37. Health benefits

Question 1

Name 4 common, expensive, debilitating diseases that may be prevented/postponed w/ exercise training.

Answer 1

• Sarcopenia
• Osteoporosis
• Coronary Atherosclerosis
• Colon cancer

Question 2

What is the leading cause of death in the U.S.?

Answer 2

Coronary atherosclerosis

Question 3

Define atherosclerosis.

Answer 3

Blockage of coronary arteries, leading to death of cardiac tissue –> heart attack

Question 4

What is the general cause of a myocardial infarction?

Answer 4

Blood clot

Question 5

Over the range of physical activity, who gets the greatest change in health per unit increase in activity?

Answer 5

People who go from totally sedentary to moderately exercising

Question 6

Define osteoporosis.

Answer 6

Pathologically low bone density

Question 7

Define sarcopenia

Answer 7

Lessening of the flesh (losing muscle mass)

Question 8

Name 2 diff cancers whose incidence may be reduced by regular exercise training.

Answer 8

• Colon cancer

- Breast cancer

Question 9

Cite recent research findings that suggest that regular exercise improves/preserves the brain.

Answer 9

Praag and Gage:
-Running enhances neurogenesis, learning, long-term potentiation
Neeper = brain-derived neurotrophic factor supports survival of existing neurons, promotes growth and differentiation of new neurons and synapses

Question 10

Name at least 2 potential mechanisms that explain how exercise training may preserve brain function.

Answer 10

• CV support = reduce rate of dementia onset

- Neurogenesis in hippocampus of adults

Question 11

What are the ACSM exercise recommendations to improve fitness?

Answer 11

Aerobic:
-frequency = 2-5 days/week
-intensity = 65-90% of HRmax
-duration = 20-60+ mins
Resistance:
-frequency = 2x/week
-intensity = 8-12 reps; 1-3 sets
-duration = 18-20 diff exercises
Flexibility = everyday

Question 12

What are the components of a general training program.

Answer 12

• Daily moving around
• Flexibility, recreation, strength
• Limit sitting around

Question 13

List health benefits of physical activity w/ respect to metabolism, bone composition, and risk of disease.

Answer 13

• Increases metabolism
• Increase bone density and strength
• Reduces risk of diseases

Question 14

What is the minimal amount/intensity of physical activity recommended to improve health? How does this differ from the amount/intensity of exercise required to enhance fitness?

Answer 14

• Improve health = 30 mins/day, most days of week

- Enhance fitness = more frequency, duration, intensity