Exercise Flashcards
What are some effects of one acute bout of excercise?
- SNS stress responce
- inflammatory response
- Hightened free radical production (reactive oxygen species) which cause damage to cells and DNA
- Cells in the body become more sensative to responding to insulin
Effects of excercise training (Picture)
What are benifits of Cardio?
- Burn extra calories
- Endurance
- Improved blood flow
- Endorphins and stress relief
What are benifits of weight training?
- Builds muscle
- Burn calories at rest
- Build strength
- Endorphins and stress relief
What are ways that cardo tebse ti ve superior vs RT?
- Total caloric expenditure for a single workout session
- Short term loss of body fat
- Hightened VO2max and cardiovascular adaptations
What are ways that RT (resistance) training may be better?
- Hightened EPOC (post-excercise oxygen consumption)
- post excercise calorie expenditure
- HIghtened BMR (basal metabolic rate)
- More metabolically active muscle tissue
- Hightened power, function, bone health; may also help with hormone related changes of aging/central adiposity
In conclusion, is CV or RT better?
In terms of long term health, current body of evidence indicates that one is not superior over the other; rather combination is superior to a single method.
What is most imprtant is consistancy!
Chart of healthy body composition
What are measurmenets of body compsition indices of?
They can be indices of health risk.
Body composition is related to metabolic health.
What is metabolic health?
Indices of:
- Blood pressure
- Blood lipid levels (HDL and triglycerides)
- Blood glucose response
- Body fat distribution
You could be diagnoced with Metabolic syndrome if you have three or more of these…
- Low HDL cholesterol
- High triglycerides
- Abdominal obesity
- Elevated fasting glucose
Statatitsics of people with matabolic syndrome
- Hypertension1 in 5 adults in canada have Metabolic syndrome and don’t know it
- 40% of people 60 and over have it.
Symptoms of Metabolic Syndrome
What is the scientific term for body fat?
Adipose tissue
Metabolic syndrom can release chemicals called…
Adipokines
What are adipokins related to?
- Sexual hormone imbalance
- Chronic cellular inflammation
- Insulin sensitivity
What does where you store body fat say about you physiologically?
Those with “pear shape” body fat storage have lower risk.
Conversely, “apple shape” fat storage places an individual at higher risk of Metabolic Syndrome.
This is known as central obesity (visceral fat storage around the organs in the torso)
Sexual hormone imbalance and chronic cellular inflammation can lead to…
Cancer
What are some lifestyle factors that affect our hormones and metabolic health?