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Physical Activity and Health > Exam 1- > Flashcards

Exam 1- Flashcards

1
Q

Fitness is

A

Multidimensional

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2
Q

Health related aspects of fitness

A

Cardiovascular endurance
Muscular endurance
Muscular strength
Flexibility
Body composition

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3
Q

Skill related aspects of fitness

A

Agility
Balance
Coordination
Power
Speed
Reaction time

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4
Q

Six dimensions of wellness

A

Occupational
Physical
Social
Intellectual
Spiritual
Emotional

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5
Q

What are the top four personal behaviors that can affect chronic disease?

A

Lack of physical activity (sedentary lifestyle)
Poor nutrition
Tobacco use
Excessive alchohol consumption

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6
Q

Occupational wellness

A

Personal satisfaction and enrichment in someones life through their work.

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7
Q

Physical wellness

A

The need for regular physical activity. Encourages a healthy and nutritional diet and eliminating tobacco/alcohol .

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8
Q

Social wellness

A

Contributing to ones environment and community. Living in harmony with others and nature.

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9
Q

Intellectual wellness

A

Stretching and challenging our minds through intellectual and creative pursuits.

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10
Q

Spiritual wellness

A

Our search for meaning and purpose in human existence. The development of a deep appreciation for the depth and expanse of life and natural forces that exist in the universe. Forming a world view.

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11
Q

Emotional wellness

A

Awareness and acceptance of ones feelings. Being optimistic about yourself and your life.

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12
Q

Higher maximal oxygen uptake means

A

you have the ability to do more activities without fatigue

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13
Q

Physical activity

A

any body movement

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14
Q

Exercise

A

Physical activity to improve fitness
Intentional and specific

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15
Q

Fitness

A

attainment of a specific requirement to function efficiently and effectively

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16
Q

Public health

A

the science and practice of protecting, promoting, and improving the health of populations and communities.

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17
Q

How have the causes of death shifted over the last 100 years?

A

infectious diseases to chronic diseases

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18
Q

Epidemiology

A

the study of distributions and determinants of disease and disability in populations

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19
Q

Environmental Health

A

the study of external influences of health (air, food, water quality, etc)

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20
Q

Health promotion and Health education

A

strategies to improve health and reduce health disparities

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21
Q

Health administration and policy

A

delivery and management of public health services (the business side of public health)

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22
Q

Biostatistics

A

the analysis of data, interpretation of studies, and putting results into action

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23
Q

Physical activity (behavior) domains

A

Occupational
Leisure Time
Transportation
Domestic (home)

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24
Q

Metabolic fitness

A

blood glucose levels
blood lipid levels
blood hormone levels

*can be precursors to disease, all influenced by PA

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25
Q

Bone fitness

A

bone density
structural integrity of tissue

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26
Q

Kinesiology

A

the study of physiological processes and anatomy of the body during movement
(things that happen during exercise)

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27
Q

3 areas of kinesiology

A

exercise physiology
sport and exercise psychology
movement sciences

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28
Q

Basic research designs to study exercise

A

case study
cross sectional study
case control
longitudinal study
experimental study

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29
Q

Case study

A

describes what happens to one or a few people (ex. measure physiological variables during exercise)

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30
Q

Cross sectional study

A

compare groupie of people at a given period of time (ex. descriptive data of fit and unfit individuals)

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31
Q

Case control

A

individuals with a certain condition compared to those without (ex. physical activity level of those with and without cancer)

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32
Q

Longitudinal study

A

groups of people followed over time (ex. over 40 years, study physical activity behavior and heart disease outcomes)

33
Q

Experimental study

A

examine a group before and after training (ex. what happens to muscle strength after 6 weeks of training)

34
Q

Sliding filament theory

A
  • series of chemical reactions
  • need ATP
  • proteins slide over each other
  • muscle contractions
    basically how muscles move
35
Q

Fast twitch muscle fibers

A
  • anaerobic
  • recruited for strength and speed
36
Q

Slow twitch muscle fibers

A
  • aerobic
  • recruited for endurance efforts
37
Q

Bioenergetics

A

the transfer of energy in living systems

38
Q

Where do we get our energy

A

from our food the we consume (fats, protein, carbs)

39
Q

What is a significant contributor to energy expenditure

A

movement

40
Q

Components of daily energy expenditure

A

Basal Metabolic rate- 50-60% (energy we would consume laying in bed)
Physical activity- 20-30% (the only part we can control)
Thermic effect of food (TEF)- 10-15% (heat given off)

41
Q

Energy from ATP stored in muscle

A

available for immediate use

42
Q

Anaerobic energy

A

Immediate source
-phosphagen (CP) system
-fastest, short lasting ~10 sec
Short term source
-glycolysis (glucose stored in cell and in muscle)
-fast, intermediate duration ~20-120 seconds
-fast twitch muscle fibers

43
Q

Aerobic energy

A

Long term source
- oxidative system
- uses oxygen to get energy
- slower energy production, long lasting (3+ minutes)
slow twitch muscle fibers

44
Q

Exercise increases

A

the rate that the body uses energy

45
Q

Aerobic metabolism

A

oxygen to resynthesizes ATP

46
Q

energy expended during exercise is calculated based on

A

intensity (MET) and duration (mins or hours)

47
Q

MET

A

metabolic equivalent
1 MET= resting energy expenditure (sitting)
1 MET= 3.5ml O2/ kg (body weight)/ min
1 MET~ 1 kcal/kg/hour

48
Q

Gross energy expenditure

A

= PA plus resting EE (MET)

49
Q

Net energy expenditure

A

= EE through PA only (MET-1)

50
Q

MET conversion

A

activity level / 3.5

51
Q

Energy Expenditure calculation

A

(in kcal) = MET x body weight (kg) x time (hours)

52
Q

Net Energy Expenditure calculation

A

= MET-1 x body weight (kg) x hours
tells how much energy they are actually using bc it doesn’t include resting METs

53
Q

Do METS account for fitness level?

A

No, they are the same for everyone.
the difference: how much energy we are expending and how difficult the exercise is

54
Q

Body challenge during exercise

A

to maintain homeostasis

55
Q

What happens during exercise?

A
  • muscle contraction -> requires ATP
  • changes in cellular pH
  • increase in temperature
  • need to maintain blood flow to other arts of the body
  • stress to the joints
56
Q

Graded exercise test (GXT)

A

Method to collect a variety of info during exercise in a lab with a treadmill, cycle, ergometer
- in multiple, advancing stages
-max or submax

57
Q

What does a GXT measure and determine

A

measures physiological values, determines normal exercise response and maximal aerobic capacity

58
Q

Normal resting heart rate

A

60-80 bpm

59
Q

Normal blood pressure

A

120/80 mm

60
Q

Systolic pressure

A

pressure when heart is contracting (pumping)

61
Q

Diastolic pressure

A

pressure when heart is relaxed (filling)

62
Q

Stroke volume

A

blood pumped per beat (ml) by left ventricle

63
Q

Cardiac output (Q)

A

blood pumped per min (L/Min) of exercise
Q= heart rate x stroke volume

64
Q

O2 extraction

A

amount of O2 used by muscle

65
Q

avO2 difference

A

difference between artery and venous O2 values in this muscle

66
Q

VO2

A

volume of O2 used during exercise
- directly related to intensity of exercise
- function blood pumped and O2 extracted

67
Q

VO2 max

A

amount of oxygen used at maximal exercise
- maximal aerobic capacity

68
Q

short term changes during one bout of exercise: what is the only thing that doesn’t increase?

A

Cardiovascular exercise, diastolic blood pressure- stays the same

69
Q

How to increase your Fitness

A

Apple the principles of training

70
Q

Principles of Training

A

PROS

Progression
Reversibility
Overload
Specificity

71
Q

Specificity

A

which aspects of fitness do I want to change? (cardiovascular, strength, speed, flexibility etc?)

72
Q

Overload

A

challenge at a level beyond the normally accustomed
changes you can make: FITT (frequency, intensity, time, type)

73
Q

Progression

A

adaptations that occur (ex. day 1= 5 pushups, day 30= 15 push ups)

74
Q

Reversability

A

progression can be reversed
“gains are lost when overload is removed”

75
Q

Long term changes (6+ months)

A
  • resting measures (heart rate/bp)
  • exercise ability at the same intensity (ex aerobic jogging at 8 MET)
  • maximal effort increase
76
Q

What decreases after long term exercise

A

Heart rate, blood pressure (systolic max increases)

77
Q

Heart rate graph (showing pretraining and posttraining heart rates)

A

direct relationship, pre-training and post-training mimic each other but post training heart rate is slightly lower always

78
Q

Stroke volume graph (shows pretraining and posttraining stroke volume)

A

Physical Activity and Health (1 decks)

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