Final Exam Chapter 15 Exercise Flashcards
What are the 4 types of physical activity?
Isometric
Isotonic
Aerobic
Anaerobic
What is isometric exercise?
place tension on particular muscles without moving surrounding joints
What is isotonic exercise?
requires the flexing of muscles and the moving of joints
What is aerobic exercise?
is any exercise that requires a significant increase in oxygen usage over an extended period of time
Examples of aerobic exercise?
brisk walking
swimming
running
cycling
What is anaerobic exercise?
requires short, intensive bursts of physical activity that require no additional oxygen
Examples of anaerobic exercise?
sprint
weightlifting
isometrics
plyometrics
interval training
What are reasons for exercise? (3)
physical fitness
weight control
physiological benefits
What is the primary reason for physical fitness?
increase physical fitness by increasing muscle strength and endurance and flexibility
What does strength exercise require?
shorter repetitions
What does endurance require?
Endurance is built with less exertion, but more frequent repetition
What does flexibility involve?
It is the range of motion that joints are able to move within.
More flexibility helps people avoid injury while performing other types of physical activity.
Why is aerobic fitness an important type of fitness?
The most important type of fitness.
It keeps the heart and cardiovascular system healthy, improving quality of life and increasing lifespan
What does weight control require more of compared to aerobic exercise?
more exertion
What is included in the equation for weight loss?
Exercise is only one part of the equation when it comes to weight loss. Changes in eating habits must also be included so that fat levels in the body drop while lean muscle tissues remain
What is adipose tissue?
body fat
What does running do for weight loss?
Running drains adipose cells
What happens with fat cells in the body in regards to weight loss/gain?
Once fat cells are made, they stay — it is easier to gain weight than lose, it will be easier to go back up to a higher weight than it was before.
What are the physiological changes that result from exercise?
Improves mood and stimulates your brain
Increases respiratory capacity
Reduces your risk of heart disease
Improves digestion and fat metabolism
Strengthens bones and increases joint flexibility
Increases muscle strength and tone
Improves your circulation
How does exercise increases respiratory capacity?
Endure hardship without being out of breath → your heart is not pumping as fast when you are climbing the stairs
How does exercise improve circulation?
When your sick, the white blood cells circulate better
What is CVD?
general term that describes a disease of the heart and blood vessels.
What is thrombosis?
Blood flow to the heart, brain, or body can be reduced because of a blood clot
What does CVD include?
includes coronary heart disease (CHD), heart failure, and other conditions affecting the heart and blood vessels.
What in the body has the best blood flow?
Aorta to the veins all have better flow
What are the most common CVD’s?
Heart attack
Cardiac Attack
Stroke
What is a heart attack?
involves the heart → occurs when blood flow to the heart is blocked
What is cardiac arrest?
involves the heart → occurs when the heart malfunctions and suddenly stops beating unexpectedly
What is a stroke?
involves the brain → occurs when blood supply to the brain is interrupted or reduced, depressing deep tissue of oxygen and nutrients (can be from a weakened blood vessels or a blood clot)
What are the two types of strokes?
Ischemetric – blood clot
Hemorrhagic – weakened blood vessel ruptures
What have early studies found regarding Physical Activity and Cardiovascular Health?
1950s – sedentary workers were more prone to heart disease than active workers
Men who were more active were less likely to suffer a heart attack
What did later studies find regarding Physical Activity and Cardiovascular Health?
demonstrated a relationship between physical activity and decreased CVD
Those who survived a heart attack and who included physical activity as part of their recovery are far less likely to suffer another
Those who take part in physical activity are more protected from premature CVD, including stroke
What are the benefits of Physical Activity and Cardiovascular Health?
Both women and men can improve their cardiovascular health and live longer with light to moderate exercise
Physically active people can expect an average increase in longevity of about 2 years
Physical activity does more than add quality to life span – it adds quality to those years
Improves well being, mental health, and cognitive functioning
What do cholesterol numbers show?
Your cholesterol numbers show how much cholesterol is circulating in your blood
What is cholesterol?
Cholesterol is a waxy, fat-like substance that is found in the cells of your body
What is the function of cholesterol?
Need it to build cells and make vitamins and other hormones (Cell structure – crucial component of cell membranes)
Hormone production
*Too much can be a problem
Why can cholesterol be dangerous?
It is not bad unless you have too much of it
Plaque can build which an cause arteries to die
If there is too much it goes into your blood and stays there and causes tension needing increases blood flow
Trans fat, animals meats, and processed foods have cholesterol
How is cholesterol made in the body?
You’re liver makes all the cholesterol you need and your body takes what it needs from food
What is HDL and LDL cholesterol?
HDL - good cholesterol
LDL - bad cholesterol
What number should HDL and LDL cholesterol be?
HDL - is the one number you to be high (ideally above 60)
LDL - should be below 100
*Your total should be below 200
What are the two sources of cholesterol?
Liver makes all the cholesterol you need – the remainder comes from foods from animals (meat, dairy products, poultry)
Why are topical oils bad?
Topical oils, such as palm oil, palm kernel oil, and coconut oil contain saturated fat that can increase bad cholesterol
What about Physical Activity and Cholesterol Levels?
Exercises increases (high-density lipoprotein) HDL levels without raising (low-density lipoprotein) LDL levels
…more favorable ratio of total cholesterol to HDL and the risk of heart disease decreases.
Moderate levels of exercise with or without dietary changes, bring about a favorable ratio of total cholesterol to HDL
What are health benefits of physical activity?
Prevention of Bone Density Lose
Control Diabetes
How does exercise prevent bone density loss?
Exercise can protect against osteoporosis – a disease in which the density of bones lessen over time making them more brittle
The best way to protect against this is to start an exercise routine at a young age and continue through old age
How does exercise control diabetes?
Type 1 doesn’t have a cure at this time, exercise can help get Type 2 diabetes under control
What is type 1 diabetes?
autoimmune disease where body attacks and destroys the insulin-producing cells in the pancreas
What is type 2 diabetes?
Body is resistant to insulin or doesn’t produce enough to maintain blood sugar levels
It is slow
Continuous urination, necrosis to limbs, organ failure, going blind
If enough weight is lost, it can be considered in remission
What was found regarding Fertility & Ozempic?
Some who are on the pill and taking ozempic are getting pregnant
Fat cells = estrogen = high levels is not good for fertility
Taking ozempic = decrease = better fertility
Psychological benefits of physical activity?
Decrease depression
Reduce anxiety
Buffer against stress
Delayed Alzheimer Progression
Regular exercise can help decrease the risk of various types of cancer, which types?
Colorectal and breast cancer – have the strongest protection benefit from exercise
Lung and prostate cancer
Also beneficial for those undergoing treatments such as chemotherapy to help with side effects, keep strength, and control weight
*Although a lot of cancers are genetic
What is cancer?
Cancer – uncontrollable growth of abnormal cells
How much % of cancer is random?
80% of cancer is random (unaffected by what we do)
What are benign tumors?
do not spread, if the cancer is not mutating fast it isn’t killing as fast what is around it.
What are malignant tumors?
which can spread, grows rapidly and kills what is around it
What is meant by primary cancer?
refers to where it started
What cancer do men mostly suffer from?
Lung cancer
Colorectal cancer
Prostate cancer
What cancer do women mostly suffer from?
Breast cancer
Lung cancer
Colorectal cancer
Why are crabs associated with cancer?
Crabs hide under rocks, and water and populate under them
Cancer cells like crabs, may initially go unnoticed or undetected, cells may be hidden and remain hidden from detection
What are relevant facts regarding the progression of cancer?
30% of death caused by cancer can be prevented
Everyone has cancer calls but grow in some people
The progression varies between people
Not all cancer sufferers die of cancer
Why does Variability suggests a role for psychology – progression of cancer?
Stress and coping
Emotional well-being
Social support
What role does psychology play in cancer?
Beliefs
Behaviors
Illness Representations
Coping with diagnosis
Psychological consequences
How does belief influence cancer?
Susceptibility – “I won’t get cancer”
Seriousness – “Lung cancer isn’t serious”
Costs – “Having a smear test is embarrassing”
Benefits – “Smoking helps me relax”
How does behavior influence cancer?
75% of all cancers are linked to behaviors, e.g., smoking, diet, alcohol, sexual behavior (can be predicted by health beliefs and modified)
Hardiness – Control, commitment and challenges, may be protective against developing cancer.
Depression – come evidence that chronic mild depression may be related to cancer
Personality – some evidence of type C personality (passive, helpless, emotionally inexpressive)
What are psychological consequences of cancer?
Lowered mood – depression, grief, lack of control, anger, anxiety
Poor body image – lower body esteem, hair loss, loss of breast
Cognitive adaptation – helplessness and fatalism relate to lowered mood
Benefit finding – making sense and finding benefits in cancer
What are factors influencing the progression of cancer?
Behavior change
Coping with illness
Life stressors – uncontrollable stressors increases progression
What are things that can alleviate the symptoms of cancer?
Pain management
Social support
Treating nausea and vomiting
Body image and counseling
Cognitive adaptation strategies
Fear reduction
What are factors influencing the outcome of cancer?
Disease-free interval
Recovery
Longevity
Quality of life
Do psychological factors influence longevity of cancer?
fighting spirit
denial
not helplessness
life event
personality: passive, helpless coping style
*needs further studies
What are hazards of physical activity?
Exercise addiction
Injuries
death
Why is exercise addiction a hazard of physical activity?
Can become a addiction
They will suffer withdrawal symptoms if they cant exercise, may suffer from an eating disorder, and will continue exercise even if they are injured or instructed not to for a while
Why are Injuries from Physical Activity considered a hazard?
Minor injuries – are common (soreness, aches, or pains)
Physical activity outside from the norm for the individual can cause severe injury
ex. touch football in the park for someone who doesn’t usually do it can seriously sprain their ankle or get injured
Why does death occur from Physical Activity?
It is rare
Most deaths occur immediately after vigorous activity
In most causes there was an underlying undiagnosed, cardiovascular problem
How much exercise is recommended?
Children and adolescents (6-17) — 1 hour aerobic physical activity everyday
Adults (18-26) — 2.5 moderate per week
Older adults (65+) — Similar to adults or as much as abilities allow (balance is important)
What are things that contribute to improving adherence to physical activity?
Informational interventions
Behavioral and social interventions
Environmental Intervetions
Implementation Intention SMART Goals
What was found regarding information interventions that contribute to improving adherence to physical activity?
Information interventions seek to raise public awareness of the important of physical activity and benefits – can be mass media campaigns or “point-of-decision” prompts
Little evidence that any mass media campaign has effects of physical activity that persist after the campaign ends
Only 33% of adults in the US get regular activity (rigorous or moderate)
What was found regarding Behavioral and Social Interventions that contribute to improving adherence to physical activity?
Used to try to get people to adhere to changes in their routines
Method of helping people change their habits around physical activity
Can be in the form of educational programs at schools to therapy sessions with a personal trainer
What is Abstinence violation effect?
Experience of guilt, shame, and sense of failure when an individual feels they engaged in behavior that didn’t support their goal (stopping exercise for a while)
why is this important? Behavioral modification – teaching about the abstinence violation effect
Help people when they go for a period of time without physical activity and feeling like a failure
Helps people understand that just because there was a slip, that doesn’t mean that you can keep going
What is implementation intention?
“When I finish work on Monday, Wednesday, and Friday, I will go for a walk”
By specifying time, place, and action, associated with a behavior, implementation intention helps the individual with their goal
What are smart goals?
Structured approach to goal settings and enhances the effectiveness of goal-setting
What does SMART stand for in smart goals?
Specific
Measurable
Attainable
Realistic
Timely
What are Environmental Interventions?
Any kind of physical activity can be more pleasurable if the environment is pleasing
Hiking a beautiful trail is more likely to be enjoyed compared to running on a treadmill.
Enhance the location
It can be enhances, but it ultimately saves money due to the deceases cost of health care
What’s the most important thing about checking cholesterol?
the ratio is more important than the value itself
If you just ate an hour ago a good combination of carbs and protein, if you feel hungry within an hour, what does it mean?
chances are you’re thirsty because the body takes 3 hours to metabolize what you’ve eating.
Which diet works?
nothing. You gain back the weight, it might work but in two years from now you are back to where you were.
What is the best diet if one had to be chosen?
Best diet is mindful eating. Eat what you need to keep your body healthy. Incorporate activity.
What are positive models of eating?
How food is used as a reward, the way we portray food plays in the psychology of how food is perceived. Food should be a constant in your life, it shouldn’t be a reward, you eat to survive not survive to eat.
What happens if there is a lot of fat around the organs?
If there’s a lot of fat around the organs, those fats can block the blood circulation around those organs. The waste that leaves those organs (co2) are not leaving because the organs are charged by the extra fat. Worst kind of fat – Belly fat it is around your organs = blood flow altered
What happens if you only eat carbs?
Carbs won’t keep you full for a very long time so add some protein.
What are drastic methods of losing weight popular?
most medicational ways are just making money over people’s insecurity. Gastric bypass, sleeve gastrectomy, gastric band. Adipose tissue suctioned out (liposuction).
Ozempic.
Dangerous types like purging and laxatives
What is the positive incentive model?
some people have been rewarded with food.
food shouldn’t be a reward
