Heart
What is a normal blood pressure reading for most adults?
A normal blood pressure reading is generally between 90/60 and 120/80 millimeters of mercury (mmHg).
A reading of 140/90 or higher would be considered high blood pressure or hypertension.
A reading lower than 90/60 is generally considered low blood pressure or hypotension.
What is the strongest bone in the body?
Femur
The femur can support as much as 30 times the weight of your body!
Give an example of cardiovascular exercise.
Some examples of cardiovascular exercises are: walking, running cycling, swimming, dancing, rowing, and hiking.
Cardiovascular exercises include activity that increases your heart rate and breathing.
How many hours of sleep is recommended each night?
7-9 hours of sleep a night.
Name one action you can take to promote heart health.
Improve sleep quality, maintain a healthy weight, eat balanced meals, get active, stop smoking, reduce alcohol consumption.
What type of exercise promotes strong bones?
Weight-bearing exercise.
What are weight-bearing exercises? Any exercise that puts stress on your bones to promote bone tissue density. Some examples are walking, dancing, hiking, resistance training, tai chi, and lunges.
How many minutes of moderate exercise should the average healthy adult participate in each week?
a. 230 minutes
b. 70 minutes
c. 150 minutes
It is recommended by the Department of Health and Human Services that the average healthy adult participates in 150 minutes of moderate exercise a week or 70 minutes of vigorous exercise a week. That means ideally the average adult should engage in moderate exercise for 30 minutes at least 5 days of the week.
Share your night time/pre-sleep routine!
free response :)
Name one common sign of a stroke.
Common signs of stroke include:
Weakness or numbness in the face, arm or legs, confusion or trouble speaking, loss of vision in one or both eyes, dizziness/loss of balance, severe headache.
What supplements are essential to maintaining healthy bones?
Calcium, Vitamin D, and Vitamin K.
Always talk to your Doctor about any supplements you plan on taking to ensure the correct dosage and to check for any drug interactions.
Share your favorite exercise that you do in therapy and why you enjoy it so much.
free response :)
True or False: Using screens before bed can reduce your quality of sleep.
True! Exposure to blue light before sleep can suppress the release sleep hormones like melatonin, impacting your ability to get drowsy and fall asleep quicky. If you can't give up your favorite TV show before bed, try setting a screen timer so that your TV automatically turns off after 15 minutes. Some screens have settings that change the tone of light from blue light to yellow light, which can reduce eye strain and have less effect on the release of melatonin.
What is the most common type of heart disease in the United States?
Coronary Artery Disease (CAD).
CAD occurs from plaque build up in the arteries that supply blood to the heart. The narrowing and hardening of these passageways can lead to lack of blood flow, heart attack, heart failure, and arrhythmia.
Osteoporosis.
Osteoporosis can be prevented and treated. Lifestyle choices like proper nutrition and physical activity can help prevent osteoporosis and support those who have it.
true or false: Physical activity is not only good for cardiovascular and bone health, but it is good for your brain.
True!
Greater physical activity is associated with improved cognitive performance in cognitive functions such as memory and concentration. Learning new exercises and practicing moving your body in new ways helps your brain to create new neural connections and can even increase the volume of areas in the brain like the hippocampus.
How many stages of sleep are there?
Five!
There are five stages of sleep, each differentiate based on brain activity during sleep. The most important stage of sleep for physical recovery is deep sleep. Deep sleep happens when your body becomes very still and your brain activity slows down. This allows for your body to repair and rebuild cells, secret hormones, and strengthen immunity.
On average who has a faster resting heart rate: A healthy adult or a newborn?
A newborn!
Newborn babies have an average heart rate of 70-190 beats per minute (BPM) at rest. The average heart rate of a health adult is around 60-80 BPM at rest.
True or false: Muscular strength and bone strength do not effect one another.
False!
Muscular strength affects bone strength is many ways. This is because bones harden when pulled on by muscle. Physical stress placed on bones allows for bone-forming cells to activate. Because of this interaction, the stronger our muscles become the more stress is placed on our bones which allows for the development of greater bone density.
What is the target heart rate for moderate exercise?
A target heart rate for moderate exercise is 50-70% of your maximum heart rate. An easy way to calculate your max heart rate is by subtracting your age from 220.
For example if you are 40 years old your maximum heart rate is 180 beats per minute. In that case a 40 year old should aim for 90-126 beats per minute to reach moderate exercise.
What is the most important factor to promoting good sleep?
The most important factor to promoting good sleep is maintaining a consistent sleep schedule. By going to sleep at the same time each night and following a pre-sleep routine, you can regulate your body's natural sleep-wake cycle.