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Physical Activity and Health > Chapter 2 - Kinesiology > Flashcards

Chapter 2 - Kinesiology Flashcards

1
Q

what are things we need to take into account before prescribing physical activity? (schéma with 4 main categories)

A

INDIVIDUAL CHARACTERISTICS:
- health status (do some testings, injury history)
- genetics (natural talent, individualized training programs, different response to training)
INDICATORS
- exercise physiology (biology of human body)
- movement sciences
- sport and exercise psychology
EXERCISE PRESCRIPTION
- training program (different depending on goal)
OUTCOMES
- maximum performance (high physical fitness) vs low performance (low physical fitness)

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2
Q

what are the kinesiology subdisciplines in exercise training?

A
  1. exercise physiology
  2. movement sciences
    - motor learning, motor control, motor development, motor behavior, biomechanics (ROM, equipment)
  3. sport and exercise psychology (performance AND well being taken into account –> pressure, stress)
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3
Q

what are 6 outcomes of physical inactivity and sedentary lifestyle?

A
  1. psychological disorders (depression, mood anxiety)
  2. cancers (small PA = increase risk breast, colon, prostate, lung)
  3. metabolic disorders (overweight, obesity, diabetes)
  4. cardiovascular disease (CHD, cardiomyopathy, CHF, hyperchol., HT, atherosclerosis)
  5. pulmonary disease (emphysema, chronic bronchitis, asthma)
  6. musculoskeletal disorders (low back pain, osteoarthritis, bone fractures and connective tissue tears, osteoporosis)
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4
Q

what is one of the best predictors for dealing with metabolic disorders?

A

active lifestyle!

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5
Q

describe the 4 levels of physical activity
- how much?
- health benefits?
- comments

A
  1. INACTIVE: no activity beyond baseline –> no overall health benefits –> being inactive is unhealthy
  2. LOW: activity beyond baseline but <150’/week (ie weekend warriors) –> some health benefits –> low levels of activity are clearly preferable to an inactive lifestyle
  3. MEDIUM: 150-300’/week –> substantial health benefit –> activity at high end of this range has additional/more extensive health benefits than low end
  4. HIGH: > 300’/wk of moderate intensity –> additional health benefits –> current science does not allow researchers to identify upper limit of activity above which there are no additional benefits
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6
Q

how would you describe moderate activity?

A

not a run!
- a brisk walk, little faster than you would usually walk

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7
Q

what is the FITT concept?

A

Frequency: # workouts/week
Intensity: how hard you’re working
Time
Type of activity

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8
Q

what are principles to be considered in training, prescription and planning? (13)

A
  • practical goal setting
  • genetics
  • motivation (where are you in life?)
  • teaching model (teach purpose of training they’re doing)
  • fitness evaluation
  • progressive overload
  • specificity
  • modifications (injuries)
  • periodization
  • overtraining
  • detraining
  • recovery
  • compliance
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9
Q

describe graph of health outcome depending on quantity of PA/exercise.
- osteoporosis
- unhealthy weight gain
- diabetes
- stroke
- Coronary heart disease
- functional health status
- musculoskeletal injury

A
  • musculoskeletal injury –> increase as PA increases, curved, exponential ish
  • functional health status, CHD, stroke and diabetes mellitus –> start really high, huge decrease with small increase in PA, then steady decrease as PA increases.
  • stroke risk increases a bit on high end of PA
  • unhealthy weight gain: fairly linear decrease as PA increases
  • osteoporosis, steady decrease (smallest decrease of all) and slight increase on high end of PA
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10
Q

what are the time recommendations for aerobic, anaerobic and aerobic & anaerobic exercise for functional health vs high performance?

A

FUNCTIONAL HEALTH:
- aerobic: 20-60’
- anaerobic: 20-30’
- both: based on practical goal setting
HIGH PERFORMANCE:
- aerobic: 20-120’
- anaerobic: 20-120’
- both: based on practical goal setting

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11
Q

what are the frequency recommendations for aerobic, anaerobic and aerobic & anaerobic exercise for functional health vs high performance?

A

FUNCTIONAL HEALTH:
- aerobic: 3-5 days/week
- anaerobic: 2-3 days/week
- both: based on practical goal setting
HIGH PERFORMANCE:
- aerobic: 5-7 days/week
- anaerobic: 3-4 days/week
- both: based on practical goal setting

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12
Q

what are 3 tips for practical goal setting?

A
  1. needs assessment should be done (what does individual want? why are they here?)
  2. set practical and achievable goals
  3. published guidelines/literature may help
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13
Q

why would David Montgomery say “if you want to be a world class athlete, choose your parents well”?

A

bc genetic variation plays a huge role in high performance sports
- ie muscle biopsy: endurance runners = type 1 VS sprinters = type 2 = type that hypertrophies

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14
Q

what are 2 important concepts for motivation in training?

A
  1. behavioural reinforcement
  2. intrinsic motivation –> they are the one who want to do it VS spouse forced you to come
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15
Q

what are things to consider during teaching model/educational strategies?
- what bagages does individual carry?

A
  • genetics
  • motor skills
  • perceived competence
  • self-esteem
  • social support
  • physical environment
  • enjoyment
  • what level are they at? high performance vs couch potato
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16
Q

fitness evaluation
- when to assess?
- depends on what?
- what type of tests?

A
  • before and after programming!
  • depends on target population (elderly vs young and health –> establish a baseline level)
  • each component of fitness: body composition (bone health, DEXA), strength (bench press), aerobic, endurance (max sit-ups, push-ups), flexibility
17
Q

explain the popcorn analogy
- x axis vs y axis

A

x-axis = training load/ stimulus/cause / power
y-axis = heart rate/response/effect/performance/training intensity

  • if no heat (low training load), popcorn won’t pop = bad performance
  • turn on heat = increase training load, popcorn starts to pop
  • at ideal training load/sweet spot, you get the biggest popcorn kernels = best performance
  • if you heat too much = too much training load –> get burned kernels and performance will decrease
18
Q

progressive overload sees increased in what?

A

FITT variables!
frequency
intensity
time
type of activity

19
Q

why is training specificity important?

A

because you want to try and replicate the type of activity/intensity that you will do in competition!
- ie weights program for linemen (explosive, upper body) vs kicker (lower body, flexibility) vs quarterback (upper and lower body strength)

20
Q

what is periodization?
- what are 3 variables to take into account?

A

having different training cycles to make sure that you peak at the right moment
- people who are beginners will have very fast increase in health and fitness at beginning, but will then hit a training plateau
- volume, technique and intensity!
ie high volume, low technique and low intensity in prep phase –> as competition comes closer, you decrease volume and increase technique & intensity
- and then you can have a peak by decreasing intensity and peak (a lil) and keeping low volume

21
Q

what is overtraining?
- what are the effects?

A
  • when too much training and not enough recovery
  • overtrain = decrease performance = want to increase training = even bigger decrease in performance = can lead to depression
22
Q

what is detraining?

A

use it or lose it
- if you stop training, you will decrease your levels of fitness

23
Q

what are things (5) to take into consideration in recovery?

A
  • FITT variables (hard workout one day, lighter one the next)
  • age (bc old ppl don’t recover as fast)
  • experience (food fluid, knows body better)
  • heat/altitude
  • genetics
24
Q

level of intensity you can work at depends on (2). explain

A

trained state and genetics!
- trained person will have a higher Vo2max bc accustomed to training
vs untrained: not accustomed = bonks out earlier = lower Vo2max

VO2 max = volume of O2 a person can consume per minute, relative to weight –> mL/kgmin

25
Q

what are the 5 exercise intensities? ish

A
  • light = window shopping, strolling
  • moderate = brisk walk, late for appointment
  • vigorous = sweating, breathing hard, >70% VO2 max capacity
  • absolute = a straight number, not relative to a person’s weight
  • relative intensity: consider person’s weight! ie marathoners carry their weight but cyclists don’t
26
Q

what is a MET?

A

metabolic equivalent! –> unit that we compare to resting state
- MET 1 = rest at home in bed
MET 1.5 = sitting in class
MET 2-3 = light intensity
MET 4 = moderate intensity

27
Q

if you have a high exercise capacity in METs, what exercise intensity will walking at 3mph or 4 mph be? vs someone with very low MET exercise capacity?

A

HIGH MET capacity –> very light intensity, 24-36% of VO2 max
VS
LOW MET capacity –> very heard or exceeds maximum capacity –> 83-125% of VO2 max

28
Q

what happens if you put 50 sedentary art students on identical 15-week fitness program

A

vastly different response!
- depending on responders vs non-responders (genetics, how well they actually do the program, their state in life, etc.)
- can have very different training adaptation curves (mini improvement, improve-plateau-improve-plateau, huge improvement-plateau or linear improvement)

Physical Activity and Health (18 decks)

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