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KNES 203 > Lectures 1 & 2 > Flashcards

Lectures 1 & 2 Flashcards

1
Q

Define exercise

A

A voluntary (planned, structured, and repetitive) bodily movement that increases energy expenditure

— Improves or maintains one or more components of physical fitness

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2
Q

Define Physical activity (PA)

A

Bodily movement produced by skeletal muscles that requires energy expenditure

— not planned
— Light, moderate to vigorous PA

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3
Q

Define NEAT

A

Non-Exercise Activity Thermogenesis

— energy expenditure doing everyday activities not related to exercise

*New category of movement

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4
Q

What are the major systems involved in exercise?

A

Nervous system (NS)

Cardiovascular

Endocrine/metabolism

Skeletal

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5
Q

What do “service” organs do?

A

Permit continued exercise

Blunt challenge to homeostasis

Facilitate allostasis

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6
Q

What 3 basic factors determine our health and longevity?

A

Environment

Behaviour

Genetics

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7
Q

Which of the 3 basic factors are controllable?

A

Behaviour

Environment

*behaviour more, because we can not always control what we are exposed to in our environment.

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8
Q

Primary causes of death in the 20th century

A

Infectious diseases

  • life expectancy was only 47
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9
Q

Primary causes of death now

A

Chronic diseases

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10
Q

What % of deaths are due to poor diet?

A

20%

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11
Q

What are the “Big 6” risk factors of death related to lifestyle choices?

A

Smoking

High blood pressure

High BMI

Physical inactivity

High blood sugar

High total cholesterol

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12
Q

Sitting disease

A

hastens the deterioration rate of the human body

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13
Q

Sedentary death syndrome (or SeDS)

A

Causes of death attributed to lack of regular PA

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14
Q

Hypokinetic diseases

A

Illnesses related to lack of PA

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15
Q

What is the inverse relationship between physical activity and premature mortality rates

A

Large drop in all-cause, cardiovascular, and cancer mortality linked to moderate-intensity physical activity

Conclusion: the more physically active you are, the less likely you are to die prematurely.

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16
Q

The dose-response relationship

A

Greater health and fitness benefits with higher intensity of physical activity
— Current recommendations: 150 minutes of MIPA or 75 min VIPA

17
Q

Exercise medicine is

A

Initiative

Goal of improving health and wellness through exercise prescriptions

18
Q

How many lives could be saved every year if worldwide inactivity reduces by 20%?

A

1 million

19
Q

What does regular purposeful aerobic and/or strength exercise training (ET) improve?

A

Physiological function

Cardiorespiratory fitness

Expands life- and health-span

20
Q

What is the dependance line?

A

A line that represents the prognostic exercise capacity generally necessary for an independent lifestyle
- associated with an increased risk for mortality

The cut-off values are 17.5 ml/kg/min (5 METs) for aerobic capacity

21
Q

What are the optimal exercise levels to reduce the risk of Cardiovascular disease (CVD)

A

Life-long exercise levels between 170 to 242 min/week of self-perceived moderate-intensity ET or 90 to 128 min/week of vigorous ET

22
Q

Extreme exercise hypothesis

A

Potentially adverse cardiovascular complications that may occur following high-volume/high-intensity long- term exercise training

U- shaped association between exercise and CVD prevalence
- may attenuate the health benefits of a physically active lifestyle

23
Q

What are potential complications associated with the extreme exercise hypothesis

A

— Accelerated coronary artery calcification [i.e.,
calcium buildup within the walls of the arteries]

— Myocardial fibrosis [i.e., increase in the collagen volume of myocardial tissue]

— Atrial fibrillation [i.e., irregular heart rhythm (arrhythmia) due to electrical signal disturbances of the heart]

— Higher risk of sudden cardiac death

24
Q

What are some long-term organ-specific adaptations resulting from exercise training (ET)

A

left ventricular compliance and distensibility

reduced ventral arterial stiffness

reduced central blood pressure

25
Q

How are long-term organ-specific adaptations achieved?

A

With a minimum of 4–5 days of ET per week, for at least 30 min per session

26
Q

Regular physical activity…

A
  • important for muscle, bone, and joint health
  • improves mood, cognitive function, and creativity
27
Q

Exercise benefits to brain function

A

Increases blood flow to the brain

Facilitates removal of metabolites

Release of the protein brain-derived neurotrophic factor (BDNF)

Increases dopamine, glutamate, norepinephrine and serotonin

Significant association between physical fitness and academic achievements (sample size: 2.4 million students)

28
Q

How many hours of prolonged sitting is unnatural, hazardous to human health, and directly linked to premature mortality

A

> 5 (? double check)

29
Q

Can individuals who exercise 5 times/week for 30 minutes/session be safe from the risks associated with prolonged sitting?

A

NO! They still have an increased disease risk

30
Q

What are the results of the research study about individuals who normally took 10,000 steps/day that were asked to become sedentary (<1500 steps/day)?

A

Within only 2 weeks:
- Undesired changes in biological processes started

-e.g., metabolic problems such as reduced insulin
sensitivity and increased abdominal fat

31
Q

What is the solution to reduce the risks of prolonged inactivity?

A

Stand and move after every 30 minutes of inactivity

Take intermittent 5-minute breaks for every half hour of uninterrupted sitting

32
Q

Adult Activity Levels Based on Total Number of Steps Taken per Day

A

<5,000 = Sedentary lifestyle

5,000 - 7,499 = Low active

7,500 - 9,999 = Somewhat active

10,000 - 12,499 = Active

≥12,500 = Highly active

33
Q

Define Health-related fitness

A

Ability to perform activities of daily living without undue fatigue

34
Q

Examples of health-related fitness

A

Cardiorespiratory (or aerobic) endurance

Muscular fitness (which refers to muscular
strength and endurance)

Muscular flexibility

Body composition

35
Q

Define Skill-related fitness

A

Fitness components important for success in skillful activities and athletic events

— Required for general health promotion and wellness

36
Q

Examples of skill-related fitness

A

Agility and balance

Coordination and reaction time

Speed and power

37
Q

What health risk factors can an individual control?

A

Diet

Sedentary Lifestyle

Social Health

38
Q

What is the inverse relationship between physical activity and premature mortality rates

A

The dose-response relationship

Exercise Is Medicine

KNES 203 (6 decks)

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