Module 6: Physical Activity Flashcards
Define: physical activity
Physical activity: all leisure and non-leisure body movements produced by skeletal muscles that result in an increase in energy expenditure
Define: exercise
Exercise: planned, structured, repetitive physical activity that is specifically aimed at improving physical fitness
Define: physical fitness
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
Define: active living
Active living: the way we integrate physical activity into our daily life
Define: functional fitness
Functional fitness: our ability to do day to day activities
What are the 5 components of physical fitness
- Aerobic fitness
- Muscular strength
- Muscular endurance
- Flexibility
- Body composition
Define: muscular strength
- what does it depend on
- 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)
Why is muscle tissue an important element for overall body composition?
- More muscle= higher metabolism and faster energy use. This means it will be easier to maintain a healthy weight
Why are strong muscles good for injury prevention?
- keeps the skeleton in proper alignment and posture
What are the immediate effects of exercise on the systolic blood pressure?
- Increased systolic blood pressure; increased blood flow and oxygen transport to working skeletal muscles and the heart; increased oxygen consumption
List some long term effects of exercise
- 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
List some immediate effects of exercise
- 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 does exercise protect against cardiovascular disease and stroke
- Cardiovascular disease and stroke: stronger heart muscle makes blood pumping more effective and lowers blood pressure
How does exercise protect against blood cholesterol levels
Blood cholesterol levels: increased HDL, decreased HR
How does exercise protect against type 2 diabetes
improved insulin sensitivity, reduced weight
How does exercise protect against obesity
lowers body fat, reduces weight
How does exercise protect against osteoporosis
Osteoporosis: exercise and a well balanced diet increases bone mass (until about age 30)
What is the #1 advice that has stayed consistent throughout all of medicine (including in ancient times)
get exercise!
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)
perform 150 min of moderate dynamic exercise per week.”
What are some risks of exercise (6)?
- 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)
What is R. I. C. E. What is it a treatment for?
RICE: rest, ice, compress, elevate
Treatment for many injuries (bruise, sprain, strain, tendinitis)
What are the recommendations of exercise for different age groups?
- 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)
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
<20% of Canadian adults get the adequate amount of activity; 69% of waking hours are sedentary; ⅓ of Canadians walk 10 000 steps/day
What are the 2 ways the body produces energy? Make sure you know the formula for both.
- aerobically
- anaerobically
Gives some examples of aerobic and anaerobic activity
Aerobic:
Long runs/jogs
Swimming
Cycling
Anaerobic:
Weight lifting
Very short distance sprints
Long jump
FITT principle
FITT: Frequency, intensity, type, time; Guideline for physical fitness
What are some recommendations for developing cardiorespiratory fitness
- 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
What are some recommendations for developing muscular fitness (4)
- 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
Define: isometric exercises and give examples
Isometric exercises: force generation without movement
- Planks, wall sits
Define: isotonic exercises and give examples
Isotonic exercises: force generation and movement
- Sit ups, squats, bicep curls
What are some recommendations for developing flexibility
- 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
Define: flexibility
Flexibility: range of motion around a joint
Define: specificity
Specificity: adaptations are specific to imposed demand
Define: overload
Overload: in order to see improvements, must overload and challenge system
Define: progressive overload
Progressive overload: overload is increased overtime
Define: reversibility
Reversibility: aka use it or lose it; You can lose up to 50% of fitness improvements within 2 months if you stop exercising
Define: individual differences
Individual differences: people have different responses to exercise; tailor exercises to you
How can we prevent activities related to injuries?
- 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
What are the signs of overtraining
- 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
What did the space mice study show?
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.
