EXAM B Flashcards
What is physical activity?
“all leisure and non-leisure body
movement produced by the skeletal muscles and resulting in an increase in energy expendature
What is fitness?
“a set of attributes that are either health related or performance (skill) related”
Two types of physical fitness
- health related fitness
- sports related fitness
What is health related fitness
- How physical fitness can positively affect overall health
- 5 components
What are the 5 components of physical fitness?
- flexibility
- endurance (aerobic)
- strength
- cardiovascular health
- body composition
What is active living?
“… a way of life in which
exercise is valued and
integrated into daily life”
- any and all types of movement
What is sport?
“a form of leisure-time activity that is planned, structured, and competitive”
What is exercise?
“a form of leisure-time activity that is planned, structured, and repetitive.”
What is training?
- Similar to exercise - planned, structured, and repetitive
- physical activities with the goal of improving
What is sedentary behaviour?
- When the skeletal muscles are producing little movement and there is little energy expenditure
What is cardiorespiratory endurance?
- 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
What is aerobic activity?
- amt of O2 taken into the
body is slightly ≥ (greater than or equal to) the amt of O2 used by the body
What does muscular fitness entail?
- STRENGTH: force within muscles
- the heavier the weight compared to your body, the stronger you will become
What is endurance?
- 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)
How is strength measured?
- measured by
the absolute max weight that we can lift/push/press in
How is endurance measured?
-measured by counting how many times a person can lift/push/press a given weight (force/time)
What is body composition?
- relative amount of fat mass
(essential and storage) vs the amt of fat-free mass
(bone, muscle, organs, water) in the body
What are the three ways the body stores fat?
- essential, subcutaneous, and visceral fat.
What is flexibility?
- 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
What is physical conditioning or training?
- gradual building up of
the body to enhance cardiorespiratory or aerobic fitness, muscular strength and endurance, and flexibility
What are the skill-related components of fitness?
- speed
- power
- agility
- balance
- coordination
- reaction time
What is speed?
- ability to perform movement in a short time
What is power?
- Ability to exert force rapidly, based on combo of strength & speed
What is agility?
- ability to change body position quickly and accurately
- decreases chance or injury
What is balance?
- maintains equilibrium while moving or stationary
What is coordination?
- perform motor tasks accurately and smoothly
What is reaction time?
- ability to respond quickly to a stimulus (brain)
Canadian statistics for physical activity and exercise
- 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
TRUE OF FALSE: Women’s bodies are more effective at transporting oxygen to their working muscles.
- FALSE
- men’s bodies are more effective as women have less iron
TRUE OF FALSE: On average, men have slightly more muscle mass and slightly less body fat
- TRUE
- men have more muscle mass and less body fat
TRUE OF FALSE: Women are more likely to hold strong beliefs about the benefits of physical activity
- TRUE
- women understand the benefits (holistic) of exercise more
TRUE OF FALSE: Men are more likely to cite lack of time or energy as a barrier to an active lifestyle
- TRUE
- men are more likely to cite lack of time as a barrier
How many days should one weight train in the span of a week? (minimum)
- 2 days
How many minutes of moderate to vigorous intensity aerobic physical activity should be completed in the span of a week?
- 150 minutes
- 22 minutes a day
What is HIT training?
- high intensity training
- provides major metabolic advantage
What are the main health risk factors for Canadians?
- cigarette smoking, high blood pressure, high cholesterol levels, and physical inactivity
What % currently smokes in Canada?
- 28%
What % currently has high blood pressure?
- 20%
What % currently has high cholesterol?
- 26%
What % of Canadians are inactive?
- 62%
What are some immediate effects of exercise?
- increased levels of neurotransmitters or increased blood flow to the brain
- increased energy production in muscles
- sweating to help maintain a safe body temperature
What are some long term effects of exercise?
- decreased body fat
- increased blood volume and capillary density
- muscle cell changes that allow for greater energy production and power output
What are the benefits of exercise?
- metabolism
- longevity
- cardiorespiratory function
- body composition
What are the benefits of exercise: LONGEVITY
- 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
What are the benefits of exercise: CARDIO RESPIRATORY FUNCTION
- 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
What are the benefits of exercise: METABOLISM
- Efficiently generate energy from food, regulate hormones,
protect cells from free radical damage and inflammation
What are the benefits of exercise: BODY COMPOSITION
- Achieve a healthy body composition through a high
proportion of fat-free mass and relatively small proportion
of fat
What is EPOC?
- excess post oxygen consumption
- associated with HIT
- the body compensates for amount of energy expended during exercise
What are some risk factors of cardiovascular disease?
- sedentary lifestyle, smoking, abnormal blood fats, high blood pressure, diabetes, obesity
What are the symptoms of metabolic syndrome?
- insulin resistance, high blood
pressure, abnormal blood fats, abdominal fat deposits, type 2 diabetes, blood clotting abnormalities, blood vessel inflammation
What is an enlarged heart called? (over training)
- hypertrophic cardiomyopathy
Disease prevention and management: CANCER
- exercise reduces the risk of some cancers
- reduces risk of colon cancer by near 50%
- protects against breast cancer
Disease prevention and management: OSTEOPOROSIS
- For women in particular, exercise is beneficial in protecting against the loss of bone density and strength
- weights help build bone
Which type of athlete has the strongest and weakest bones?
- gymnasts = strongest
- swimmers = weakest
Disease prevention and management: TYPE 2 DIABETES
- 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
What are the benefits of exercise regarding psychological and emotional wellness?
- reduced stress
- reduced anxiety and depression
- improved self image
- leaning and memory
- enjoyment
What are the benefits of exercise regarding immune function?
- improves sleep patterns
- reduces stress hormones which can dampen immunity
(cortisol)
What are the benefits of exercise regarding prevention of injuries and lower back pain?
- less pressure on the spine
- muscles are more “loose”
What are the four sections of the physical activity pyramid?
- sedentary activities (least)
- strength training and flexibility
- cardiorespiratory endurance exercise
- moderate-intense physical activity (most)
Two primary characteristics of an exercise program should promote…
- health and fun
What are the 3 principles of training in regards to adaptation to stress?
- 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
What is the overload principle? (adapting to amount of training)
- exercising to provide a greater stress or demand on the body than its usually accustomed to handling
What is progressive overloading?
- Placing increasing amounts of
stress on the body causes adaptations that improve
fitness
What is the FITT principle?
- frequency
- intensity
- time
- type
What is heart rate reserve?
- used to calculate exercise heart rate at a given percentage training intensity
What is the reversibility principle?
- fitness improvements are lost when demands on the body are lowered
- up to 50% of fitness improvements can be lost within two months
What is the specificity principle?
- 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
What are some limits on adaptability regarding individual differences?
- everyone is not created equal from a physical standpoint
- there are large. individual differences in ability to improve fitness, body composition, and sport skills
In short, what does the cardiorespiratory system consist of?
- the heart
- the blood vessels (veins, arteries, capillaries)
- the respiratory system
- which ventricle pumps oxygenated blood out of the heart?
- left (AORTA)
How many bpm should your heart rate sit at when at rest?
- 50-90 bpm
How many bpm should your heart rate sit at when exercising?
- 170-210 bpm
How many breaths/minute should one roughly take at rest?
- 12-20
How many breaths/minute should one roughly take during exercise?
- 40-60
Where should blood pressure sit at rest?
- 120/80
Where should blood pressure sit during exercise?
- 180/70
What should be the cardiacs output at rest?
- 5 litres/min
What should be the cardiacs output during exercise?
- 20-30 litres/min
How much blood is distributed to the muscles at rest?
- 15-20%
How much blood is distributed to the muscles during exercise?
- 85-90%
How much circulation spaces does a person have on average?
- 20 L
How much blood does the average person have?
- 5 L
How many skeletal muscles are in the human body?
- 600 skeletal muscles
Muscles consist of…
- many muscle fibres (single muscle cells collected in bundles
What are bundles of muscles called?
- Fasciculi
What are muscle fibres made up of?
- Myofibirils
How many weeks on average does it take until you see gains?
- 6 weeks at least
Do males and female respond to exercise the same
- yes
When you gain muscle mass, do the number of muscle fibres increase?
- NO! They become enlarged
- literally get swoll
- HYPERTRAPHY
What does transient?
- pumping of the muscles during single exercise bout
- mainly from fluid accumulation (edema) in intracellular spaces of muscle
What does chronic mean in terms of muscle physiology?
- 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
What are sarcomeres?
- consist of proteins myosin and actin
- a structural unit of a myofibril in striated muscle
- grow upward with weight training, horizontally with flexibility
What is atrophy?
- shrinking of the muscles
What are the two different types of muscle fibres?
- slow and fast twitch
What are some aspects of type one or slow twitch muscles?
- 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
What are some aspects of type two or fast twitch fibres?
- contract rapidly and forcefully
- fatigue faster than slow twitch
- high motor unit strength
- better for anaerobic activity
What type of events are associated with high % of ST muscle fibres?
- they would have an advantage in prolonged endurance events
What type of events are associated with high % of FT muscle fibres?
- better suited for short term and explosive events
What are the physiological effects of strength training?
- 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
What is a repetition?
- single performance of lifting a
weight up and putting it down
What is a set?
- group of consecutive repetitions that
are performed without resting
What is a rest interval?
- time you take between sets
How long does it take for muscle fibres to recover?
- 50% within 3-5 seconds
- full recovery after 2 min (the longer, the more successful)
How long is too long for intense training?
- over an hour
- cortisol goes up, testosterone goes down
Exercise and muscles: ISOMETRIC
- static
- muscle contraction without a change in the length of the muscle; applying force without movement
- improves muscle strength and endurance but not size
Exercise and muscles: ISOTONIC
- ## muscle contraction with a change in the length of the muscle; application of force with movement
What does concentric mean?
- contracting (flexing)
What does eccentric mean
- extending/lengthening
- most powerful, most force, most growth
What is static flexibility?
- 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
What is dynamic flexibility?
- ability to move a joint quickly & fluidly through entire range of motion with little resistance
Ex.) Walking straight leg kicks, running high knees
What determines flexibility?
- joint structure (hereditary)
- joint capsules
What are joint capsules?
- semi-elastic structures that gives joints strength and stability but limit movement
How often should flexibility training be done?
- at least 2-3 times a week, or everyday
How do we assess flexibility?
- specific to each joint
- sit and reach is most commonly used
How long and how often should cardio be done?
- 3-5 days a week
- 15-20 minutes
What does RDA stand for?
- recommended dietary allowance
What does the recommended dietary intake focus on?
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
What are the four reference intakes?
- recommended dietary allowance
- adequate intake
- tolerable upper limit
- estimated average required
What is RDA?
- nutrient requirement of nearly all (97-98%) health individuals in a particular life stance and gender
What is adequate intake?
- recommended dietary intake comparable to the RDA
- less scientific evidence
What is the dietary reference intake?
- standards for recommended dietary intakes, consisting of four values (AI, EAR, RDA, and UL)
What is daily value?
- a term used in food labeling; based on a daily energy intake of 2000 calories
What is EAR?
- Estimated Average Requirement
- Nutrient intake value estimated to meet the requirements of 50% the healthy individuals in a group.
What is UL?
- 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.
What are the 3 macronutrient balance recommendations?
- 45-65% carbohydrates
- 10-25% protein
- 30% or less from fat
How many amino acids do humans require?
- 20
How many vitamins do human require?
- 13
How many minerals do humans require?
- 15
What are nutrient dense foods?
- high in health ingredients, low in total calories
What percentage of calories should one have of total fat?
- 30%
- 20% unsaturated
What percentage of calories should one have of saturated fat?
- 10% of calories
What percentage of calories should one have of carbs?
- 45-65%
- based on activity level
How much fibre should one have in a day?
12.5g/1000 calories
What percentage of calories should one have of protein?
- 10-15%
How many milligrams of cholesterol should one have in the span of a day?
- less than 300mg
How many milligrams of sodium should one have in the span of a day?
- less than 2400mg
