focuses solely on **health-related physical education**.
False!
Does not focus solely on health-related physical education
142
What does School-based PHE focus on? (3)
Teaches how to move and become or maintain health
Promotes health benefits of PA
Focuses on learning, not simplistic behaviour or solely physiological status
143
The amount of time spent in MVPA during PE class can be increased by an average of __%
50.3
144
Increase in the percentage of time spent in MVPA in PE class can range from __ - __% (average increase of 10%)
3.3 - 15
145
Significant increase in _____ (aerobic/anaerobic) capacity can be obtained with high quality PHE programs
Aerobic
146
What does the **Sports, Play and Active Recreation for Kids (SPARK)** program promote?
Enjoyable activities
Teaches movement skills
147
Which 3 provinces in Canada certify elementary-school PHE specialists?
Quebec
PEI
Nova Scotia
148
True or false?
Strength gains before puberty are mostly neural
True
(Better/more efficient muscle fiber recruitment)
149
True or false?
Youth are recommended to be exposed to a variety of sports.
True
150
True or false?
Sport participation increases likelihood of injury
True
151
**Leisure scholars** suggest that PA is supposed to constitute up to __% of a person’s leisure time.
20
152
Overall school-based guidelines..
Vigorous intensity aerobic activities _+ days/week
Muscle strengthening _-_ days/week
Bone strengthening exercises _-_ days/week
3
2-3
2-3
153
Preeclampsia is diagnosed after __ weeks gestation
20
154
Symptoms of preeclampsia include…
-persistent hypertension (140/90 mmHg)
-proteinuria (24-h urinary protein levels equal to or more than 0.3g/d)
- Major organ dysfunction..
(Also thrombocytopenia (low platelets), elevated liver enzyme activities, persistent headaches or visual disturbances and epigastric pain)
155
What are fetal risks regarding preeclampsia?
-preterm birth
-intrauterine growth restriction (IUGR)
-death
156
What are maternal risks of preeclampsia?
-abruption placentae (placental lining separated from the uterus)
-renal failure
-pulmonary edema
-cerebral hemorrhage
-stroke
-circulatory collapse
EDKP 330
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