Lecture 2 Flashcards
What are the general health benefits of being fit/performing physical activity
- Reduces stress
- Sleep better
- Releasing endorphins
- Confidence
- Improved circulation
- Body comp
- Brian health effects
- Mobility
- Social Benefits
- Chronic Disease decrease
Effects of physical activity on human phys-respiration?
• Being active increases O2 consumption
• When you exercise, O2 increases because of more ATP is needed to perform the activity.
-Need CO2 out as Muscles are working, need to have that exchange
what is resting, untrained, and trained males O2 consumption?
○ Resting 250ml/min
○ Untrained male: 3600ml/min
○ Trained male: 4000ml/min
What are the goals of respiration?
To provide O2 to tissues
To remove CO2 from tissue
hat are the 4 major events of respiration?
○ Pulmonary ventilation or the exchange of O2 and CO2 between the atmosphere and the lungs
○ Diffusion of O2 and CO2 between lungs and blood (important because it can get more efficient)
○ Transport of O2 and CO2 in the blood to tissues
○ Regulation and ventilation
How can diffusion in respiration get more efficient?
Can increase max O2 consumption as you train. You have a greater ability to work at higher intensity and greater ability to consume O2.
-Males can double
In terms of respiratory phys, what is the limiting factor?
Ventilation is not limiting during activity
Limiting is the flow (transport mechanisms)
What are the 2 things that can improve with training for respiration?
Diffusion
VO2 max
What is the end goal of CV function during exercise?
To deliver O2 and other nutrients to the muscle
How much does muscle blood flow increase during exercise?
Drastically:
Resting 3.6
Max 90ml
What is the increase in blood flow made possible by?
This increase is caused not only by factors in the muscle themselves, bnut to an increase in mean arterial pressure
What is arterial pressure?
this increases the focrce by which blood is pushed thorught he vessels an d distends the vessels to decrease resistance
What is cardio disease?
whether or not your endothelium can respond to dilate
What do we see increasing in the body when we exercise?
○ Increase muscle work output= increase O2 consumption
○ Increase O2 consumption=dilation of vessel
○ Increase venous return=increase cardiac output
What is the min and max cardiac output?
Rest 5.5L/min
Max output: 23L/min
What adaptions we see in the body with training in regards to cardiac output?
○ Potential increases in heat muscle mass
○ Resting cardiac output remains similar to a normal person however
- Increase stroke volume at a decrease heart ratee (more blood pumped out of the heart per beat)
○ Resting heart rate is lower because you pump more out and therefore beat less per minute
What are the metabolic health benefits exercise?
○Improved insulin sensitivity
○May require an intensity of 70% VO2 max or more
○Improved BP
○Improved blood lipids
-Moost benefits are due to the acute bouts of physical activity
How is insulin sensitivity improved with physical activity?
○ Due to increasedes in insulin signalling intermediate
○ Increases in GLUT 4 protein. Goes to the surface as well as insulin but GLUT 4 is not affected by diabetes
○ GLUT 4 stays elevated after exercise for 48hours
○ Exercise increase insulin signal and increases glucose uptake.
-Muscles are responsible for 75% of glucose disposal
How does BP improve with physical activity?
Occurs acutely and at lower intensities (40%VO2 max)
How are blood lipids improved with physical activity?
Increase HDL (moves it a little easier, takes cholesterol out or bloodstream)
Decrease TG and LDL but only after prolponged exercise
WHAT is EPOC?
Excessive post exercise O2 consumption
- If exercised for a period of time, after you will continue to burn cals after you stop. How long this lasts depends on how are your workout was
- -Helps you burn extra calories while sitting
In EPOC, What happens wheen you stop exercising and go into rest?
○ Replenish glycogen stores
○ Get rid of CO2, ventilation and cardio rate will come down but takes a few mins
○ Cool yourself off
How do you increase your EPOC?
Longer you work at moderate intensity the higher your EPOC
At what intensity do you see benefits for EPOC?
Around 60-70%
-moderate intensite
What are the 2 phase contributions the EPOC gives to the body?
Rapid short phase (lasts 1hr)
Prolonged phase (up to 48hrs)
What benefits do you see in the rapid short phase of EPOC?
Replenish O2 in blood and muscle ATP/P-creatine synthesis Lactate removal Body temp regulation (reduce acidity) Ventilation and repsoation and regulation
What benefits do you see in the prolonged phase of EPOC?
Re-esterificaiton of FA to take them back up and store them
○ They are released for energy when exercising
Protein synthesis
○ Micro tearing of the muscle and bone
Can you increase basal metabolic rates?
If you put on more lean tissuee than yes and that thee only way
What are the barriers to physical activity for parents?
Distance Cost TV Crime/danger Competing Priorities Lack of support Scheduling conflicts Guilt Weather Time: perceived time
What are the barriers for children/youth?
School policiesCrime/danger/ingury Weather Accessibility Fear of teenagers Teachers
What is the difference between resistance vs aerobic PA?
Res:
• 3x per week 30-60 mins, 5-10 groups and 8-12 reps
• Don’t have a steady state of O2
Aerobic:
•3x per week, 40-60mins 60-85% VO2 max
What are the results form resistance or aerobic PA?
• Reductions in HbA1c, fasting glucose, blood lipids, BP similar
• Aerobic exercise may improve BMI and fitness more so
-Effort exerted is greater beacsue the duration is typically longer. Potential to burn more cals
What is the TEE and the TEE equation?
Total energy expenditure
TEE= BMR/RMR + DIT+ AEE
What is RMR/BMR?
○ Makes up 60-75% of TEE
○ The amount of energy requires at rest to maintain body temp and involuntary muscles contractions
○ BMR and arousal/wakening
○ Affected by age, gender, body comp and body size
○ RMR and BMR tend to follow lean tissue
What is t DIT?
Diet induced thermogenesis
• DIT makes up 10% of TEE
○ Protein increases this the most. Takes a lot of energy to burn
What is AEE?
makes up 20-30% of TEE
What are the benefits of PA to Brian health?
• Most observtoinal studies deomonstrate a bneeficial effect of pysical activity and fitness on cognitive capabilities
• Improvement in some aspects of cognitive functions
○ Executive function: learning, task orientation
• Type of activity may play a role
How does the type of activity play a role in Brian health benefits?
○ Aerobic= increases BDNF-brain derived neutrophic factor(hippocampus)
- Miracle growth for your brain. The more you have the more neurons you get
○ Resistance=Increase IGF:insulin like growth factor-1
- Also stimulates more neuron growths
○ Coordination activities
What are other improvements and increase that PA has on Brain health?
○ Increases in grey matter volume and number of neuronal cells
○ Improvements in vascularization and blood flow
○ Improvements in overall neuronal health
What is linked to the Brian through evolution?
earning and movement are linked in the brain through evolution
• Every-time we learn something new we make a new connections; this connection strengthen over time as we continued to be exposed to the same “learning”; eventually it becomes a long term potentiation
New learning=new pathways ; more neurons
What did the BOKS study show?
Before school program
Demonstrated a 17% improvement in international test scores compared to controls
• Gave kids a mark for participation in the morning and then put math and science classes right after
What are the facilitators to PA for parents?
Social/Peer facilitators or social support Accessibility Parental role modeling Childs enjoyment Prioritizing Interactive with child
What are the facilitators to PA for children/youth?
Social outlets Accessibility Enjoyment Freedom from parents Alleviate boredom Mobile phones Green spaces and cut-de-sacs
What are the facilitators/barriers to PA for adolescents??
Attitude toward PA
Motivation
Perception of competence to perform the activity
Perceptions of body image and social norms
Fun
Peer, fam, teacher and coach influence
Availability and access to programs and facilities
Life transition periods
Preference for other activities
What are the barriers to PA for adults with T2DM and obesity?
TIME Illness or injury Co-morbidities Competing priorities Weather Feeling tired Boredom
What are the facilitators to PA for adults with T2DM and obesity??
Social support
Health benefits (wt loss)
Sense of well being
Fitness improvements
What are the barriers to PA for older adults?
Lack of time
Potential for injury
Lack of motivation or discipline
Intimidation
What are the facilitators to PA for older adults?
Health Socialization Accessibility Facilities and programming Knowledgeable staff Physician support Purposeful activities
What can e learn from adherence to physical activity?/ What factors contribute t their success?
• Monitoring and goal setting • Prioritization • Making it part of their day • Affect beliefs and attitudes toward PA • Past experience with PA • Enjoyment What makes PA fun for you
Compared to popular belief, what is not the best weightless behaviour?
PA depending on what people do they can actually gain weight
-Circumference will go down first before body weight
What is HIIT and SIIT?
○ High intensity intermittent training
○ SIIT: sprint intervals
What has HIIT and SIIT been show to do?
○ Improve glucose control in just 2 weeks of training (6 sessions)
○ Improve adiposity (body comp)
○ Improved EPOC
○ Decrease DBP
-better predictor of hear t health, takes all the pressure from the blood)
○ Improved cardio fitness
Why is HIIT so effective?
It recruits nbot slow stitch and fast twitch muscle fibres- which leads to and enhanced rate of fuel (ATP) use (similar to that observed with lower intensity exercise)
Repeated sprints leads to a shift form anaerobic to aerobic metabolism, and also causes repeated bouts of stress leading to more adaptations
It triggers the same signalling molecules that are responsible for endurance exercise-induced muscles remodelling (mitochondria biogenesis)
While the energy expended during the activity is less than say a longer moderates intesity exerisde- EPOC likely makes up some of the difference
What are useful strategies to stick with PA?
Scheduling, devices, doing something you like, be active when kids are active, set goals are rewards
What are the 3 tools for success?
Pedometer
HR monitor
Accelerators
What is the point of pedometers?
Simple estimate of the volume of PA (does not measure intensity)
-direct measure of movement
What are the Benefits of pedometers?
○ Most sensitivt to things like walking
Measure vertical accelrations at the hip
Can correct for non ambulatoru activity by adding 200 step
Why are the pedometers useful?
Inexpensive , Realtime feedback, don’t need to be litrate to read them, small, convenient, personalized results
Why do people use pedometers?
If you give someone a pedometer they normally increase by 2500 steps per day
Flexibility to see where youre at and do what you need to accordingly and on your own time
What are the cons in pedometers?
Long term adherence is unknown cause fascination with gadgets only lasts so long
Does not account for slow paced activities, depending on the sensitivity of the device
What is an accelerator?
○ These monitor movement in more than 1 plane
○ Measures the magnitude and direction of acceleration via counts
§ Can estimate energy expenditure
How do measure accelerator?
Count of 100cmp or less is considered sedentary for adults
Light 1500-1950
Moderate activity 1950-5700
Vigorous >5700
What are the cons to accelerators?
They cant tell the difference than sitting and standing
Why do people use HR monitors?
Have all benefits of pedometer plus with HR you get intensity
What does HR correlate well with?
VO2
What is the downfall of HR monitors?
HRmonitors don’t do well at lower intensities and highr intensities, but anything between that is very good
How do you determine your max HR?
220-your age
What is HR ?
A measure of the relative street placed on the CV system during movement
Is there such thing as too much physical activity?
- If you are vigorously active a lot it’s the same mortality rate than someone who is sedentary
- You can overtrain, anyone can do this
- Stress moderate amounts of stress can cause great adaptations and benefits in us, if we do too much it can be not good
