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KIN 170 - LIFESTYLE HEALTH AND WELLNESS > EXAM B > Flashcards

EXAM B Flashcards

1
Q

What is physical activity?

A

“all leisure and non-leisure body

movement produced by the skeletal muscles and resulting in an increase in energy expendature

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2
Q

What is fitness?

A

“a set of attributes that are either health related or performance (skill) related”

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3
Q

Two types of physical fitness

A
  • health related fitness

- sports related fitness

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4
Q

What is health related fitness

A
  • How physical fitness can positively affect overall health

- 5 components

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5
Q

What are the 5 components of physical fitness?

A
  1. flexibility
  2. endurance (aerobic)
  3. strength
  4. cardiovascular health
  5. body composition
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6
Q

What is active living?

A

“… a way of life in which
exercise is valued and
integrated into daily life”
- any and all types of movement

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7
Q

What is sport?

A

“a form of leisure-time activity that is planned, structured, and competitive”

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8
Q

What is exercise?

A

“a form of leisure-time activity that is planned, structured, and repetitive.”

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9
Q

What is training?

A
  • Similar to exercise - planned, structured, and repetitive

- physical activities with the goal of improving

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10
Q

What is sedentary behaviour?

A
  • When the skeletal muscles are producing little movement and there is little energy expenditure
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11
Q

What is cardiorespiratory endurance?

A
  • ability of the body to sustain prolonged, large-muscle, dynamic exercise at moderate-to-high levels of intensity
  • rhythmic activity, continuous, repetitive movements, aerobic activities
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12
Q

What is aerobic activity?

A
  • amt of O2 taken into the

body is slightly ≥ (greater than or equal to) the amt of O2 used by the body

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13
Q

What does muscular fitness entail?

A
  • STRENGTH: force within muscles

- the heavier the weight compared to your body, the stronger you will become

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14
Q

What is endurance?

A
  • ability to perform repeated
    muscular effort, resist fatigue and sustain a given level of muscle tension
  • Improves by performing repeated contractions at submaximal levels
  • leads into oxygen debt (anaerobic
    energy production)
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15
Q

How is strength measured?

A
  • measured by

the absolute max weight that we can lift/push/press in

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16
Q

How is endurance measured?

A

-measured by counting how many times a person can lift/push/press a given weight (force/time)

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17
Q

What is body composition?

A
  • relative amount of fat mass
    (essential and storage) vs the amt of fat-free mass
    (bone, muscle, organs, water) in the body
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18
Q

What are the three ways the body stores fat?

A
  • essential, subcutaneous, and visceral fat.
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19
Q

What is flexibility?

A
  • range of motion around specific joints
  • depends on factors s/a: age, gender, posture, bone
    spurs, and how much lean mass or fat you have
  • females have less rigid tissue and are more elastic
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20
Q

What is physical conditioning or training?

A
  • gradual building up of

the body to enhance cardiorespiratory or aerobic fitness, muscular strength and endurance, and flexibility

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21
Q

What are the skill-related components of fitness?

A
  • speed
  • power
  • agility
  • balance
  • coordination
  • reaction time
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22
Q

What is speed?

A
  • ability to perform movement in a short time
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23
Q

What is power?

A
  • Ability to exert force rapidly, based on combo of strength & speed
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24
Q

What is agility?

A
  • ability to change body position quickly and accurately

- decreases chance or injury

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25
Q

What is balance?

A
  • maintains equilibrium while moving or stationary
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26
Q

What is coordination?

A
  • perform motor tasks accurately and smoothly
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27
Q

What is reaction time?

A
  • ability to respond quickly to a stimulus (brain)
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28
Q

Canadian statistics for physical activity and exercise

A
  • PA remains low for all populations of canadians
  • PA Canadian adults enjoy differs by sex
  • at all ages, Canadian males are more active
  • less than half the population is active enough to achieve health gains
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29
Q

TRUE OF FALSE: Women’s bodies are more effective at transporting oxygen to their working muscles.

A
  • FALSE

- men’s bodies are more effective as women have less iron

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30
Q

TRUE OF FALSE: On average, men have slightly more muscle mass and slightly less body fat

A
  • TRUE

- men have more muscle mass and less body fat

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31
Q

TRUE OF FALSE: Women are more likely to hold strong beliefs about the benefits of physical activity

A
  • TRUE

- women understand the benefits (holistic) of exercise more

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32
Q

TRUE OF FALSE: Men are more likely to cite lack of time or energy as a barrier to an active lifestyle

A
  • TRUE

- men are more likely to cite lack of time as a barrier

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33
Q

How many days should one weight train in the span of a week? (minimum)

A
  • 2 days
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34
Q

How many minutes of moderate to vigorous intensity aerobic physical activity should be completed in the span of a week?

A
  • 150 minutes

- 22 minutes a day

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35
Q

What is HIT training?

A
  • high intensity training

- provides major metabolic advantage

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36
Q

What are the main health risk factors for Canadians?

A
  • cigarette smoking, high blood pressure, high cholesterol levels, and physical inactivity
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37
Q

What % currently smokes in Canada?

A
  • 28%
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38
Q

What % currently has high blood pressure?

A
  • 20%
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39
Q

What % currently has high cholesterol?

A
  • 26%
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40
Q

What % of Canadians are inactive?

A
  • 62%
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41
Q

What are some immediate effects of exercise?

A
  • increased levels of neurotransmitters or increased blood flow to the brain
  • increased energy production in muscles
  • sweating to help maintain a safe body temperature
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42
Q

What are some long term effects of exercise?

A
  • decreased body fat
  • increased blood volume and capillary density
  • muscle cell changes that allow for greater energy production and power output
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43
Q

What are the benefits of exercise?

A
  • metabolism
  • longevity
  • cardiorespiratory function
  • body composition
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44
Q

What are the benefits of exercise: LONGEVITY

A
  • Inactivity increases all causes of mortality
  • reducing the daily avg time that people spend
    sitting to less than 3 hrs/day, - life expectancy + 2 years
  • reducing time spent watching TV to less than 2 hrs/day would increase life expectancy by 1.4 years
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45
Q

What are the benefits of exercise: CARDIO RESPIRATORY FUNCTION

A
  • Improved functioning of the heart, healthy arteries,
    reduced risk of heart disease, improved sexual function
    and vitality
  • people who are inactive are twice as likely to die form a heart attack
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46
Q

What are the benefits of exercise: METABOLISM

A
  • Efficiently generate energy from food, regulate hormones,

protect cells from free radical damage and inflammation

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47
Q

What are the benefits of exercise: BODY COMPOSITION

A
  • Achieve a healthy body composition through a high
    proportion of fat-free mass and relatively small proportion
    of fat
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48
Q

What is EPOC?

A
  • excess post oxygen consumption
  • associated with HIT
  • the body compensates for amount of energy expended during exercise
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49
Q

What are some risk factors of cardiovascular disease?

A
  • sedentary lifestyle, smoking, abnormal blood fats, high blood pressure, diabetes, obesity
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50
Q

What are the symptoms of metabolic syndrome?

A
  • insulin resistance, high blood
    pressure, abnormal blood fats, abdominal fat deposits, type 2 diabetes, blood clotting abnormalities, blood vessel inflammation
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51
Q

What is an enlarged heart called? (over training)

A
  • hypertrophic cardiomyopathy
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52
Q

Disease prevention and management: CANCER

A
  • exercise reduces the risk of some cancers
  • reduces risk of colon cancer by near 50%
  • protects against breast cancer
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53
Q

Disease prevention and management: OSTEOPOROSIS

A
  • For women in particular, exercise is beneficial in protecting against the loss of bone density and strength
  • weights help build bone
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54
Q

Which type of athlete has the strongest and weakest bones?

A
  • gymnasts = strongest

- swimmers = weakest

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55
Q

Disease prevention and management: TYPE 2 DIABETES

A
  • People with diabetes are prone to heart disease, blindness, and severe problems of the nervous and circulatory systems
  • Exercise prevents the development of type 2 diabetes by burning excess sugar, making cells more sensitive to insulin, and keep body fat at a healthy level
56
Q

What are the benefits of exercise regarding psychological and emotional wellness?

A
  • reduced stress
  • reduced anxiety and depression
  • improved self image
  • leaning and memory
  • enjoyment
57
Q

What are the benefits of exercise regarding immune function?

A
  • improves sleep patterns
  • reduces stress hormones which can dampen immunity
    (cortisol)
58
Q

What are the benefits of exercise regarding prevention of injuries and lower back pain?

A
  • less pressure on the spine

- muscles are more “loose”

59
Q

What are the four sections of the physical activity pyramid?

A
  1. sedentary activities (least)
  2. strength training and flexibility
  3. cardiorespiratory endurance exercise
  4. moderate-intense physical activity (most)
60
Q

Two primary characteristics of an exercise program should promote…

A
  • health and fun
61
Q

What are the 3 principles of training in regards to adaptation to stress?

A
  • The human body adjusts to meet increasing demands
    placed on it; the greater the demand the greater the
    adjustment made
  • Particular types & amounts of exercise are most effective in making the body fit.
  • To really understand why exercise works it’s important
    to understand
62
Q

What is the overload principle? (adapting to amount of training)

A
  • exercising to provide a greater stress or demand on the body than its usually accustomed to handling
63
Q

What is progressive overloading?

A
  • Placing increasing amounts of
    stress on the body causes adaptations that improve
    fitness
64
Q

What is the FITT principle?

A
  • frequency
  • intensity
  • time
  • type
65
Q

What is heart rate reserve?

A
  • used to calculate exercise heart rate at a given percentage training intensity
66
Q

What is the reversibility principle?

A
  • fitness improvements are lost when demands on the body are lowered
  • up to 50% of fitness improvements can be lost within two months
67
Q

What is the specificity principle?

A
  • for athletes
  • the body’s adaption to a particular type of activity or amount of stress placed upon it
  • to develop a particular fitness
    component, perform exercises
    specifically designed for that
    component
68
Q

What are some limits on adaptability regarding individual differences?

A
  • everyone is not created equal from a physical standpoint

- there are large. individual differences in ability to improve fitness, body composition, and sport skills

69
Q

In short, what does the cardiorespiratory system consist of?

A
  • the heart
  • the blood vessels (veins, arteries, capillaries)
  • the respiratory system
70
Q
  • which ventricle pumps oxygenated blood out of the heart?
A
  • left (AORTA)
71
Q

How many bpm should your heart rate sit at when at rest?

A
  • 50-90 bpm
72
Q

How many bpm should your heart rate sit at when exercising?

A
  • 170-210 bpm
73
Q

How many breaths/minute should one roughly take at rest?

A
  • 12-20
74
Q

How many breaths/minute should one roughly take during exercise?

A
  • 40-60
75
Q

Where should blood pressure sit at rest?

A
  • 120/80
76
Q

Where should blood pressure sit during exercise?

A
  • 180/70
77
Q

What should be the cardiacs output at rest?

A
  • 5 litres/min
78
Q

What should be the cardiacs output during exercise?

A
  • 20-30 litres/min
79
Q

How much blood is distributed to the muscles at rest?

A
  • 15-20%
80
Q

How much blood is distributed to the muscles during exercise?

A
  • 85-90%
81
Q

How much circulation spaces does a person have on average?

A
  • 20 L
82
Q

How much blood does the average person have?

A
  • 5 L
83
Q

How many skeletal muscles are in the human body?

A
  • 600 skeletal muscles
84
Q

Muscles consist of…

A
  • many muscle fibres (single muscle cells collected in bundles
85
Q

What are bundles of muscles called?

A
  • Fasciculi
86
Q

What are muscle fibres made up of?

A
  • Myofibirils
87
Q

How many weeks on average does it take until you see gains?

A
  • 6 weeks at least
88
Q

Do males and female respond to exercise the same

A
  • yes
89
Q

When you gain muscle mass, do the number of muscle fibres increase?

A
  • NO! They become enlarged
  • literally get swoll
  • HYPERTRAPHY
90
Q

What does transient?

A
  • pumping of the muscles during single exercise bout

- mainly from fluid accumulation (edema) in intracellular spaces of muscle

91
Q

What does chronic mean in terms of muscle physiology?

A
  • increase is muscle size with long term resistance training

- reflects actual structural changes un muscle from increases in proteins and the size of muscle fibres

92
Q

What are sarcomeres?

A
  • consist of proteins myosin and actin
  • a structural unit of a myofibril in striated muscle
  • grow upward with weight training, horizontally with flexibility
93
Q

What is atrophy?

A
  • shrinking of the muscles
94
Q

What are the two different types of muscle fibres?

A
  • slow and fast twitch
95
Q

What are some aspects of type one or slow twitch muscles?

A
  • fatigue-resistent
  • low motor unit strength
  • don’t contract as rapidly and forcefully as fast twitch
  • have high aerobic endurance
  • well suited for low-intensity endurance
  • maintain contraction longer
96
Q

What are some aspects of type two or fast twitch fibres?

A
  • contract rapidly and forcefully
  • fatigue faster than slow twitch
  • high motor unit strength
  • better for anaerobic activity
97
Q

What type of events are associated with high % of ST muscle fibres?

A
  • they would have an advantage in prolonged endurance events
98
Q

What type of events are associated with high % of FT muscle fibres?

A
  • better suited for short term and explosive events
99
Q

What are the physiological effects of strength training?

A
  • Increased muscle mass and size of muscle fibres
  • Increased utilization and coordination of motor units
  • Increased strength of tendons, ligaments, and bones
  • Increased storage of fuel in and blood supply to muscles
  • Improvements in blood-fat levels and biochemical
    processes
100
Q

What is a repetition?

A
  • single performance of lifting a

weight up and putting it down

101
Q

What is a set?

A
  • group of consecutive repetitions that

are performed without resting

102
Q

What is a rest interval?

A
  • time you take between sets
103
Q

How long does it take for muscle fibres to recover?

A
  • 50% within 3-5 seconds

- full recovery after 2 min (the longer, the more successful)

104
Q

How long is too long for intense training?

A
  • over an hour

- cortisol goes up, testosterone goes down

105
Q

Exercise and muscles: ISOMETRIC

A
  • static
  • muscle contraction without a change in the length of the muscle; applying force without movement
  • improves muscle strength and endurance but not size
106
Q

Exercise and muscles: ISOTONIC

A
  • ## muscle contraction with a change in the length of the muscle; application of force with movement
107
Q

What does concentric mean?

A
  • contracting (flexing)
108
Q

What does eccentric mean

A
  • extending/lengthening

- most powerful, most force, most growth

109
Q

What is static flexibility?

A
  • slowly stretching a muscle and holding the stretched position
  • ability to assume & maintain an extended position at one end in a joint’s range of motion
110
Q

What is dynamic flexibility?

A
  • ability to move a joint quickly & fluidly through entire range of motion with little resistance
    Ex.) Walking straight leg kicks, running high knees
111
Q

What determines flexibility?

A
  • joint structure (hereditary)

- joint capsules

112
Q

What are joint capsules?

A
  • semi-elastic structures that gives joints strength and stability but limit movement
113
Q

How often should flexibility training be done?

A
  • at least 2-3 times a week, or everyday
114
Q

How do we assess flexibility?

A
  • specific to each joint

- sit and reach is most commonly used

115
Q

How long and how often should cardio be done?

A
  • 3-5 days a week

- 15-20 minutes

116
Q

What does RDA stand for?

A
  • recommended dietary allowance
117
Q

What does the recommended dietary intake focus on?

A

a. ) amount that prevents a nutrient-deficiency disease
b. ) amount that may reduce the risk of a health problem or chronic disease
c. ) amount that may increase health risk

118
Q

What are the four reference intakes?

A
  1. recommended dietary allowance
  2. adequate intake
  3. tolerable upper limit
  4. estimated average required
119
Q

What is RDA?

A
  • nutrient requirement of nearly all (97-98%) health individuals in a particular life stance and gender
120
Q

What is adequate intake?

A
  • recommended dietary intake comparable to the RDA

- less scientific evidence

121
Q

What is the dietary reference intake?

A
  • standards for recommended dietary intakes, consisting of four values (AI, EAR, RDA, and UL)
122
Q

What is daily value?

A
  • a term used in food labeling; based on a daily energy intake of 2000 calories
123
Q

What is EAR?

A
  • Estimated Average Requirement

- Nutrient intake value estimated to meet the requirements of 50% the healthy individuals in a group.

124
Q

What is UL?

A
  • tolerable upper level
  • highest average daily nutrient intake level likely to pose no risk of adverse health effects to almost all individuals in a given life-stage and gender group.
125
Q

What are the 3 macronutrient balance recommendations?

A
  • 45-65% carbohydrates
  • 10-25% protein
  • 30% or less from fat
126
Q

How many amino acids do humans require?

A
  • 20
127
Q

How many vitamins do human require?

A
  • 13
128
Q

How many minerals do humans require?

A
  • 15
129
Q

What are nutrient dense foods?

A
  • high in health ingredients, low in total calories
130
Q

What percentage of calories should one have of total fat?

A
  • 30%

- 20% unsaturated

131
Q

What percentage of calories should one have of saturated fat?

A
  • 10% of calories
132
Q

What percentage of calories should one have of carbs?

A
  • 45-65%

- based on activity level

133
Q

How much fibre should one have in a day?

A

12.5g/1000 calories

134
Q

What percentage of calories should one have of protein?

A
  • 10-15%
135
Q

How many milligrams of cholesterol should one have in the span of a day?

A
  • less than 300mg
136
Q

How many milligrams of sodium should one have in the span of a day?

A
  • less than 2400mg

KIN 170 - LIFESTYLE HEALTH AND WELLNESS (6 decks)

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