Week 11- physical activity and health Flashcards
What is the recommended amount of exercise per week?
-150-300min moderate intensity PA
-75-150min vigorous intensity PA
How many times a week should moderate to high intensity strength activity be performed?
twice
What is the FIt
TT-VP principle?
-Frequency
-Intensity
-Time
-Type
-Volume
-Progression
What is an acute response to exercise?
benefits occur with one or several exercise bouts buy no not improve further
What is a rapid response to exercise?
benefits occur early and plateau
what is a linear response to exercise?
gains are made continuously overtime
what is delayed response to exercise?
occur only after a few weeks of training
What is 1 MET?
1MET= pure resting metabolic rate
What can be estimated from METs?
VO2
What MET is lower intensity PA?
1.1-2.9
What MET is moderate intensity PA?
3-5.9
What MET is vigorous intensity PA?
> 6
How many METS are associated with improved health?
500 weekly METs
What does HIIT improve?
cardiovascular fitness
What are the risk factors for chronic disease?
-genetic
-environmental
-behavioural
What is atherosclerosis?
thickening of the inner lining of arteries
-leading pathological contributor to heart attack and stroke death
What is hypertension?
increased blood pressure
What is post-exercise hypotension caused by?
extenuation of exercise-induced vasodilation
What does post-exercise hypotension stimulate?
the expansion of plasma volume
What is obesity a risk for?
-CHD
-Stroke
-Hypertension
-Type 2 diabetes
-Cancer
What is metabolic syndrome?
a cluster or risk factors that promote the development of CHD, stroke and other conditions that affect blood vessels
How many risk factors must an individual have to be considered to have metabolic syndrome?
-abnormal obesity
-waist circumference
-hypertriglyceridemia
-low HDL cholesterol
-High BP
-Inability to control blood sugar levels
What are the two competing hypotheses for the cause of metabolic syndrome?
-low grade chronic inflammation
-increased oxidative stress
