Quiz #1 Flashcards
How much an adult have to spend time in moderate intensity aerobic PA per day and how many time a week?
30min/day and 5x/week
What is the minimum session a week for an adult to maintain S&C?
2x/week
What is the effect of more intensity and longer duration vs less intensity and less duration?
The more = greater benefits
What are 4 benefits (increasing) in the improvement of cardiovascular and respiratory function?
1- increase maximal oxygen uptake
2- increase capillary density
3- increase exercise threshold for the accumulation of lactate
4- increase exercises threshold for the onset of disease signs
What are 3 benefits (decrease) in the improvement of cardiovascular are respiratory function?
1- decrease minute ventilation at submaximal intensity
2- decrease myocardial oxygen cost for given submaximal intensity
3- decrease heart rate and blood pressure at submaximal intensity
What are the 5 benefits in the reduction in cardiovascular disease risk factors
1- reduce systolic-diastolic pressure (blood pressure)
2- reduce total body fat and inta abdominal fat
3- reduce insulin needs: improve glucose tolerance
4- reduce blood platelets adhesiveness and aggregation
5- reduce inflammation
What are the benefits associated with morbidity and mortality?
PA = lower death rate and cardiovascular disease
What are other benefits associated with PA (5)?
1- reduce anxiety and depression
2-improve cognitive function
3-enhance feeling of well being
4- enhances life quality
5- improve sleep quality and efficiency
Why PA reduce the risk of anxiety and depression (2)?
1- exercises divert you from what cause your anxiety
2- getting your heart rate up changes brain chemistry, increasing the availability of important anti-anxiety neurochemicals. (Serotonin and GABA)
What is SPARK stand for?
Space
Pursue
Attract fun
Rebel
Keep at it
What is considered fake fun?
Junk food of the fitness industry easy dopamine like social media
What is considered true fun? 3
Playfulness
Connexion
Flow
What are the effect of detraining after 3 days?
You lose VO2 max
What are the effects of detraining after one week?
You lose endurance
What are the effects of detraining after 10 days?
You lose strength
What are the effects of detraining after 2-3 weeks?
You lose speed
What are the effects of diet after 2-3 months?
You lose movement patterns
What are the 4 most common exercises-related complications?
1-exercise intensity
2- nature of the activity
3-pre-existing condition
4- musculoskeletal anomalies
What are 3 characteristics associated with exercise intensity?
1- load % or kg
2- RPE
3- intent m/s
What are 3 characteristics associated with the nature of the activity?
1- type of the sport
2- new activity (movement)
3- taking risk
Where 2 characteristics associated with pre-existing condition?
1- previous injuries
2-BMI
What are 3 characteristics associated with musculoskeletal anomalies?
1- motor control (how you move)
2- ROM (flexibility/mobility)
3- muscular asymmetry (side bigger = overcompensating)
What HMAP stand for during the warm up?
Heat
Mobility
Activation CNS
Prime
What are 4 qualities to decrease the risk of injury during PA and to be in the golden zone of improvement?
1- warm up
2- progression
3- frequency
4- monitor your symptoms
How long does it take to adopt a new habit?
21 days
What is the meaning of epidemiology?
It’s the study of determinants affecting health and disease over a population
What SWOT stand for?
Strength
Weakness
Opportunities
Threat
What is the effect size?
It gives information about the strength of the correlation between two variables in a population ex; both red meat and cigarettes are bad for you but red meat is way better than cigarettes but to inflammation are facts.
What is the difference between validity and reliability?
Validity refers to the accuracy of a measure and Reliability refers to the consistency of a measure.
