Module one- what do you know about exercise science

Question 1

physical activity vs exercise

Answer 1

physical activity is any bodily movement produced by skeletal muscle
exercise is voluntary physcial activitiy with the purpose of health and wellbeing.

Question 2

definiton of oranga

Answer 2

promoting wellbeing for individuals communities and environments

Question 3

what are the 8 main subdisciplines of exercise science

Answer 3

exercise physiology
clinical exercise physiology
biomechanics
nutrition
pysychology
athletic training and sports medicine
motor control and learning
sports technology

Question 4

what are the physical and physiological components of fitness?

Answer 4

strength
speed
stamina
suppleness (flexibility)

Question 5

what are the skill components of fitness?

Answer 5

balance
agility
coordination
reaction time

Question 6

what are the relevant pysch factors components of fitness

Answer 6

motivation
perseverance

Question 7

what are the 8 principles of fitness training/ programming

Answer 7

initial values
diminishing returns
individual differences (these first three are simular)
overload
progression
specificty
reversibility
periodisation

Question 8

briefly describe the principles of initial values, diminishing returns and individual differences

Answer 8

initial values- people with low fitness will show greater relative gains
diminishing returns- you reach a ceiling through genetics and training age
individual differences- everyone develops differently due to genetics, fitness, gender, age etc.

Question 9

what are three ways that overload can be administored in training

Answer 9

change in..
- frequency
-duration
-intensity

Question 10

how does overload differ in aerobic fitness compared to most other fitness components, which are lost more quickly?

Answer 10

only need 2/3 sessions a week for most components
need more frequent sessions for aerobic overload 3-5 sessions per week.
Aerobic adaptions are lost faster through reversibility.

Question 11

what does the principle of periodisation mean, describe some of the cycles for performance

Answer 11

structured variety in training
microcycles- week
mesocycles- phases (set of micros), ie endurance, menstrual cycles and maramataka (moon cycles)

Question 12

what are powerful players that govern our PA *how do our genetics drive our physical activity?

Answer 12

we are genetically driven to minimise our physical activity, our modern built environment also promotes us to minimise our physical activity

Question 13

what type of fitness is specificity less relevant to?
*in terms of muscle development

Answer 13

aerobic fitness, because fitness gains are relatively specific to the training.

Question 14

what are the three requirements that a fitness test must have

Answer 14

they must be
valid (measure what matters)
reliable (reproducible)
sensitive (to detect a real change)

Question 15

on the spectrum of complexity for training and outcome what is the most simple and what is the most complex?

Answer 15

strength is the most simple
hauora is the most complex

the biological physical/physiological basis of performance is complex

Question 16

what is the current physcial activity guidelines prescribed by the world health organisation

Answer 16

150 mins of moderate or 75 mins of intense activity per week.
at least 2 resistance sessions a week on the major muscle groups.

Question 17

what skills are humans unimpressive in, and what are they impressive in

Answer 17

unimpressive in strength and speed.
but unmatched for their complex skill and endurance capacity in the heat- this is through our heat loss power and brain capacity

Question 18

what are the positive and negatives of the physical activity guidelines

Answer 18

pros- clear and simple, evidence backed, age appropriate and multi-level strategies across the globe
cons- difficult to attain have been mostly ineffective this far.
states what to do now, not how to do it. lifestyle changes are not sustained, simplistic(there are a range of factors that can contribute to a persons inabiltiy to be physically active)

Question 19

how is physical activity measured and reported?

Answer 19

measured in terms of frequency, intensity and duration
usually measured through self report questionares

Question 20

due to sociocultral factors what groups of people tend to be less physically active?

Answer 20

females, older adults and people with disability or disease

Question 21

what percent of universiyt studnets did at least 30 mins of moderate intensity activity on 5 or more days per week?

Answer 21

40%

Question 22

what are three measurement issues with physical activity?

Answer 22

validity- recall bias, admistration of the tool
reliability- would the same test result be provided over time
sensitivity- to what extent can the tool identify small changes

Question 23

what does the MET stand for and what does it measure?

Answer 23

MET= metabolic equivalent task, way of expressing the intensity of physical activity
1MET= enery expended by an individual while seated at rest
WHO guidelines= 500mets per week

Question 24

how do inactive people produce heat vs elite athletes

Answer 24

inactive= too little heat
elite athletes= too much

Question 25

type II error vs type I error

Answer 25

type II= if you cant find it , it doesnt mean it doesnt exist
type I= just because you found something doesnt mean its real

Question 26

what is health at every size process

Answer 26

health and every size defines health by the process of daily life rather than the outcome of weight.

Question 27

what are the 5 things health at every size stands for

Answer 27

1. enhancing health: without focusing on weight loss or achieving a specific ideal
2. size and self acceptance
3. The pleasure of eating well
4. the joy of movement
5. An end to weight bias

Question 28

do diets work?

Answer 28

most people regain lost weight in the long term- only 5-18% maintain their weight loss. 1/3 gain more weight.

Question 29

what are the guidelines for avoidance, prevention and interventions of health issues?
*what lifestyle factors can you alter to improve health

Answer 29

eat well, exercise some, reduce stress and get more sleep.

Question 30

what is a common myth about lactate ?

Answer 30

lactate causes muscle pain and fatigue.

Question 31

what are 6 facts about lactatic acid in muscles

Answer 31

-discovered in milk
-the release of H+ in ATP causes muscle acidity
-the lactate buffers the H+ ions
-its an important fuel
-Lactate is always present in the blood
-Lactate concentration increases rapidly with exercise intensity

Question 32

what is a training aid

Answer 32

any tool that has ergogenic properties, help you accomplish a task.