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FN 3373 > Lecture 2 > Flashcards

Lecture 2 Flashcards

1
Q

What are the general health benefits of being fit/performing physical activity

A
  • Reduces stress
  • Sleep better
  • Releasing endorphins
  • Confidence
  • Improved circulation
  • Body comp
  • Brian health effects
  • Mobility
  • Social Benefits
  • Chronic Disease decrease
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2
Q

Effects of physical activity on human phys-respiration?

A

• 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

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3
Q

what is resting, untrained, and trained males O2 consumption?

A

○ Resting 250ml/min
○ Untrained male: 3600ml/min
○ Trained male: 4000ml/min

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4
Q

What are the goals of respiration?

A

To provide O2 to tissues

To remove CO2 from tissue

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5
Q

hat are the 4 major events of respiration?

A

○ 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

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6
Q

How can diffusion in respiration get more efficient?

A

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

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7
Q

In terms of respiratory phys, what is the limiting factor?

A

Ventilation is not limiting during activity

Limiting is the flow (transport mechanisms)

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8
Q

What are the 2 things that can improve with training for respiration?

A

Diffusion

VO2 max

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9
Q

What is the end goal of CV function during exercise?

A

To deliver O2 and other nutrients to the muscle

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10
Q

How much does muscle blood flow increase during exercise?

A

Drastically:
Resting 3.6

Max 90ml

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11
Q

What is the increase in blood flow made possible by?

A

This increase is caused not only by factors in the muscle themselves, bnut to an increase in mean arterial pressure

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12
Q

What is arterial pressure?

A

this increases the focrce by which blood is pushed thorught he vessels an d distends the vessels to decrease resistance

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13
Q

What is cardio disease?

A

whether or not your endothelium can respond to dilate

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14
Q

What do we see increasing in the body when we exercise?

A

○ Increase muscle work output= increase O2 consumption

○ Increase O2 consumption=dilation of vessel

○ Increase venous return=increase cardiac output

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15
Q

What is the min and max cardiac output?

A

Rest 5.5L/min

Max output: 23L/min

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16
Q

What adaptions we see in the body with training in regards to cardiac output?

A

○ 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

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17
Q

What are the metabolic health benefits exercise?

A

○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

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18
Q

How is insulin sensitivity improved with physical activity?

A

○ 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

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19
Q

How does BP improve with physical activity?

A

Occurs acutely and at lower intensities (40%VO2 max)

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20
Q

How are blood lipids improved with physical activity?

A

Increase HDL (moves it a little easier, takes cholesterol out or bloodstream)

Decrease TG and LDL but only after prolponged exercise

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21
Q

WHAT is EPOC?

A

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
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22
Q

In EPOC, What happens wheen you stop exercising and go into rest?

A

○ Replenish glycogen stores

○ Get rid of CO2, ventilation and cardio rate will come down but takes a few mins

○ Cool yourself off

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23
Q

How do you increase your EPOC?

A

Longer you work at moderate intensity the higher your EPOC

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24
Q

At what intensity do you see benefits for EPOC?

A

Around 60-70%

-moderate intensite

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25
Q

What are the 2 phase contributions the EPOC gives to the body?

A

Rapid short phase (lasts 1hr)

Prolonged phase (up to 48hrs)

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26
Q

What benefits do you see in the rapid short phase of EPOC?

A 
Replenish O2 in blood and muscle
ATP/P-creatine synthesis
Lactate removal
Body temp regulation (reduce acidity)
Ventilation and repsoation and regulation
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27
Q

What benefits do you see in the prolonged phase of EPOC?

A

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

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28
Q

Can you increase basal metabolic rates?

A

If you put on more lean tissuee than yes and that thee only way

29
Q

What are the barriers to physical activity for parents?

A 
Distance
Cost
TV
Crime/danger
Competing Priorities
Lack of support
Scheduling conflicts
Guilt
Weather
Time: perceived time
30
Q

What are the barriers for children/youth?

A 
School policiesCrime/danger/ingury
Weather
Accessibility
Fear of teenagers
Teachers
31
Q

What is the difference between resistance vs aerobic PA?

A

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

32
Q

What are the results form resistance or aerobic PA?

A

• 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

33
Q

What is the TEE and the TEE equation?

A

Total energy expenditure

TEE= BMR/RMR + DIT+ AEE

34
Q

What is RMR/BMR?

A

○ 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

35
Q

What is t DIT?

A

Diet induced thermogenesis

• DIT makes up 10% of TEE
○ Protein increases this the most. Takes a lot of energy to burn

36
Q

What is AEE?

A

makes up 20-30% of TEE

37
Q

What are the benefits of PA to Brian health?

A

• 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

38
Q

How does the type of activity play a role in Brian health benefits?

A

○ 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

39
Q

What are other improvements and increase that PA has on Brain health?

A

○ Increases in grey matter volume and number of neuronal cells
○ Improvements in vascularization and blood flow
○ Improvements in overall neuronal health

40
Q

What is linked to the Brian through evolution?

A

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

41
Q

What did the BOKS study show?

A

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

42
Q

What are the facilitators to PA for parents?

A 
Social/Peer facilitators or social support
Accessibility
Parental role modeling
Childs enjoyment
Prioritizing
Interactive with child
43
Q

What are the facilitators to PA for children/youth?

A 
Social outlets
Accessibility
Enjoyment
Freedom from parents
Alleviate boredom
Mobile phones
Green spaces and cut-de-sacs
44
Q

What are the facilitators/barriers to PA for adolescents??

A

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

45
Q

What are the barriers to PA for adults with T2DM and obesity?

A 
TIME
Illness or injury
Co-morbidities
Competing priorities
Weather
Feeling tired
Boredom
46
Q

What are the facilitators to PA for adults with T2DM and obesity??

A

Social support
Health benefits (wt loss)
Sense of well being
Fitness improvements

47
Q

What are the barriers to PA for older adults?

A

Lack of time
Potential for injury
Lack of motivation or discipline
Intimidation

48
Q

What are the facilitators to PA for older adults?

A 
Health
Socialization
Accessibility
Facilities and programming
Knowledgeable staff
Physician support
Purposeful activities
49
Q

What can e learn from adherence to physical activity?/ What factors contribute t their success?

A 
• 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
50
Q

Compared to popular belief, what is not the best weightless behaviour?

A

PA depending on what people do they can actually gain weight

-Circumference will go down first before body weight

51
Q

What is HIIT and SIIT?

A

○ High intensity intermittent training

○ SIIT: sprint intervals

52
Q

What has HIIT and SIIT been show to do?

A

○ 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

53
Q

Why is HIIT so effective?

A

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

54
Q

What are useful strategies to stick with PA?

A 
Scheduling, 
devices, 
doing something you like, 
be active when kids are active, 
set goals are rewards
55
Q

What are the 3 tools for success?

A

Pedometer
HR monitor
Accelerators

56
Q

What is the point of pedometers?

A

Simple estimate of the volume of PA (does not measure intensity)
-direct measure of movement

57
Q

What are the Benefits of pedometers?

A

○ Most sensitivt to things like walking
Measure vertical accelrations at the hip
Can correct for non ambulatoru activity by adding 200 step

58
Q

Why are the pedometers useful?

A 
Inexpensive , 
Realtime feedback, 
don’t need to be litrate to read them, 
small, 
convenient, 
personalized results
59
Q

Why do people use pedometers?

A

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

60
Q

What are the cons in pedometers?

A

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

61
Q

What is an accelerator?

A

○ These monitor movement in more than 1 plane

○ Measures the magnitude and direction of acceleration via counts

§ Can estimate energy expenditure

62
Q

How do measure accelerator?

A

Count of 100cmp or less is considered sedentary for adults

Light 1500-1950
Moderate activity 1950-5700
Vigorous >5700

63
Q

What are the cons to accelerators?

A

They cant tell the difference than sitting and standing

64
Q

Why do people use HR monitors?

A

Have all benefits of pedometer plus with HR you get intensity

65
Q

What does HR correlate well with?

A

VO2

66
Q

What is the downfall of HR monitors?

A

HRmonitors don’t do well at lower intensities and highr intensities, but anything between that is very good

67
Q

How do you determine your max HR?

A

220-your age

68
Q

What is HR ?

A

A measure of the relative street placed on the CV system during movement

69
Q

Is there such thing as too much physical activity?

A
  • 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

FN 3373 (9 decks)

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