Physio 7 Flashcards
overload principle
body systems must be exposed to sufficient stress. as training adaptations occur, the exercise stress must increase in order to continue to provide an adequate stimulus for adaptation
what is so good about strong muscles?
generate more force and power and do more work. any given amount of force or power can be achieved at a lower recruitment level, lowering fatigue. this favorably impacts balance and fall prevention, ability to perform ADL’s, performance in most athletic endeavors, and bone mineral density
what does muscle strength depend on?
muscle size, length, and velocity of contraction. also depends on recruitment level and frequency of firing of motor units
health implications of exercise
enhanced sense of well being, retards loss of work capacity and strength that occur with age, better able to accomodate stress, helps prevent and or reverse risk factors associated with many chronic disease
what is phyiscal activity inversely associated with?
cardiovascular disease, CV disease risk factors like hypertension and cholesterol, some cancers like colon and reproductive cancer, overweight, diabetes, osteoporosis, anxiety and depression, dementia
exercise vs hyperlipidemia
regular exercise reduces total serum triglycerides, and increases HDLs, making a favorable HDL/LDL ratio
exercise vs hypertension
small but potentially important effect of lowering blood pressure
exercise vs obesity
exercise expends calories, maintains LBM so it prevents increase in BMR with weight loss
current recommendations for health and quality of life
30 minutes moderate, 5 times a week, or 20 minutes vigorous 3 times a week. 150 minutes of exercise a week. 3 10 minute sessions a day.
exercise to improve cardiorespiratory fitness
dynamic activity with large muscle groups. 3x to 5x per week. 20-60 minutes. 55-75% of VO2 max intensity. apply overload principle
