Science of Exercise Flashcards

1
Q

What are some of the things that exercise helps?

A
heart health
lung health
sex drive
sleep
GI regularity
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2
Q

What is a critical exercise-related thing to women’s bone density?

A

weight bearing exercise

strongest at age 30

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3
Q

How can exercise be bad for women with bad bones?

A

women can become osteoporotic in their 40s if they exercise a TON & none of it is weight bearing (like cycling)

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4
Q

What are the 2 forms of non-weight bearing exercise?

A

cycling & swimming

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5
Q

When you compare injuries v. health benefits…what is the most beneficial form of exercise?

A

walking!

also…we are quite efficient walkers

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6
Q

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.

A

True.

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7
Q

What are the benefits of exercise for children?

A
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
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8
Q

What are the benefits of exercise to older adults?

A
increased mental capacity
disease prevention
healing improvement
increased balance
increased life expectancy
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9
Q

What are appropriate exercise recommendations for children?

A

1 hour per day of moderate-vigorous activity

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10
Q

What are appropriate exercise recommendations for adults?

A

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

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11
Q

What is a met?

A

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

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12
Q

What is moderate intensity physical activity?

A

3-6 mets
moderate amount of effort & notably accelerated heart rate.
Ex: brisk walking, dancing, gardening, housework, children games

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13
Q

What is vigorous intensity physical activity?

A
>6 mets
large amount of effort w/ rapid breathing
substantial increase in heart rate
running
climbing up a hill
fast cycling
fast swimming
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14
Q

What is the recommendation for pregnant women exercising?

A

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.

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15
Q

The first few seconds of exercise…which energy sources are used?

A

ATP & Creatinine phosphate

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16
Q

The next 6-10 seconds of exercise…which energy sources are used?

A

glycolysis

17
Q

After 2-4 minutes of exercise…what is your energy source?

A

aerobic respiration

18
Q

Why is it that older athletes sometimes don’t get joint injuries?

A

they have conditioned themselves so that they have thicker tougher cartilage & bones

19
Q

T/f New brain cells will grow in response to exercise.

20
Q

Anaerobic respiration & sprinting is associated with which type of fiber?

A

fast twitch fibers

21
Q

Which types of fibers have more myoglobin & mitochondria?

A

slow twitch fibers

22
Q

What is the best replenishment drink after vigorous exercise?

A

chocolate milk

23
Q

Why does the heart rate increase at first during exercise?

A

b/c of withdrawal of parasympathetic tone

24
Q

Why does the heart rate increase at higher work rates?

A

increased sympathetic outflow to the SA node

25
T/F The heart becomes more efficient when you are well conditioned, you're not working at an ejection fraction of 95%
True.
26
What are some of the cardiovascular changes during exercise?
CO up Blood flow to skeletal muscles up HR up; stroke volume up
27
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
28
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. ```
29
Which brain structure appears to be sensitive to aerobic exercise?
the hippocampus
30
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.
31
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.
32
What are Dr. Blake's Four Steps to a Healthier You?
1. Record your Calories. 2. Homework: look up choosemyplate.gov 3. Take 20% off all calories. 4. Exercise.