PA demands and exercise, health, moving Flashcards
What is allostasis?
Adaptive process that maintains homeostasis through the production of mediators (cortisol, adrenaline etc.)
What are the 4 health related fitness components?
- Cardiovascular
- body composition
- Flexibility
- muscular fitness
What are the subtypes for cardiovascular fitness?
- Aerobic
- Anaerobic
What is aerobic power
The maximum rate of oxygen usage during a specified period usually during intense exercise, which uses large muscle groups for multiple minutes of exertion
What is aerobic capacity
Measures an individual’s maximum oxygen uptake per unit of time, such as the amount of oxygen measured in litres produced per minute
What is anaerobic power
maximal power (work per unit time) developed during all-out, short-term physical effort
What is anaerobic capacity
How long can I do this for?
What are the potential consequences to cardiovascular exercise?
- cardiac, pulmonary and/or vascular disease
- Impaired performance of sustained low intensity physical activity
- impaired recovery following physical exertion
How do you measure cardiovascular fitness?
VO2 max
Bruce treadmill test
What is body composition?
The absolute and relative amounts of fat, bone and muscle composing the body
What are the subtypes of body composition
- muscle mass
- fat mass
- bone mass/bone mineral density
What are some potential consequences of body composition focused exercise?
- cardiac, pulmonary and/or vascular disease
- metabolic diseases (e.g. type 2 diabetes)
- osteopenia -> osteoporosis
- sarcopaenia (muscle wasting)
What are some direct measures of body composition?
Cadaver studies
What are some indirect ways to measure body composition?
- DEXA
- infra red
- ultra sounds
What are some doubly indirect ways of measuring body composition?
- Equations
- Regression equations
- Skinfolds
- impedents analysis
Explain flexibility/suppleness
The range of motion through which a segment or joint can move
What are the subtypes of flexibility?
Active- creating force internally
Passive- force is coming from external, using to stretch
What are some potential consequences while focusing on flexibility?
- Inability to perform physical tasks properly
- increased risk of musculoskeletal injury
- pain/discomfort
What is proprioceptive neuromuscular facilitation
- contraction of a muscle or isometric contraction with some hold or release in order to release the tension in the muscle
- contract and release
- almost instant range of motion improvement
What is an active insufficiency?
- when a muscle is too short to execute it performance anyone
- overlap is too great
- lose ability to produce force
What is passive insufficiency?
Muscle gets elongated so much to a position that it is now limiting range of motion
What is muscular fitness?
The ability for a muscle to generate force (strength) repetitively or for a sustained period (endurance)
What are the subtypes of muscular fitness?
- Static; dynamic
- Eccentric; Isometric; Concentric
What are the potential consequences of muscular fitness?
- inability to perform physical tasks properly
- inability to sustain performance of moderate to high intensity physical tasks
- increased risk of musculoskeletal injury
- impairment in static and/or dynamic balance
- muscle spasms/cramping
What are the kcal/kg/day of active, moderately active and inactive?
Active: 30 kcal/kg/day or more
Moderately active: 1.5 - 2.9 kcal/kg/day
Inactive: Less than 1.5kcal/kg/day
What are the possible sliding scales for estimating exercise energy expenditure
Low intensity: 3-6 kcal/min
Moderate intensity: 6-9 kcal/min
Vigorous intensity: 9-12 kcal/min
What is the Harris-Benedict Equation for men?
BMR= (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) +5
What is the Harris-Benedict Equation for women?
BMR= (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161
What is resting metabolic rate?
How many calories your body burns at rest
What is the thermic effect of food(TEF)?
The amount of energy it takes for your body to digest, absorb, and metabolism the food you eat
What is non exercise activity thermogenesis (NEAT)?
The energy expended for everything we do that is not sleeping, eating or sports-like exercise
What is excess post exercise oxygen consumption (EPOC)?
The amount of oxygen required to restore your body to its normal, resting level of metabolic function
What are the general roles of exercise?
- identify aspects of health requiring training
- select appropriate exercises to target those aspects of health
- determine training parameters required to elicit adaptation
What is the normal amount of time to see changes through progressive overload?
4-6 weeks
What is the main driver to see exercise results?
Intensity
What are some limitations of the ACSM guidelines?
- guidelines are based on a consensus of available research spanning decades
- represent currently accepted knowledge
- recent advances may not be widely accepted for many years
What is accommodation
Over time, previously applied stimuli no longer disrupts homeostasis
- stimuli stops showing improvements
How would you progress frequency within a program?
Increase exercise sessions per week
How would you progress intensity within a program?
Increase resistance, speed etc.
How would you progress type within a program?
Change exercise modality
How would you progress time within a program?
Increase volume (number of sets, repetitions, distance)
What are some ASCM progressions in resistance training?
- increase training intensity
- Utilize fewer repetitions per set
- increase number of sets
- emphasize multi-joint exercises
- incorporate periodization
- increase training frequency
What is phase potentiation?
Going through a sequence of training phases to get to your end goal
Term used in periodization
