Option C Flashcards
Habitual physcial activity
Any bodily movement produced by contraction of skeletal muscles that substantially increases energy expenditure. (Everyday activities, habits)
Exercise
A subcategory of leisure-time physical activity in which planned structured and repetitive bodily movements are preformed to improve and maintain one or more physical fitness
Sports
An activity involving physical exertion and skill in which an individual or team competes against on another (Competitive)
Physical fitness
Can be divided into two components, health and skill related
Health> Cardiovascular fitness, muscular strength, flexibility
Skill> agility, balance, coordination
Define the term hypokinetic disease
A disease associated with physical inactivity
Outline the following hypokinetci diseases> coronary heart disease, stroke, hypertension, obesity, type 2 diabetes, osteoporosis
coronary heart disease:
Blockage in coronary arteries. Overtime your arteries can become clogged up with fatty substances,cholesterol, etc.
therefore, the arteries of the the heart cannot deliver enough oxygenated blood to the heart.
Stroke: occurs when the blood supply to brain is cut off, blood clots from in blood vessels in the brain, cutting off oxygen.
FAST> Face: Paralised face, can’t smile or more Arms: can’t lift or keep up arms Speech: Slurred, garbled, can’t take
Hypertension: when the blood pressure of blood vessels is too high due to narrow blood vessels because of plaque build up
obesity: Excess body fat to the point in which health is compromised.
BMI> overweight is over 25 obese is over 30
Can lead to: type 2 diabetes, coronary heart dieses, cancer breast or bowel, stroke
Type 2 diabetes: When sugar (glucose) levels are too high in the blood, bodys ability to produce/respond to the hormone insulin is impaired, resulting in abnormal metabolism of carbohydrates and elevated levels of glucose in the blood and urine.
Can cause chronic issues with the nervous and circulatory and immune system.
Osteoporosis: when bone mass density and bine mineral density is low. condition that weakens bones, making them fragile a more likely to break
↳ Losing bone is normal with age but for some people it can lead to osteoporosis
Studies of different populations provide evidence of the link between physical activity and hypo kinetic diseases
High income countries have large coronary heart disease and stroke death. Access to cheaper food and more office jobs…., can take bus to school instead of walking
People in physically active jobs (ticket person, construction) have lower risk of hypokinertic diseases than those in a sedentary job (office)
Relationship between major societal changes and hypo kinetic diseases
Increased motor vehicles > less physical activity so increase hypo kinetic diseases
Fast food> unhealthy lifestyles and poor diet so increase in hypokinetic diseases
changes include the proliferation of motor vehicles, changes in employment and working patterns, changes in diet such as the rise of fast food
Coronary circulation
how blood transfers through heart and how blood supplies itself
Right coronary arteries (is on the right side and above right ventricle)
Circumflex artery ( left side and kinda above left atrium)
Left anterior descending artery ( left side kinda above left ventricle, descending)
left and right coronary arteries, circumflex artery, left anterior descending artery
coronary circulation refers to the circulation of blood within the blood vessels of the heart muscle
↳ ensures that the heart muscle receives an adequate blood supply for its metabolic needs
Term atherosclerosis
Hardening of the arteries due to accumulation of plaque (cholesterol and other substances) in the walls of the arteries, damaging and blocking them, restricting blood flow
List the major risk factors for cardiovascular disease
- Cig smoking
- Hypertension (high blood pressure)
- High cholesterol and LDL-cholesterol (low density lipoprotein)
- Diabetes
- Obesity
- Physical inactivity
- Age ( over 50 higher risk)
- Gender (more men prone at younger age than women)
- Ethnicity (American Indian 1.5 x more prone than white poplulation)
- Family history
Explain the concept of risk factors in cardiovascular disease
Several of the risk factors apply to multiple cardiovascular diseases, so increased likelihood of hood of having multiple
Having a cardiovascular disease accumulates to having multiple
Eg> obesity leads and comes from physical inactivity which, if continues, will also lead to osteoporosis
Discuss how lifestyle of physical inactivity increases the risk of cardiovascular disease
Having a physically inactive lifestyle leads to higher likelihood of hypokinetic diseases
Hypokinetic diesease such as obesity and type 2 diabetes and hypertension are all risk factors (causes) of cardiovascular disease.
Describe how obesity is determined
BMI (body mass index)
- greater than 25 overweight
- greater than 30 obese
Waist girth
- Measuring size of waist
- 88 cm obese women
- 102 cm obese men
Outline the major health consequences of obesity
- cardiovascular disease
- hypertension
- type 2 diabetes
- osteoporosis (joint pain, swelling and stiffness, limiting movement)
- respiratory problems
- Some cancers (bowel cancer)
Discuss the concept of energy balance
Energy balance is affected mainly by food intake, resting metabolic rate, and physical activity
Positive energy balance - more energy is consumed as food than is expended by a person through physical activity
Negative energy balance- more energy is expended by the person through physical activity than is consumed through food
Outline how chemical signals arising from the gut and from the adipose tissue affect appetite regulation
- Hormones (leptin) are produced by the stomach and small intestine after eating and by adipose tissue
- These pass to an appetite control center in the brain that regulates the feeling of hunger and satiety
Compare type 1 and type 2 diabetes
Type 1 diabetes- an autoimmune disorder resulting in the destruction of insulin producing cells of the pancrease , usually manifests in young people
Type 2 - a dièses of insulin resistance, particularly in skeletal muscles, and is highly related to obesity and older age.
Discuss the major risk factors for type 2 diabetes
- Obesity
- Physical inactivity
- A diet in high saturated fats
- Family history
- Age (older people more prone)
Outline the health risks of diabetes
- Blindness
- Kidney disease
- Nerve damage
- Cardiovascular disease
Outline how bone density changes from birth to an old age
Bone density increases from birth to around 35-45 years of age
Typically females achieve a lower peak bone density than males
From 35-45 years of age bone density decreases
Describe the risk factors of osteoporosis in males and females
In males-
- 30% of hip fractures occur in males
- osteoporosis effects 1 in 8 men over the age of 50
- Greater peak bone mass than women
Females-
- effects 1 in 3 women over the age of 50
- typically achieve a lower peak bone density
Outline the longer term consequences of osteoporosis fractures
- Loss of independence
- development of secondary complications
- long-term hospitalisation
- pneumonia
Discuss the major risk factors of oseoperosis
- lack of dietary calcium
- cig smoking
- slim build (ectomorphy)
- lack of estrogen associated with early menopause and female menstraul disfunction
- Phsycial inactivity
Discuss the relationship between physical activity and bone health
- weight-bearing physical activity is essential for bone health but intense training in weight-conscious athletes gives rise to low body weight fat and eating disorders, leading to menstrual dysfunction and bone demineralisation (osteoporosis)
- Changes in bone density are site - specific and resistance training results in greater changes than enduarance training
- Children should not do as much weight-bearing activity as adults
Outline physical activity guidelines for the promotion of good health
WHO
- 150 to 300 minutes of aerobic physical activity per day for adults
- 60 minutes of aerobic physical activity per day for children and adolescents
Describe the aim of exercise in individuals with a hypo kinetic disease
- To move the most of limited functional capacities
- to alleviate or provide relief from sympotoms
- to reduce the need for medication
- to reduce the risk of disease reoccurrences (secondary prevention)
- to help overcome social problems and psychological distress
Discuss the potential barriers to physical inactivity
- uncontrolled disease state (unstable angina (chest health, heart blood flow) , poorly controlled diabetes, uncontrolled hypertension)
- hazards of exercise (cycle and swimming accidents)
- muscuoloskeletal injuries
- triggering of other health issues (heart attacks, respiratory tract infection)
Define the term mood
A state of emotional or affective arousal of varying, and not permanent, duration
- feelings of elation or happiness lasting several hours or even a few days are examples of mood
Outline the effects of exercise on changing mood states
- Research suggests exercise is one of the most effective methods of alleviating a bad mood
- research supports the use of exercise in modifying fatigue, anger, anxiety, depression and enhancing the positive mood of vigour, clear thinking, energy, alertness, increase sense of well-being
Outline how exercise enhances psychological well-being
Both psychological and physiological factors contribute to psychological well-being from exercise
PSYCHOLOGICAL- distraction from daily hassles and routines, enhanced feeling of control, feeling of competency, positive social interactions, improve self-concept and self esteem
PHYSIOLOGICAL - increases in cerebral blood flow, changes in brain neurotransmitters (norepinephrine, endorfines, serotonin), increase in maximal oxygen consumption and delivery of oxygen to cerebral tissues, reductions in muscular tension, structural changes in the brain
Explain the role of exercise in reducing the effects of anxiety and depression
Anxiety reduction- accuse effects of exercise on state anxiety, compounding effects of intensity and duration of exercise, chronic effects of exercise on trait anxiety
Depression reduction - (depression is a clinical condition treated by medicatin) exercise has been seen to play a significant role in alleviating depression although it is correlational relationship> no causal link has been established
Nature of exercise
- Enjoyable
- aerobic or rhythmic
- absence of interpersonal competition
- closed and predictable environments
- moderate intensity
- 20 to 30 minutes serval times a week
Discuss potential personal and environmental barriers to physical activity
Personal barriers
- Demographic variables
- cognitive variables
- past behaviour
Environmental
- social environment
- physical environment
- Time
- Characteristic of physical activity offered
- leader qualities
- social and cultural norms within various ethnic groups
Descirbe strategies for enhancing adnerence to exercise
Environment approaches
- prompts
- contracting
- perceived choice
Reinforcement approach
- reward for attendance and participation
- External feedback
- self - monitoring
Goal - setting and cognitive approach
- Associative vs dissociative focus during exercise
Social support approaches
- role of signifiant others
- Community joining in
- adjusting routines
- transportation
- providing equipment
Outline the possible negative aspects of exercise adherence
Negative addiction to exercise
- life choices
- relationship issues
Sympotoms of negative exercise
- stereotyped pattern with a regular schedule of once of more daily
- Ngetaive mood affected with withdrawal
- Increased priority of exercise
- increased tolerance to exercise
- subjective awareness of compulsion to exercise
Distinguish between non-communicable and communicable diseases
Non-communicable
- CV disease
- cancer
- diabetes
- autoimmune diseases
- stroke
- osteoporosis
- Alzheimer’s disease
Communicable
- pneumonia
- influenza
- malaria
- hepatitis
- STIs
Outline population attributable risks
PAR - incidence in population - incidence is not exposed over incidence in population
Outline the use of population attributable risks for prioritizing public health initiatives
· researching the PAR for coronary heart disease and cancer, and their correlation with risk factors such as physical Inactivity, smoking and obesity
- 4-explain the relationship between moderate exercise and health
· walking is associated with lower risk of mortality, CHD/cardiovascular disease and type 2 diabetes
Why?:
· improved metabolic rates and VO2 max
Increased energy expenditure
Improved plasma lipid profiles
· decreased adiposity (severely overweight
decreased blood pressure
· Reduced risk of Skeletal Injuries Costeoperosis
· Improved mood/perception of self-esteem/endorphin release
· improved body composition lowers strain on skeletal system/heart/joints/blood vessels/chances of developing Type 2 diabetes
- 5 outline the causes of Sudden Cardiac death (SCD)in athletes
· underlying medical history (genetic disorders: hypertrophic cardiomyopathy
· Intensity of exercise
· habitual weekly exercise
- 1 -Define musculoskeletal Injuries
· covers a range of disorders involving muscles, bones, tendons, blood vessels, herves or related soft tissue including sprains, strains and inflammation
- 2 -Distinguish between compression, tension, and shearing injuries.
compression: compact injury to a specific body part that causes bleeding, superficial or deep issue bruising, broken bones or joint Injuries
Cex: colliding with another player or equipment in Icehockey
Tension: Injury that occurs when a issue is stretched beyond its normal limit
Cex: when landing from a jump in a football game)
Shearing: friction injury caused by 2 surfaces rubbing together, which can also affect other connective tissues, such as cartilage.
Cex: contact between the skin and the ground when falling of bike)
- 3 Distinguish between acute and chroni Injuries
Acute: occur suddenly as a result of a specific Injury mechanism
ex: fractured wrist, concussion, ligament tear
chronic: develop over a period of several weeks and are often caused by repetitive activity
ex: tennis elbour, Shin splints
- 4 outline the different types of Injuries common in different sports
swimming: Swimmers shoulder, neck injuries, lower back pain, rotator cuff teas
Football: Ankel sprains, knee Injuries, meniscus tear, concussion
Gymnastics and horse riding: Spinal injuries, fractures
cycling and rugby: concussions
NFL Injuries: Knee, ankle, upper leg, shoulder, head
↳ lower limb Injuries are the most common
- 5-outline the common causes of running-related Injuries
· Rapid In training distance or intensity
· Running surface
· Footwear
Previous Injuries
· Running experience
· Biomechanical Imbalance
· Twists and turns
- -Explain now risks and hazards of exercise can be reduced
Regular moderate exercise
· Protective equipment
Regular health a wellness evaluations with a medical professional
Injury prevention strategies (warm-up, cool-down, stretching
· Injury prevention education for coaches, referees, and athletes
- 7-Evaluate the benefits and hazards of exercise with regard to health
The risks associated by strenuous exercise may be outweighed by the benefits of physical activity
Habitual, moderate to vigorous exercise protects against CHD
· Moderate exercise (jogging, walking, cycling)also pose a risk of Injury through collisions with vehicles and falls
