1 — physical activity in health Flashcards
Health
Overall condition of a person’s body or mind and to the presence or absence of illnesses or injury
Determinants of health:
Income
Education
Housing
Food security
Physical activity
Smoking
Immunization
Wellness
[expands our idea of health] our ability to achieve optimal health + vitality (living life to its fullest)
[conscious effort + lifestyle]
Dimensions of wellbeing: 9
Physical
Emotional
Intellectual
Interpersonal/social
Cultural
Spiritual
Environmental
Financial
Occupational
The wellness continuum
Achieving wellness is constant and dynamic
Stages:
1. Low levels of wellness
2. Physical, mental, emotional symptoms
3. Change and growth
4. High levels of wellness
All dimensions are on their own trend
Can be isolated, but are interrelated
Physical fitness
Body’s ability to function efficiently and effectively
5 health related components:
Strength (Power, muscular, and absolute)
Flexibility
Cardiovascular endurance
Muscular endurance
Body composition
6 skill related components:
Agility
Speed
Reaction time
Blance
Power
Coordination
Muscular endurance
Force produced over repeated efforts (reps, sets)
Muscular strength
Amount of force produced in a single maximal effort
Muscular power
Ability to produce max force in minimum time (kg/s)
Morbidity
having a disease or a symptom of disease (amount within a population)
Comorbidity
having more than one morbidity at a time
Mortality
number of deaths due to a specific illness or condition
Agents of death (attributed to lifestyle)
Tobacco (number 1 controllable)
Inactivity
Poor diet
Modifiable risk factors
Physical activity
Healthy diet + body weight
Stres management
Avoid tobacco, drugs, and alcohol
Protect from disease and injury
Sedentary (risk factor)
Limit to 8 hrs/day, 3> screen time
Positive linear relationship
=> obesity + type 2 diabetes
Diet (risk factor)
- what can be wrong? (basic)
Not enough fruit/vegetables per day
Missing out on nutrients, natural sugars, vitamins, minerals, fiber, cholesterol, unsaturated fat
Drinking (risk factor)
Women = 2 standard drinks a day
Men = 3 standard drinks a day
AVOID IT
Inactivity (risk factor)
- general recommendations
- acute responses
150 minutes of moderate-vigorous cardio
Resistance training (lifting) — 2x a week
Exercise acutely:
increases dopamine/serotonin
Lower cortisol long-term
Burns calories/fat
Barriers to physical activity (try to list them)
Lack of time — priorities
Inconvenience
Lack of self-motivation
Lack of confidence
Fear of injury
Lack of self-management skills
Lack of support/encouragement
Infrastructure
Disadvantages to exercise (not many!)
Progressive overload
Safety
Risk management
Overtraining (too much too fast, RED–S [relative energy deficiency in sport] = endurance)
Pan-Canadian Public Health Network (PNH)
National wellness goals
- tackling obesity
Canadian Society for Exercise Physiology (CSEP)
24-hour movement guidelines
Sweat
Step
Sleep
Sit
