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Sports and health HL IB > Option C: Physical activity and health > Flashcards

Option C: Physical activity and health Flashcards

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1
Q

Distinguish between the terms HABITUAL PHYSICAL ACTIVITY, EXERCISE, SPORTS and PHYSICAL FITNESS (4)

A

HABITUAL PHYSICAL ACTIVITY: any bodily movement produced by contraction of skeletal muscles that
substantially increases energy expenditure (daily life) (ex. walking or going upstairs)

EXERCISE: planned, structured and repeated bodily movements performed to improve or maintain one or more components
of fitness

SPORT: range of activities that are usually competitive, follow a set of rules, and require specific skills.

PHYSICAL FITNESS: an indicator of the body’s overall health and performance capabilities.

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2
Q

Define the term hypokinetic disease

A

A disease associated with physical inactivity or a sedentary lifestyle

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3
Q

Outline the following hypokinetic diseases: coronary heart disease, stroke, hypertension, obesity, type 2 diabetes and osteoporosis (6)

A

CORONARY HEART DISEASE: obstruction of coronary arteries by plaque build up, from fat or cholesterol accumulation.

STROKE: hemorrhage in the brain or obstruction of blood flow to the brain, causing cell death.

HYPERTENSION: high blood pressure due to rigid wall arteries and less room for blood to flow

OBESITY: excess of body fat endangering health, defined by BMI.

TYPE 2 DIABETES: insensitivity to insulin. It can lead to complications such as…
1. Stroke blindness
2. Kidney damage
3. Nerve damage

OSTEOPOROSIS: fragility and weakening of the bones and low density (low calcium levels)

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4
Q

Discuss how studies of different populations provide evidence of the link between physical activity and hypokinetic disease (5)

A

Various populations have changed their lifestyles from one of high physical activity (traditional, agricultural-based living) to one of low physical activity (“westernized” living).

  1. High income countries –> low levels of activity that cause deaths from C.H.D and stroke
  2. Urbanization
    –> reduction in physical activity
    –> high traffic, less sidewalks
  3. Sedentary jobs and inaction for leisure
  4. Higher life expectancy: Increase in age of population
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5
Q

Discuss the relationship between major societal changes and hypokinetic disease (3)

A
  1. Spread of the motor vehicle
  2. Changes in employment and working patterns (+ sitting)
  3. Changes in diet such as the rise of fast food
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6
Q

Outline what is meant by the term atherosclerosis.

A

An ARTERY becomes DAMAGED and BLOCKED with cholesterol and other material (the formation of atherosclerotic plaque).

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7
Q

List the major risk factors for cardiovascular disease

A

The most common cardiovascular disease is Coronary Heart Disease.

  1. Cigarette SMOKING
  2. High blood pressure (hypertension)
  3. High LDL-cholesterol (saturated fats)
  4. Low HDL-cholesterol (known as the “good” cholesterol)
  5. Diabetes
  6. Obesity
  7. PHYSICAL INACTIVITY
  8. POOR DIET
  9. Family history/genetics
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8
Q

Explain the concept of risk factors in cardiovascular disease

A

Individual Effects: Each risk factor independently contributes to the risk of developing CVD.

Accumulative Effects: The presence of multiple risk factors compounds the risk exponentially.

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9
Q

Discuss how a lifestyle of physical inactivity increases the risk of cardiovascular disease.

A

People who are physically inactive are more likely to have risk factors for cardiovascular disease. Some of the risks are…
1. High blood pressure
2. Type 2 diabetes
3. Atherosclerosis
4. Low HDL-cholesterol and High LDL-cholesterol, because they aren’t burning fats .
5. Obesity

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10
Q

Describe how obesity is determined (4)

A

DEFINITION: excess of body fat, meaning excess energy intake (FOOD) and low energy expenditure (SEDENTARY LIFE)

DETERMINED BY: indirect measurements of body fat, like…

  1. body mass index (BMI)
    >25 - overweight
    >30 - obese
    –> values can be misleading as bodybuilders weightlifters, have large muscles, high mass but not obese.
  2. waist girth/anthropometry.
    >90cm
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11
Q

Outline the major health consequences of obesity (7)

A
  1. cardiovascular disease
  2. hypertension
  3. stroke
  4. type 2 diabetes
  5. osteoarthritis
  6. respiratory problems
  7. some cancers, such as bowel cancer (digestive system).
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12
Q

Discuss the concept of energy balance (4)

A

What is it?
Equilibrium between the energy we consume through ENERGY (food) INTAKE and the energy we expend in PHYSICAL ACTIVITY and BASAL METABOLIC RATE.

If energy intake is greater than expenditure, then there will be a weight gain
–> (vice versa)
If energy intake is less than expenditure there will be a weight loss
–> if the intake = expenditure, then weigh will remain stable

Energy Intake: total number of calories taken in daily

Energy expenditure = internal heat produced/BMR + physical activity

Physical Activity: all movements that increase energy expenditure above resting levels.

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13
Q

Consider the effects of positive and negative energy balance on body weight and composition (4)

A

Positive Energy Balance: occurs when caloric intake EXCEEDS energy expenditure.
–> Consequences:
1. Weight gain
2. Body Composition Changes

Negative Energy Balance: occurs when energy expenditure surpasses caloric intake.
–> Consequences:
1. Weight Loss
2. Importance of Diet and Exercise Balance, s it is essential to maintain muscle mass and overall health during weight loss.

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14
Q

Outline how chemical signals arising from the gut and from the adipose tissue affect appetite regulation

A

Hormones are produced by the stomach and small intestine after eating, and by adipose tissue (leptin). These pass to an appetite control center in the brain that regulates feelings of hunger by providing the sensation of satiety (feeling full).

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15
Q

Discuss the major risk factors for type 2 diabetes (4)

A
  1. Obesity: excess body fat, particularly around the abdomen, increases the likelihood of developing insulin resistance.
  2. Physical inactivity: Lack of regular physical activity reduces insulin sensitivity.
  3. Diet high in saturated fat: A diet high in processed foods, sugars, and unhealthy fats contributes to weight gain and insulin resistance.
  4. Family history: People with close relatives (parents or siblings) with type 2 diabetes are at higher risk​.
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16
Q

Outline the health risks of diabetes (4)

A
  1. Blindness: damage to the tiny blood vessels in the retina due to high blood sugar levels.
  2. Kidney disease: kidneys are filled with tiny blood vessels, over time, high sugar levels in the blood can cause these vessels to become narrow and clogged.
  3. Nerve damage: high blood glucose levels can damage the blood vessels that supply the nerves in your body. This stops essential nutrients reaching the nerves. As a result, the nerve fibers can become damaged, and may disappear.
  4. Cardiovascular disease: high blood sugar levels can damage the blood vessels in your heart. Likely to develop fatty deposits.
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17
Q

Analyze treatment for type 2 diabetes

A
  1. Changes in diet to reduce sugar and fat intake, and therefore reduce excess weight
  2. Gradual increase in physical activity levels
  3. Oral medication and/or insulin
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18
Q

Outline how bone density changes from birth to old age (2)

A

Bone density increases from birth to around 35–45 years of age. From this age onwards, bone density decreases.

Typically, females achieve a lower peak bone density than males.

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19
Q

Describe the risk of osteoporosis in males and females (3)

A

FEMALES:
Drop in estrogen levels due to menopause

MALES:
Drop in testosterone levels due to aging

SHARED:
- Genetics
- Body Frame Size
- Dietary Factors
- Medications

20
Q

Outline the longer term consequences of osteoporotic fractures (2)

A
  1. Loss of independence: it can cause reduced mobility and therefor the need for long-term care requirements.
  2. Development of secondary complications as a result of long-term hospitalization and psychological trauma (depression/anxiety).
21
Q

Discuss the major risk factors for osteoporosis (6)

A
  1. Lack of dietary calcium
  2. Cigarette smoking
  3. Slim build (ectomorphy)
  4. Lack of estrogen associated with…
    a. early menopause
    b. athletic amenorrhea
    c. eating disorder/malnutrition
  5. Physical inactivity
22
Q

Discuss the relationship between physical activity and bone health

A

EXERCISE CAN POSITIVELY INFLUENCE BONE HEALTH MAKING THEM STRONGER
1. Positive impact on bone density is significantly more in early years
2. Weight-bearing activities are more effective than endurance exercise: bcs changes in bone density are site-specific
3. During physical activity contracting muscles that cross a joint, compress bones to maintain and enhance bone health
4. Intense training in weight-conscious individuals gives rise to low body weight and bone demineralization (osteoporosis)
5. Reduces osteoporosis from middle age onwards

23
Q

Outline physical activity guidelines for the promotion of good health (2)

A

World Health Organization (WHO) recommendations for minimal levels of physical activity to achieve good health:
–> moderate intensity: 150 min
–> high intensity: 75 min

24
Q

Describe the aims of exercise in individuals with a hypokinetic disease (5)

A
  1. To make the most of limited functional capacities –> work capacities you still have in an optimum way
  2. To alleviate or provide relief from symptoms
  3. To reduce the need for medication
  4. Reduce risk of disease reoccurrence
  5. Overcome social problems and psychological distress.
25
Q

Discuss the potential barriers to physical activity (4)

A
  1. Uncontrolled disease state (ex. poorly controlled diabetes, uncontrolled hypertension)
  2. Fear of hazards of exercise (accidents)
  3. Musculoskeletal injuries
  4. Triggering of other health issues (ex. heart attack)
26
Q

Define the term mood

A

State of emotional or affective arousal of varying duration. Feelings of elation or happiness lasting several hours or even a few days are examples of mood.

27
Q

Outline the effects of exercise on changing mood states

A
  1. Exercise is one of the most
    effective methods of ALLEVIATING a BAD MOOD
  2. Use of exercise in modifying fatigue, anger, anxiety, depression, and enhancing the positive moods of vigour, clear thinking, energy, alertness, increased sense of well-being.
28
Q

Outline how exercise enhances PSYCHOLOGICAL and PHYSIOLOGICAL well-being (8)

A

PHYSIOLOGICAL:
1. Increases cerebral blood flow
2. Changes in brain neurotransmitters (endorphins, serotonin)
3. Increase of maximal oxygen consumption (VO2MAX)
4. Delivery of oxygen to cerebral tissues

PSYCHOLOGICAL:
1. Distraction from daily hassles and routine
2. Enhanced feeling of control
3. Positive social interactions
4. Improved self-concept and self-esteem

29
Q

Explain the role of exercise in REDUCING the effects of ANXIETY and DEPRESSION (4)

A

ANXIETY REDUCTION:
1. Acute effects of exercise on state anxiety: immediate mood improvement.
2. Chronic effects of exercise on trait anxiety: regular physical activity helps regulate stress hormones like cortisol and adrenaline in a sustained manner.
3. Increase the release of endorphins (stress relievers)

DEPRESSION (clinical condition) REDUCTION:
1. No casual relationship of exercise on depression has been noted
2. No causal link has been established. There might be a correlation due to the enjoyable and rhythm nature of exercise, but no cause-effect.

30
Q

Discuss potential personal and environmental barriers to physical activity (8)

A

PERSONAL FACTORS:
1. Demographic variables: population characteristics (age/gender/ethnicity)
2. Cognitive variables: knowledge of rules/activity + emotional aspect (shame)
3. Past behaviors:
- overtraining and injuries
- not having a positive experience in the past bcs of discouragement
- insecurities around body image

ENVIRONMENTAL FACTORS:
1. Social - cultural environment: religious and societal conventions and norms, discrimination
2. Physical environment: weather, temperature, elevation.
3. Type of physical activity: intensity and equipment
4. Coach qualities and style
5. Lack of encouragement or companionship from parents

31
Q

Describe strategies for enhancing adherence to exercise or overcoming barriers (10)

A

ENVIRONMENTAL APPROACHES
1. Prompts (clear instructions)
2. Contracting (subscription)
3. Perceived choice (selecting your own activity)

REINFORCEMENT APPROACHES
1. Rewards for attendance and participation
2. External feedback
3. Self-monitoring

GOAL SETTING APPROACHES
Clear, short-term and focused goals

SOCIAL SUPPORT APPROACHES
1. Role of significant others (spouse, family members, friends)
2. Transportation
3. Providing or getting equipment necessary

32
Q

Outline the possible negative aspects of exercise adherence (8)

A
  1. NEGATIVE ADDICTION to exercise: altering life choices and relationship issues
  2. SYMPTOMS of NEGATIVE exercise:
    a. Pattern with a regular schedule of once or more daily
    b. Increased priority of exercise
    c. Negative mood affect
    d. Feelings of withdrawal, feel like something is missing and cause the urge to do
    e. Increased tolerance to exercise (every time you will do more to get the pleasure and high that exercise gives, like alcohol)
    f. Compulsion, doing with no control
    g. Higher susceptibility of getting sick
33
Q

Outline population attributable risk (PAR)
(HL-question) (4)

A

Population attributable risk (PAR)

DEFINITION: a calculation of the percentage of public health burden that is caused by a particular risk factor, for example, smoking or physical inactivity.

WHAT DOES IT INDICATE? Indicates the proportion of deaths or illnesses that WOULD NOT occur if the risk factor was removed.

EXAMPLE: a PAR for lung cancer deaths associated with moderate smoking calculated is 52%, this means that if people didn’t smoke, 52% of people that die because of lung cancer would not die.

34
Q

Outline the use of population attributable risk (PAR) for prioritizing public health initiatives (HL-question) (2)

A

Focusing on NON-COMMUNICABLE DISEASES: Attention to CHD and cancer, where lifestyle, environmental factors, and genetics play significant roles.

Role in CHD and Cancer: Elevated PAR values for factors such as SMOKING, POOR DIET, and PHYSICAL INACTIVITY in relation to CHD and certain cancers highlight the importance of targeting these factors for substantial reductions in disease prevalence.

35
Q

Explain the relationship between moderate exercise and health (HL-question) (5)

A

WALKING ASSOCIATED with lower risk of mortality by 40%, CHD/cardiovascular disease (CVD) and type 2 diabetes because of…

  1. Improved metabolic rates: start burning fats as you switch from cell respiration to beta oxidation –> INCREASING ENERGY EXPENDITURE
  2. Improved plasma lipid profiles: increase in HDL fats (good fats) and decrease in LDL fats (which create obstructions in the coronary arteries)
  3. Decreased adiposity around organs due to higher energy expenditure
  4. Improved body composition lowers strain on blood vessels (lower blood pressure)
  5. Endorphin release= reduction in stress-related hormones
36
Q

Outline the causes of sudden cardiac death (SCD) in athletes (HL-question) (4)

A

SUDDEN CARDIAC DEATH is the first cause of death in the world.

  1. Underlying medical history predisposing them (ex. genetic disorders such as hypertrophic cardiomyopathy which affects workings of left ventricle)
  2. INTENSITY of exercise may cause abrupt effects, specially when older.
  3. They are not used to performing exercise, which would prevent cardiac issues
  4. Athletes habitually exercising at high levels are more susceptible to SCD
37
Q

Define musculoskeletal injuries (HL-question) (2)

A

A range of injuries related to soft tissue<muscles/bones/tendons/blood vessels/nerves.

INCLUDES:
1. sprains (torn ligament)
2. strains (torn muscles)
3. inflammation

38
Q

Distinguish between compression, tension and shearing injuries (HL-question) (3)

A

Compression (│←)
–> Injury where collision of a specific body part that causes tissue bruising or broken bones (ex. colliding with another player).

Tension (←→):
–> Occurs when tissue (tendons or muscles) is stretched beyond its normal limits. Can cause tears in tissue.

Shearing:
–> Extreme friction between two surfaces (ex. contact between the skin and the ground), which can also affect other connective tissues, such as cartilage.

39
Q

Distinguish between acute and chronic injuries (HL-question) (2)

A

Acute injuries: sudden, quick and specific injury mechanism (ex. fractured wrist, concussion).

Chronic injuries: develop over long periods, often caused by repetitive activity (ex. tennis elbow).

40
Q

Outline the types of injuries common in different sports (HL-question) (3)

A

LOWER LIMB INJURIES: football players may experience lower limb injuries such as a meniscus tear, fracture, muscle strains or ligament sprains.

SPINAL INJURIES: gymnasts may experience spinal fractures from a poor landing or tension injury occurs when tissue is stretched beyond its normal limits

HEAD INJURIES: such as concussion can occur in cycling and rugby from a fall.

41
Q

Outline the common causes of running-related injuries (HL-question) (7)

A

Injuries can be caused by IMPACT and REPETITION of the SAME MOVEMENT (overuse injury) but other factors…

  1. Rapid increase in training distance or intensity (no progression)
  2. Uneven running surface
  3. Wrong footwear
  4. Previous injuries
  5. Lack of running experience
42
Q

Explain how risks and hazards of exercise can be reduced (HL-question) (3)

A
  1. Protective and suitable equipment:
    PROTECT against SUDDEN impact injuries (eg shin pads for football) and correct footwear/clothing will also REDUCE HAZARDS and risks
  2. Warm up + cool down or stretching: build up or reduce intensity which helps to prepare the person for action or assist with recovery
  3. Regular health evaluation with a medical professional: ensuring that critical health features are being MONITORED and informs the person of WHAT they CAN DO and what they may NEED to ADAPT in the exercise
  4. Education/ courses: ensure that technique is correct and they aware of how to minimize injuries
43
Q

Evaluate the benefits and hazards of exercise with regard to health (3)

A

BENEFITS:
1. The risk associated by strenuous exercise may be outweighed by the benefits of physical activity.
2. There is evidence that habitual, moderate to vigorous exercise protects against CHD.

HAZARD:
1. Some forms of moderate exercise, such as jogging, walking and cycling, also pose a risk of injury through collisions with vehicles and falls.

44
Q

Slide 144 presentation

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45
Q

Slide 147 presentation

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46
Q

Slide 150 presentation

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Sports and health HL IB (16 decks)

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