open energy balance part1 Flashcards
– Contracting muscles against an immovable object
– Improves muscle strength
– Example: Push against wall
– Who benefits most: Elderly
Isometric
Contraction of muscles & movement of joints
– Improves muscle strength & endurance
– Example: Weight lifting & many forms of calisthenics
– Who benefits most: Elderly but bodybuilders use it to improve appearance
Isotonic
– Exertion required to lift and to return to starting
position
– Improves muscle strength and endurance
– Example: Specialized resistance equipment
– Who benefits most: Physical therapy patients
Isokinetic
– Short, intensive bursts of energy with no increased
use of oxygen
– Improves speed and endurance, but dangerous for
people with coronary heart disease
– Example: Some calisthenics, softball, etc
Anaerobic
– Any exercise that requires dramatically increased
oxygen consumption over an extended period of time
– Improves cardiorespiratory health
– Example: jogging, walking, swimming, cycling,
dancing, skiing, etc.
– Who benefits most: EVERYONE
Aerobic
FITT Formula
• F = Frequency: Days per week • I = Intensity – How hard (easy, moderate, vigorous) – Percent of heart rate • T = Time:Amount for each session or day • T = Type:Modality of activity
2008 Physical Activity Guidelines for
Americans (18-64 years old)
- 8-10 strength-training exercises, 8-12 reps each, 2 times/wk
- Can perform in 10 or 15 minute sessions
- 60-90 min may be needed to lose weight
Target heart rate
Moderate-to vigorous-intensity aerobic activity is at 50%–85% of your maximum heart rate
pace where you can talk(not working too hard); sing (not working hard enough)
conversational pace
• Medical examination
– Rule out dangerous coronary abnormalities
• Stress test (exercise electrocardiogram)
– Detect abnormal cardiac activity during exercise
• Less strenuous activity
– Start at a slower pace (50% HR zone) and work up to faster pace (85% HR zone)
What to Do Before Starting
Aerobic Exercise
- Physical fitness
- Weight control and body composition
- Physical health
- Mental health
- Increased longevity
Why We Should Exercise
/ of Americans do not engage in any leisuretime physical activity
• >_/_of Americans don’t meet recommended levels
of physical activity
1/4 ; >1/2
= complex condition of muscle strength,
muscle endurance, flexibility, and
cardiorespiratory (aerobic) fitness
fitness
– Gold standard measurement: VO2max
Each of the five types of exercise can contribute
to fitness
No one type of exercise fulfills all the
requirements
Capacity for action & movement that is determined by
inherent characteristics of the body
– Ex: genetics, age, health limitations
Organic fitness
– Acquired through various types of physical activity
– Our focus because it can be changed
Dynamic fitness
– How strongly a muscle can contract
– Exercises: isometric, isotonic, isokinetic, some
anaerobic
Muscle strength
– Continued muscle performance
– Some muscle strength needed but endurance is not needed for strength
– Exercises: isometric, isotonic, isokinetic
Muscle endurance
– Range-of-motion capacity of a joint
– Specific to each joint
– Decreases likelihood of injury
– Exercises: slow, sustained stretching such as yoga & tai chi (e.g., isotonic, isokinetic)
• Flexibility
– Improve cardiorespiratory health
– Results in lower resting HR and BP and increased efficiency of the cardiovascular system
– Exercises: aerobic
Aerobic fitness
– Requires more exercise (60-90 min) than cardiovascular health (30 min)
– Most weight loss from exercise is not from burning calories or from consuming fewer calories but from the elevation in metabolic rate (rate the body metabolizes calories)
Weight Control
– Sculpt an ideal body
– If you lose weight both fat and muscle are lost.
– If you exercise while losing weight, muscle tissue is built and you may build a more attractive body shape
– However, fat distribution is under strong genetic control
Body Composition
10,000 steps
a day. some ways to step it up are:
– Take a brisk walk during your lunch break for about 20 minutes or so, about 2,000 steps.
– Low-impact aerobic dancing for 20 minutes, more than 2,500 steps.
– Play in a basketball game for 30 minutes, more than 4,300 steps.
– Walk one city block, about 200 steps.
– Walk around the track at a high school. Four laps equal about 2,000 steps.
– Play soccer for 60 minutes, equal to 8,000 to 10,000 steps.”
who examined a group of Old
Order Amish who carry a genetic mutation (FTO
gene) associated with weight gain and obesity
snitker
High levels of physical activity =
= > 900 kilocalories a day
– 3-4 hours of moderately intense exercise
relationship
between physical activity and cardiovascular
disease (CVD) for both men and women(also true for stroke)
dose-response relationship
dose-response relationship
between physical activity and premature death
stronger for men then for women
Exercise decreases “bad” cholesterol or lowdensity lipoprotein (LDL)
• Exercise increases “good” cholesterol or highdensity lipoprotein (HDL)
• Therefore, the ration of HDL to LDL is more
favorable and risk of CVD is decreased
• Especially true for moderate levels of exercise,
with or without dietary changes
• True for both adults and children
cholesterol levels
Physical activity can offer protection against
development of Type II diabetes (non-insulindependent) by controlling weight
• May be useful for controlling both Type I (insulindependent) and Type II diabetes
Control of Diabetes
insulin dependent diabetes
type 1 diabetes
noninsulin dependent diabetes
type2 diabetes
• Physical activity may protect against many
cancers
• True for women and men
• Effects mediated by proinflammatory cytokines
cancer
• Physical activity protects against osteoporosis or the reduction in bone density due to calcium loss
• Moderate exercise increases bone mineral density (BMD)
• Decreases hip fractures in both men and women by 25%
• Physical activity during childhood is especially
important for BMD
• People who were formerly active but who reduce
their activity level (become sedentary) lose some of their protection
Prevention of Bone Density Loss
study by Burns, demonstrated that more physical fitness was associated with less brain shrinkage (atrophy)
Patients with Alzheimer’s who had low levels of
fitness had four times more brain shrinkage than
did patients with high levels of fitness
• People who exercise are less likely to be
depressed than are sedentary individuals
• No definitive cause-and-effect
• May have benefits
mental health:depression
- Aerobic exercise is more effective than no treatment
- Physical therapy is at least as effective as
psychotherapy - Aerobic and nonaerobic exercise seem to be equally effective in treating depression
- No dose-response relationship exists between aerobic exercise and depression (don’t continue to benefit from higher levels)
- No evidence for severe forms of major depression
- No evidence that it can prevent relapse into a major depression
Effectiveness of physical activity for treatment
of depression
General personality characteristic manifested as a more or less constant feeling of dread or uneasiness
trait anxiety
– Temporary, affective condition that stems from a specific situation
– Usually accompanied by physiological changes such as increased heart rate and perspiration
state anxiety
research has focused on ___ activity and ___ activity
physical; state
Moderate physical activity can reduce state
anxiety
• Highly anxious experience greater decreases
than do moderately anxious
• Does not appear to be a dose-response
relationship
mental health:anxiety
Why does physical activity help?
– Change of pace (relaxation and biofeedback also work)
– May alter brain neurotransmitters (e.g., serotonin) that affect mood
– Regular exercise lowers stress and improves quality of life
– little as 10 minutes of moderately strenuous exercise elevate mood
-coping behavior
-ppl who are fit may be less vulnerable to stressrelated illness
-PA moderates proinflammatory cytokines
mental health:stress
• People who participate in exercise programs feel better about themselves
– Remember: increase self-efficacy by doing behavior
• May not directly affect self-esteem, but may
indirectly affect self-esteem through other
positive benefits
selfesteem
• Overtraining or “staleness”
– Suffer negative mood, fatigue, and depression
• Exercise dependence
• Injuries
hazards of physical activity
– Strong emotional attachment to exercise
– Exhibit withdrawal symptoms such as depression&anxiety when prevented from exercising
– exercise even when injured
– Progressive self-absorption
– concentrate on thinness/ body image
– Interferes with daily functioning
– Megarexia
Exercise dependence or obligatory exercise
• Minor injuries and soreness inevitable with reg exercise
• Irregular exercise more likely to result in injuries / discomfort
• Musculoskeletal injuries are common and
increase with greater frequency and intensity of
exercise
• Skeletal injuries also occur and hazards such as heat, cold, dogs, and drivers exist
• Need to decrease exercise when injured – don’t
work through the pain
injuries with hazards of physical activity
• Most sudden deaths during exercise are the result of some type of heart disease whether or not the person was aware of it
– 60% due to blood clots
Death During Exercise
• Adequate caution
• Supervised training especially when
– starting an exercise program
– you have CVD or are at risk for CVD
– you have been sedentary for a long time
• Use of appropriate equipment (including shoes
and clothing)
• Appropriate use of equipment
• Appropriate warm-up and cool-down exercises
Reducing Exercise Injuries
Cycling Periods of Activity and
Inactivity
• Not only can you lose health benefits gained
from physical activity when you stop but
• With repeated cycles it may actually cause you
to gain weight
– Possibly by increasing the number of fat cells
– Not explained by caloric intake
– Also associated with fatty liver (hepatic steatosis)
• Only 48% of adults in the US meet physical
activity requirements for health
• For those who participate in prescribed exercise
regimens the dropout rates are high
adherence to physical activity
– Lack of time and stress undermine good intentions
– About 50% of people who initiate a voluntary exercise program
are still doing it after 6 months
Exercise schedules are usually erratic (determinant of reg exercise)
Better exercise adherence predicted by:
– Being male, being a nonsmoker, having more education, having
a higher income, being younger
– Less self-consciousness, more social support, more exercise self-efficacy, more positive attitudes about exercise
- Self-motivation leads to 15%-20% adherence rates
* Adding cognitive-behavioral strategies to selfmotivation increases adherence rates to 50%-60%
Interventions to Increase Maintenance
– Reinforcement, contingency contracts, self-monitoring,
modeling, goal setting, prompts, shaping
Cognitive-behavioral strategies
Understanding motivation and attitudes aids in
development of a program of activities that are liked and are convenient (active and enjoyable lifestyle)
– Match to stage of change
Individualized Exercise Programs
Telephone and mail reminders are effective in
____ ____
relapse prevention
___ ____ ___can occur
– Programs can warn participants so that if they lapse
they will not quit completely
abstinence violation effect
