Chapter 5 Flashcards
2007-2009
Canadian adults spent 9.5 hours sedentary and kids spent 8.6.
cardiorespiratory or endurance
refers to an activity that can be done continuously for several minutes and is a not a short-burst activity such as sprinting.
physical activity
regular and continuous movement.
exercise
activity performed with a purpose such as preparing for competition or achieving fitness.
what is the number one predictor of when you will die?
cardiorespiratory fitness
cardiovascular disease (CVD)
occurs when substances are absorbed into blood stream, forming plaque, which reduces blood flow and can break off and block a smaller artery downstream.
Why should I care about CVD now?
- It is the 2nd killer in Canada after cancer. The #1 killer in America.
- It can begin as early as early teens and progress depending largely on lifestyle choices.
- most causing factors of CVD can be prevented by modifying lifestyle choices.
hypertension
high blood pressure
what is a considerable treatment for hypertension?
exercise
systolic pressure
pressure in the arteries when the heart muscle is contracting.
diastolic
arterial pressure when the heart is relaxing
dyslipidemia
abnormal amount of cholesterol
LDL-C
bad cholesterol
HDL-C
good cholesterol
subcutaneous fat
fat stored near the skin
visceral fat
fat that is stored around organs
insulin
regulated blood sugar levels
type 1 diabetes
low production of insulin; highly genetic
type 2 diabetes
cells are intolerant to insulin; highly genetic but also affected by lifestyle.
How long does improved mood from exercise last?
2-4 hours
how are acute effects of exercise measured?
mood questionnaires
how are chronic effects of exercise measured?
identifying psychological traits that indicate how someone feels in general so the results are unaffected.
What are some mechanisms responsible for effects on mood?
released endorphins or other hormones, increased body temperature, psychosocial mechanisms (distraction, new environment, social interaction, and life activity).
“open window” theory
suggests immunosuppression 3 to 72 hours following exercise may allow viruses and bacteria to take hold when one overtrains.
Benefits from cardiorespiratory exercise
improving longevity fighting heart disease (reducing hypertension, reducing dyslipidemia, reducing obesity, improving insulin resistance, increasing activity) reducing cancer risks improved sleep improved mental health improved cognition enhancing immune function
Adenosine triphosphate
the energy molecule in the body. Fat, carbs, and protein are converted into ATP. 3 energy systems: ATP-PCr, glycolytic, and oxidative
PCr concentrations
allow for big bursts of energy
Glycolytic energy system
also called lactic acid system; rapidly produces APT but slower than PCr
Oxidative system
can supply endless amount of ATP for long durations but does so more slowly.
Cardiorespiratory fitness
the development of the oxidative energy system; the greatest rate of oxygen utilization in one minute.
How can you evaluate cardiorespiratory fitness?
Resting heart rate and maximal oxygen consumption tests.
FITT
Frequency, intensity, time, type
Frequency for exercise gain
3 times a week for 30 minutes on nonconsecutive days
How can the intensity of exercise be measured?
Heart rate monitor or rate of perceived exertion (RPE).
What type of exercise is most commonly used to achieve cardiorespiratory fitness?
rhythmic endurance-type exercises (running, biking, swimming, elliptical, etc.)
