MODULE FOUR Flashcards
leisure time pA
an activity undertaken in the individuals time that increases total daily expenditure
sport definition
activity spectrum that is institutionalised, organised practice, reined over by specific rules
exercise definition
activity that is planned, structured and repetitive, that help to improve and maintain physical fitness.
what is physical inactivity compared to sedentary behaviours
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
the benefits of PA do not necessarily outweigh ….
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
self reporting of PA issues
- 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
150 minutes active guidelines criticism
it is good to get to this number but the more the better
why are we less physically active
busier lives and we have less understanding of importance of PA
and then stuff like invention of transport and chairs
what is the main reason NZ say the most barrier to doing PA is
other commitment that take priority
inactivity physiology effects
increase risk of poor health
what is health definition
a state of complete physical, mental and social wellbeing and not merely the absence of disease or infirmity
life expectancy
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
NCDs
things that are not transferrable to others
eg. diabetes
3 things to have on you PA
over load
progression
specificity
westernised societies seek for their population to attain
longevity and to minimise any disabling conditions
the number of people over 65+ in NZ has
doubled since 1980 and will likely to double again by 2036
life expectancy is increasing but healthy life expectancy
isn’t increasing as fast
rural area and ageing population challenge
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.
challenges with life expectancies and workforce
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
negative attitudes towards ageing people starts at and when people have them
per-school children
when people have the negative attitude as they age they will walk slower and have worse cognitive abilities
what are the four strategies for morbidity compression
- primordial prevention: prevention of risk factors from developing
- primary prevention: reduction of risk factor prevalence
- secondary prevention: prevention of disease progression
- tertiary prevention: reduction of morbid states that have already occurred
normal ageing
is associated with changes that increase vulnerability to accidents r disease, BUT ageing itself is not a disease
are age-related disease progressive
yes, but can be 50% can be prevented, early/mid life
sarcopenia
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
ageing associated changes in muscle tissue
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
at what age do you want to be at your peak muscle and bone mass
30
osteoporosis
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
why is unhealthy increasing life expectancy an issue
large burden on our health care system
what is exercise prescription
is the type, intensity, duration and frequency of PA. it is a purposeful program that has been set, that is for PA and heath.
American College of Sports Medicine (ACSM) FITT
frequency - how often
intensity - how hard
time - how long
type - movement classification
VT has now been added, volume and progression
how many strength training sessions should be added per week
2-3 sessions + flexibility
making exercise sustainable - 3 factors
- 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
no ‘you or ‘why’ in FITT
- 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
physical literacy (personal circumstance)
- building the skills, knowledge and behaviours to lead active lives
- holistic
- focused on the individual
genetics and sport learning ability
- 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
do genes determined your fitness?
No, because fitness is also heavily linked to lifestyle and the environment
of VO2max what % in a study was shown to be heritable?
47%
we must tightly regulate our ______ environment to live, and what are the 5 things we need to regulate
internal
- ATP
- O2
- CO2 and pH
- Blood pressure
- Temperature
what are the main 2 things that allow you to regulate your internal environment
- PA
- external environment
exercise is a uniquely diver and powerful ____.
stressor
PA is unmatched for its
wide range of adaptions
the fitter you are the more you can adapt
environment can improve and those benefits
fitness, this can be beneficial for those how can’t do exercise (eg. heat)
our built environment is chronically extreme as
almost devoid of all natural environment stressors and insufficient PA leading to increased morbidity and early mortality
in a environment you need to think about
- the nature of PA
- the participants
- what would be your counter strategies
human are highly adaptable to and moderately adaptable to but don’t adapt to
heat
hypoxia
cold
human health link to inter-species
dependence
biophilia
focus on life and life-giving processes is innate
green-space and health
positive relationship between green space and self-reported health
more than ___ of nz don’t meet PA guidelines
1/3
the greener the area …
the more likely you are to meet PA guidelines and a reduce in CVD, obesity and hyper tension
those that are least active use -
those that are active use -
use open non-sport specific facilities
sport sport facilities
Dunedin Secondary Schools PA Study
they PA if
- maintain of open access spaces
- social aspects
independently roam
- having a bike
- living close to facilities
- with friends
PA Overtime and what has changed
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
what are some good things in urban areas that influence PA
- close proximity of things
- public transport
- number of parks available
difference in PA between those living in most and least PA friendly neighbourhoods
68-89minutes
What do these 3 things stand for
Atua
Matua
Atua Matua
- Maori environmental knowledge
- Tribal interpretations of environment
- Biodiversity index
If you don’t start now to be active …
Excuses will come
Why do we say Tenakoton 3 times
Physicality
Mentality
Spiritually
To address all of these
Enviro physiology
People are going to reflect their environment whether they realise it or not
Atua Matua focus
On the environment before the person
Atua mean
Matua means
Body of knowledge obtained from the environment that we can use for wellbeing
5 levels of the lecture’s maori health guide
matuaranga maori - enviro knowldege
whakapapa - tribal connection to enviro
huahuata - enviro learning
whakatinanatanga - interaction with enviro
nga tohu - enviro signs
nga auta - environmental knowledge
we use three environment for environment knowledge
those connected to
- water
- land
- stars
Maori health isn’t an agent for
change for indigenous people
Why?
Pursue knowledge around the environment
- incident outcome of health
Nga tohu
Five things we look for to read environmental signs
Know the Maori of this
- Weather patterns
- Manu - track birds to see what they are doing and tell us what weather is gonna come
- Birds
- Trees
- Insects - track them to see weather for next few days
- Fish - there movement tell use seasonal
They made new rams form based on these factors
sustainable exercise should be
- fun, social
- emotionally fulfilling
- something we chose to do
why do some athletes respond better to the same trainings then others
ACE gene
ACTN3 gene
VO2 max is upto what % heritable
47%
atua
maori environmental knowledge
matua
connection to the enviroment
Atua Matua
gathering ancient, indigenous knowledge and repurposing it for use today
what are the five pillars of atua matua
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
