MODULE 5 - sustainable exercise anytime, anywhere Flashcards
what is physical inactivity
the non achievement of physical activity guidelines
what are sedentary behaviours
any waking behaviours characterised by an energy expenditure ≤1.5 METs, while in a sitting, reclining or lying posture
why are we less physically active (5)
- urbanisation
- increase in motor vehicle use
- increase in technology
- decrease in manual occupation
- busier lives
what are the effects of being sedentary (5 decreased and 4 increased)
- 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
In NZ how has the age structure of the population changed since 1980
the number of people over 65+ has doubled since 1980,
and is likely to double again by 2036
how has global life expectancy increased between 2000 and 2019
increased by more than 6 years
how much has healthy life expectancy increased by
8%
what is primordial prevention for morbidity compression
prevention of risk factors (smoking / childhood obesity) from developing
what is primary prevention for morbidity compression
reduction of risk factor prevalence
what is secondary prevention for morbidity compression
prevention of disease progression (early detection / treatment of hypertension)
what is tertiary prevention for morbidity compression
reduction of morbid states that have already occurred
what is sarcopenia
a syndrome characterised by progressive and generalised loss of skeletal muscle mass and strength
what happens because of sarcopenia in terms of muscle fibre types
fast type II muscle fibres > slow type I muscle fibres
what happens because of sarcopenia in terms of deposition of lipids
deposition of lipids within and between muscle fibres
what are the primary causes of osteoporsis
- menopause
- age related change
what are the secondary causes of osteoporsis
- steriods
- hyperparathyriodism
- inactivity
- smoking
what is green therapy
health effects of exposure to green spaces
what is the blue therapy
health effects of exposure to water
what are the acute effects of exercising in green spaces
- increased mood, affect and enjoyment
- decreased RPE
- decreased blood pressure
- decreased stress hormones
what are the chronic effects of exercising in green spaces
- increased adherence
- increased positive affective responses
what are the 4 important things in the design of urban environments
- residential density
- intersection density
- public transport density
- parks density
consider the nature of exercise - what is physical demands
duration, type, intensity
consider the nature of exercise - what is cognitive demands
optimal arousal level
consider the nature of exercise - what is equipment
reliable, appropriate for purpose and person
is one persons extreme (e.g an environmental stress like heat) the same as everyones
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
in what type of heat do humans have limited resistance
to very humid heat
humans are highly adaptable to heat across …..
many tissues and systems
how well do humans adapt to hypoxia
- adapt well to moderate hypoxia but not to extreme hypoxia
how do humans adapt to sustained cold stress
minimal adaptation
what do humans do to survive cold stress
rely on avoidance, behaviour and technology
how can extreme environments be helpful
- to enhance performance in the normal environment
what are the acute changes to the brain with exercise (7 increased)
- increased dopamine, serotonin
- increase/decrease blood oxygenation
- increase brain blood flow
- increased sleep quality
- increased metabolism
- increased temp
- increased ammonia
what are the chronic changes to the brain with exercise (4 increased, 1 decreased, 1 helps)
- increased information processing
- increased sensorimotor representations
- increased sleep quality
- decreased cortisol
- increased brain blood flow
- helps treat and prevent anxiety + depressive disorders
what is neural plasticity
the ability of the brain to change (learn) continuously throughout the lifespan
what can change in the brain over someones lifespan
- the amount of grey matter can change
- synapses may strengthen or weaken overtime “ use it or lose it”
what happens because of exercise dependent plasticity
- synaptic pruning
- improved synaptic efficiency
- selective inhibition
- myelination
what happens in the brain when you become skilled at something, compared to novice
more efficient activation
- prefrontal motor cortex activation is unaltered but frontal and parietal areas not activated as much
what are the limitations of learning off someone else to speed up learning
- passive form of learning (not forced to solve problems)
- demonstrator dependent
what are the benefits to VR practice technology
- limitless training opportunities
- precise control of movement
- can practice even if injured or recovering
what has emerging research on sleep found
that you should try sleep 5-7 hours after your practice to consolidate your learning
what is exercise prescription
purposeful programming of physical activity for improving fitness or health
what does FITT stand for from the American College of Sports Medicine
- frequency
- intensity
- time
- type
(volume and progression have been added in more recent guidelines)
to change someones behaviour, the need to create it :
- they decide (autonomous)
- they belong (relatedness)
- they can do it (competency)
what is physical literacy
building skills, knowledge and behaviours to lead active lives (holistic systems approach)
is there evidence about inheriting a skill
no - limited evidence
are cognitive abilities influenced by genetics
they do seem to be influenced by genetics
do your genes determine your fitness
no, because fitness is also heavily linked and environment
what is pre participation screening
g
