Physical Activity & Health Flashcards
Exercise
A sub category of leisure time, physical activity in which planned, structured and repetitive bodily movements are performed to improve or maintain one or more components of physical fitness.
Habitual physical activity
Any bodily movements produced by the contractions of skeletal muscle that substantially increase energy expenditure. Termed habitual if part of ones everyday life.
Sport
An activity involving physical exertion and skill in which an individual or team competes against another or others for entertainment.
Physical fitness
A state of psychological well being that is achieved through a combination of good diet, regular physical exercise and other practices that promote good health.
Hypokinetic disease
A disease associated with a sedentary or inactive lifestyle. Conditions related to inactivity or low levels of physical activity.
- coronary heart disease
- stroke
- hypertension
- obesity
- type 2 diabetes
- osteoporosis
Coronary heart disease
The coronary artery is narrowed due to build up of plaque. Blood flow is limited to the heart. When blood flow is cut off or reduced, the myocardium is unable to function normally. Causes chest pain and eventually heart attack.
Stroke
Sudden loss of brain function caused by the interruption of blood flow to the brain, or a rupture of blood vessels in the brain.
Ischemic- blood vessels narrow or blocked
Hemorrhagic- rupture of the cerebral artery or brains surface vessels
Hypertension
High blood pressure, causes the heart to work harder due to resistance the blood faces when leaving the left ventricle.
Obesity
An excess of body fat that endangers health
Type 2 diabetes
Non-insulin dependent or insulin resistant diabetes. Insulin is ineffective in transporting glucose into cells.
Osteoporosis
Low bone mass and deterioration of bone tissue leads to bone fragility and risk of broken bones of the hips, spine, wrist and shoulder.
Link between physical activity and hypo kinetic disease.
Risk of a heart attack in inactive individuals is 2-3 times larger than the risk for active people.
Relationship between major societal changes and hypokinetic disease
Increased emphasis on fast food and processed foods.
People spend more time sitting in front of tv, computer, phones, creating a more sedentary lifestyle.
More cars and methods of transportation, so walking/biking is limited and unnecessary.
Fast/processed foods more advertised and often cheaper than the healthier alternatives.
Atherosclerosis
The narrowing of the arteries due to the formation of fatty plaque
Major risk factors for cardiovascular disease
- cigarette smoking
- high blood pressure
- high blood cholesterol
- obesity
- diabetes
- physical inactivity
- age
- sex
- ethnicity
- family history/genetics
Outline the coronary circulation
Left coronary artery divides into two branches:
1) circumflex artery supplies blood to left atrium, side and back of ventricle
2) left anterior descending artery supplies blood to the front and bottom of left ventricle.
Coronary veins take deoxygenated blood from the heart muscle to the right atrium
Right coronary artery supplies blood to the right atrium, right ventricle and bottom portion of the left ventricle and back of septum.
Concept of risk factors in cardiovascular disease
Risk factors are factors that place individuals at risk for disease.
Non-Modifiable risks: age, sex, ethnicity, family history, genetics.
Modifiable risks: influenced by lifestyle- sedentary lifestyle, high blood pressure, high cholesterol, obesity, diabetes.
Metabolic syndrome: cluster of three or more risk factors greatly increases the risk of cardiovascular disease.
Relationship between physical inactivity and risk of cardiovascular disease
No physical activity leads to obesity, high blood sugar, etc.
Physical activity improves the body’s use of insulin, benefits blood pressure, regulates lipid and glucose levels and decreases risk of blood clotting. Increases HDL levels and maintains weight control.
Increases size of coronary arteries so they can deliver blood faster.
How is obesity determined?
Using BMI (body mass index)- clinical standards for weight based on height and frame size
Men with more than 25% of body fat and women with more than 35% body fat are considered overweight.
Waist girth is an indicator of internal fat deposits which can coat the heart, kidneys, pancreas and liver.
Women- health risk increases with waist of 31.5 inches, and increases more when more than 35 inches
Men- increases risk with 37inches and more when over 40 inches.
Health consequences of obesity
- type 2 diabetes
- cardiovascular disease
- osteoarthritis
- breast and colon cancer
Concept of energy balance
Energy intake > energy expenditure = weight gain
Energy intake < energy expenditure = weight loss
Energy intake = energy expenditure = consistent weight
Resting metabolic rate
Minimal energy expenditure to support basic physiological processes (60-75% of total energy/day)
Thermic effect of a meal
Increase in metabolic rate from digestion and storage of food (accounts for 10% of energy/day)
Thermic effect of activity
Energy expenditure above the resting metabolic rate to complete a given task (accounts for 15-30% of energy/day) brushing teeth, playing sports, etc)
Role of leptin in appetite regulation
Binds to receptors in hypothalamus to signal that body is full. Suppresses appetite and increases energy expenditure to prevent weight gain.
Ghrelin in appetite regulation
Signals the body of hunger, readies the body for incoming nutrients by stimulating gastrointestinal activity and gastric acid secretion.
PYY 3-36 in appetite regulation
Reduces appetite and slows down gastric emptying to increase the efficiency of digestion and nutrient absorption after a meal
Insulin in appetite regulation
Detects an increase in glucose in the blood and is released to decrease the glucose level. Helps glucose enter the body cells so that is can be used as energy.
Type 1 diabetes
Pancreas unable to make enough insulin.
Frequent urination. Excessive thirst. Unexplained weight loss. Extreme hunger. Extreme fatigue/irritability.
Take insulin every day
Eat a balanced diet.
Check blood sugar levels regularly.
Regular physical activity.
Can’t be prevented or predicted or cured.
10% of people with diabetes have type 1.
Type 2 diabetes
Insulin resistant diabetes. Insulin is ineffective in transporting glucose into cells.
Any type 1 symptoms Frequent infections Blurred/changed vision Numb hands and feet Slow healing
Eat balanced healthy diet Limit sugary foods Regular physical activity Medication Check blood sugar levels regularly
Prevent by :Healthy balanced diet
Limit sugary foods
Regular physical activity
Lose weight if overweight
90% of ppl with diabetes
Increase with age
Will increase by 50% in next 15 years
Risk factors of type 2 diabetes
Obesity
Physical inactivity
Diet high in saturated fats
Family history
Health risks of diabetes
Blindness Skin complications Dental disease Nerve damage Kidney disease Heart disease and stroke
How does bone density change with age?
Increase as we age until 35-45 years when is decreases gradually.
Women reach peak bone mass at age 18, men reach it at 20.
Osteoporosis is common in people above 65 years old.
Bones are constantly being broken down and rebuilt, and this cycle requires hormones such as estragen, which decrease in volume with age.
Risk of osteoporosis in men and women
2-3 more times likely in women than men. Men’s bone mass is higher and women have smaller, thinner bones.
During menopause, estrogen levels decrease sharply, leading to bone loss.
Long term consequences of osteoporotic fractures
Disability
Loss of independence
Impairment of quality of life
Death
Risk factors for osteoporosis
Gender (females more at risk)
Age (risk increases with age)
Race (Asian and European are most at risk)
Family history
Frame size (smaller frame or underweight = less bone mass to draw from as you age)
Decrease in sex hormones
Low calcium intake
Eating disorders
Sedentary lifestyle (regular weight bearing activities are necessary to keep bones dense and strong)
Excessive alcohol consumption can lower body’s ability to absorb calcium
Relationship between physical activity and bone health.
Weight bearing activities are essential for bone health at all ages. Increase peak bone mass and decreases rate of bone loss. Improves strength, balance, coordination which decreases risk of future injuries and fractures.
Physical activity guidelines for good health
Ages 5-17
60 mins of moderate to vigorous activity daily
Mostly aerobic
Ages 18-64
At least 150 mins per week moderate to vigorous
Aerobic activity should be at least 10 mins in duration
Ages 65+
At least 150 mins per week mod to vig
Aerobic at least 10 mins
Increase balance to reduce falls
Major muscle groups exercised at least twice a week
Physically active to best of individual ability
Aims of exercise for people with hypokinetic disease
- Make most of limited functional capacity
- alleviate and provide relief from symptoms
- reduce need for medications
- reduce risk of disease re occurrence
- help overcome social or psychological distress
Potential physical barriers to physical activity
- uncontrolled disease state (unstable Angina, poorly controlled diabetes, uncontrolled hypertension)
- hazards of exercise (cycling and swimming accidents)
- musculoskeletal injuries
- triggering of other health issues (heart attack, respiratory tract infections)
Define the term mood
State of emotional or affective arousal of varying and not permanent duration. Feelings of elation or happiness lasting several hours or even days are examples of mood.
Effects of exercise on changing mood states/psychological well being
Changes in mood are due to a combination of both psychological and physiological factors. Different for everyone.
Physiological:
- thermogenic hypothesis- feel better because of increase in core body temperature
- endorphin hypothesis- release of endorphins (natural high)
- monoamine hypothesis- increase in serotonin levels enhance mood
- reduction in muscle tension
- increased cerebral blood flow and oxygen to the brain
Psychological:
- distraction hypothesis- physical activity gives people a break from daily hassle and stresses leading to relaxation
- mastery hypothesis- gain physical competence leading to feeling of achievement
- social mechanisms- physical activity can lead to positive social interactions with friends or colleagues
- improved self esteem and self concept
How does exercise enhance psychological well being?
Research suggests that exercise is one of the most effective ways of alleviating a bad mood.
Hormones such as:
Norepinephrine- promote concentration
Endorphins- reduce perception of pain
Serotonin- contribute to feelings of well being and happiness
Invoke feelings of happiness and are released during exercise.
Role of exercise in reducing the effects of anxiety and depression
On anxiety:
- single exercise bouts result in a decrease STATE anxiety
- aerobic and rhythmic activities work best
- moderate intensity has larger impact on TRAIT anxiety
- regular activity more important than type of exercise
On depression:
- correlation of -0.72 between those that exercised and a decrease in depression
- 27% decrease in developing depression in individuals who exercised for 3 or more hours a week
- all types of exercise have an effect on depression
Female triad
Estrogen is lower in very athletic females. Girls with female triad often don’t care for their nutritional needs (calories, nutrients, etc) because they are focused on training or losing weight for athletic performance.
State anxiety
Temporary feeling/condition in response to a perceived threat.
Trait anxiety
Personality characteristic of being anxious.
Potential personal and environmental barriers to physical activity.
- culture may not value exercise
- family may lead a sedentary lifestyle
- low self esteem
- bad past experiences with exercise
- too busy
- medical conditions
- not interested
- unsafe environment (war or crime)
- no access to equipment
- lack of leadership
- low motivation
- wealth
Strategies for enhancing adherence to physical activity
Environmental approaches:
Prompts- cue that initiates a behavior
Contracts- establishing a contract with yourself or others
Perceived choice- feel as if they have a choice in their physical activity
Reinforcement approaches:
Rewards- offering something for attendance and participation
Feedback- intrinsic and extrinsic improves motivation
Self monitoring- observing and recording exercise patterns and results
Goal setting approaches:
Setting flexible long term goals
Association- focus on internal body feedback
Dissociation-focus on external environment to distract yourself from the activity (proven more effective)
Set SMART goals (specific, measurable, attainable, realistic, timed)
Social support approaches:
Role of significant others
Increased motivation when working in a class/group setting
Includes joining in, adjusting routines, transportation, providing equipment
Possible negatives of exercise adherence
- negative addiction to exercise
- increased priority of exercise over other activities (relationships, life choices, work, etc)
- negative mood affect with withdrawal
- increased tolerance to exercise
- awareness of compulsion to exercise
