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EPHE 142 > Ch. 4 > Flashcards

Ch. 4 Flashcards

1
Q

physical activity

A

any body movement produced by the skeletal muscles that results in a substantial increase over resting energy expenditure

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2
Q

physical literacy

A

the motivation, confidence, competence, knowledge and understanding to value and take responsibility for engagement in physical activities for life (Canada’s Physical Literacy Consensus Statement)

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3
Q

physical activity and health

A
  • Public Health Agency of Canada is responsible for improving Canadians’ health and well-being
  • facing a world-wide inactivity and obesity crisis
  • regular physical activity reduces the risk of several chronic diseases
  • improving physical activity levels could reduce healthcare spending
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4
Q

benefits of exercise

A

slide 4

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5
Q

Canadian physical acuity guidelines

A

slide 5

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6
Q

physical fitness

A

ability to respond to routine physical demands with enough reserve energy to cope with a sudden challenge

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7
Q

exercise

A

planned, structured, and repeated physical activity for the purpose of conditioning your body

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8
Q

Health-related components of physical fitness

A

Include aerobic (cardiorespiratory endurance), muscular strength, muscular endurance, flexibility and body composition

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9
Q

cardiorespiratory fitness

A

ability of the heart to pump blood through the body to sustain prolonged rhythmic activity

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10
Q

aerobic exercise

A

any activity in which sufficient or excess oxygen is continually supplied to the body

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11
Q

V02 max

A

maximum amount of oxygen that an individual is able to use during intense or maximal exercise

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12
Q

muscular strength

A

the force within muscles; measured by 1RM

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13
Q

muscular endurance

A

ability to perform repeated muscular effort; measured by number of times a person can life, push, or press a given weight

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14
Q

flexibility

A

the range of motion around specific joints

  • depends on age, sex, posture, musculature, body fat
  • increases from childhood until adolescence
  • gradual loss of joint mobility begins and continues through adulthood
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15
Q

body composition

A

the amount of fat (essential and stored) and lean body tissue (bone, muscle, organs, water)
-high proportion of body fat has negative health effects

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16
Q

physical conditioning

A

gradual building up of the body to enhance cardiorespiratory fitness, muscular strength and endurance, flexibility, and a healthy body composition

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17
Q

functional fitness

A

performance of daily activities (eg, exercises that mimic everyday movements)

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18
Q

sport

A

leisure time physical activities that are planned, structured and competitive

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19
Q

agility

A

ability to change your body position and direction quickly and efficiently

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20
Q

balance

A

body’s ability to maintain proper equilibrium

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21
Q

coordination

A

integration of the nervous and muscular systems

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22
Q

power

A

ability to produce maximum force in the shortest time (made up of speed and force)

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23
Q

speed

A

ability to propel the body or a part of body rapidly from one point to another

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24
Q

force

A

an influence that causes movements of the body (eg, pushing or pulling)

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25
Q

plyometrics

A

specialized, high-intensity training exercises that develop athletic performance skills

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26
Q

health benefits of physical activity

A

exercise helps improve physical, emotional, and mental health and can precent many health issues

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27
Q

exercise is medicine

A

a global movement where patients’ physical activity programs are assessed and reviewed as part of a regular physical exam

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28
Q

osteoporosis

A

bones lose their mineral density and become increasingly susceptible to injury

  • Exercise during adolescence and young adulthood may prevent bone weakening and fractures in old age
  • Weight-bearing activities can help maintain bone mass in adulthood
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29
Q

benefits of physical activity: better mental health and functioning

A

-Exercise is an effective (but underused) treatment
for mild to moderate depression
-Regular, moderate exercise has proven helpful for depression and anxiety disorders

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30
Q

Benefits of physical activity: Brighter Mood and Less Stress

A

Exercise boosts mood, increases energy, improves concentration and alertness, and increases ability to handle daily stress
-may increase endorphins

31
Q

Benefits of physical activity: enhanced immunity

A
  • Link between regular, moderate physical activity and an enhanced immune system
  • May reduce cortisol, a stress hormone that can dampen resistance to disease
32
Q

Benefits of physical activity: longer and more active life

A
  • Physical inactivity increases all causes of mortality and increases the risk of many diseases
  • Exercise helps to slow age-related changes and retain strength and mobility for independent living
33
Q

Benefits of physical activity: lowering the risk of heart disease

A
  • Sedentary people twice as likely to die of a heart
    attack compared to physically active individuals
  • Exercise makes the lungs more efficient
34
Q

Benefits of physical activity: lowering the risk of cancer

A

-Physical activity can reduce risk of getting some forms of cancer, may lessen the risk of recurrence of a second cancer, and may protect against breast cancer in women

35
Q

Benefits of physical activity: lowering the risk of type 2 diabetes

A

-Both regular aerobic and resistance training can prevent and control insulin resistance, prediabetes, and type 2 diabetes

36
Q

Benefits of physical activity: lowering weight

A

-As the body responds to demands of physical activity, metabolic rate rises, body burns more calories, and body fat decreases
-Excess post-exercise oxygen consumption (EPOC): body continues to use more calories even after
exercise

37
Q

Benefits of physical activity: gaining weight

A
  • Underweight can cause health problems as well

- Combining exercise and healthy eating is key to a healthy weight gain

38
Q

overload principle

A

-requires a greater stress or demand on the body

based on 4 dimensions (FITT)

  • frequency (dose-response relationship, how often)
  • intensity (how hard)
  • time (how long)
  • type (specific activity)
39
Q

reversibility principle

A

“use it or lose it” ->
opposite of overload principle
when exercising stops, up to 50% of fitness improvements lost within 2 months
fitness can be maintained by keeping the intensity constant and reducing frequency or duration if needed

40
Q

recovery principle

A
  • allows body to adapt to the loads; 48 hours, but no more than 96 hours between training sessions
  • two or three 30 min training sessions a week should be sufficient for building strength and endurance
41
Q

how much exercise is enough

A
  • depends on goal: fitness or health
  • a single 30 min session of moderate exercise produced health benefits similar to three 10 minute sessions throughout the day
  • if you are not active at all, any physical exercise will produce some benefits
42
Q

aerobic exercise

A

improves cardiorespiratory endurance (eg, brisk talking, jogging)

43
Q

anaerobic exercise

A

creates an oxygen deficit as the amount of oxygen taken in by the body cannot meet the demands of the activity (eg, sprinting)

44
Q

target heart rate - standard method

A

55-90% of maximum heart rate (for cardiovascular benefits)

maximum heart rate = 220 - age

estimated maximum HR x target HR%

45
Q

target heart rate

A
  • for weight loss, 55-70% of max heart rate is best to burn fat/calories
  • for improved aerobic endurance, 70-80% of maximum heart rate is best
  • for individuals who are in poor physical condition, 40-50% of maximum heart rate is best
  • competitive athletes may train at 80-100% of their maximum heart rate
46
Q

target heart rate - karvonen method

A

-may provide a more accurate training heart rate (THR); takes into consideration individual differences in resting heart rate

THR=([HRmax - HRrest] x % intensity) + HRrest

47
Q

heart rate reserve

A

difference between maximal HR and resting HR

48
Q

RPE

A
  • self assessment scale that rates symptoms of exertion (eg, breathlessness and fatigue) ; scale of 6-20 (6 = no feeling of exertion; 20, very hard)
  • revised scale of 0-10 (0 = almost nothing; 10 almost maximum) ; aerobic training zone = 3-7, increased intensity 8 or greater
49
Q

designing an aerobic workout

A
  • Warm-up: speeds blood flow to lungs, increases temperature and elasticity of muscles and connective tissue to avoid injury
  • Aerobic activity: use target heart rate to determine intensity
  • Cool-down: walk for 5–10 minutes at a comfortable pace before ending your workout session to avoid blood pooling in legs and have an adequate blood supply to the heart
  • Long term fitness plan: Beginning (4–6 weeks), Progression (16–20 weeks), Maintenance (lifelong)
50
Q

aerobic activities

A
  • walking: most popular in canada
  • jogging/running: long, slow distance running is best to enhance aerobic fitness
  • other: dance, fitness class, kick boxing, exergaming, HITT, spinning, step training, stair climbing, swimming
51
Q

muscular strength and endurance

A
  • adding muscle strength and endurance to workouts helps to reduce body fat
  • -muscle tissue is the best calorie burning tissue

-free weights or body weight can be used to gain muscle strength and improve muscular endurance

52
Q

overloading muscles

A

demanding more of your muscles than you usually do

53
Q

to develop strength

A

4-8 reps with heavy loads

54
Q

to increase endurance

A

8-12 reps with lighter loads

55
Q

isometric contraction

A

muscle applies force while maintaining an equal length

56
Q

isotonic contraction

A

dynamic muscle movement against a constant resistance several times

  • concentric phase: contracting the muscle
  • eccentric phase: lowering the weight to the starting position of the exercise
57
Q

isokinetic contraction

A

constant speed contraction

58
Q

designing a strength and endurance workout

A
  • inclusion of primary muscle group exercises
  • inhale when muscles are relaxed, exhale when pushing or lifting; dont hold your breath
  • core strength conditioning: training of the muscles that support the spine and keep the body stable and balances
  • -a weak core increases the susceptibility to lower back pain and injury
  • strengthening all your core muscles provides stability, improves balance, and protects you from injury
59
Q

static stretching

A

gradual stretch held for a short time (10-60 seconds) should feel a pull but not pain

60
Q

proprioceptive neuromuscular facilitation (PNF) stretching:

A

uses external resistance to help joints move through range of motion

  • passive: no associated muscular contraction
  • active: voluntary muscle contraction
61
Q

ballistic stretching

A

rapid bouncing movements

-can stretch the muscle fibres too far and is usually not recommended

62
Q

dynamic stretching

A

controlled movements that increase reach and speed of movement

  • improves dynamic flexibility
  • does not force body beyond its range of motion
63
Q

benefits of flexibility

A
  • prevention of injuries
  • relief of muscle strain
  • relaxation
  • better athletic performance
  • relief of soreness after exercise
  • improved posture
64
Q

stretching

A

a specific activity intended to elongate the muscles and keep joints limber

  • the values of stretching varies with different sports and activities
  • stretching after aerobic activity can help a fatigued muscle return to its normal resting length and possibly help reduce delayed muscle soreness
65
Q

pilates

A

improves flexibility and joint mobility and strengthens the core by developing pelvic stability and abdominal control

66
Q

tai chi

A

designed to exercise your body, mind, and spirit; gently works muscles, focuses concentration, and improves the flow of qi (“chi”)

67
Q

yoga

A

various breathing, stretching, and strengthening exercises (comprehensive stress management and fitness program)

68
Q

barriers to physical activity

A

-sitting: college students sit avg 14hr/day
-intrapersonal factors: shyness, stress, lack of interest, fear of failure, lack of confidence
-Interpersonal factors: lack of friends to work out with, influence of friends, body image issues
-Structural factors: part-time work responsibilities, academic school work, class schedule, lack of time, money and transportation, cost
-Cultural barriers: challenges for immigrants and
Indigenous students

69
Q

safe and healthy workouts

A

Begin slow with a new routine; keep a diary to record time and duration of each workout

70
Q

acute injuries

A

sprains, bruises, pulled muscles resulting from sudden trauma

71
Q

overuse injuries

A

result of overdoing a repetitive activity

-eg, tendonitis, plantar fasciitis, shin splints, stress fractures, runners’s knee

72
Q

overtraining

A

Half of all people who start an exercise program drop out within 6 months, often due to overtraining

signs of overdoing it:

  • Persistent muscle soreness
  • Frequent injuries
  • Unintended weight loss
  • Nervousness
  • Inability to relax
73
Q

taking care of injuries

A

PRICE

  • Protect the area
  • Rest to promote tissue healing
  • Ice the area immediately
  • Compress the area
  • Elevate the area above your heart
74
Q

exercising in dif temperature

A

Heat

  • Wear as little as possible when exercising in hot weather
  • Choose loose-fitting, lightweight, white, or light-coloured clothes
  • Drink plenty of fluids
  • Watch for signs of heat problems
Cold
-Cover up but don’t
overdress
-Avoid waterproof materials
-Loose clothing to allow movement
-Wear hat, turtleneck, or scarf
-Cover hands and feet

EPHE 142 (8 decks)

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