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
