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lifetime wellness > Chapter 5 > Flashcards

Chapter 5 Flashcards

1
Q

2007-2009

A

Canadian adults spent 9.5 hours sedentary and kids spent 8.6.

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2
Q

cardiorespiratory or endurance

A

refers to an activity that can be done continuously for several minutes and is a not a short-burst activity such as sprinting.

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3
Q

physical activity

A

regular and continuous movement.

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4
Q

exercise

A

activity performed with a purpose such as preparing for competition or achieving fitness.

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5
Q

what is the number one predictor of when you will die?

A

cardiorespiratory fitness

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6
Q

cardiovascular disease (CVD)

A

occurs when substances are absorbed into blood stream, forming plaque, which reduces blood flow and can break off and block a smaller artery downstream.

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7
Q

Why should I care about CVD now?

A
  1. It is the 2nd killer in Canada after cancer. The #1 killer in America.
  2. It can begin as early as early teens and progress depending largely on lifestyle choices.
  3. most causing factors of CVD can be prevented by modifying lifestyle choices.
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8
Q

hypertension

A

high blood pressure

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9
Q

what is a considerable treatment for hypertension?

A

exercise

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10
Q

systolic pressure

A

pressure in the arteries when the heart muscle is contracting.

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11
Q

diastolic

A

arterial pressure when the heart is relaxing

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12
Q

dyslipidemia

A

abnormal amount of cholesterol

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13
Q

LDL-C

A

bad cholesterol

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14
Q

HDL-C

A

good cholesterol

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15
Q

subcutaneous fat

A

fat stored near the skin

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16
Q

visceral fat

A

fat that is stored around organs

17
Q

insulin

A

regulated blood sugar levels

18
Q

type 1 diabetes

A

low production of insulin; highly genetic

19
Q

type 2 diabetes

A

cells are intolerant to insulin; highly genetic but also affected by lifestyle.

20
Q

How long does improved mood from exercise last?

A

2-4 hours

21
Q

how are acute effects of exercise measured?

A

mood questionnaires

22
Q

how are chronic effects of exercise measured?

A

identifying psychological traits that indicate how someone feels in general so the results are unaffected.

23
Q

What are some mechanisms responsible for effects on mood?

A

released endorphins or other hormones, increased body temperature, psychosocial mechanisms (distraction, new environment, social interaction, and life activity).

24
Q

“open window” theory

A

suggests immunosuppression 3 to 72 hours following exercise may allow viruses and bacteria to take hold when one overtrains.

25
Q

Benefits from cardiorespiratory exercise

A 
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
26
Q

Adenosine triphosphate

A

the energy molecule in the body. Fat, carbs, and protein are converted into ATP. 3 energy systems: ATP-PCr, glycolytic, and oxidative

27
Q

PCr concentrations

A

allow for big bursts of energy

28
Q

Glycolytic energy system

A

also called lactic acid system; rapidly produces APT but slower than PCr

29
Q

Oxidative system

A

can supply endless amount of ATP for long durations but does so more slowly.

30
Q

Cardiorespiratory fitness

A

the development of the oxidative energy system; the greatest rate of oxygen utilization in one minute.

31
Q

How can you evaluate cardiorespiratory fitness?

A

Resting heart rate and maximal oxygen consumption tests.

32
Q

FITT

A

Frequency, intensity, time, type

33
Q

Frequency for exercise gain

A

3 times a week for 30 minutes on nonconsecutive days

34
Q

How can the intensity of exercise be measured?

A

Heart rate monitor or rate of perceived exertion (RPE).

35
Q

What type of exercise is most commonly used to achieve cardiorespiratory fitness?

A

rhythmic endurance-type exercises (running, biking, swimming, elliptical, etc.)

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