wk2 health benefits of PA

Question 1

general health benefits

Answer 1

mental health less stress, focus on working out
flexibility, mobility
sleep quality
cardiovascular functions, reduce risk for heart disease, chronic diaseses…
bone density bone health
metablism
better body compo

Question 2

goal of respiration

Answer 2

provide o2, remove CO2 from our tissue

Question 3

4 major events in respiration

Answer 3

1. Pulmonary ventilation or the exchange of O2 and CO2
   between the atmosphere and the lungs
2. Diffusion of O2 and CO2 between lungs and blood
3. Transport of O2 and CO2 in the blood to tissues
4. Regulation of ventilation

Question 4

what si stroke volume

Answer 4

blood pumped every heart beat

Question 5

insulin sensensity

Answer 5

amount of insulin needed to let the cell start working 75%is muscle

Question 6

improved insulin sensitivity

Answer 6

GLUT4 increases when one is trained, the effect could least for 48h, then degraded

Question 7

2 ways of GLUT4

Answer 7

insulin pathway and exercise pathway

Question 8

factors affect teenagers to do PA

Answer 8

peer influences
social influences
hormones
lifestyle changes

Question 9

what factors contribute to the success adherence of PA

Answer 9

monitoring and goal setting
Prioritization
Making it part of their day
Affect, beliefs and attitudes toward PA
Past experience with PA
Enjoyment

Question 10

useful tools

Answer 10

Pedometers
Heart rate monitors
Accelerometers

Question 11

激起人们的兴趣，老师在讲课时，经常加入一些“reflection”,不论学生参与与否，总是会刺激到学生的想法，侧面强化了PA在学生日常生活的地位

Question 12

how could pedometers help?

Question 13

how could heart monitors help?

Question 14

how could accelerometers help?

Question 15

effects of physical activity on human physiology: respiration

Answer 15

increases oxygen consumption
resting oxygen consumption: 250ml/min
untrained male: 3600ml/min
trained male: 4000ml/min

Question 16

effects of physical activity on human physiology: cardiovascular system

Answer 16

muscle blood flow increases drastically during exercise
resting: 3.6ml/100g muscle/min
max exercise: 90ml/100gmuscle/min

Question 17

is the increase of muscle blood flow only caused by muscle itself?

Answer 17

no, but also mean arterial pressure

Question 18

effects of physical activity on human physiology:

Answer 18

1. resoiratory
2. CV system
3. metabolic

Question 19

CV system adaptations with exercise: heart works less

Answer 19

1. potential increase in heart muscle mass
2. resting cardiac output remains similar to normal, but stoke volume up then heart rate down

Question 20

metabolic health benefits

Answer 20

1. imporoved insulin sensitivity
2. improved blood pressure
3. improved blood lipids

Question 21

how is BP improved with exercising

Answer 21

occurs acutely and at lower intensities (40% VO2max)

Question 22

how is blood lipids improved with blood lipids?

Answer 22

HDL↑
TG↓ (triglycerides)
LDL↓ only after prolonged exercise

Question 23

how is insulin sensitity improved with exercising?

Answer 23

increased insulin signalling intermediates
increases in GLUT4 protein
this may require an intensity of 70% VO2 max or more

Question 24

why is it reasonable that aerobic exercise may improve BMI and fitness more?

Answer 24

1. heart workload
2. whole body movement
3. exercise duration

Question 25

what is TEE

Answer 25

total energy expenditure

Question 26

what is AEE

Answer 26

activity energy expenditure

Question 27

what is BMR and RMR

Answer 27

Basal metabolic rate (BMR) and resting metabolic rate (RMR)

Question 28

what is DIT

Answer 28

Diet-induced thermogenesis

Question 29

the equation of TEE

Answer 29

TEE= BMR/RMR + DIT + AEE

Question 30

what counts for the most portion of TEE

Answer 30

RMR=60-75%

Question 31

what counts for the least portion of TEE

Answer 31

DIT(diet-induced thermogenesis)10% of TEE

Question 32

what is EPOC

Answer 32

Excess post-exercise oxygen consumption运动后过量氧耗
发动机余温