Lecture Outlines Quizlet Questions Flashcards by Harriet Mildon

Kinesiology

Study of human body movement

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Physical activity

Any bodily movement produced by skeletal muscles that requires energy expenditure

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Exercise

Voluntary physical activity undertaken for the sake of health and fitness

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Around what year did the academic study of exercise science begin?

1960s

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Exercise science…

Seeks to explain the scientific principles of underling human movement

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Underlying principles of human movement…

Anatomical, Mechanical, Physiological, Psychological, Nutritional

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What makes up exercise science

Multiple disciplines

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How many adults globally do not meet the WHO physical activity guidelines

1 in 4 (23%)

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How many adolescents (aged 11-17 years) globally do not meet the WHO physical activity recommendations

3 in 4

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Oranga benefits

Prevents/manages NCDS
Reduces depression and anxiety
Benefits learning and growth

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Wellbeing is…

Multifaced

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CRF =

Cardio respiratory fitness

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Issues measuring physical activity

Validity
Reliability
Sensitivity

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MET =

Metabolic equivalent of task

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1 MET =

Energy expended by an individual when seated/at rest

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Physical activity guidelines and public health intervention =

Not equal

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Play

Incidental physical activity

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Practice

Intentional training

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Fitness

Attributes that enable the completion of desired activity of task/ability to meet the demands of the environment

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How can you achieve fitness

Genetics and/or physical activity and/or exercise

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What exercise and physical activity have in common

Longevity (lifespan)
Cross adaptation (stress resilience)
Performance (more so for exercise)
Health (but exercise can harm)

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Components of fitness

Physical/physiological = strength, speed/power, endurance/stamina, flexibility
Skill/neuromuscular = balance, agility, coordination, reaction time

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Principles of fitness training/programming apply to…

Physical activity for health AND training for performance

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3 related principles of fitness training/programming

Initial values
People with lower physical fitness will show relatively greater gains and at a faster rate
Diminishing returns

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Overload

Increasing frequency, duration or intensity and adapting

Which factor of overload has the biggest effect

Intensity

Periodisation

Structured variation

The 3 M’s

Long term (macro cycle) Medium term (mesocycle) Short term (microcycle)

VO2 Max

Good whole body WOF The maximum amount of oxygen the body can take in and use during exercise

2 powerful players that govern our physical activity

Genetically driven to minimise physical activity Modern built environment

Humans are unimpressive for

Strength, speed and power

Humans unmatched in

Complex skill and and endurance capacity in heat

Our activity spectrum is

Large at both ends from Westernised lifestyle to elite athletes

In one generation we have lost what

A critical amount of fitness

The divergent exercise contexts

Inactive people produce too little heat, elite athletes produce too much heat

2 exercise science approaches (in this course)

Westernisation vs Te Ao Māori (vastly different)

Scrutiny on analysis and interpretation

Many studies show and suggest “no effect” Null and unclear findings are valuble but difficult to publish Absence of evidence is not evidence of absence

3 examples of slow evolution of knowledge, attitudes and approaches

Military, the marathon, reversal on approach to heart disease

Biology quote memorise

“Nothing in biology makes sense except in the light of evolution”

Exercise science sub disciplines

Physiology, biomechanics, motor learning etc - help explain HOW humans move

The evolutionary perspective

Explains WHY humans move the way we do

Fundamental evolution principle

Adaptations that promote reproductive success are favoured

Bilateral symmetry allows

Organisms to move purposefully an efficiently

In phase movement

Limbs move together/same way (kangaroos)

Anti phase movement

Limbs move in opposition (humans)

Feet then:

Small heel Ankle adapted for climbing Flexible mid foot Grasping big toe

Feet now:

Large heel Ankle adapted for walking Stiff mid foot Adducted big toe in line with others

Bipedalism

Ability to walk upright on 2 legs, frees up hands for throwing etc (hunting gathering)

Persistence hunting

Chasing after an animal for long distances until the prey exhausts itself

What 3 things do biologists believe co-evolved?

Tool use Language Cognition

Purpose of describing anthropometric characteristics

Assess growth and development in children and adolescents Estimate body composition and health risk Assess effects of interventions

Common anthropometric measurements

Height Mass (BMI mass/heightm2 Body circumference/ girth - increased waist girth indicates fat pattern/visceral adiposity and increased disease risk

BMI does not account for

Body composition

BMI cut offs are inappropriate because

Disease risk increases continuously and is not the same for all populations

Anthropometry

Standardised techniques to quantify or predict body size, proportion and shape

Body density

Body mass (BM) per unit body volume

Specific gravity

BM in air, divided by loss of weight in water (BM/BM - BMWwater)

Fat mass (FM)

All extractable lipids from adipose and other body tissues

What is lean BM made up of

FFM and essential fat

BM equation

BM = FM + FFM

Fat patterning

Distribution of FM

What is FFM (fat free mass)?

Everything but fat - blood, bones, connective tissue, muscle, organs etc

What is FFM also sometimes referred to as?

Lean BM

Direct measurement (cadaver) shows:

Actual ratios of internal to subcutaneous fat masses Extent of differences in composition and densities of lean and fat tissues in between people

Imaging of tissues - Dual energy X-ray absorptiometry (DXA) rationale, accuracy and issues

Fat, bone and protein tissues scatter and transmits energy beams differently (Due to different densities and chemical compositions) Can measure FFM and bone density regionally and whole body High accuracy - typical error 1-2%

Euhydration

Having a ‘normal’ amount of total body water (TBW)

3. Labelled water dilution rationale, accuracy and issues

3/4 (73.2%) of FFM is water Call TBW after diluting a known mass of water into body Get FFM BM - FFM = FM