Lecture 9 + 10: Physical Activity Flashcards
5 components of health-related fitness?
- muscular strength
- muscular endurance
- flexibility
- cardiovascular endurance
- body composition
cardiovascular endurance
the ability of the heart, lungs, and vascular system to transport oxygen during exercise
Muscular strength
the maximal amount of force a muscle can exert for a short period of time
Muscular endurance
the ability to contract muscles repeatedly without tiring, using submaximal force
Flexibility
the range of movement (ROM) around a joint or multiple joints that is unrestricted and pain-free
Body composition
the percentage of muscle, fat, bone and water in the body
What is the WHO definition of physical activity?
physical activity is any bodily movement produced by skeletal muscles that require energy expenditure.
all movement includes leisure time, transport to and from places, or as part of a person’s work.
What are the physical activity guidelines for adults 18-64 years old? (no disability)
150–300 minutes of moderate-intensity aerobic physical activity/at least 75–150 minutes of vigorous-intensity aerobic physical activity
+ muscle-strengthening activities at least 2 days a week
What are 5 health risks of sedentary behaviour, in both adolescents and adults?
In children and adolescents:
- increased adiposity (weight gain)
- poorer cardiometabolic health, fitness, behavioural conduct/pro-social behaviour
- reduced sleep duration
In adults:
- all-cause mortality, cardiovascular disease mortality and cancer mortality
- incidence of cardiovascular disease, cancer and type-2 diabetes.
How much movement do you really need to reduce your mortality risk?
combined aerobic + muscular strength at least 1hr/wk
Excessive exercise places _ in overdrive, putting the body in a state of chronic stress.
the HPA axis
Excessive exercise leads to (5)
- impaired sleep => high stress hormone
- pro-inflammation
- dysregulation of hormones
- change in mood and perceived well-being
- unfavorable changes in cardiovascular biomarkers and function that increase risk of myocardial infarction (heart attack)
overtraining with lack of time for physical recovery increases risk of _________
injury
The 1-min workout
Smaller workouts with a HIIT component will improve/maintain cardiometabolic fitness
The relationship of physical activity to mental well-being
Through participation in physical activity, one improves physical self-concept. This, in turn, can enhance self-esteem and mental well-being
What are the two main areas of the brain responsible for memory?
- prefrontal cortex: decision-making, focus, attention and personality
- hippocampus (in temporal lobe): form and retain your long-term memory for facts and events
In reading the scientific literature on the benefits of exercise to the brain, what did Dr. Suzuki discover?
Exercise improves:
better mood, energy, memory, and attention
What are 3 benefits of ONE session (known as an “acute bout”) of cardiovascular exercise?
- increases neurotransmitters dopamine, serotonin, noradrenaline
- improved ability to shift and focus attention for > 2 hr
- improves reaction time
What are 3 benefits of long-term cardiovascular exercise on the brain’s anatomy, physiology, and function?
1- new brain cells in the hippocampus => increase its volume => long-term memory
2- improve attention function dependent on your prefrontal cortex
3- increase in good-mood neurotransmitters
What does Dr. Suzuki see as the most important effect of exercise on the brain?
protective effect on your brain
Which 2 areas of the brain are most susceptible to neurogenerative diseases and normal cognitive decline with aging?
hippocampus and prefrontal cortex
What is the minimal amount of cardiovascular exercise for brain cell neuroprotection?
3-4 times a week
minimum of 30 min session
include aerobic
Dopamine and Norepinephrine (also known as noradrenaline) 3 benefits
enhanced awareness of environment, attention and intrinsic motivation
Serotonin
enhances mood; neuroprotective against anxiety and depression
Endorphins
modulates pain; give that “runner’s high” for up to 24hr post-exercise; involved in helping to reduce stress and anxiety response
The physiological changes that occur during movement
1 – angiogenesis: growth of new blood vessels; enhanced blood flow to the brain to enhance oxygen delivery and removal of waste products from the brain
2 – neurogenesis: BDNF (brain-derived neurotrophic factor) is upregulated. It is responsible for brain cell repair and regeneration, specifically those found in the hippocampus and responsible for learning and memory. The hippocampus increases in size with regular exercise.
In conjunction with other therapies (e.g. cognitive behavioural therapy) which of the three (exercise, yoga or meditation) appears to be most successful in improving anxiety and depression?
exercise
Yoga appears to be effective on its own, or in conjunction with another therapy, in treating _____________.
depression
Mindfulness-based meditation appears to be effective on its own, or in conjunction with another therapy, in treating _____________, and as an adjunctive therapy in treating ___________.
own: depression + adjunctive: anxiety disorders
Exercise had a dose-response on:2
- increase sleep quality – regulates circadian rhythm
- increase perceived well-being
During times of stress, exercise is a biohack to
- calm the nervous system
- preserve mental, emotional and physical well-being.
Exercise (particularly aerobic exercise) has been shown to improve several aspects of behaviour and function, specifically:
level of attention, hyperactivity, impulsivity, anxiety, executive function and social disorders.
During an acute bout, the lung
Increase in ventilation and cardiovascular output↑ respiration rate (breathe in oxygen, breathe out carbon dioxide)
During an acute bout, blood
Increase Blood flow to working muscles: increase delivery of oxygen; enhanced removed of byproduct from working muscles
During an acute bout, pancreas, gut and kidneys
Mobilization of glucose and fat for energy metabolism
during an acute bout, neural response
enhanced neural response –> body can process neural input and react/respond more efficiently
Adaptations relevant to long-term health and longevity (good) (cell, chronic health, muscle) 4
- mitochondrial biogenesis improves cell function, cell lifespan longevity
- antioxidant capacity protective against cell damage associated with aging, CVD, cancer, autoimmune disease
- insulin sensitivity protective against type 2 diabetes, certain cancers
- muscle hypertrophy protective against sarcopenia (muscle wasting with aging), osteoporosis, frailty
One acute bout of exercise stresses the body:
(+) SNS stress response
(+) inflammatory response
↑ free radical production – reactive oxygen species – which cause damage to cells and DNA
The anti-aging effects of physical activity
(Immune, memory, muscle and bones, blood)
(+) Immune system function: recognition and sequestering of abnormal (pre-cancerous) cells
(+) blood flow to the brain: optimize thought processing and attenuate memory loss
Preserves the integrity of muscles and bones to prevent sarcopenia (age-related muscle loss) and osteoporosis (bone loss)
Helps to maintain blood glucose control and blood vessel function – prevention of type 2 diabetes and cardiovascular disease
Immediate benefits of PA for adults 3 (sleep, anxiety, blood)
improves sleep quality
less anxiety
reduce blood pressure
long- term benefit of PA
(Brain, heart, cancer, weight, bone, balance)
- brain: reduce risks of developing dementia (including Alzheimer) and reduce risks of depression
heart: lower risks of heart disease, stroke, and type 2 diabete
cancer prevention: bladder, breast, colon, endometrium, esophagus, kidney,lung, stomach
healthy weight
bone: improve bone strength
balance and coordination
The diseasome of physical inactivity (causal link)
physical inactivity -> abdominal adiposity -> macrophage infiltration of visceral fat (deep fat stores in your organ) -> chronic systemic inflammation -> atherosclerosis, neurodegeneration, tumor growth -> type 2 diabetes, cancer, depression, dementia, cardiovascular disease
LIIT/LISS
low intensity steady state
What does HIIT stand for? What does this method of training entail?
high-intensity interval training; work “all out” for brief periods of 30-45 seconds, interspersed with recovery periods of about five minutes, repeated approximately 2-4 times.
What is the relationship of intensity and time between HIIT, LIIT and continuous training?
HIIT session is 10-15 minutes long, an equivalent LIIT session might need to be 30 minutes to be as effective – and a continuous jogging session could be 60 minutes.
risks of HITT
greater risk of injury
heart attacks are five times more likely following a HIIT workout than other types of exercise in higher risk cardiac patients.
benefits of HITT
Improve health and fitness in short period of time
improve aerobic fitness (heart and lung function) in healthy adults.
improve muscle power.
benefits of LIIT
achieve similar fitness results to HIIT, but with lower risk of injury.
beneficial to heart health.
CV (cardiovascular) exercise tends to be superior vs. RT for:
total caloric expenditure for a single workout session
short-term loss of body fat
↑VO2max and cardiovascular adaptations
RT (resistance training) builds muscle which: (pót exercise, BMR, power)
↑ EPOC (post-exercise oxygen consumption) - post-exercise calorie expenditure
↑ BMR (basal metabolic rate) – more metabolically active muscle tissue
↑ power, function, bone health; may also help with hormone-related changes of aging/central adiposity
In terms of long term CV vs RT
one is not superior over the other; rather combination training (CV + RT) is superior to single-method training
indices of metabolic health
(Blood, lipids, glucose, distribution)
blood pressure
blood lipids level:
- HDL: high-density lipoprotein – “good” cholesterol – want this to be higher
- LDL: low-density lipoprotein – “bad” cholesterol – want this to be lower
blood glucose response
body fat distribution
metabolic syndrome (3 or more of these:)
Fat, glucose, blood
low HDL cholesterol
high triglycerides
abdominal obesity
elevated fasting glucose
hypertension
Where you store fat in the body predicts health risk.
Those with “pear shape” body fat storage have lower risk.
Conversely, “apple shape” fat storage places an individual at higher risk of Metabolic Syndrome. (central obesity)
central obesity
visceral fat storage around the organs in the torso
Visceral adipose tissue (VAT) releases chemicals called
adipokines
adipokines are related to two important aspects of health
sexual hormone imbalance affects reproduction, cancer risk
low-grade inflammation the body is in a chronic state of inflammation, giving rise to endothelial dysfunction and insulin resistance.
Metabolic Syndrome gives rise to
insulin resistance and type 2 diabetes
dyslipidemia (high LDL, low HDL, high TG’s)
atherosclerosis (heart disease) and myocardial infarction (heart attack)
hypertension (high blood pressure)
certain cancers
autoimmune diseases such as fibromyalgia
neurodegenerative disease such Alzheimer’s and dementia
NAFLD (non-alcoholic fatty liver disease)
PCOS (polycystic ovary syndrome)
Benefits of flexibility
prevents muscle soreness 1-7 days after exercise
maintains/enhances day-to-day mobility
activates the parasympathetic nervous system, enhancing relaxation response
For the population 0-60 years: At how many days/wk does the reduction in mortality risk plateau?
beyond 3hr/wk
