Physical Activity & Fitness Flashcards
If you don’t use it you lose it
All parts of the body which have a function if used in moderation and exercised in labors in which each is accustomed, become thereby healthy, well developed and age more slowly; but if unused and left idle they become liable to disease, defective in growth and age quickly”.
-Hippocrates, 400 B.C.
Physical Activity:
Any body movement carried out by the skeletel muscles and requiring energy a continuum
Physical Fitness:
The body’s ability to respond or adapt to the demands and stress of physical effort.
Exercise:
Planed structured respective movement intended to improve or maintain physical fitness
5 Components of Health-related fitness
Cardiorespiratory Endurance
Muscular Strength
Muscular Endurance
Flexibility
Body Composition
Cardiorespiratory Endurance
Ability to perform prolonged, large-muscle exercise at moderate to high intensity.
Depends on:
Lungs…
Heart…
Nervous system & blood vessels…
Muscles…
Improved by aerobic/endurance training
Muscular Strength
Amount of force a muscle can produce with a single maximal effort.
Depends on:
Muscle cells…
Nerves…
Maintaining strength & muscle mass is critical for healthy aging… Why?
Improved by weight-training
Muscular Endurance
Ability of a muscle or group of muscles to remain contracted or contract repeatedly for a long time.
Depends on:
Muscle cells….
Muscles….
Blood supply…
Developed by stressing muscles with greater load (weight) than they are used to
Flexibility
Ability to move joints through entire range of motion.
Depends on
Joint structure
Connective tissue…
Nervous system…
Activity
Inactivity causes joints to stiffen with age
Improved by stretching
Depends on factors such as age, sex, posture, bone spurs, amount fat / fat-free mass
Static flexibility - slowly stretching a muscle and holding the stretched position
Dynamic flexibility - ability to move a joint quickly & fluidly through entire range of motion with little resistance
Body Composition
The proportions of fat, muscle, bone and water in the body.
Healthy body composition involves a high proportion of fat-free mass
Improved through diet & exercise, including weight-training
6 Components of Skill-related fitness
Speed:
Power:
Agility:
Balance:
Coordination:
Reaction Time:
Speed:
ability to perform a movement in a short time
Power:
ability to exert force rapidly strength and speed
Agility:
ability to change bodys position quickly and accurate
Balance:
ability to maintain equilibrium while moving or stationary
Coordination:
ability to proform motor tasks accurately and smoothly using body movements and the senses
Reaction Time:
ability to respond quickly to a stimulus
Sedentary Behaviour
Any waking behaviour characterized by an energy expenditure ≤1.5 METs while in a sitting or reclining posture.
Inactive
Performing insufficient amounts of MVPA (i.e. not meeting PA guidelines
18 - 64 years
150min per week light activity
7 to 9 h of sleep consistent wake up times
less than 8 hours of screen
no more than 3 h of recreatoinal screen time
break up sitting time
65+ years
150min per week light activity
7 to 8 h of sleep consistent wake up times
less than 8 hours of screen
no more than 3 h of recreatoinal screen time
break up sitting time
5-17 years
60min per day light activity
9 to 11 h of sleep consistent wake up times
less than 8 hours of screen
no more than 3 h of recreatoinal screen time
break up sitting time
<1 years
14 - 17 h of sleep
tummy time 30min
zero screen time
1-2 years
11 to 14 sleep
180min of activity per day
less 1 h of screen time
3-4 years
10 to 13 sleep
180min of activity per day
less 1 h of screen time
F.I.T.T.
Frequency - 3-5 days per week
Intensity - 70 - 85% HR max (220 - age)
Time - 20 - 60min of continuous or intermittent (bouts of 10min) aerobic activity, depending on intensity.
Type - Any activity using large-muscle groups, that can be maintained continuously and rhythmic and aerobic.
4 Principles of training
Specificity: Exercises are specific to the fitness components
Progressive Overload: Adaptation Progression
Reversibility: Body also adapts in reverse… lose 50% of fitness improvements in just 2 months
Individual differences: Genetic differences in response to training
Muscular Strength & Endurance
Isometric vs. Isotonic exercises?
Weight machines vs. Free weights?
All major muscle groups: About 8-10 exercises
Heavier weight, lower repetitions = Strength
Lighter weight, higher repetitions = Endurance
Must cause muscle fatigue: Progressive overload
Number of sets? Diminishing returns
Resistance exercise:
Muscles exert a force against a significant amount of resistance
Physical Activity & Health
Improved cardiorespiratory functioning
More efficient metabolism
Improved body composition
Improved Immune Function
Injury & Low-back pain Prevention
Improved Psychological & Emotional Wellness
↓ stress, anxiety, depression; ↑ self-image, self-efficacy, learning & memory; Enjoyment
Disease Prevention & Management
Physical activity can reduce the risk of many chronic diseases
Coronary heart disease
Type 2 diabetes
Obesity
Osteoporosis
Colon & Breast cancer
Hypertension
Stroke
Arthritis
Increased resistance to mental fatigue
Manage stress more effectively
Reduces anxiety
Relieves depression
Improves sleep
Increases energy levels
Maintenance of a healthy body weight
Psychological well-being
Self-efficacy and self-esteem
Perceived quality of life
PA & Obesity
Physical activity (inactivity) is associated with prevalence of obesity & weight gain.
Dietary modification may be necessary in addition to PA increases for optimal weight loss.
Is weight loss the only important thing for health?
PA & CVD
Major risk factors: Smoking, Dyslipidemia, Hypertension, Diabetes, Obesity, Inactivity
PA offers direct & indirect protection against CVD
physical inactivity to some cancers – which ones?
colon breast, prostate and reproductive
Age at which peak bone mass achieved?
mid 20s
PA & Type 2 Diabetes
Persons with type 2 diabetes are prone to heart disease, blindness, and severe problems of the nervous and circulatory systems
Exercise uses excess sugar for fuel, increases cell sensitivity to insulin, helps maintain lower body fat levels
Also an important component of treatment
Sedentary Behaviour
On average, Canadian adults spend about 70% of their waking hours (or about 10 hrs/d) sedentary Colley et al, Health Rep, 2011: Canadian Health Measures Survey.
Direct influence on metabolism, bone mineral content, vascular health
Negative effects on blood lipids/cholesterol & decreases insulin sensitivity
Altered balance of bone formation & resorption
