Lectures 1 & 2 Flashcards
Define exercise
A voluntary (planned, structured, and repetitive) bodily movement that increases energy expenditure
— Improves or maintains one or more components of physical fitness
Define Physical activity (PA)
Bodily movement produced by skeletal muscles that requires energy expenditure
— not planned
— Light, moderate to vigorous PA
Define NEAT
Non-Exercise Activity Thermogenesis
— energy expenditure doing everyday activities not related to exercise
*New category of movement
What are the major systems involved in exercise?
Nervous system (NS)
Cardiovascular
Endocrine/metabolism
Skeletal
What do “service” organs do?
Permit continued exercise
Blunt challenge to homeostasis
Facilitate allostasis
What 3 basic factors determine our health and longevity?
Environment
Behaviour
Genetics
Which of the 3 basic factors are controllable?
Behaviour
Environment
*behaviour more, because we can not always control what we are exposed to in our environment.
Primary causes of death in the 20th century
Infectious diseases
- life expectancy was only 47
Primary causes of death now
Chronic diseases
What % of deaths are due to poor diet?
20%
What are the “Big 6” risk factors of death related to lifestyle choices?
Smoking
High blood pressure
High BMI
Physical inactivity
High blood sugar
High total cholesterol
Sitting disease
hastens the deterioration rate of the human body
Sedentary death syndrome (or SeDS)
Causes of death attributed to lack of regular PA
Hypokinetic diseases
Illnesses related to lack of PA
What is the inverse relationship between physical activity and premature mortality rates
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.
The dose-response relationship
Greater health and fitness benefits with higher intensity of physical activity
— Current recommendations: 150 minutes of MIPA or 75 min VIPA
Exercise medicine is
Initiative
Goal of improving health and wellness through exercise prescriptions
How many lives could be saved every year if worldwide inactivity reduces by 20%?
1 million
What does regular purposeful aerobic and/or strength exercise training (ET) improve?
Physiological function
Cardiorespiratory fitness
Expands life- and health-span
What is the dependance line?
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
What are the optimal exercise levels to reduce the risk of Cardiovascular disease (CVD)
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
Extreme exercise hypothesis
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
What are potential complications associated with the extreme exercise hypothesis
— 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
What are some long-term organ-specific adaptations resulting from exercise training (ET)
left ventricular compliance and distensibility
reduced ventral arterial stiffness
reduced central blood pressure
How are long-term organ-specific adaptations achieved?
With a minimum of 4–5 days of ET per week, for at least 30 min per session
Regular physical activity…
- important for muscle, bone, and joint health
- improves mood, cognitive function, and creativity
Exercise benefits to brain function
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)
How many hours of prolonged sitting is unnatural, hazardous to human health, and directly linked to premature mortality
> 5 (? double check)
Can individuals who exercise 5 times/week for 30 minutes/session be safe from the risks associated with prolonged sitting?
NO! They still have an increased disease risk
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)?
Within only 2 weeks:
- Undesired changes in biological processes started
-e.g., metabolic problems such as reduced insulin
sensitivity and increased abdominal fat
What is the solution to reduce the risks of prolonged inactivity?
Stand and move after every 30 minutes of inactivity
Take intermittent 5-minute breaks for every half hour of uninterrupted sitting
Adult Activity Levels Based on Total Number of Steps Taken per Day
<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
Define Health-related fitness
Ability to perform activities of daily living without undue fatigue
Examples of health-related fitness
Cardiorespiratory (or aerobic) endurance
Muscular fitness (which refers to muscular
strength and endurance)
Muscular flexibility
Body composition
Define Skill-related fitness
Fitness components important for success in skillful activities and athletic events
— Required for general health promotion and wellness
Examples of skill-related fitness
Agility and balance
Coordination and reaction time
Speed and power
What health risk factors can an individual control?
Diet
Sedentary Lifestyle
Social Health
What is the inverse relationship between physical activity and premature mortality rates
The dose-response relationship
Exercise Is Medicine
