Week 1 Flashcards
What is exercise physiology?
- Exercise physiology is the field of
study devoted to examining the body’s
response to any type of physical
activity - Exercise presents a form of stress to
the bodily systems that bring about
distinct changes in physiology - Physical activity disrupts the body’s
internal homeostasis, internal state of
physiological balance
What are the 2 key ares of specialization in exercise physiology?
1) Performance (athletes)
2) Exercise rehabilitation (ex: cardio rehab)
Define physiology, physical activity, exercise, physical fitness, health, and health related physical fitness
- Physiology - a branch of biological science concerned with function of
organisms and their parts. Physiology intertwined with anatomy, biochemistry, molecular biology, etc. - Physical activity – bodily movement produced by skeletal muscles that results in energy expenditure. (Ex: gardening)
- Exercise – physical activity that is planned, structured, repetitive, and
performed with the intention of improving or maintaining one or more
components of physical fitness. - Physical fitness - Attributes related to how well one performs physical activity – the ability to perform daily activities with vigor and enjoyment, without fatigue and distress; to have reserve capacity to handle emergency or unexpected physical demands
- Health - Physical, mental, and social well-being, not simply absence of
disease - Health-related physical fitness - Components of physical fitness associated with some aspect of good health and/or disease prevention
What are the health related components of physical fitness?
1) Cardiorespiratory Endurance: The ability of the circulatory and respiratory systems to supply oxygen to working muscles during sustained physical activity
2) Body Composition: The relative amounts of fat mass and fat-free mass in the body
3) Flexibility: The range of motion at a joint
4) Muscular Endurance: The ability of a muscle to perform repeated or sustained contractions without fatigue
5) Muscular Strength: The ability of a muscle to exert maximal force
What are the skill related components of physical fitness?
1) Coordination: The ability to smoothly and accurately perform complex movements
2) Power: The rate at which work can be performed; performing muscle contractions at high velocity
3) Balance: The ability to maintain equilibrium while stationary or moving
4) Speed: The ability to perform a movement within a short period of time
5) Agility: The ability to rapidly and accurately change the position of the body in space
6) Reaction Time: The amount of time elapsed between the stimulus for movement and the beginning of the movement
How does physical inactivity affect society?
Most of modern society’s mortality and morbidity stem from diseases related to physical activity such as cardiovascular disease (CVD), obesity, and type 2 diabetes.
For example, average years of healthy life: USA (70.00), Japan (74.5)
This is a result of
US adults being more inactive and sedentary
US children & teenagers (9-15 yo) as well as US adolescents having decreased moderate-vigorous physical activity
what is the physical activity guideline?
1) children (6-17 yo):
* 1hr+ of moderate-vigorous physical
activity daily
* Aerobic, muscle, and bone strengthening Working Together to Work Wonders
2) Adults:
* 5 hrs per week of moderate intensity or
* 2.5 hrs per week of vigorous intensity
aerobic activity
3) Older adults:
* 150 mins of moderate intensity per week of aerobic activity
* Include aerobic and strength component
What are the key guidelines for adults?
- Adults should move more and sit less throughout the day. Some physical activity is better than none.
- For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week.
- Additional health benefits are gained by engaging in physical activity
beyond the equivalent of 300 minutes (5 hours) of moderate-intensity
physical activity a week. - Adults should also do muscle-strengthening activities of moderate or
greater intensity and that involve all major muscle
What are the key guidelines for older adults?
- As part of their weekly physical activity, older adults should do multicomponent physical activity that includes balance training as well
as aerobic and muscle-strengthening activities. - Older adults with chronic conditions should understand whether and
how their conditions affect their ability to do regular physical activity
safely. - When older adults cannot do 150 minutes of moderate-intensity aerobic
activity a week because of chronic conditions, they should be as physically active as their abilities and conditions allow.
What types of physical activity do adults need to stay healthy?
1) moderate-intensity aerobic activity (at least 150 minutes a week)
2) muscle-strengthening activity (at least 2 days a week)
Does exercise improve mortality rate?
yes, movement is medicine
Exercise inversely related to total mortality rate
what are the components of musculoskeletal fitness?
muscle strength
Muscle endurance
Muscle power
Flexibility
Does physical activity affect cognition in older adults?
Physically active older adults who have relatively high cardiorespiratory fitness
are less likely to experience cognitive decline and dementia with a lower risk of mortality from dementia.
Physical activity:
Reduced obesity, vascular risk, inflammatory markers, cognitive decline/dementia
Enhanced neuronal function
Describe squared-edge existence
to stay self sufficient/independent until death
List some example questions of the Exercise Benefits/Barriers Scale (EBBS)
(answered as: SA, A, D, SD)
I enjoy exercise
Exercise tires me
Exercise improves my mental health
Exercise decreases stress and tension
What are some barriers to exercise in older adults
- Health
- Environment - streets and roads, weather, crime
- Physician advice - MD not regularly counseling pts on exercise (62% surveyed received advice from physician)
- Childhood exercise - forced childhood exercise negatively affect exercise as adults
What are some motivations to exercise in older adults
- Self-efficacy – individual’s
belief in their ability to perform a specific behavior; self-reliance, independence. - Prompts - quick mailers or
phone calls, reminders, benefits. - Music – fun, distraction from discomfort
What are some barriers to exercise in college undergraduates
- Physical tires me
- Exercise is hard work for me
- I am fatigued by exercise
- Takes too much time
- Family members do not encourage me
What are some motivations to exercise in college undergraduates
- Increases my level of physical fitness
- Improves how I look
- My muscle tone is improved
- Gives me a sense of personal accomplishment
- Increases my muscle strength
List the 6 benefits of physical activity
1) metabolic
2) musculoskeletal
3) physiological
4) immune function
5) psychological
6) aging process
List disease or conditions that have GOOD evidence of reduced rates across activity or fitness categories
hypertension
Colon cancer
Osteoporosis
List disease or conditions that have EXCELLENT evidence of reduced rates across activity or fitness categories
all-cause mortality
Coronary artery disease
Obesity
Type 2 diabetes
Is exercise always appropriate?
Yes, given that the individual in hemodynamically stable
Do most MDs support exercise?
Yes, while physicians support exercise for health promotion and rehabilitation. Greater emphasis needs to be placed on physician involvement in promoting and/or prescribing exercise as well as learning the American College of Sports Medicine guidelines related to the development of exercise prescriptions
Explain how a person who is lacking in any one of the health-related components of physical fitness might be affected in his or her daily activities?
A deficiency in any health-related component of physical fitness can negatively impact daily activities:
1. Cardiorespiratory Endurance: Poor endurance may cause fatigue during simple tasks like walking or climbing stairs.
2. Muscular Strength: Weak muscles can make lifting, carrying, or pushing objects challenging.
3. Muscular Endurance: Limited endurance can result in an inability to sustain repetitive movements, such as gardening or housework.
4. Flexibility: Reduced flexibility may hinder movements like bending, reaching, or turning, increasing the risk of injury.
5. Body Composition: Excess body fat or insufficient lean muscle can impair mobility, balance, and energy levels, making daily tasks harder to perform efficiently.
How does regular physical activity benefit obese individuals, even if it does not result in weight loss?
Regular physical activity benefits obese individuals by improving cardiovascular health, enhancing insulin sensitivity, reducing blood pressure, lowering cholesterol levels, and decreasing inflammation. It also boosts mental health, increases muscle strength, and improves mobility and overall quality of life, regardless of weight loss.
There is evidence that vigorous-intensity exercise provides a more efficient path to increased fitness. Explain why recommending moderate-intensity exercise for overweight/obese or elderly individuals is appropriate?
Recommending moderate-intensity exercise for overweight/obese or elderly individuals is appropriate because it reduces the risk of injury, is more sustainable, and is less likely to cause cardiovascular or musculoskeletal strain. It also improves adherence by being more manageable, allowing gradual progression to higher intensities as fitness improves.
