HLTH 121 Chptr 1-3 Flash Cards
What is the leading cause of death in America?
Heart disease
Risk factors for chronic disease are?
- Physical inactivity
- Poor dietary habits
- cigarette smoking
- excessive alcohol consumption
- family history
(On chronic disease)
Genetics
May predispose one to chronic disease
Lifestyle choices and environmental factors are
- Diet
- physical activity
What are Epigenetic‘s
The study of biological mechanisms that will switch genes on and off
Factors related to sport and exercise performance
•genetics
- stature
- body composition
- VO2max
- vision
•training
-optimal physiological and psychological and biomechanical training
Unstructured physical activity is
Activities of daily living (ADL)
Leisurely, walking, gardening, and housework
Structured physical activity is
Planned moderate to vigorous exercise
Brisk walking, working out in a gym, and playing a spot
physical activity is
Any movement caused by muscle contraction that result in caloric expenditure
Physical fitness is
A set of abilities and individual processes to perform specific types of physical activity
Health related fitness is a combination of
- healthy body weight and body composition
- cardio respiratory fitness
- adequate muscular strength and endurance
- adequate flexibility
Sports related fitness is
• speed, power, agility, and neuromuscular skills
What is overload
The basic principle of exercise training
(In order to improve fitness levels exercise must be done at a higher level than one usually operates)
To achieve overload and manipulate the intensity duration or frequency and exercise
progression is
Gradual increase in overload with training such as
- faster speed of running
- more weight lifted
Specificity is
Your body responds to the specific demands placed on it
Repercussion is
Recovery and rest
- with an exercise session
- and between exercise sessions
Overuse is
Excessive exercise may induce adverse health effects
Individuality is
individual responds to exercise training
-mostly determined by genetics
Reversibility is
Get it or lose it
Exercise is medicine: Health benefits can include
- increase bone density and strength
- reduce his blood pressure
- promote a healthy pregnancy
- aids and weight loss/weight control
- improves sleep (if activity is done in the morning or afternoon)
- improves immune function
- increase strength of flexibility and balance; reduces risk of falling
- reduce stress and improve self image; helps prevent mental depression
- reverses brain deterioration with aging help prevent or delay Alzheimer’s disease improves executive functioning
- increases insulin sensitivity improve blood glucose regulation helps prevent type two diabetes
- reduce his risk of colon cancer prostate cancer and likely breast cancer
- increase muscle mass muscular strength and muscular endurance
- Increase his cardiovascular function and improve blood lipid profile helps prevent heart disease and stroke
How does exercise enhance health
- Exercise produces anti-inflammatory cytokines (small proteins) to help decrease inflammation
- exercise may cause the expression of genes with favorable health effects
- helpful adaptations with a single bout of exercise
- improved blood lipid profile
- reduce blood pressure
- improved insulin sensitivity
Other health promoting mechanisms of exercise can also be
- lots of access body fat may reduce production of cytokines that may impair health
- loss of excess body fat may reduce estrogen levels, reducing risk of breast cancer
- reduction of abdominal obesity may decrease blood pressure and serum lipid levels
- increased mechanical stress on bone high impact exercise may stimulate increases in bone density
- production of cytokines and such as brain derived neurotropic factor (BDNF) may enhance neurogenesis and brain function
All adults should engage in water intensity aerobic endurance exercise such as brisk walking for a minimum of
150 minutes per week or about 30 minutes for 5 days
Performing more vigorous exercise decreases your time commitment to
75 minutes per week
