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SPEX 102 - module 4 and 5 > MODULE 5 - sustainable exercise anytime, anywhere > Flashcards

MODULE 5 - sustainable exercise anytime, anywhere Flashcards

1
Q

what is physical inactivity

A

the non achievement of physical activity guidelines

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2
Q

what are sedentary behaviours

A

any waking behaviours characterised by an energy expenditure ≤1.5 METs, while in a sitting, reclining or lying posture

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3
Q

why are we less physically active (5)

A
  • urbanisation
  • increase in motor vehicle use
  • increase in technology
  • decrease in manual occupation
  • busier lives
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4
Q

what are the effects of being sedentary (5 decreased and 4 increased)

A
  • decreased insulin sensitivity
  • decreased glucose tolerance
  • decreased bone mineral density
  • decreased muscle mass
  • decreased HDL
  • increased fasting insulin
  • increased fasting glucose
  • increased LDL
  • increased triglycerides
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5
Q

In NZ how has the age structure of the population changed since 1980

A

the number of people over 65+ has doubled since 1980,

and is likely to double again by 2036

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6
Q

how has global life expectancy increased between 2000 and 2019

A

increased by more than 6 years

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7
Q

how much has healthy life expectancy increased by

A

8%

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8
Q

what is primordial prevention for morbidity compression

A

prevention of risk factors (smoking / childhood obesity) from developing

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9
Q

what is primary prevention for morbidity compression

A

reduction of risk factor prevalence

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10
Q

what is secondary prevention for morbidity compression

A

prevention of disease progression (early detection / treatment of hypertension)

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11
Q

what is tertiary prevention for morbidity compression

A

reduction of morbid states that have already occurred

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12
Q

what is sarcopenia

A

a syndrome characterised by progressive and generalised loss of skeletal muscle mass and strength

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13
Q

what happens because of sarcopenia in terms of muscle fibre types

A

fast type II muscle fibres > slow type I muscle fibres

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14
Q

what happens because of sarcopenia in terms of deposition of lipids

A

deposition of lipids within and between muscle fibres

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15
Q

what are the primary causes of osteoporsis

A
  • menopause
  • age related change
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16
Q

what are the secondary causes of osteoporsis

A
  • steriods
  • hyperparathyriodism
  • inactivity
  • smoking
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17
Q

what is green therapy

A

health effects of exposure to green spaces

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18
Q

what is the blue therapy

A

health effects of exposure to water

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19
Q

what are the acute effects of exercising in green spaces

A
  • increased mood, affect and enjoyment
  • decreased RPE
  • decreased blood pressure
  • decreased stress hormones
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20
Q

what are the chronic effects of exercising in green spaces

A
  • increased adherence
  • increased positive affective responses
21
Q

what are the 4 important things in the design of urban environments

A
  • residential density
  • intersection density
  • public transport density
  • parks density
22
Q

consider the nature of exercise - what is physical demands

A

duration, type, intensity

23
Q

consider the nature of exercise - what is cognitive demands

A

optimal arousal level

24
Q

consider the nature of exercise - what is equipment

A

reliable, appropriate for purpose and person

25
Q

is one persons extreme (e.g an environmental stress like heat) the same as everyones

A

no
- one persons cardiovascular capacity may be insufficient to remove their metabolic heat = causing them to develop hyperthermia, where as someone else may be able to cope

26
Q

in what type of heat do humans have limited resistance

A

to very humid heat

27
Q

humans are highly adaptable to heat across …..

A

many tissues and systems

28
Q

how well do humans adapt to hypoxia

A
  • adapt well to moderate hypoxia but not to extreme hypoxia
29
Q

how do humans adapt to sustained cold stress

A

minimal adaptation

30
Q

what do humans do to survive cold stress

A

rely on avoidance, behaviour and technology

31
Q

how can extreme environments be helpful

A
  • to enhance performance in the normal environment
32
Q

what are the acute changes to the brain with exercise (7 increased)

A
  • increased dopamine, serotonin
  • increase/decrease blood oxygenation
  • increase brain blood flow
  • increased sleep quality
  • increased metabolism
  • increased temp
  • increased ammonia
33
Q

what are the chronic changes to the brain with exercise (4 increased, 1 decreased, 1 helps)

A
  • increased information processing
  • increased sensorimotor representations
  • increased sleep quality
  • decreased cortisol
  • increased brain blood flow
  • helps treat and prevent anxiety + depressive disorders
34
Q

what is neural plasticity

A

the ability of the brain to change (learn) continuously throughout the lifespan

35
Q

what can change in the brain over someones lifespan

A
  • the amount of grey matter can change
  • synapses may strengthen or weaken overtime “ use it or lose it”
36
Q

what happens because of exercise dependent plasticity

A
  • synaptic pruning
  • improved synaptic efficiency
  • selective inhibition
  • myelination
37
Q

what happens in the brain when you become skilled at something, compared to novice

A

more efficient activation

  • prefrontal motor cortex activation is unaltered but frontal and parietal areas not activated as much
38
Q

what are the limitations of learning off someone else to speed up learning

A
  • passive form of learning (not forced to solve problems)
  • demonstrator dependent
39
Q

what are the benefits to VR practice technology

A
  • limitless training opportunities
  • precise control of movement
  • can practice even if injured or recovering
40
Q

what has emerging research on sleep found

A

that you should try sleep 5-7 hours after your practice to consolidate your learning

41
Q

what is exercise prescription

A

purposeful programming of physical activity for improving fitness or health

42
Q

what does FITT stand for from the American College of Sports Medicine

A
  • frequency
  • intensity
  • time
  • type

(volume and progression have been added in more recent guidelines)

43
Q

to change someones behaviour, the need to create it :

A
  • they decide (autonomous)
  • they belong (relatedness)
  • they can do it (competency)
44
Q

what is physical literacy

A

building skills, knowledge and behaviours to lead active lives (holistic systems approach)

45
Q

is there evidence about inheriting a skill

A

no - limited evidence

46
Q

are cognitive abilities influenced by genetics

A

they do seem to be influenced by genetics

47
Q

do your genes determine your fitness

A

no, because fitness is also heavily linked and environment

48
Q

what is pre participation screening

A

g

SPEX 102 - module 4 and 5 (2 decks)

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