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SPEX 102 > MODULE ONE/TWO > Flashcards

MODULE ONE/TWO Flashcards

1
Q

physical activity definition

A

any bodily movement produced by skeletal muscles that requires energy expenditure

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2
Q

exercise definition

A

voluntary physical activity undertaken for the sake of health and fitness

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3
Q

oranga definition

A

promote wellbeing for individuals, communities, environments

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4
Q

what is the difference between physical activity and exercise

A

physical activity is any body movement however exercise is voluntary movement

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5
Q

when did sport science origin and then when did it start to grow

A

19th century
1960’s

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6
Q

worldwide, how many adults and children do not currently meet the WHOS’s recommendation of fitness

A

1 in 4 adults
3 in 4 children

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7
Q

WHO’s exercise recommendation per week

A

150mins of moderate exercise per week

or 75mins of vigorous activity

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8
Q

what is thought to be the biggest risk to public health in the 21st century

A

physical inactivity

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9
Q

6 benefits of physical activity

A
  1. health benefits for hearts, bodies and minds
  2. contributes to managing and preventing NCD’s
  3. reduces symptoms of depression and anxiety
  4. enhances learning, thinking and judgement skills
  5. ensures healthy growth and development
  6. improves overall wellbeing
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10
Q

who founded modern PE movement in the USA

A

Dudley Allan Sargent

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11
Q

what did Dudley Allan Sargent say about people that didn’t follow PE programs

A

the people will become fat, deformed and clumsy

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12
Q

what is the current solution to getting more people to be active

A

guidelines

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13
Q

what was the NZ campaign called to get kids active

A

push play

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14
Q

positive benefits of games (3)

A
  1. develops identity, belongings and community
  2. solve movement problems, not finding fixed ways of moving
  3. develop social, cultural and ethical competency
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15
Q

misconceptions if PE (4)

A
  1. PE is expendable
  2. PE is just about sports
  3. its is just daily fitness
  4. these days teachers don’t have the expertise to take PE lessons
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16
Q

what is Health and Physical Education (HPE) and it’s aims

A

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

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17
Q

what does the ‘journal of PE’ think about getting more kids to be active

A

if we aim for delight, we will surly get health too

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18
Q

what is fitness (3)

A
  • attributes that enable completion of desired activity
  • ability to meet the demands of the environment
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19
Q

how can fitness be achieved

A
  • genetics
  • PA
  • including exercise
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20
Q

flexibility

A

ability to move a joint through a full range of motion

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21
Q

what are the 3 components of fitness

A
  • physical and physiological
  • skill ‘fitness’
  • relevant psych factors
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22
Q

balance

A

ability to maintain centre of gravity over base of of support in static position

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23
Q

reaction time

A

time taken to respond to a given stimulus

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24
Q

coordination

A

ability to perform smoothly and accurately

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25
Q

agility (2)

A

ability to change direction quickly and precisely

a combination of balance, coordination, speed and flexibility

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26
Q

three related principles for PA for health and training for performance and what they are

A

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

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27
Q

principles of overload and progression and what they are

A

overload - unaccustomed load and adaption

progression - need to progress overload

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28
Q

what 3 things define training

A

frequency
duration
intensity (has the biggest effect)

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29
Q

overload

A

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

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30
Q

principle of periodisation (2)

A

for health
for performance

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31
Q

performance periods

A

microcycles (eg. week)
mesocycles (phase eg. 3wks build, 1wk light)
macrocycles (total training period eg. 1 year)

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32
Q

principle of specificity

A
  • fitness/strength/power gains are specific to the training
  • training needs to be more specific to performance requirements
  • fitness tests
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33
Q

fitness tests must be

A

valid
reliable
sensitive

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34
Q

what is allometric scaling

A

within and between species, they need to SCALE NON-LINEARLY to correct for different size
*finding a scale to make a fair comparison

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35
Q

humans bipedal to quadrapeds and %

A

humans being bipedal is uneconomical and use 50-100% more energy then quadrapeds

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36
Q

unmatched thing about humans

A

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

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37
Q

PA and what human were made for

A

we weren’t made to run marathons but we weren’t made to be inactive most of the time.

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38
Q

% of people that do the amount of PA that we are recommended to

A

50%

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39
Q

percentage of NCDs that have had money spent on them and what a big factor of this

A

60% and little PA can lead to NCDs

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40
Q

inter-generational we have gotten

A

unfitter

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41
Q

inactive people produce too _____ heat and elite athletes produce too _____ heat

A

little

much (to compete at hot temps they have to be fit)

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42
Q

ice drink before a race

A

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

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43
Q

5 things about research in heat and exercise

A
  1. no such thing as no effect
  2. unclear findings are valuable but difficult to publish (real effects are typically much smaller than reported)
  3. if you can’t find it doesn’t mean it doesn’t mean it doesn’t exist
  4. finding something doesn’t mean it’s real
  5. just because you can measure it doesn’t mean you should
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44
Q

ki-o-rahi

A

is an opportunity to build social connections whakawhanaungatanga

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45
Q

PA and SDG’s

A

not being active has many negative effects but then it can also help solve lots of SDG’s goals

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46
Q

how PA measured and reported

A

measured in terms of frequency, intensity and duration and normally done by self report questionaire

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47
Q

PA across the globe

A
  • as your get older you get less active
  • income increases activity
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48
Q

who set the PA guidelines

A

world health organisation

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49
Q

which three groups are less active

A
  • females
  • older adults
  • people with disabilities and diseases
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50
Q

when are NZ kids most active

A

5-7 years of age

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51
Q

younger people are ___ as active as adults but a ____ portion do not meet weekly PA guidelines

A

twice

similar (56%)

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52
Q

about what % of young and then adults want to be more active

A

60%
80%

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53
Q

limitations to self-report questionaires

A
  • honesty
  • being able accurately recall
  • subjective data
  • sometimes sample size
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54
Q

what are the 3 measurement issues with PA

A
  • validity
  • reliability
  • sensitivity
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55
Q

measurement of PA - validity

A

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
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56
Q

measurement of PA - reliability

A

if we did it again would we get the same result

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57
Q

measurement of PA - sensitivity

A

the extent in which a tool can identify small changes

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58
Q

measuring intensity

A

is hard without using devices

1 MET is how much energy is expended by an individual while seated at rest which devices can measure

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59
Q

most feasible but less validity way to measure PA

A

self-reported

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60
Q

most validity but least feasible way to measure PA

A

calorimetry (in a room one)
- second best is doubly labelled water

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61
Q

positives of the physical activity guidlines

A
  • clear positive targets
  • evidence backed
  • age appropriate
  • mulit-leveled strategies across the globe
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62
Q

negatives of the physical activity guidlines

A
  • difficult to attain
  • states what to do, and how to do it
  • lifestyles changes not sustained
  • simplistic
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63
Q

nothing in biology make sense except ……

A

in the light of evolution

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64
Q

the human body allows us to move in many different ways so we can …..

A

adapt well to most environments

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65
Q

humans biology are good for and bad at

A

good for endurance
bad at strength and speed

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66
Q

how much and what kinds of PA are humans built to perform

A

many different activities, but there is no universal exercise prescription

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67
Q

to what extent are humans also adapted to be physically inactive

A

trade-off energy utilisation between PA and reproduction - periods of activity and inactivity

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68
Q

why do most humans avoid PA hen its so vital to health

A

it is perceived as unpleasant or wasteful use of resources

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69
Q

what is symmetry and is it favoured

A

when one is identical on both sides of their bodies

symmetry adaptions that promote reproductive success are favoured

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70
Q

bilateral symmetry allows organisms to …..

A

move purposefully and efficiently (we produce force by moving in symmetry)

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71
Q

what is the only animal that doesn’t have symmetry

A

sponges

72
Q

what did limbs and backbones use to be

A

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

73
Q

what bipedalism favoured by natural selection

A

yes

74
Q

back then what was the main benefit of bipedalism

A

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)

75
Q

what do homo erectus (humans) have that they didn’t before

A

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

76
Q

feet of humans vs chimps group

A

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

77
Q

hunters lifestyle

A

walked 9-15km per day but rested when they could (crouching)

78
Q

are humans born to run

A
  • 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
79
Q

humans can produce large forces but ….

A

compared to other mammals we have slow TYPE 1 fibres and are fatigue resistant

80
Q

what are the 3 main reasons for looking at anthropometric characteristics

A
  • assess growth and development in children and adults
  • estimate body composition
  • assess effects of interventions
81
Q

6 things we look at when we measure anthropometric characteristics

A

height
weight (force of gravity on you)
BMI
body circumferences
body width measurements
body composition

82
Q

differences in body circumferences

A

changes for women and men
changes for different ethnicity

waist girth indicates a fat pattern causing an increase risk of disease

83
Q

BMI

A
  • 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
84
Q

anthropometry

A

standardised techniques to quantify or predict body size, proportion and shape

85
Q

body density

A

body mass per unit body volume

86
Q

specific gravity

A

body mass in air, divided by loss of weight

BM/(BM-BMof water))

87
Q

body mass

A

fat mass + fat free mass + other lipids (such as cell membranes)

88
Q

fat patterning

A

distribution of fat mass

89
Q

what is the one direct measurement of body composition

A

cadaver

90
Q

what are the 3 indirect measurement of body composition

A
  • multi-tissue imaging
  • labelled water dilution
  • densitometry
91
Q

what are the four indirect measurement of body composition

A
  • bioimpedance analysis
  • skin fold thickness
  • surface scanning
  • single tissue imaging
92
Q

Cadaver

A
  • 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
93
Q

hydration and measuring body composition

A

hydration is required for all measurement apart from cadaver (direct)
need to have euhydration
water comprises majority of mass within most cells

94
Q

euhydration

A

having ‘normal’ amount of total body water

95
Q

imaging of tissues

A
  • 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)

96
Q

labelled water dilution rationale

A

3/4 (73.2%) FFM is water

97
Q

labelled water dilution

A

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

98
Q

densitometry

A

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

99
Q

FFM is ____ than FM

A

denser

100
Q

bio-impedance analysis (BIA)

A

P = quick, convenient and medium accuracy, different frequencies, multi-electrodes
C = lower accuracy, standardised conditions (hydration, temp, periods)

101
Q

skinfolds

A

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

102
Q

newer technologies

A

ultrasound, 3d scanning and 2d images etc

103
Q

what is the most effective way for weight lost

A

eating less

104
Q

skeletal muscle mass is important for (8)

A
  • 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
105
Q

fat mass is important for

A
  • energy source
  • mass to be carried (increases energy cost of work)
  • insulator
  • not merely a passive tissue
  • effects metabolic and sex-hormones
106
Q

fat is ___ as energy dense as CHO and protein

A

twice

107
Q

fat can supply ___ hours of endurance exercise

A

120 hours

108
Q

why is fat a valuable energy source

A
  • supplies the most energy
  • fat cells provide muscles cells with energy during exercise
109
Q

fat cells provide muscles cells during exercise which …

A
  • 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
110
Q

what type of exercise is fat maximise most in

A
  • not to intense
  • prolonged
  • don’t eat CHO before or during exercise
  • if you are more aerobically trained
111
Q

2 problems of insufficient energy

A
  • minimising fat actively promoted in many sport
  • relative energy deficit disorder (red-s) more likely
112
Q

Relative Energy Deficit Disorder Syndrome (RED-S)

A
  • osteoporosis (stress fractures)
  • amenorrhoea (no period)
  • affects males too
113
Q

problems of excess fat

A
  • 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
114
Q

what is the cause of initial fat gain

A

hypertrophy
= larger cells as they have more fat in them
then hyperplasia
= more fat cells

115
Q

muscle and adipose tissues …

A

cross talk chemically, mainly through blood

116
Q

what factors of muscles and fat talk to each other

A

muscles: myokines
adipocyte: adipokines and adipocytokines

117
Q

myokines are ___ -inflammatory
adipokines are ____ - inflammatory

A

anti-inflammatory
pro-inflammatory

118
Q

summary of muscle and adipose cross talk

A

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

119
Q

what are the 2 paradox of fat within muscle

A
  1. intra-muscular triglycerides levels increase in athletes and in obesity and diabetes
  2. sarcopenia obesity
120
Q

paradox of fat within muscle -1. intra-muscular triglycerides (IMTG) levels increase in athletes

A

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

121
Q

paradox of fat within muscle - 2. sarcopenia obesity

A
  • 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
122
Q

4 practical suggestions for maintaining body composition

A
  • ideally weight loss exercise focus
  • nutrition
  • varied exercise
  • adequate and avoid prolonged sleep
123
Q

where is our mass concentrated

A

in our core

124
Q

we adopt movement strategies that suit ….

A

the task, given our anatomy and physiology

125
Q

torque formula and name

A

T = F r
product of magnitude force, and perpendicular distance from the axis
is the turning effect

126
Q

explain T = F r

A

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

127
Q

torques talking about on an actual muscle

A

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

128
Q

class 1 lever

A

the fulcrum (axis) is in the middle of the resistance and then applied force

is usually the balancing lever

eg. atlanto-occipital joint

129
Q

class 3 lever

A

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

129
Q

class 2 lever

A

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

130
Q

why can our calf raise so much weight

A
  • it is a class 2 muscle
  • gastrocnemius and soleus can achieve high force values
  • we can train them, they have evolved
131
Q

when do we make more force, in flexion or extension

A

extension

132
Q

turning effect at the joint

A

each joint has a angle where it reaches it peak torque

133
Q

what is the peak torque from biceps brachii at elbow flexion

A

80 degrees

134
Q

what is the effect of using chains when doing a weighted squat

A
  • 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
134
Q

every bone has a certain range at which ….

A

they are strongest

134
Q

having a tendon closer to the joint ….

A

doesn’t help with the moment arm
but helps with ROM and speed

135
Q

which joint have the most mechanical disadvantage and why

A

all joints involving long bones
this is because they require much greater muscle force than resistive force to move or maintain equilibrium

135
Q

why did evolution favour long levers to have a mechanical disadvantage

A

increase ROM
all ends of limbs to reach high speeds
muscles are limited in how much they can shorten

136
Q

what does HAES stand for and what it defines

A

health at every size

defines health by the process of daily life rather then the outcome of weight

137
Q

5 parts of HAES

A
  1. enhancing health without forcing on weight loss
  2. size and self acceptance
  3. the pleasure of eating well
  4. the joy of movement
  5. an end to weight bias
138
Q

3 things about the obesity epidemic

A
  • 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
139
Q

how strong is the evidence link between obese/overweight and ill health

A

not very strong

140
Q

how strong is the evidence link between morbidly obese and negative health outcomes

A

stronger

141
Q

what does NZ use as their definition of health

A

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

142
Q

WHO definition of health

A

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

143
Q

what % of people maintain their weightloss off a diet, and how many gain more weight after it

A

5-18% maintain
1/3 gain more

144
Q

fit vs fat = healthy

A

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

145
Q

what are the four things recommended to prevent NCDs

A
  • eat well
  • exercise some
  • reduce stress
  • get more sleep
146
Q

what % of negative health outcomes come from high BMI

A

9% indicating that HAES leaves 91% that we should focus on

147
Q

% of USA women with discorded eating habitits

A

75%

148
Q

curvy yoga

A

not weight focused
movement pleasure and acceptance of your bodies

149
Q

what are humans superior at

A

not really anything, they are good are most things but if you had to chose one it would be heat endurance running

150
Q

evolution to avoid unnecessary energy expenditure

A
  • 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
151
Q

human skull size adaptions

A
  • it has gotten bigger
  • increased cognitive demand in hunter lifestyle and a richer diet
  • language evolved alongside tool use and brain size
151
Q

T/F muscle turns to fat if you stop exercising

A

false

152
Q

what are the four components of a lever

A
  • lever arm
  • fulcrum
  • resistance/load
  • assistive force/effort
153
Q

which lever is most common

A

class 3

154
Q

fat does not mean

A

unfit

155
Q

Have humans evolved to move?

A

No

156
Q

What is a myth

A

A widely held but false idea or belief

Can come from online, medical, influences, marketing

157
Q

How many podcasts are related to general sport science

A

450+

158
Q

social media and science

A

Make science accessible but it may not always be accurate and whose reasonable

159
Q

Myth - Lactate causes muscle pain and fatigue

A

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

160
Q

Myth -Training aids will help me get fitter and stronger

A

Yes sometimes but has it costs too

The research is often double blinding

161
Q

What is a training aid

A

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

162
Q

% of population that take supplements

A

40-70%

163
Q

Scientific evidence hierarchy

A

Controlled trials
Cohort studies
Case control studies
Cross sectional studies
Case report/studies
Ideas, expert opinion, editorials

164
Q

Guilty by association

A

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

165
Q

Double blinding

A

Is not when researches look for their hypothesis

166
Q

if science evidence of a myth exists it is usually …

A

mixed outcomes from small studies

167
Q

Product endorsement is gained …

A

Easily

168
Q

obtaining evidence in elite athletes are

A

rare and mostly non-supportive

169
Q

amoung nz kids PA levels ….

A

vary widely
maori and pacific are often more active and other ethnicities less so

170
Q

measurement research need to be

A

sensitive (detects change)
valid (measures what it purports to)
reliable (minimal variation between measurements)

171
Q

how many children globally PA enought

A

3/4

172
Q
A

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