MODULE ONE/TWO Flashcards
physical activity definition
any bodily movement produced by skeletal muscles that requires energy expenditure
exercise definition
voluntary physical activity undertaken for the sake of health and fitness
oranga definition
promote wellbeing for individuals, communities, environments
what is the difference between physical activity and exercise
physical activity is any body movement however exercise is voluntary movement
when did sport science origin and then when did it start to grow
19th century
1960’s
worldwide, how many adults and children do not currently meet the WHOS’s recommendation of fitness
1 in 4 adults
3 in 4 children
WHO’s exercise recommendation per week
150mins of moderate exercise per week
or 75mins of vigorous activity
what is thought to be the biggest risk to public health in the 21st century
physical inactivity
6 benefits of physical activity
- health benefits for hearts, bodies and minds
- contributes to managing and preventing NCD’s
- reduces symptoms of depression and anxiety
- enhances learning, thinking and judgement skills
- ensures healthy growth and development
- improves overall wellbeing
who founded modern PE movement in the USA
Dudley Allan Sargent
what did Dudley Allan Sargent say about people that didn’t follow PE programs
the people will become fat, deformed and clumsy
what is the current solution to getting more people to be active
guidelines
what was the NZ campaign called to get kids active
push play
positive benefits of games (3)
- develops identity, belongings and community
- solve movement problems, not finding fixed ways of moving
- develop social, cultural and ethical competency
misconceptions if PE (4)
- PE is expendable
- PE is just about sports
- its is just daily fitness
- these days teachers don’t have the expertise to take PE lessons
what is Health and Physical Education (HPE) and it’s aims
is the curriculum learning area referred to in the NZ curriculum
its aims = hauora and get people to engage with it
get children into PE early as they think of non-fitness as fatness
what does the ‘journal of PE’ think about getting more kids to be active
if we aim for delight, we will surly get health too
what is fitness (3)
- attributes that enable completion of desired activity
- ability to meet the demands of the environment
how can fitness be achieved
- genetics
- PA
- including exercise
flexibility
ability to move a joint through a full range of motion
what are the 3 components of fitness
- physical and physiological
- skill ‘fitness’
- relevant psych factors
balance
ability to maintain centre of gravity over base of of support in static position
reaction time
time taken to respond to a given stimulus
coordination
ability to perform smoothly and accurately
agility (2)
ability to change direction quickly and precisely
a combination of balance, coordination, speed and flexibility
three related principles for PA for health and training for performance and what they are
initial values - people with lower fitness will show greater relative gain and at a faster rate
diminishing returns - reach a ceiling through genetics and training age
individual differences - everyone is different
principles of overload and progression and what they are
overload - unaccustomed load and adaption
progression - need to progress overload
what 3 things define training
frequency
duration
intensity (has the biggest effect)
overload
unaccustomed load and adaption
- slower for those who are unfit
2-3wk for anaerobic
3.5wk for aerobic
aerobic fitness is lots more quickly and if time is limited then decrease the volume but keep the intensity the same
principle of periodisation (2)
for health
for performance
performance periods
microcycles (eg. week)
mesocycles (phase eg. 3wks build, 1wk light)
macrocycles (total training period eg. 1 year)
principle of specificity
- fitness/strength/power gains are specific to the training
- training needs to be more specific to performance requirements
- fitness tests
fitness tests must be
valid
reliable
sensitive
what is allometric scaling
within and between species, they need to SCALE NON-LINEARLY to correct for different size
*finding a scale to make a fair comparison
humans bipedal to quadrapeds and %
humans being bipedal is uneconomical and use 50-100% more energy then quadrapeds
unmatched thing about humans
our evaporation, our ability to lose heat (due to having so many sweat glands), which gives us power to unique endurance capacity even in a hot environment
PA and what human were made for
we weren’t made to run marathons but we weren’t made to be inactive most of the time.
% of people that do the amount of PA that we are recommended to
50%
percentage of NCDs that have had money spent on them and what a big factor of this
60% and little PA can lead to NCDs
inter-generational we have gotten
unfitter
inactive people produce too _____ heat and elite athletes produce too _____ heat
little
much (to compete at hot temps they have to be fit)
ice drink before a race
ice keep the body’s temperature low and the gut but the gut is thermosensitive so tell the brain they are cold which leads to negative effects
5 things about research in heat and exercise
- no such thing as no effect
- unclear findings are valuable but difficult to publish (real effects are typically much smaller than reported)
- if you can’t find it doesn’t mean it doesn’t mean it doesn’t exist
- finding something doesn’t mean it’s real
- just because you can measure it doesn’t mean you should
ki-o-rahi
is an opportunity to build social connections whakawhanaungatanga
PA and SDG’s
not being active has many negative effects but then it can also help solve lots of SDG’s goals
how PA measured and reported
measured in terms of frequency, intensity and duration and normally done by self report questionaire
PA across the globe
- as your get older you get less active
- income increases activity
who set the PA guidelines
world health organisation
which three groups are less active
- females
- older adults
- people with disabilities and diseases
when are NZ kids most active
5-7 years of age
younger people are ___ as active as adults but a ____ portion do not meet weekly PA guidelines
twice
similar (56%)
about what % of young and then adults want to be more active
60%
80%
limitations to self-report questionaires
- honesty
- being able accurately recall
- subjective data
- sometimes sample size
what are the 3 measurement issues with PA
- validity
- reliability
- sensitivity
measurement of PA - validity
wether something is accurate or not (are we measuring the right thing)
- doubly labelled water is the best
- then devices
- worst would be self-report
measurement of PA - reliability
if we did it again would we get the same result
measurement of PA - sensitivity
the extent in which a tool can identify small changes
measuring intensity
is hard without using devices
1 MET is how much energy is expended by an individual while seated at rest which devices can measure
most feasible but less validity way to measure PA
self-reported
most validity but least feasible way to measure PA
calorimetry (in a room one)
- second best is doubly labelled water
positives of the physical activity guidlines
- clear positive targets
- evidence backed
- age appropriate
- mulit-leveled strategies across the globe
negatives of the physical activity guidlines
- difficult to attain
- states what to do, and how to do it
- lifestyles changes not sustained
- simplistic
nothing in biology make sense except ……
in the light of evolution
the human body allows us to move in many different ways so we can …..
adapt well to most environments
humans biology are good for and bad at
good for endurance
bad at strength and speed
how much and what kinds of PA are humans built to perform
many different activities, but there is no universal exercise prescription
to what extent are humans also adapted to be physically inactive
trade-off energy utilisation between PA and reproduction - periods of activity and inactivity
why do most humans avoid PA hen its so vital to health
it is perceived as unpleasant or wasteful use of resources
what is symmetry and is it favoured
when one is identical on both sides of their bodies
symmetry adaptions that promote reproductive success are favoured
bilateral symmetry allows organisms to …..
move purposefully and efficiently (we produce force by moving in symmetry)
what is the only animal that doesn’t have symmetry
sponges
what did limbs and backbones use to be
limbs use to be shared by many different species
backbones/spines that were flex/extended we favoured compared to side-side movements this brought on locomotion
what bipedalism favoured by natural selection
yes
back then what was the main benefit of bipedalism
travel further in more open habitats that were becoming more common in Africa (as the tress where getting away so needed to live on grounded so evolution from chimps)
what do homo erectus (humans) have that they didn’t before
larger brain, long legs, short arms and arched feet. they became taller (longer back muscles). to stand to two feet we had a inward thigh bone and strong bum
feet of humans vs chimps group
Humans
- large heel
- ankle for walking
- stiff mid foot
- straight toes
- abducted big toe
Chimps group
- small heel
- ankle for climbing
- flexible mid foot
- grasping big toe
hunters lifestyle
walked 9-15km per day but rested when they could (crouching)
are humans born to run
- we have arched feet, heel bone and springy achillies tendons that free a force that allows us to run
- we have strong hips and knees
- multiple sensitive balance organs (allow us to balance on two feet)
- narrow tall body
- sweating ability
- neck ligament that keeps head in place whilst we run
humans can produce large forces but ….
compared to other mammals we have slow TYPE 1 fibres and are fatigue resistant
what are the 3 main reasons for looking at anthropometric characteristics
- assess growth and development in children and adults
- estimate body composition
- assess effects of interventions
6 things we look at when we measure anthropometric characteristics
height
weight (force of gravity on you)
BMI
body circumferences
body width measurements
body composition
differences in body circumferences
changes for women and men
changes for different ethnicity
waist girth indicates a fat pattern causing an increase risk of disease
BMI
- needs to be used in context
- BMI do not measure body composition
- useful on a population level but not on an individual level
- still a debate on which is considered a ‘normal’ BMI
anthropometry
standardised techniques to quantify or predict body size, proportion and shape
body density
body mass per unit body volume
specific gravity
body mass in air, divided by loss of weight
BM/(BM-BMof water))
body mass
fat mass + fat free mass + other lipids (such as cell membranes)
fat patterning
distribution of fat mass
what is the one direct measurement of body composition
cadaver
what are the 3 indirect measurement of body composition
- multi-tissue imaging
- labelled water dilution
- densitometry
what are the four indirect measurement of body composition
- bioimpedance analysis
- skin fold thickness
- surface scanning
- single tissue imaging
Cadaver
- is the only direct measurement of body composition
- only 43 have happened and are all on older people so can be bias in ethnicity and age
- best/most accurate way to measure
hydration and measuring body composition
hydration is required for all measurement apart from cadaver (direct)
need to have euhydration
water comprises majority of mass within most cells
euhydration
having ‘normal’ amount of total body water
imaging of tissues
- is good for additional aspect of body composition
- DXA is the most common type
P = measure FFM and bone destiny of the whole body and is highly accurate
C = specialised and expensive, has technical problems (such as being o tall to fit etc)
labelled water dilution rationale
3/4 (73.2%) FFM is water
labelled water dilution
P = accurate
C = time consuming, specialist, expensive, TBW may not always be 3/4, and from this we can’t see the distribution of the fat
densitometry
as we can know body densities and FFM and FM we can calculate the body part
can be done in water or in air
P = convenient and quick and mostly accurate
C = price, technical limitations, less accurate for children and overestimates FM, body tissue density varies, we don’t know how much air is left in the lungs
FFM is ____ than FM
denser
bio-impedance analysis (BIA)
P = quick, convenient and medium accuracy, different frequencies, multi-electrodes
C = lower accuracy, standardised conditions (hydration, temp, periods)
skinfolds
measure fat rolls around the body to measure adipose tissue
P = quick convenient with medium accuracy
C = typical error, technique is important, sensitivity of clients and not used with high BF
Limitation! - skins thickness differs for place and person and fixed proportion of internal to external fat
newer technologies
ultrasound, 3d scanning and 2d images etc
what is the most effective way for weight lost
eating less
skeletal muscle mass is important for (8)
- physical capabilities
- largest tissue mass
- produces hear
- is the major determinant of daily energy use
- largest glucose sink (store glucose)
insulator - major endocrine organ which is important for health
- body image
fat mass is important for
- energy source
- mass to be carried (increases energy cost of work)
- insulator
- not merely a passive tissue
- effects metabolic and sex-hormones
fat is ___ as energy dense as CHO and protein
twice
fat can supply ___ hours of endurance exercise
120 hours
why is fat a valuable energy source
- supplies the most energy
- fat cells provide muscles cells with energy during exercise
fat cells provide muscles cells during exercise which …
- free fatty acids are the main breakdown of fat (triglyceride)
-can be the dominant fuel use in exercise - differences between fat store regions and sexes
- maximise during some exercise
what type of exercise is fat maximise most in
- not to intense
- prolonged
- don’t eat CHO before or during exercise
- if you are more aerobically trained
2 problems of insufficient energy
- minimising fat actively promoted in many sport
- relative energy deficit disorder (red-s) more likely
Relative Energy Deficit Disorder Syndrome (RED-S)
- osteoporosis (stress fractures)
- amenorrhoea (no period)
- affects males too
problems of excess fat
- if too much gained, it is harder to lose
- fat mass regulated at higher ‘set point’
- then harder to prevent regain of any fat loss
- main problem when children gain fat
what is the cause of initial fat gain
hypertrophy
= larger cells as they have more fat in them
then hyperplasia
= more fat cells
muscle and adipose tissues …
cross talk chemically, mainly through blood
what factors of muscles and fat talk to each other
muscles: myokines
adipocyte: adipokines and adipocytokines
myokines are ___ -inflammatory
adipokines are ____ - inflammatory
anti-inflammatory
pro-inflammatory
summary of muscle and adipose cross talk
muscle factors
- some have anti-inflammatory/tumour
- help mobilise fat from adipocytes
- help turn adipose tissue into an energy-using tissue
- growth factors for nerves and new blood vessels
adipose tissue factors
- some adipokines have metabolic roles
- but many appear to drive low-grade inflammation
- these factors are more important with ageing
what are the 2 paradox of fat within muscle
- intra-muscular triglycerides levels increase in athletes and in obesity and diabetes
- sarcopenia obesity
paradox of fat within muscle -1. intra-muscular triglycerides (IMTG) levels increase in athletes
IMTG - fat within muscles
for endurance athletes
- valuable fuel for exercise
- these cells are next to mitochondria
in obesity and diabetes
- but can’t us it if untrained
- lack of enzymes (away from mitochondria)
- IMTG stored in a damaged form
paradox of fat within muscle - 2. sarcopenia obesity
- high fat content around and in muscles
- sarcopenia = increase fat and decease in muscle
- impairs movement and many muscle processes
- another target of regular exercise
4 practical suggestions for maintaining body composition
- ideally weight loss exercise focus
- nutrition
- varied exercise
- adequate and avoid prolonged sleep
where is our mass concentrated
in our core
we adopt movement strategies that suit ….
the task, given our anatomy and physiology
torque formula and name
T = F r
product of magnitude force, and perpendicular distance from the axis
is the turning effect
explain T = F r
T = torque
F = the force magnitude of the force (how much the force exhorts)
r = perpendicular distance from the arm (moment arm)
if F or R increase or decrease then T will then increase or decrease aswell
torques talking about on an actual muscle
the force is exhorted from the muscle
the point of application of the force on the bone, this can’t change
r is connected to the force on a 90 degree angle (perpendicular) which need to get better to be stronger
class 1 lever
the fulcrum (axis) is in the middle of the resistance and then applied force
is usually the balancing lever
eg. atlanto-occipital joint
class 3 lever
resistance (further from the axis than the f) and the force applied (facing other way) are on the same side of the axis
eg. diving board
in the body: most long bones
class 2 lever
the resistance and force applied are on side of the fulcrum
the force applied is further from the fulcrum than the resistance
this is known as the powerful lever, as you don’t need to apply as much force for it to me powerful
eg. wheelbarrow
in body: metatarsophalangeal joint
why can our calf raise so much weight
- it is a class 2 muscle
- gastrocnemius and soleus can achieve high force values
- we can train them, they have evolved
when do we make more force, in flexion or extension
extension
turning effect at the joint
each joint has a angle where it reaches it peak torque
what is the peak torque from biceps brachii at elbow flexion
80 degrees
what is the effect of using chains when doing a weighted squat
- resistance increases are you lift the bar higher
- this increase in resistance balances with increase joint in torque as well
- end of lift should be as difficult as the beginning
every bone has a certain range at which ….
they are strongest
having a tendon closer to the joint ….
doesn’t help with the moment arm
but helps with ROM and speed
which joint have the most mechanical disadvantage and why
all joints involving long bones
this is because they require much greater muscle force than resistive force to move or maintain equilibrium
why did evolution favour long levers to have a mechanical disadvantage
increase ROM
all ends of limbs to reach high speeds
muscles are limited in how much they can shorten
what does HAES stand for and what it defines
health at every size
defines health by the process of daily life rather then the outcome of weight
5 parts of HAES
- enhancing health without forcing on weight loss
- size and self acceptance
- the pleasure of eating well
- the joy of movement
- an end to weight bias
3 things about the obesity epidemic
- obesity is classified as a disease only
- in 1998 the BMI ranges were changed to being lower, meaning more people feel in the obese range
- this mean 29million americans went from healthy to obese
how strong is the evidence link between obese/overweight and ill health
not very strong
how strong is the evidence link between morbidly obese and negative health outcomes
stronger
what does NZ use as their definition of health
in health and PE, the focus is on the well being of the students themselves, of other people, and of society through learning in health-related and movements contexts.
and hauora
WHO definition of health
health is a state of complete physical, mental, and social wellbeing and not merely the absence of disease and infirmity
what % of people maintain their weightloss off a diet, and how many gain more weight after it
5-18% maintain
1/3 gain more
fit vs fat = healthy
being unfit and any weight increases risk of mortality
being fit at any weight decreases the risk of mortality
this tells us that movement is more important than weight when it comes to the risk of mortality
what are the four things recommended to prevent NCDs
- eat well
- exercise some
- reduce stress
- get more sleep
what % of negative health outcomes come from high BMI
9% indicating that HAES leaves 91% that we should focus on
% of USA women with discorded eating habitits
75%
curvy yoga
not weight focused
movement pleasure and acceptance of your bodies
what are humans superior at
not really anything, they are good are most things but if you had to chose one it would be heat endurance running
evolution to avoid unnecessary energy expenditure
- is our natural instinct to do so
- our ancestors to would think to do unnecessary exercise
- doesn’t feel good for many people
- we are driven to eat unhealthy food
human skull size adaptions
- it has gotten bigger
- increased cognitive demand in hunter lifestyle and a richer diet
- language evolved alongside tool use and brain size
T/F muscle turns to fat if you stop exercising
false
what are the four components of a lever
- lever arm
- fulcrum
- resistance/load
- assistive force/effort
which lever is most common
class 3
fat does not mean
unfit
Have humans evolved to move?
No
What is a myth
A widely held but false idea or belief
Can come from online, medical, influences, marketing
How many podcasts are related to general sport science
450+
social media and science
Make science accessible but it may not always be accurate and whose reasonable
Myth - Lactate causes muscle pain and fatigue
Lactate is always present in the blood it is also discovered in milk
The release of H+ from ATP is what caused that muscles acidity causing the pain and lactate is trying to buffer this to stop the pain
Myth -Training aids will help me get fitter and stronger
Yes sometimes but has it costs too
The research is often double blinding
What is a training aid
Any tool that has ergogenic properties
Eg. nutritional supplement
They sometimes have a slight enhancement to fitness but it also has its costs so remember the purpose of training
% of population that take supplements
40-70%
Scientific evidence hierarchy
Controlled trials
Cohort studies
Case control studies
Cross sectional studies
Case report/studies
Ideas, expert opinion, editorials
Guilty by association
And assumption that an association indicates causation is hen the opposite may be true
Common observational, studies even when a large sample size
Often the research doesn’t directly consider the mechanism
Double blinding
Is not when researches look for their hypothesis
if science evidence of a myth exists it is usually …
mixed outcomes from small studies
Product endorsement is gained …
Easily
obtaining evidence in elite athletes are
rare and mostly non-supportive
amoung nz kids PA levels ….
vary widely
maori and pacific are often more active and other ethnicities less so
measurement research need to be
sensitive (detects change)
valid (measures what it purports to)
reliable (minimal variation between measurements)
how many children globally PA enought
3/4
