Short Term And Long Term Effects Of Exercise Flashcards
Name two types of cancer linked to inactivity
Colon Cancer
Breast Cancer
How can physical activity help lower risk of CHD
Lowers blood pressure
Lowers cholesterol
Helps maintain bodyweight
An example of the link between physical activity and type 2 diabetes
It helps to maintain a healthy bodyweight and visceral fat level which lowers risk of type 2 diabetes.
Inactive people are more likely to develop incline insensitivity and resistance, increasing the risk of developing type 2 diabetes.
Exercis2 helps your body use incline.
The link between physical activity and osteoporosis
Regular weight bearing exercise will maintain bone strength and Health through stimulation of the osteoblasts.
This increases BMD, strengthening bone that is stressed by physical activity.
Name the 5 components of health related fitness
Cardiovascular fitness Muscular strength Muscular endurance Flexibility Body composition
Name the 6 components of skill related fitness
Speed Quickness Agility Balance Co-ordination Power
List 9 factors that affect fitness
Genetics
Age
Gender
Current training status
Training history
Nutritional status
Recovery
Medical history
Lifestyle
Which factors that affect fitness are non modifiable
Genetics Age Training history Medical history Gender
For someone to become and elite athlete which factors would be required
Genetics medical history training history nutritional status, current training status recovery.
what is the equation for cardiac output
CO = SV x HR
cardiac output = stroke volume x Heart rate
What are the adaptations to cardiovascular training
Decreased resting HR Improved oxygen extraction from the blood Increased maximal oxygen uptake Decrease in sub maximal heart rate Increased heart size Increased minute ventilation Increased stroke volume & Cardiac output Improved blood profile
Describe what blood pooling is
During rhythmical exercises that involve the legs the calf muscles act as pumps, squeezing blood in the veins back to the heart. A sudden cease in exercise means that the ‘muscle pump’ action stops abruptly and this can lead to pooling of blood in the legs as the heart continues to beat faster than resting rate for a few minutes. This pooling means that the blood and any waste products will build up in the calf muscles which can lead to pain and swelling in the lower limbs. Due to the accumulation of blood in the lower limbs, individuals can experience a drop in blood pressure alongside dizziness and fainting.
Which of these exercises are likely to improve bone strength?
Stationary Bike
Cross Trainer
Treadmill (running)
Rowing Machine
Step Machine
Treadmill (running)
Step Machine
The effects of endurance training on muscle
Muscles that have had endurance training will tire slower than those that have not.
Give a brief explanation of what DOMS is including what it stands for.
Delayed onset muscle soreness
A phenomenon that occurs 24 - 72 hours after resistance training, can last up to 9 days after training.
DOMS is described as a dull, aching pain experienced in the muscles after strenuous or unaccustomed exercises.
The pain is caused by micro trauma to muscle fibres and the subsequent inflammatory response.
DOMS is part of the normal repair process of the muscle.
Give a short term adaptation to flexibility training
ROM increases in certain area for up to 30 minutes.
List three ways to monitor intensity of exercise
Talk test
RPE (rate of perceived exertion)
Heart rate monitoring
List a pro and con of the Talk Test.
Pro: its practical, simple, requires no equipment.
Con: limited specific feedback, its subjective.
How would you work out someone’s HRmax and a % of their HRM using HRmax method
HRmax (bpm)= 220 - AGE
Example: mine would be 220 - 24 = 196bpm
To work out a %
HRmax (bpm) x desired % ÷ 100 = %ofHRmax (bpm)
Example: 70% of my HR max would be: 196 x 70 = 13,720 ÷ 100 = 137.2 so 70% workrate would be 137
How to use HRR
Work out resting heart rate
Example mine is 60bpm my HRmax is 196
Minus RHR from HRmax = 136
To work out a % of HHRmax
HHR x Desired % ÷ 100 + RHR
Mine looks like this for 70%: 136 x 70 = 9520 ÷ 100 = 95.2 + 60 = 155.2
Which principle of training does this statement relate to?
In order to develop fitness, the body needs to be challeneged:
Overload
Which principle of training does this statement relate to?
Endurance exercise will primarily develop the long term energy system.
Specificity
Which principle of training does this statement relate to?
If an individual stops training they start to lose their fitness.
Reversibility
Which principle of training does this statement relate to?
After initial overload, further overload needs to be applied in order to improve fitness.
Pogession
What does each letter stand for in F.I.T.T
Frequency
Intensity
Time
Type
How will speed of movement affect exercise intensity both with resistance training and cardiovascular training.
Resistance: it can make exercise easier or harder depending on the type of training being performed.
Cardiovascular: the quicker the movement in cardio the more intense it will be.
How does lever length affect the intensity of exercise
Increase in length of lever from the fulcrum can increase intensity.
How does range of movement affect intensity of exercise.
Greater range of movement, the greater the intensity of the exercise.
How does the rest period affect the intensity of exercise.
Shorter rest periods make exercise more intense.
How does resistance affect the intensity of exercise.
Heavier the load the more intense the exercise.
Give 3 examples of going outside professional boundaries.
Giving nutritional advice without relevant qualifications
Providing advice on safety of exercise with medical conditions
Providing advice on muscular rehabilitation
How would you adapt a session for older people
Start at a lower intensity and gradually increase
No equipment that requires too much balance
Adapt according to any medication being taken
How would you adapt a session for Antenatal and Postnatal women
No longer than 45 minutes
Wait for clearance from GP before taking part in exercise
Do not overstretch
Avoid exercise on back
How would you adapt a session for young people
Bodyweight exercises rather than machine exercises
Avoid maximal RT exercise
Focus on technique not weight or speed
Higher level of supervision needed
How would you adapt a session for disabled people
Modifiable equipment where safe to do so
Think appropriateness of exercise to the individuals disability
Take in to account any medication
What are the 5 segments of be eatwell plate
Fruit and veg Bead, potatoes, rice, pasta Meat, fish, eggs, beans Sugar, fats and oils Dairy and milk
What are the benefits of limiting salt intake
Low blood pressure
Less likelihood of heart disease or stroke
What are the benefits of eating 5 a day
Reduce risk of some cancers
Reduce risk of heart disease, type 2 diabetes and stroke.
What are the benefits of limiting saturated fat intake.
Lowers chance of contrary heart disease
What are the benefits of lowering sugar intake.
Stops tooth decay
Lowers chance of type 2 diabetes, obesity and CHD
Lost 3 reasons why staying hydrated is important
Regulates body temperature
Removing waste products
Helps with concentration
Name the 3 macro-nutrients
Carbohydrates
Fat
Protein
What is the role of protein in the diet
For the repair and growth of tissue, including muscle
What is the role of carbohydrates in the diet
It’s the most rapidly available source of energy
Only energy source used by the brain
What is the function of fat in the diet
Used as an energy source
Insulates the body
Cushions and protects vital organs
Identify common food sources of carbohydrates
Bread, potatoes, rice, pasta, sweets, honey.
Identify common food sources of fat
Butter, oils, spreads, fat on meat, seeds, nuts
Identify food sources of protein
Meat, fish, poultry, eggs, beans, soy products
Identify food sources of B vitamins
Meat, nuts, whole grains, milk, eggs
Identify food sources of vitamin C
Citrus fruits, berries, green veg, peppers
Identify food sources of calcium
Dairy products, breadm broccoli, cabbage
Identify food sources of iron
Liver, red meat, nuts, eggs, fish, whole grains, dark green veg
If energy intake = energy expenditure a person is in…
Energy Balance
If energy intake is greater than energy expenditure a person is in ….
Positive energy balance
If energy intake is less than energy expenditure a person is in…
Negative energy balance
