Physiology wk11 Flashcards
what are the main mortality factors
obesity
smoking
low CRF (cardio-respiratory fitness), highest risk
hypertension
high cholesterol
diabetes
immediate benefits of physical activity
less anxiety
lower bp
better sleep
long term benefits of activity
brain/heart health
cancer prevention
bone strength
balance/co-ord
healthy weight
what does 1 met refer to
your resting/relative vo2
3.5ml o2/kg/min
what amount of physical activity needs to occur to see health benefits
150-350 mins of moderate intensity
75-150 mins of vigorous intensity
what is the FITT principle
freq
intensity
time
type
what is the additional version of FITT
fitt-vp, includes volume (freq x intensity x time) and progression
what is an acute response
occurs within one or several exercise bouts but do not improve further
what are rapid responses
benefits occur early and then plateau
what are linear and delayed gains
l - small gains made continuously over time
d - occur after numerous bouts of training
what are the thresholds in terms of mets for different bouts of exercise
low - 1.1-2.9 METS
moderate - 3-5.9 METS
high - over 6 METS
why is HIIT better than MICT
more body fat loss
higher vo2 peak
lactate threshold
exercise ecnomoy
when is cardiac arrest risk highest
in non active ppl but also when completing vigorous activity
working at near 100% vo2
what are the recommendations to solve CRF
work at 60-80% vo2
work min 2 days a week
risk factors for chronic diseases
genetics - age/sex/race
environmental - physical/socioeconomic/family
behavioral - smoking/diet/inactivity
what % does inactivity have towards major diseases
approx 23 and 22% respectively for heart disease and cancer
what is atherosclerosis
thickening of inner lining if arteries
causes stroke and heart attack
risk factors for CHD
family
smoking
sedentary
obesity
hypertension