Chap 2: The health benefits of physical activity Flashcards
define the term hypokinetic?
it is used to describe many of the diseases and conditions associated with inactivity and poor fitness
what are the chronic diseases that individuals who don’t not exercise regularly can develop
hypertension, hypercholesteremia, cancer, obesity and musculoskeletal disorders.
what can be considered a moderate-intensity aerobic activity
is operationally defined as activity that noticeably increases heart rate and lasts more than 10 min(walking)
what can be considered as a vigorous-intensity activity
causes rapid breathing and increases heart rate substantially
(e.g., jogging)
what does the ACSM recommend for adults and older adults ?
-Adults: - 30m moderate-intensity aerobic activity 5/week
0r 20m vigorous intensity aerobic exercise 3dys/week
moderate to high intensity resistance for a min of 2 non consecutive days/week
+aerobic exercise at least 150m / week at moderate intensity or 75m/week at vigorous intensity
muscle strengthening acts 2 days /week
-Older adults: - 30m moderate-intensity aerobic activity 5/week
0r 20m vigorous intensity aerobic exercise 3dys/week
+balance and flexibility exercises
+aerobic exercise at least 150m / week at moderate intensity or 75m/week at vigorous intensity
muscle strengthening acts 2 days /week
what does the ACSM recommend for children
- 60 min physical activity every day : either moderate or vigorous aerobic activity (3 days per week )
another part should be strengthening activities and bone strengthening activities.
what is exercise deficit disorder EDD
its used to identify children who do not attain at
least 60 min of moderate- to vigorous-intensity physical activity on a daily basis.
they may be susceptible to pathological processes associated with a physically inactive
lifestyle.
what is the dose-response relationship
its the fact that improvements in health benefits depends on the volume of physical acitivity which is the combination of frequency , intensity and duration.
what are the hypokinetic conditions that physical activity lowers the risks of
- premature death
- coronary artery disease
- stroke
- type 2 diabetes
- metabolic syndrome
6.high blood lipid profile - cancers
8.hip fractures - abdominal obesity
- depression and anxiety
what does physical activities help with ?
- weight loss
- weight maintenance
- prevention of weight gain
- improved functional health
- improved cognitive function
- increased cognitive function
- increased bone density
- improved quality of sleep
what are the cardiovascular diseases that could be developed from physical inactivity ?
- coronary heart disease
- hypertension
what is coronary heart disease + risk factors + benefit of physical exercise
its caused by a lack of blood supply to the heart muscle (myocardial ischemia) resulting from a progressive, degenerative disorder known as atherosclerosis.
+ the risk factors are :
1. age
2. family history
3. hypercholesterolemia
4. hypertension
5. tobacco use
6. diabetes mellitus or prediabetes
7. overweight and obesity
8. physical inactivity
+ physically active people have lower tendencies of morality from it and develop it later in age
what is hypertension
its a chronic, persistent elevation of blood pressure.
as the leading cardiovascular risk factor.
Its a primary risk factor for all types of stroke.
Regular physical activity prevents hypertension and lowers blood pressure in younger and older adults who are normotensive, prehypertensive, or hypertensive.
they should do primarily endurance activities supplemented by resistance exercises. the intensity being moderate. 30-60 mins of continuous or accumulated aerobic activity 2 or 3 days /week
what is hypercholesterolemia and dyslipidemia
its an elevation of total cholesterol in the blood
the risk factors are :
age, gender, family history, alcohol, smoking,
Regular physical activity, especially habitual aerobic
exercise, positively affects lipid metabolism and lipid profiles.
what is diabetes mellitus
Factors linked to this epidemic include urbanization, aging, physical inactivity, unhealthy diet, and obesity.
Healthy nutrition and increased physical activity, it can reduce the risk of type 2 diabetes
However, exercise (30–120 min, 3 days/wk for 8 wk) produced clinically significant improvements
Both resistance and aerobic exercise alone or in combination are recommended. The frequency of exercise is crucial for those with diabetes. If daily exercise is not possible, it should not be skipped 2 days in a row
what is obesity and overweight
they define overweight and obesity as having abnormal or excessive fat accumulation that may impair health and its the fifth leading risk factor for death worldwide.
adult overweight and obesity are classified using the body mass index (BMI) (BMI = weight [kg] / height squared[m2]).
individuals between 25 and 29.9 kg/m2 are classified as overweight
Age, gender, family history, cholesterol intake, and physical inactivity are the major factors associated with increased risk of obesity
Excess body weight and fatness pose a threat to both the quality and duration of one‘s life
shorter life expectancy and greater risks of CHD
Restricting caloric intake and increasing caloric expenditure through physical activity are good.
what is metabolic syndrome
its a combination of CVD risk factors , individuals with three or more CVD risk factors are classified as having metabolic syndrome.
Age and BMI directly relate to metabolic syndrome
the prevalence of metabolic syndrome is much higher for obese individuals . Lifestyle must be modified in order to manage metabolic syndrome. The combination of healthy nutrition and increased physical activity is an effective way to increase
HDL-C and to reduce blood pressure, body weight, triglycerides, and blood glucose levels.
what is aging
not working out can reduce life expectancy by predisposing the individual to aging-related diseases and by influencing the aging process itself.
With aging, a progressive loss of physiological and metabolic functions occurs; however, biological aging may differ considerably among individuals due to variability in genetic and environmental factors
Thus, regular exercise benefits in retarding the aging process and diminishing the risk of aging-related diseases.
what is posture
Posture is the position from which movement begins and ends. Having proper postural alignment
enables the body to perform movements quicker with less joint and muscular strain
why is good posture important
We spend more energy maintaining misaligned posture, which can cause muscle and joint pain.
We compromise our body‘s integrity by not maintaining proper posture, resulting in decreased
circulation; leading to varicose veins, muscle pain, joint pain, and many other conditions.
what are the factors that leads women in general to develop poor posture
- they have computer oriented jobs
- they wear high heels which alters posture
- breast augmentation
- they have less musculature which helps maintain proper alignment.
what are exercise that can be done to improve your posture and reduce structural damage
- prone cobra
- axial extension trainer
- wall leans
- cervical extension using a blood pressure cuff
musculoskeletal diseases and disorders
Diseases and disorders of the musculoskeletal system are also related to physical inactivity
and a sedentary lifestyle.
wrist fractures , hip fractures
Adequate calcium intake, vitamin D intake, and regular physical activity help counteract age related bone loss.
exercise prescription:
weight bearing endurance activities , that involve jumping and resistance training
moderate to high intensity
3-5/week 2-3
30-60 min /day
low back pain
its caused by muscular weakness or imbalance caused by a lack of physical activity.
If the muscles are not strong enough to support the vertebral column in proper alignment,
poor posture results and low back pain develops.
Excessive weight, poor flexibility, and improper lifting habits also contribute to low back problems.
it can be corrected thru exercise program that develops strength and flexibility in the appropriate muscle groups
being active throughout life helps retain more bone, ligament, and tendon strength; therefore, they are less prone to bone fractures and connective tissue tears.
