Unit 6: Physical Activity Flashcards
Differentiate physical activity, exercise and physical fitness
Physical activity: all leisure and non-leisure body movement produced by skeletal muscles that results in an increase in caloric expenditure
Exercise: planned, structured, repetitive physical activity that is specifically aimed at improving physical fitness
Physical fitness: the extent to which the body can respond to increased and physical demand; ability of someone to respond to vigorous activity with enough reserve energy to cope with a sudden challenge
List the 5 components of fitness
- cardiorespiratory (aerobic) fitness
- muscular strength
- muscular enduratnce
- flexibility
- body composition
Describe cardiorespiratory (aerobic) endurance as a component of fitness
In what way does it compare to the other components?
What does physical functions does it improve?
ability to perform prolonged, large-muscle, dynamic exercise at moderate to high intensity
Most important and beneficial component to health
- strengthens myocardium
- resting HR slows and BP decreases
- blood volume increases
- blood supply to tissues improves
- body can cool itself better
Describe muscular strength as a component of fitness
What happens to one’s cells when they gain muscle mass?
amount of force a muscle can produce with a single maximum effort
Muscle cells enlarge
Muscular strength importance:
What part of daily activities does it improve?
How does it relate to metabolism?
Keeps skeleton in proper alignment/posture
more muscle = higher metabolism
faster energy use = easier to maintain a healthy weight
Describe muscular endurance as a component of fitness
What factors does it depend on?
ability to resist fatigue and sustain a given level of muscle tension - to hold a muscle contraction for a long time
- size of muscle cells
- ability of muscles to store fuel
- blood supply to muscles
What is saecopenia?
What happens to remaining muscle cells and why?
condition in older peopole where they lose muscle cells
remaining muscle cells become non-functional because they lose attachment to the nervous system
Describe flexibility as a component of fitness
What causes joints to become stiffer with age, and what does it result in?
ability to move joints through their full range of motion
Inactivity causes joints to become stiffer, allowing them to assume unnatural body postures that can stress joints and muscles
Describe body composition as a component of fitness
What are people with high body fat in risk of?
proportion of fat and fat-free mass (muscle, bone and water) in the body
- CVD
- HBP
- stroke
- joint problems
- diabetes
- gallbladder disease
- cancer
- back pain
What does FITT stand for?
What does it determine?
Frequency
Intensity
Type of activity
Time
The amount of overload needed to maintain or improve a particular level of fitness
Describe the following basic principles of training:
* specificity
* overload
* progressive overload
* reversibility
* individual differences
specificity: doing exercises that target specific improvment
overload: in order to see improvements in fitness. must challenge body beyond its current abilities
progressive overload: overload is increased over time according to FITT principle
reversibility: ‘use it or lose it’ - body adjusts to lower levels of physical activity in the same way it adjusts to higher levels
individual differences: people have different responses to exercise based on how they biologically are
state benefits to physical activity
How many hr/wk of exercise is equivalent to added years to life?
- improves digestion
- increases metabolism
- improves respiratory capacity
- enhances immunity
- brightens mood
- improves mobility and independence later in life
- longer life expectancy
2.5hr/wk = 4.5yrs
2.5hr/wk + good BMI = 7.2yrs
Explain how physical activity enhances immunity
exercise reduces cortisol levels (stress hormone)
high cortisol levels = low function of immune system
What diseases does physical activity protect against?
Explain each.
- CVD: stronger myocardium, effective blood pumping, lower BP
- Blood cholesterol levels: increased HDL, decreased HR
- Type II diabetes: improved insulin sensitivity, reduced weight
- Obesity: lowers body fat, reduces weight
- Certain cancers: kidney, oclon, head and neck, bladder, rectal, liver
- Osteoporosis: weakening of bones, natural with age
List some immediate effects of regular exercise
- increased levels of neurotransmitters: increased blood flow to brain
- increased heart rate and stroke volume
- increased pulmonary ventilation (amount of air breathed into body per minute)
- reduced blood flow to stomach, intestines, liverand kidneys
- increased energy production in muscles
- increased blood flow to skin and increased sweating
- increased systolic BP, oxygen consumption, oxygen transport to skeletal muscles and heart
Give examples of aerobic and anaerobic activities
Aerobic: jogging/running, hiking, bicycling, swimming
Anaerobic: short-distance sprinting, power lifting, plyometrics
List some long-term effects of regular exercise
- improved self-image, cognitive fxning, ability to manage stress
- enhanced learning, memory, sleep, energy level
- decreased depression, anxiety and risk of stroke
- increased heart size and resting stroke volume, lower resting HR
- risk of CVD reduced
- improved ability to extract oxygen from air during exercise
- reduced risk of colds and upper respiratory tract infections
- increased sweat rate
- decreased body fat
- increased density and breaking strength of bones, ligaments and tendones
- reduced risk of low-back pain, injuries and osteoporosis; improved rtange of motion in joints
- increased BV, higher levels of HDL
- improved blood flow
What are the recommended moderate-vigorous amounts of activity for ages 5-12, 13-18 and 18-65 per day?
5-12: 60 min per day
13-16: 60 min per day
18-65: 150 min per day
Differenciate isometric and isotonic exercises
Give an example of each.
Isometric: involve force generation w/out movement
Isotonic: involce force generaition w/ movement
Isometric: planks
Isotonic: bench press, sit-ups, bicep curls, push ups
What are signs of overtraining?
- persistent pain, especially around a joint
- increased difficulty performing standard or familiar amount of exercise
- increases susceptibility to infections
- general feeling of tiredness
Describe ways to prevent injuries from activities
- increase activity level gradually
- warm up: stimulates joints to produce lubricating fluid & readies metabolism
- maintain correct techniques when exercising
- progress to gentle movements, mobilization exercises
Describe some risks of exercise
- traumatic injuries: ankle sprain, arm fracture
- overuse injuries: shin splints, tennis elbow
- general overstress
- temperate injury
- sudden cardiac death
- compulsive tendencies
