Slides #1 Flashcards
Health
A state of complete physical, mental, and social well being, not merely an absence of disease.
Physical Activity
Any bodily movement produced by skeletal muscles that results in energy expenditure and increase heart rate and breathing. It can very by intensity (I.e., light, moderate or vigorous PA) ex. Running, playing sports, hiking etc.
Physical inactivity
Not meaning the weekly Canadian physical activity guidelines, of at least 150 minutes of moderate to vigorous-intensity aerobic physical activity in boit of 10 minutes or more.
Exercise
Physical activity that is planned, structured, repetitive and purposeful in the sense that improvement or maintenance of one or more components of physical fitness in an objective. Examples: gym, sports, running.
Physical fitness
Generally refers to the ability of your body systems to work together efficiently to allow you to be healthy and perform aspects of sports, occupations, and daily activities.
Components of physical fitness: body composition, aerobic fitness, musculoskeletal fitness (strength, power, and endurance; flexibility)
Sedentary Behaviour
Any walking activity characterized by an energy expenditure under 1.5METS while sitting declining lying down.
Is physical Activity/Exercise Related to Mental health?
YES!
Increased PA/exercise = Reduced anxiety & depression
Canadian Physical Activity Guidelines (Adult 18-64)
Accumulate at least 150 minutes of moderate to vigorous intensity aerobic physical activity per week, in bouts of 10 minutes or more.
Beneficial to add muscle and bone strengthening activities using major muscle groups, at least 2 days per week.
More physical activity provides greater health benefits.
Canadian 24 hour movement guidelines children & youth
Sleep: ages 5-13; 9-11 hours, 14-17; 8-10 hours.
Sit: no more than 2 hours per day of recreational screen time; limited sitting for extended periods.
Step: several hours of a variety of structured and unstructured light physical activities.
Sweat: least 60 minutes of moderate to vigorous physical activity involving aerobic activities every day. Vigorous PA and muscle bone strengthening activities should be done at least 3 times per week.
Costs of Physical Inactivity
Ranks 4th among five leading causes of global mortality, along with high blood pressure, tobacco use, high blood glucose, and overweight and obesity.
Estimated to result in health costs of 2.4 billion (direct) 4.3 billion (indirect) and 6.8 billion (total)
Chronic diseases in Canada
Top 4 Chronic Diseases:
Cardiovascular disease, Cancer, Diabetes, Chronic Respiratory diseases.
40% of cancers and 80% of heart disease, diabetes and respiratory disease are preventable by eliminating these 4 common risk factors:
Common risk factors:
Poor nutrition, lack of PA, Smoking, Harmful use of alcohol.
Optimal Movement
Greater time spent being sedentary is associated with an elevated risk for all-cause mortality.
Don’t sit for longer than 2 hours without moving. Must move 5-10 mins every 2 hours of sitting.
Kinesiology
Academic discipline that spans the biophysical, social-cultural, physiological and neuromotor control aspects of human movement and performance.
Biomechanics
Applies the methods of physics and mechanics to the study of human motion and the motion of sport objects.
Exercise Physiology
Study of the functions and adaptations of living organisms, their bodily parts, and their organic and chemical processes as a result of increased energy demand due to muscle contraction.
