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SPEX 102 > MODULE FOUR > Flashcards

MODULE FOUR Flashcards

1
Q

leisure time pA

A

an activity undertaken in the individuals time that increases total daily expenditure

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2
Q

sport definition

A

activity spectrum that is institutionalised, organised practice, reined over by specific rules

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3
Q

exercise definition

A

activity that is planned, structured and repetitive, that help to improve and maintain physical fitness.

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4
Q

what is physical inactivity compared to sedentary behaviours

A

physical inactivity is the non-achievement of physical guidelines whereas sedentary behaviours is any waking behaviours characterised by an energy expenditure less than 1.5 METs in a setting, reclining, lying posture

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5
Q

the benefits of PA do not necessarily outweigh ….

A

the harmful effects of sedentary behaviour

eg. lying in bed for 23 hours then out for 1 hour is worse than sedentary behaviours, therefore our guidelines need to show this

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6
Q

self reporting of PA issues

A
  • those that are not physically active under report this physically active levels
  • those that are so physically active will over report their physically active levels

so overall this isn’t very good

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7
Q

150 minutes active guidelines criticism

A

it is good to get to this number but the more the better

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8
Q

why are we less physically active

A

busier lives and we have less understanding of importance of PA

and then stuff like invention of transport and chairs

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9
Q

what is the main reason NZ say the most barrier to doing PA is

A

other commitment that take priority

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10
Q

inactivity physiology effects

A

increase risk of poor health

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11
Q

what is health definition

A

a state of complete physical, mental and social wellbeing and not merely the absence of disease or infirmity

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12
Q

life expectancy

A

we are living long, but unhealthy but we need to change this

life expectancy is going up, but life expectancy and health is rising slower

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13
Q

NCDs

A

things that are not transferrable to others
eg. diabetes

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14
Q

3 things to have on you PA

A

over load
progression
specificity

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15
Q

westernised societies seek for their population to attain

A

longevity and to minimise any disabling conditions

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16
Q

the number of people over 65+ in NZ has

A

doubled since 1980 and will likely to double again by 2036

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17
Q

life expectancy is increasing but healthy life expectancy

A

isn’t increasing as fast

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18
Q

rural area and ageing population challenge

A

rural areas are ageing faster than urban areas. this is because young people are always leaving rural areas for uni and other opportunities. therefore in these rural areas we need to make sure we have the right accessibility for the elders.

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19
Q

challenges with life expectancies and workforce

A

as people get older they struggle to find a life purpose so they tend to work for longer, however this creates a issue as those younger then struggle to find jobs our of uni. therefore we need to find something for the elders to do

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20
Q

negative attitudes towards ageing people starts at and when people have them

A

per-school children

when people have the negative attitude as they age they will walk slower and have worse cognitive abilities

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21
Q

what are the four strategies for morbidity compression

A
  1. primordial prevention: prevention of risk factors from developing
  2. primary prevention: reduction of risk factor prevalence
  3. secondary prevention: prevention of disease progression
  4. tertiary prevention: reduction of morbid states that have already occurred
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22
Q

normal ageing

A

is associated with changes that increase vulnerability to accidents r disease, BUT ageing itself is not a disease

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23
Q

are age-related disease progressive

A

yes, but can be 50% can be prevented, early/mid life

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24
Q

sarcopenia

A

progressive and generalised loss of skeletal muscle and strength, which can lead to disability, poor quality of life and death.

it is one of the 4 main reasons for loss of muscle mass

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25
Q

ageing associated changes in muscle tissue

A

fast type 2 fibres become slow type 1 fibres, so the imbalance becomes bigger. this is why they may struggle to stand up

lipids between muscle fibres

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26
Q

at what age do you want to be at your peak muscle and bone mass

A

30

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27
Q

osteoporosis

A

decrease in he density of bone, decreasing strength and resulting in fragile bones. the bones become compressible like a sponge, which results in frequent fractures

osteopenia is the diagnosis before you reach osteoporosis as your bones are a bit more dense

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28
Q

why is unhealthy increasing life expectancy an issue

A

large burden on our health care system

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29
Q

what is exercise prescription

A

is the type, intensity, duration and frequency of PA. it is a purposeful program that has been set, that is for PA and heath.

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30
Q

American College of Sports Medicine (ACSM) FITT

A

frequency - how often
intensity - how hard
time - how long
type - movement classification

VT has now been added, volume and progression

31
Q

how many strength training sessions should be added per week

A

2-3 sessions + flexibility

32
Q

making exercise sustainable - 3 factors

A
  • many people new to exercise don’t not complete set programs
  • motivation is a temporary approach (belonging, decision, can they do it)
  • ensure expectations are met and build confidence
33
Q

no ‘you or ‘why’ in FITT

A
  • it’s not to everyones taste
  • PA in our lives needs to be brung in at a more sustainable pace, which is fun, something you chose to do, and emotionally fitting
34
Q

physical literacy (personal circumstance)

A
  • building the skills, knowledge and behaviours to lead active lives
  • holistic
  • focused on the individual
35
Q

genetics and sport learning ability

A
  • do genes pass on sporting ability (eg. barrett brothers)
  • DRD2 has been linked to differences in motor learning and cognitive abilities
  • study of 13,306 twins found the schools tests scores were 62% of heritability
    But high heritability does not mean environment is not important
36
Q

do genes determined your fitness?

A

No, because fitness is also heavily linked to lifestyle and the environment

37
Q

of VO2max what % in a study was shown to be heritable?

A

47%

38
Q

we must tightly regulate our ______ environment to live, and what are the 5 things we need to regulate

A

internal

  • ATP
  • O2
  • CO2 and pH
  • Blood pressure
  • Temperature
39
Q

what are the main 2 things that allow you to regulate your internal environment

A
  • PA
  • external environment
40
Q

exercise is a uniquely diver and powerful ____.

A

stressor

41
Q

PA is unmatched for its

A

wide range of adaptions

the fitter you are the more you can adapt

42
Q

environment can improve and those benefits

A

fitness, this can be beneficial for those how can’t do exercise (eg. heat)

43
Q

our built environment is chronically extreme as

A

almost devoid of all natural environment stressors and insufficient PA leading to increased morbidity and early mortality

44
Q

in a environment you need to think about

A
  • the nature of PA
  • the participants
  • what would be your counter strategies
45
Q

human are highly adaptable to and moderately adaptable to but don’t adapt to

A

heat
hypoxia
cold

46
Q

human health link to inter-species

A

dependence

47
Q

biophilia

A

focus on life and life-giving processes is innate

48
Q

green-space and health

A

positive relationship between green space and self-reported health

49
Q

more than ___ of nz don’t meet PA guidelines

A

1/3

50
Q

the greener the area …

A

the more likely you are to meet PA guidelines and a reduce in CVD, obesity and hyper tension

51
Q

those that are least active use -
those that are active use -

A

use open non-sport specific facilities
sport sport facilities

52
Q

Dunedin Secondary Schools PA Study

A

they PA if
- maintain of open access spaces
- social aspects

independently roam
- having a bike
- living close to facilities
- with friends

53
Q

PA Overtime and what has changed

A

later old in lives you had to do PA to get to food or places now PA is engineered out of most life aspects
- we have designed cities for cars

54
Q

what are some good things in urban areas that influence PA

A
  • close proximity of things
  • public transport
  • number of parks available
55
Q

difference in PA between those living in most and least PA friendly neighbourhoods

A

68-89minutes

56
Q

What do these 3 things stand for
Atua
Matua
Atua Matua

A
  • Maori environmental knowledge
  • Tribal interpretations of environment
  • Biodiversity index
57
Q

If you don’t start now to be active …

A

Excuses will come

58
Q

Why do we say Tenakoton 3 times

A

Physicality
Mentality
Spiritually

To address all of these

59
Q

Enviro physiology

A

People are going to reflect their environment whether they realise it or not

60
Q

Atua Matua focus

A

On the environment before the person

61
Q

Atua mean
Matua means

A

Body of knowledge obtained from the environment that we can use for wellbeing

62
Q

5 levels of the lecture’s maori health guide

A

matuaranga maori - enviro knowldege

whakapapa - tribal connection to enviro

huahuata - enviro learning

whakatinanatanga - interaction with enviro

nga tohu - enviro signs

63
Q

nga auta - environmental knowledge

A

we use three environment for environment knowledge
those connected to
- water
- land
- stars

64
Q

Maori health isn’t an agent for

A

change for indigenous people

65
Q

Why?

A

Pursue knowledge around the environment

  • incident outcome of health
66
Q

Nga tohu

A

Five things we look for to read environmental signs

Know the Maori of this

  1. Weather patterns
  2. Manu - track birds to see what they are doing and tell us what weather is gonna come
  3. Birds
  4. Trees
  5. Insects - track them to see weather for next few days
  6. Fish - there movement tell use seasonal

They made new rams form based on these factors

67
Q

sustainable exercise should be

A
  • fun, social
  • emotionally fulfilling
  • something we chose to do
68
Q

why do some athletes respond better to the same trainings then others

A

ACE gene
ACTN3 gene

69
Q

VO2 max is upto what % heritable

A

47%

70
Q

atua

A

maori environmental knowledge

71
Q

matua

A

connection to the enviroment

72
Q

Atua Matua

A

gathering ancient, indigenous knowledge and repurposing it for use today

73
Q

what are the five pillars of atua matua

A

environmental knowledge - matauranga maori

localised environmental connections - whakapap

communicating environmental knowledge - huahuatau

activities to mobilize atua matua thinking - whakatinanatanga

environmental signs as a decision making a functions - nga tohu

SPEX 102 (4 decks)

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