Lecture 3 Flashcards
Health:
- includes physical, mental, and spiritual aspects
- absence of injury or disease
According to the dichotomous classification of health, an individual is either ____ or _____.
- healthy
- not healthy
According to the dichotomous classification of health, presence of injury or disease indicates the individual is ______.
not healthy
WHO definition of health:
- state of complete physical, mental, and social well-being
- not merely the absence of disease or infirmity
Health Council of the Netherlands definition of health:
the ability to adapt and to self manage
Healthy organisms are capable of ______, which is:
- allostasis
- maintaining homeostasis through changing conditions
With physiological stress, a healthy organism can:
- mount protective response
- reduce potential for harm
- restore equilibrium through adaptation
Name 4 health related physical fitness components.
- cardiovascular
- body composition
- flexibility (suppleness)
- muscular fitness (strength and endurance)
Name 3 other physical fitness components.
- neuromotor (balance, agility, dexterity)
- explosiveness (power, speed, quickness)
Deterioration of 1 or more of the health related components may…
negatively influence health
Each of the 4 health related components must be _____ through physical activity.
maintained
Too little PA results in ______ in one or more of the health related components of physical fitness.
deterioration
Components of physical fitness are specific to…
type of PA
_____ may be used to maintain, restore or improve components of physical fitness.
exercise
Define cardiovascular component of PF.
ability to supply muscles with oxygen and ability for muscles to utilize oxygen
What are the 2 subtypes of cardiovascular components of PF?
- aerobic
- anaerobic
What are the potential consequences of failing to keep up with the cardiovascular components of PF?
- cardiac, pulmonary and/or vascular disease
- impaired performance of sustained low intensity PA
- impaired recovery following physical exertion
Body composition:
the absolute and relative amounts of fat, bone and muscle composing the body
What are the 3 subtypes of body composition?
- muscle mass
- fat mass
- bone mass/bone mineral density
What are the potential consequences of failing to keep up with the body composition components of PF?
- cardiac, pulmonary and/or vascular disease
- metabolic diseases (eg. type II diabetes)
- osteopaenia –> osteoporosis
- sarcopaenia (muscle wasting)
Flexibility/suppleness:
the range of motion through which a segment or joint can move
What are the 2 subtypes of flexibility?
- active
- passive
What are the potential consequences of failing to keep up with the flexibility components of PF?
- inability to perform physical tasks properly
- increased risk of musculoskeletal injury
- pain/discomfort
Muscular Fitness:
the ability for a muscle to generate force (strength), repetitively or for a sustained period (endurance)
What are the subtypes of muscular fitness?
- static, dynamic
- eccentric, isometric, concentric
What are the potential consequences of failing to keep up with the muscular fitness components of PF?
- inability to perform physical tasks properly
- inability to sustain performance of moderate to high intensity physical tasks
- increased risk of musculoskeletal injury
- impairment in static and/or dynamic balance
- muscle spasms/cramping
Physical activity in Canada:
level of leisure-time physical activity for Canadians 12 and older
What is considered active?
3.0 kcal/kg/day
What is considered moderately active?
1.5 to 2.9 kcal/kg/day
What is considered inactive?
less than 1.5 kcal/kg/day
How many Canadians were physically active in 2005?
52%
How many Canadians were physically active in 2011?
54%
Are men or women more physically active in Canada?
- men: 56%
- women: 51%
Describe the PA guidelines for healthy adults.
- 150 min. (minimum) moderate to vigorous intensity aerobic PA/week
- beneficial to add muscle and bone strengthening at least 2 days/week
- more PA = greater health benefits
What is considered moderate intensity aerobic PA?
- brisk walking
- cycling
What is considered vigorous intensity aerobic PA?
- jogging
- cross country skiing
150-300 minutes per week of aerobic exercise may reduce risk of:
- premature death
- heart disease
- stroke
- high BP
- certain types of cancer
- type II diabetes
- osteoporosis
- overweight/obesity
Why is emphasis placed on cardiovascular fitness?
- musculoskeletal dysfunction
- neurological disease
_____ is the most common form of PA.
locomotion
What are the 4 types of locomotion?
- walking
- stair ascent/descent
- running
- cycling
What is the energy expenditure for walking?
4.8 kcal/kg/hour
What is the energy expenditure for stair ascent?
8.5 kcal/kg/hour
What is the energy expenditure for running/jogging?
8.2 kcal/kg/hour
What is the energy expenditure for cycling?
3.8 kcal/kg/hour
What is the purpose of ACSM guidelines?
- provide scientific evidence-based recommendations
- intended for adults whose goal is to improve physical fitness and health
What are the ACSM 4 levels of evidence?
- many control trials in target population (interventions)
- few control trials (can be inconsistent or trials were done in other population and applied)
- not controlled trials (no hypothesis) or ovservational
- expert judgement including clinical experience
Physical activity guidelines is minimum PA required to _____ ____.
sustain health
PA guidelines are not specific to…
individual health related PF components
PA guidelines assumes the individual is…
in good health to begin with
