Module 6: Physical Activity Flashcards

1
Q

Define: physical activity

A

Physical activity: all leisure and non-leisure body movements produced by skeletal muscles that result in an increase in energy expenditure

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Define: exercise

A

Exercise: planned, structured, repetitive physical activity that is specifically aimed at improving physical fitness

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Define: physical fitness

A

Physical fitness: extent to which a body can respond to increased physical demand; ability to respond to routine physical demands with enough reserve energy to cope with a sudden challenge

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Define: active living

A

Active living: the way we integrate physical activity into our daily life

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Define: functional fitness

A

Functional fitness: our ability to do day to day activities

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

What are the 5 components of physical fitness

A
  • Aerobic fitness
  • Muscular strength
  • Muscular endurance
  • Flexibility
  • Body composition
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Define: muscular strength

- what does it depend on

A
  • Muscular strength: force a muscle can produce with maximal effort
  • Depends on: muscle cell size and motor neuron activity (coordination/ ability to control the strength of muscle contraction)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Why is muscle tissue an important element for overall body composition?

A
  • More muscle= higher metabolism and faster energy use. This means it will be easier to maintain a healthy weight
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Why are strong muscles good for injury prevention?

A
  • keeps the skeleton in proper alignment and posture
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

What are the immediate effects of exercise on the systolic blood pressure?

A
  • Increased systolic blood pressure; increased blood flow and oxygen transport to working skeletal muscles and the heart; increased oxygen consumption
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

List some long term effects of exercise

A
  • Improved self image, cognitive function, ability to manage stress, better sleep
  • Increased heart size and resting stroke volume
  • Improved ability to extract oxygen from air during exercise
  • Increased sweat rate, earlier onset of sweating, greater dissipation of sweat
  • Decreased body fat
  • Reduced risk of colon cancer and other cancers
    improvements/ maintenance of insulin sensitivity (helps to prevent type 2 diabetes)
  • Increased bone density and ligament and tendon strength
  • Increased blood volume and capillary density
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

List some immediate effects of exercise

A
  • Increased levels of neurotransmitters; constant or slightly increased blood flow to the brain
  • Increased heart rate and stroke volume (amount of blood pumped per beat)
  • Increased pulmonary ventilation (air breathed per min)
  • Reduced blood flow to the stomach, intestines, liver, and kidneys, resulting in less activity in the digestive tract and less urine output
  • Increased energy production in muscles
  • Increased blood flow to the skin and increased sweating to help maintain a safe body temperature
  • Increased systolic blood pressure; increased blood flow and oxygen transport to working skeletal muscles and the heart; increased oxygen consumption
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

How does exercise protect against cardiovascular disease and stroke

A
  • Cardiovascular disease and stroke: stronger heart muscle makes blood pumping more effective and lowers blood pressure
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

How does exercise protect against blood cholesterol levels

A

Blood cholesterol levels: increased HDL, decreased HR

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

How does exercise protect against type 2 diabetes

A

improved insulin sensitivity, reduced weight

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

How does exercise protect against obesity

A

lowers body fat, reduces weight

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

How does exercise protect against osteoporosis

A

Osteoporosis: exercise and a well balanced diet increases bone mass (until about age 30)

18
Q

What is the #1 advice that has stayed consistent throughout all of medicine (including in ancient times)

A

get exercise!

19
Q

Fill in the blank: “Emerging from this initiative, termed Exercise Is Medicine, has been an extensively documented position stand by the American College of Sports Medicine that recommended healthy adults _______________ (multiple words)

A

perform 150 min of moderate dynamic exercise per week.”

20
Q

What are some risks of exercise (6)?

A
  • Traumatic injuries (ankle sprain, fractures)
  • Overuse injuries (tennis elbow, shin splints)
  • General overstress
  • Temperature injury
  • Sudden cardiac death (involves known or unknown pre-existing condition)
    “weekend warrior”; doing too much too fast usually associated with recreational league injuries. May cause ischemia in heart muscles → heart attack
  • Compulsive tendencies (over-exercising without proper recovery)
21
Q

What is R. I. C. E. What is it a treatment for?

A

RICE: rest, ice, compress, elevate

Treatment for many injuries (bruise, sprain, strain, tendinitis)

22
Q

What are the recommendations of exercise for different age groups?

A
  • Age 5-12: 60 min of (moderate-vigorous) exercise/day
  • Age 13-18: 60 min of M-V exercise/day
  • Age 18-65: 150 min of M-V exercise/week (must be in bouts of 10 min or more)
23
Q

Fill in the blank: ___ of Canadian adults get the adequate amount of activity; ___ of waking hours are sedentary; ___ of Canadians walk 10 000 steps/day

A

<20% of Canadian adults get the adequate amount of activity; 69% of waking hours are sedentary; ⅓ of Canadians walk 10 000 steps/day

24
Q

What are the 2 ways the body produces energy? Make sure you know the formula for both.

A
  • aerobically

- anaerobically

25
Q

Gives some examples of aerobic and anaerobic activity

A

Aerobic:
Long runs/jogs
Swimming
Cycling

Anaerobic:
Weight lifting
Very short distance sprints
Long jump

26
Q

FITT principle

A

FITT: Frequency, intensity, type, time; Guideline for physical fitness

27
Q

What are some recommendations for developing cardiorespiratory fitness

A
  • Appropriate aerobic activities should fit your schedule and you should enjoy it
  • 4-7 times per week no more than 2 days in between sessions
  • 150min at m-v levels
  • Bouts of at least 10 minutes
  • Balance with other components of fitness
28
Q

What are some recommendations for developing muscular fitness (4)

A
  • Strength training: requires resistance exercises
  • Strive for a balanced body (left, right, lower and upper body and opposing muscle groups)
  • Do at least 1 exercise per muscle group
  • Schedule 1 rest day between muscle groups
29
Q

Define: isometric exercises and give examples

A

Isometric exercises: force generation without movement

- Planks, wall sits

30
Q

Define: isotonic exercises and give examples

A

Isotonic exercises: force generation and movement

- Sit ups, squats, bicep curls

31
Q

What are some recommendations for developing flexibility

A
  • Static stretching is the safest
  • You should feel tension not pain
  • Go to the limit of your range of motion, relax into stretch, hold for ~30s
  • Cool down after
32
Q

Define: flexibility

A

Flexibility: range of motion around a joint

33
Q

Define: specificity

A

Specificity: adaptations are specific to imposed demand

34
Q

Define: overload

A

Overload: in order to see improvements, must overload and challenge system

35
Q

Define: progressive overload

A

Progressive overload: overload is increased overtime

36
Q

Define: reversibility

A

Reversibility: aka use it or lose it; You can lose up to 50% of fitness improvements within 2 months if you stop exercising

37
Q

Define: individual differences

A

Individual differences: people have different responses to exercise; tailor exercises to you

38
Q

How can we prevent activities related to injuries?

A
  • Obtain a medical evaluation if you are >35 and have been sedentary
  • Increase activity level gradually
  • Warm up: stimulate joints to produce synovial fluid; readies metabolism
  • Progress to gentle movements, mobilization exercises
  • Maintain correct techniques when exercising
39
Q

What are the signs of overtraining

A
  • Persistent pain, especially in or around a joint
  • Increased difficulty performing a standard or familiar amount of exercises
  • Increased susceptibility to infections (viral, bacterial, acne)
  • General feeling of tiredness, lack of energy, enthusiasm
40
Q

What did the space mice study show?

A

The findings from this study, published Monday in the journal Proceedings of the National Academy of Sciences, show that the “mighty mice” retained their muscle and bone mass throughout their time in space, reports Ashley Strickland for CNN.
“Mice that were hypermuscular as a result of having a mutation in the myostatin gene were able to retain most, if not all, of that extra muscle during spaceflight,” Lee and Germain-Lee tell CNN in an email.