EXS117 Flashcards
what is health
A state of complete physical, mental and social well being and not merely the absence of disease of infirmity
Define Research
General goal of the research process is to place and carry out a strategy for gathering, analyzing and interpreting data to answer a research question
Basic Research
performed to obtain empirical data that can be used to develop, refine or test a theory
Applied research
geared towards solving immediate practical problems with functional applications and testing theories for directing clinical practice
Quantitative
measuring of outcomes using numerical data under standardized conditions
Advantages:
- summarizes data
- run statistical analysis
Qualitative
concerned with a deep understanding of a phenomenon through narrative description obtained under less structured conditions
Advantages:
- used to describe/ generate theory
- based on open ended questions
Mixed Methods
- Combination of Quantitative and Qualitative
- used for big picture
Independant Variable
manipulated or controlled by a researcher during an experiment
Dependant Variable
measured/ tested in a specific experiment
Nominal Data
categorical assignment of the person/object according to a specific criteria
- no rank/ order
- ex gender, colour
Ordinal Data
categorical assignment with inherent rank, ordered on an operationally defined characteristic or property
-ex pain scale
Interval Data
data that possesses rank-order and demonstrates known and equal distances or interval between units of measurement, no true zero
-ex calendar year, degrees
Ratio Data
data that possesses rank-order , equal distances between the units of measurement and is measured from a true zero
- ex distance, height, weight
Research Process
- identify research question
- design the study (procedures)
- methods (implementation plan)
- data analysis
- communication
What is Epidemiology
The study of the distribution and determinants of diseases within populations
Distribution
How disease distributes within the population.
Determinants
Something that:
- causes a disease
- influences the distribution of a disease within a population (exposure)
Fundamental Assumptions of EPI
Diseases do not distribute randomly in populations, but rather distribute in relation to their determinants
-ex smoking and lung cancer
Primary Prevention
Prevention of a disease/ outcome by eliminating an exposure
Secondary Prevention
measured to prevention onset of a disease/ outcome after exposure has already occurred
Tertiary Prevention
Interventions intended to diminish the impact of disease through measures such as treatment or rehab.
Cross- Sectional Study
Studies in which all data are collected at a single point in time
Strengths
-valuable snapshot of a disease
-cost effective
Weaknesses
-can only determine correlation
-not efficient when studying rare disease
Case Control Study
Compares a group of individuals with disease of interest to a group of individuals without the disease of interest
Strengths
-can study many exposures at once
Weaknesses
-hand picking participants based on disease
Objective
is an adjective, meaning not based on or influenced personal feelings or emotions, but hard, factual evidence
Subjective
refers to personal perspectives, feelings, or opinions entering the decision making process
Cohort Study
Studies that select a group of individuals with a common exposure and follow them over time to observe whether or not they develop a disease in question Strengths -infer causality Weaknesses -expensive -may lead to drop outs cuz long process
Ecological Study
assess correlation between exposure and disease at a population level
Strenghts
-Inexpensive
Weaknesses
-can only assess correlation, not causation
Ecological Fallacy
Making inferences about an individual based on population level data
Randomized Control Study
Participants are randomly assigned to an intervention group or control group and the groups are assessed for an outcome variable of interest
Strengths
- randomness can reduce biasses
Weaknesses
-controlled in a lab so results don’t reflect real world conditions
What is Physical Activity?
Voluntary movement carried out by skeletal muscle that requires more energy than the amount of never needed at crest and is focused on building health
-ex yard work, walking to school
What is exercise?
Planned, structured and repetitive movement pattern intended to improve fitness
-ex high intensity training, resistance training
What is fitness?
The ability to carry out tasks with the visor and alertness, without undue fatigue and with ample energy to enjoy leisure time pursuits and meet unforeseen emergencies
-ex muscular strength, flexibility
Cardiorespiratory Endurance
The ability to carry out prolonged, large muscle, dynamic movements at a moderate to high level of intensity. When heart is pumping blood and lungs are pumping oxygen.
Muscular Strength
The ability if the muscles to exert force over a single or maximal effort
Muscular Endurance
The ability of the muscles to exert force over a single or maximal effort
Flexibility
The ability to move your joints through a full range of motion
Healthy Body Composition
`The relative amount of fat mass to fat free mass
The overload principle
Adding more stress to the system in order to stimulate improvements
The FITT principle
Frequency: how many sessions?
Intensity: How heavy is the weight? Fast pace?
Time: How long does it last?
Type: That are the PA components?
Frequency+ Time = performance
Progression Principle
Implied that for someone to improve fitness levels, they must continue to increase physical demands to reach optimum level of overload.
Principle of reversibility
Activity must continue at the same level to maintain the same level of adaption
Detraining
As activity declines, called detraining, adaptions with recede
The Early Years (0-4)
- 180 Minutes a day
- tummy time, crawling, playing outside etc
- building healthy hearts, developing self confidence
Children (5-11)
- 60 Minutes of moderate- high intensity 3 days a week
- bike riding, playground, activity that cause sweat and high breathing
- do better in school, grow stronger, improve health and fitness
Youth (12-17)
- 60 minutes of moderate to high intensity 3 days a week
- bike riding, skating, sweating and high breathing
- have fun w friends, happier etc
Adults (18-64)
- 150 minutes of moderate to high intensity in interval of 10 minutes or more 2 days a week
- jogging, skiing, sweating and breathing harder
- to prevent: high blood pressure, disease, mental health
Seniors (65+)
- 150 minutes of moderate to high intensity in interval of 10 minutes or more 2 days a week
- swimming, walking
- maintain mobility, bone health,
Transtheoretical Model (TTM)
To understand when people change behaviours; in particular, addictive behaviours such as smoking, drug use and alcohol abuse
Stages of TTM
- Pre-contemplation
- contemplation
- preparation
- action
- relapse
- maintenance
Pre-contemplation
6 months before people start thinking about behavioral change
(ex. uninformed that PA increase quality of life)
Contemplation
people recognize there is a problem and have started thinking about change
(ex. pros and cons of PA)
Preparation
Decision has been made to change
ex buying running shoes or signing up for the gym
Action
6 months of implementing the plan or putting them into action
(ex following exercise program)
Maintenance
continues for 6 months after action period and continue to stay active
Relapse
when people go back to old behaviours
Consciousness raising
the process whereby people obtain information about themselves and the problem behavior
Dramatic Relief
expressing feelings about or reacting emotionally to the behaviour change in question
Environmental re-evaluation
looking at the behavior being changed in light of its impact or effect on the physical and social environments (parents exercising with their kids)
Social Liberation
the process whereby options or alternatives are sought that support new behavior (looking for a house near a park to engage in PA)
self re-evaluation
process in which people look at themselves with and without the problem behaviour and assess the differences in their self esteem (feeling better after the gym)
Stimulus control
when people remove the cues or triggers for the problem behavior from their environment
counter conditioning
substituting a healthier behaviour for the unhealthy one
Helping relationships
relationships with people who act as a support system for changing the unwanted, unhealthy behaviour
Reinforcement management
rewarded or punishing yourself for complete a task
self-liberation
entails people choosing to change their behavior and committing to making the change. (running to work rather than driving to work
Immediate/ Explosive Energy Sources
- first responder
- provides ATP for the first 10-20 seconds
Non-Oxidative (Anaerobic) Energy System
uses glucose to produce ATP without the help of oxygen
Oxidative (Aerobic) energy system
- oxygen+cellular fuel = ATP
- slowest to arrive but lasts the longest
3 ways to measure intensity
- HR
- Rating of Perceived Exertion
- Talk Test
Calculating Max HR
207-0.7(age)
Isometric contraction
a static contraction where the length of the muscle or the joint angle does not change
Isotonic contraction
a moving/ dynamic contraction where the muscle length changes and there is movement at the joint
Concentric contraction
contraction causes the muscle to shorten
Eccentric contraction
when the muscle lenghtens
Slow-twitch Oxidative Fibers
- red muscles
- slow contraction
- fatigue resistant
- oxidative energy production
Fast-Twitch Oxidative
- red muscles
- moderate contraction
- fatigue resistant
- glucose store energy production but becomes oxidative
Fast-Twitch Glycolytic
- white muscle
- fast contraction
- easily fatigue
- glucose store energy production
Benefits of warm-up
-prepares the body physically and mentally
benefits of cool-down
- gradually reduces HR, breathing Tate and body temperature
- reduces risk of blood pooling
Why is flexibility important
- reduces joint stiffness
- inflexibility are more prone to injury
Goal of Static Stretching
to decrease a muscles resistance to stretch in order to increase range of motion
Active Stretching
- unassisted
- done individually without external stimuli
Passive Stretching
- assisted stretching
- a partner or trainer is used as the outside stimulus in the stretching exercise
Proprioceptive Neuromuscular facilitation stretching (PNF)
- passive stretching with a partner
1. stretches 1 muscle
2. release
3. isometric contraction
4. passively stretch muscle again
Foam Rolling and (Self-myofascial Release)
- Goal: to increase range of motion
- a collective term for manual therapy techniques based on the effects of applying mechanical force to self body tissue
calorie
the amount of heat needed to raise the temperature of 1g of pure water bu 1 degree celsius
Calorie=kilocalories=1000 calories
the amount of heat required to raise the temperature of 1kg of pure water to 1 degree celsius
Energy storage
energy intake-energy output
Metabolic Rate
measures the energy that needs to be consumed in order to sustain essential bodily functions, such as heartbeat, breathing, nervous system activity, active transport and secretion
Basal Metabolic Rate
measures metabolic rate under rigorous, controlled, laboratory conditions 12-14 hours after ones last meal.. Must be at rest but not asleep
resting metabolic rate
measures ones metabolic rate at rest under less rigorous conditions
Calculating RMR
Males
66.5+(5height)+(13.7weight)-(6.8*age)
Females
665+(1.9Height)+(9.5weight)-(4.7*age)
Caloric need for RMR
RMR* 1.4 (no PA)
RMR1.6 (moderate PA)
RMR1.8 (high)
Proteins
- major component of living cells
- body builders
- composed on different 20 amino acids
Carbohydrates
- most accessible energy source for the body
- broken down in form of glucose
fats
- the more dense macronutrinets
- complex (F&V) and simple (sugars)
Respiratory Exchange Ratio
the ratio between the amount of carbon dioxide produced and the amount of oxygen consumed
The Canadian Physical Activity, Fitness and Lifestyle Appraisal (CPAFLA)
- used for healthy individuals
- simple, safe and standardized
- assesses for components of fitness
3 common parameters tracked by wearable technology
- step count
- heart rate
- caloric expenditure
Examples of wearable technology
- Fitbit
- Apple Watch
- polar loop
Heart Rate Variability
measures the variation of the time interval between heart beats
Female athlete Triad
- menstrual disturbance
- low bone mineral density
- low energy availability
PA short-term effects on the brain
information processing speed, attention, memory
Cardiovascular Diseases (CVDs)
major causes of death and disability worldwide, especially in North America
causes of CVDs
- Atherosclerosis (process by which large coronary and small cerebral arteries become
- stiff and inflamed
- blocked
Prediabetes
where fasting blood glucose and insulin are elevated, but still manageable
Type 2 diabetes
only after a certain level of blood glucose is reached, either fasting or after a large dose of glucose
