lifestyle medicine Flashcards
psychological benefits of exercise
anxiety stres memory sleep depression cogntioj mood schizo social
what happens to cardiovascular system with exercise
activates sympathetic nerve system which increased heart rate via SAN , and stroke volume increasing contractility so therefore cardiac output increases
what happens to blood pressure in Exeter
SV and velocity of ejection of the SV increase so systolic bp up
when the heart is filling , the pressure in the major arteries is influenced by the decreased SVR. SVR remains lower for a while after exercise
diastolic BP stays same or increases
what happens to your blood vessels supplying your viscera during exercise
less blood and increase sympathetic nerve stimulation of alpha 1 receptors constricts the arterioles in the abdominal organs and kidneys
local metabolic factors/muscles being used - activates hyperaemia - blood flow remains muscles used in exercise to replenish them
blood flow to brain remains the same despite increase MAP
post exercise hypotension
MAP decrease after exercise
persistent vasodilation - decrease in SVR following exercise due to reduced circulating catecholamines, increase in local vasodilator factors
reduced CO ( reduced symaptehtic activity and increased in para)
improved baroreceptor reflex sensitivity/baroreflex resetting during post-exercise period - a new lower set point
re-distribution of blood to periphery ( e.g. reflex vasodilation of skin arterioles due to increased body temp)
how do you calculate MAP
MAP=[Systolic+2(Diastolic)]/3}
MAP = (CO \cdot SVR) + CVP
how much anaerobic exercise enhances positive mood states per day
10-30 mins
most health benefits is mdoerate-vigoroud intensity exercise offer the most the health benefits - alzweherms
muscle and bone strength imrpoved
CVD reduced
guidance for adults 19-64 on exercise
2 days per week muscle strengthening
each week min 2.5hrs of moderate intensity activity ( brisk walk or cycle)
75mins of vigorous intensity activity
guidance for older adults over 65
muscle strength and flexibility on at least 2 days a week
goal 9s 2.5 Horus of moderate aerobic activity building up
already active - 75 minutes of vigoruosu intensity activity
weight bearing activities - good bone health
social benefits of exercise
increased feeling of self efficacy social identifier group - belonging friendships self-esteem
how does exercise increasing psychological outcomes
endogenous opiod and cannabinoid release as well as endogenous neurotropin release - antidepressant and anxiolytic
acute stress stimulated adrenaline and cortisol - improved response to other stressful stimuli
redirection of cerebral blood flow from prefrontal cortex to motor cortex - rebound effect after exercise
exercise induced neurotransmitter - increased neurogenesis in hippocampus - linked to prefrontal cortex
PTH decreases phosphate reabsorption and increased calcium where vit d
increase phosphate
primary - low phosphate and high calcium and PTH~
