Science of Exercise Flashcards
What are some of the things that exercise helps?
heart health lung health sex drive sleep GI regularity
What is a critical exercise-related thing to women’s bone density?
weight bearing exercise
strongest at age 30
How can exercise be bad for women with bad bones?
women can become osteoporotic in their 40s if they exercise a TON & none of it is weight bearing (like cycling)
What are the 2 forms of non-weight bearing exercise?
cycling & swimming
When you compare injuries v. health benefits…what is the most beneficial form of exercise?
walking!
also…we are quite efficient walkers
T/F From 30s-80s low physical activity is responsible for higher levels of heart disease than any other risk factor–equal to the negativity of tobacco use.
True.
What are the benefits of exercise for children?
controlling weight lower BP higher test scores-more blood flow to the brain raised HDL reduced Diabetes risk reduced risk for cancer self esteem better mood
What are the benefits of exercise to older adults?
increased mental capacity disease prevention healing improvement increased balance increased life expectancy
What are appropriate exercise recommendations for children?
1 hour per day of moderate-vigorous activity
What are appropriate exercise recommendations for adults?
2 hours & 30 min of moderate intensity aerobic activity like brisk walking
muscle strengthening activities of 2 or more
1 hour & 15 min of vigorous intensity every week
What is a met?
metabolic equivalent
individual, but have taken average to define it. HOw much heat is coming off a person’s body at rest.
Sleeping: 0.9 met
Sitting: 1 met etc
What is moderate intensity physical activity?
3-6 mets
moderate amount of effort & notably accelerated heart rate.
Ex: brisk walking, dancing, gardening, housework, children games
What is vigorous intensity physical activity?
>6 mets large amount of effort w/ rapid breathing substantial increase in heart rate running climbing up a hill fast cycling fast swimming
What is the recommendation for pregnant women exercising?
do the level of exercise that you did before you pregnant minus things that involve the risk of falling or lying on your back
if you want to increase exercise after a sedentary lifestyle, start slowly.
The first few seconds of exercise…which energy sources are used?
ATP & Creatinine phosphate
The next 6-10 seconds of exercise…which energy sources are used?
glycolysis
After 2-4 minutes of exercise…what is your energy source?
aerobic respiration
Why is it that older athletes sometimes don’t get joint injuries?
they have conditioned themselves so that they have thicker tougher cartilage & bones
T/f New brain cells will grow in response to exercise.
True.
Anaerobic respiration & sprinting is associated with which type of fiber?
fast twitch fibers
Which types of fibers have more myoglobin & mitochondria?
slow twitch fibers
What is the best replenishment drink after vigorous exercise?
chocolate milk
Why does the heart rate increase at first during exercise?
b/c of withdrawal of parasympathetic tone
Why does the heart rate increase at higher work rates?
increased sympathetic outflow to the SA node
T/F The heart becomes more efficient when you are well conditioned, you’re not working at an ejection fraction of 95%
True.
What are some of the cardiovascular changes during exercise?
CO up
Blood flow to skeletal muscles up
HR up; stroke volume up
What is a super weird thing that can happen to locomotor muscles of elite athletes?
locomotor muscles produce less lactic acid
less afferent feedback to stimulate breathing
don’t ventilate enough during extreme exercise
What are the brain benefits of exercise?
memory & thinking reduces insulin resistance reduces inflammation release of growth factors--healthier brain cells new blood vessels grow in the brain better mood & sleep less stress & anxiety **Rats who exercise are less anxious than those who don't. have calmer nerves.
Which brain structure appears to be sensitive to aerobic exercise?
the hippocampus
Why is it that exercise helps depression?
monoamine hypothesis:
exercise increases availability of brain NT that are diminished in depression
endorphin hypothesis:
increased release of beta-endorphins–related to positive mood.
T/F Exercise is greatly helpful in getting you to lose weight.
False. It seems that it doesn’t help you lose weight. BUt it does help you keep off the weight you lose.
What are Dr. Blake’s Four Steps to a Healthier You?
- Record your Calories.
- Homework: look up choosemyplate.gov
- Take 20% off all calories.
- Exercise.
