Module one- what do you know about exercise science Flashcards
physical activity vs exercise
physical activity is any bodily movement produced by skeletal muscle
exercise is voluntary physcial activitiy with the purpose of health and wellbeing.
definiton of oranga
promoting wellbeing for individuals communities and environments
what are the 8 main subdisciplines of exercise science
exercise physiology
clinical exercise physiology
biomechanics
nutrition
pysychology
athletic training and sports medicine
motor control and learning
sports technology
what are the physical and physiological components of fitness?
strength
speed
stamina
suppleness (flexibility)
what are the skill components of fitness?
balance
agility
coordination
reaction time
what are the relevant pysch factors components of fitness
motivation
perseverance
what are the 8 principles of fitness training/ programming
initial values
diminishing returns
individual differences (these first three are simular)
overload
progression
specificty
reversibility
periodisation
briefly describe the principles of initial values, diminishing returns and individual differences
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.
what are three ways that overload can be administored in training
change in..
- frequency
-duration
-intensity
how does overload differ in aerobic fitness compared to most other fitness components, which are lost more quickly?
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.
what does the principle of periodisation mean, describe some of the cycles for performance
structured variety in training
microcycles- week
mesocycles- phases (set of micros), ie endurance, menstrual cycles and maramataka (moon cycles)
what are powerful players that govern our PA *how do our genetics drive our physical activity?
we are genetically driven to minimise our physical activity, our modern built environment also promotes us to minimise our physical activity
what type of fitness is specificity less relevant to?
*in terms of muscle development
aerobic fitness, because fitness gains are relatively specific to the training.
what are the three requirements that a fitness test must have
they must be
valid (measure what matters)
reliable (reproducible)
sensitive (to detect a real change)
on the spectrum of complexity for training and outcome what is the most simple and what is the most complex?
strength is the most simple
hauora is the most complex
the biological physical/physiological basis of performance is complex
what is the current physcial activity guidelines prescribed by the world health organisation
150 mins of moderate or 75 mins of intense activity per week.
at least 2 resistance sessions a week on the major muscle groups.
what skills are humans unimpressive in, and what are they impressive in
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
what are the positive and negatives of the physical activity guidelines
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)
how is physical activity measured and reported?
measured in terms of frequency, intensity and duration
usually measured through self report questionares
due to sociocultral factors what groups of people tend to be less physically active?
females, older adults and people with disability or disease
what percent of universiyt studnets did at least 30 mins of moderate intensity activity on 5 or more days per week?
40%
what are three measurement issues with physical activity?
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
what does the MET stand for and what does it measure?
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
how do inactive people produce heat vs elite athletes
inactive= too little heat
elite athletes= too much
type II error vs type I error
type II= if you cant find it , it doesnt mean it doesnt exist
type I= just because you found something doesnt mean its real
what is health at every size process
health and every size defines health by the process of daily life rather than the outcome of weight.
what are the 5 things health at every size stands for
- enhancing health: without focusing on weight loss or achieving a specific ideal
- size and self acceptance
- The pleasure of eating well
- the joy of movement
- An end to weight bias
do diets work?
most people regain lost weight in the long term- only 5-18% maintain their weight loss. 1/3 gain more weight.
what are the guidelines for avoidance, prevention and interventions of health issues?
*what lifestyle factors can you alter to improve health
eat well, exercise some, reduce stress and get more sleep.
what is a common myth about lactate ?
lactate causes muscle pain and fatigue.
what are 6 facts about lactatic acid in muscles
-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
what is a training aid
any tool that has ergogenic properties, help you accomplish a task.
