Lecture 14 - Physical Activity Flashcards Preview

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Flashcards in Lecture 14 - Physical Activity Deck (56)
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1

What is the difinition of Physical fitness?

State of being that is created by the interaction between nutrition and physical activity

2

What does physical fitness include ?

Cardiorespiratory fitness
Musculoskeletal fitness
Flexibility
Body comp

3

What is a good exercise for cardio fitness?

Aerobic activities like walking, running swimming

4

What is a good exercise for musculoskeletal fitness?

Resistance training: weightlifting
-Muscular strength: heavy and few reps
-Muscular: lighter weight more reps

5

What is a good exercise for flexibility?

Stretching- yoga

6

What is a good exercise for body comp?

Aerobic: resistance training

7

Definition physical activity?

any muscle movement that increases energy expenditure above the basal metabolic rate

8

What is leisure time physical activity?

Any activity unrelated to a persons occupation
-hiking walking biking

9

What some of the benefits of physical activity?

Restful sleep
Nutritional health
Optimal body comp+weight
Optimal bone density
Resistance to colds and other infectious disease
Strong circulation and lung function
Low risk of chronic disease
Reduced risk of gall bladder disease
Low incidence and severity of anxiety and depression
Strong self image
Long life and high quality of like

10

What kind of activity do we need for health benefits?

Need higher intensity

11

What are the current CSEP physical activity requirements?

150mins moderate-vigorous aerobic activity/week

12

How do you develop fitness?

Conditioning achieved by training and overloading principal
-variation, switch it up, go just beyond your limit

13

What is the overload principal?

F-frequency of physical activity
I-intensity may be based on max heart rate
T-time of activity whether the total activity time is an accumulation of activities or completed all at once

14

What is a sound fitness program?

Fitness program that includes a warm ip and a cool down
-stretching
-prevent injuries
-reduce muscle soreness
-5-10mins

15

What is the body response to physical activity?

Increase lean tissue and decrease physical activity

16

What is it called when you do and do not work your muscles?

Hypertrophy: working muscles to increase strength and size

Atrophy: not working muscles resulting in a decrease in strength and size

17

What are 2 things you should do when starting an exercise program safely?

Constantly be active

Seek medical advice

18

What is cardiorespiratory endurance?

The ability of the heart lungs and blood to sustain a given demand over time
-enhances O2 delivery and
-aerobic

19

What is cardiorespiratory conditioning and what does it involve?

-Increasing cardiac output
-Increase blood volume/beat
-Decrease resting pulse
-Increase breathing efficiency
-Improve circulation
-Decrease blood pressure

20

What is resistance training?

builds muscle mass and develops and maintains
-strength
-power
-endurance
-posture
-physical mobility

21

What are markers for older adult physical ability?

Leg strength and walking ability

22

How much ATP are we able to store in the body?

Not a lot, only about 1-3 seconds worth
-small amounts in the muscle

23

How is the energy released from ATP?

anaerobically

24

How much CP do we have in our body?

10-13seconds worth

25

How do we store phosphate for ATP?

With creatine to form Creatine phosphate (CP)

26

How does CP add P to ADP?

anaerobically

27

What happens when we run out of CO and ATP as an energy source?

We start using glucose aerobically and anaerobically

28

What is the relationship between lactic acid and glucose?

Lactic acid accumulated in the muscles and put back into the blood stream as pyruvate where the liver takes it up and combines 2 pyruvate = glucose and put the glucose back into the blood

29

What are the end products of glucose breakdown if O2 is and is not present?

Aerobic: glucose breaks down to 2 pyruvate and goes through to make ATP

Anaerobic: glucose breaks down to 2 pyruvate and forms lactic acid (not as much ATP formed here)

30

Can fats be used as fuel for physical activity?

Triglycerides can be metabolized to generate ATP aerobically
-during lower intensity and long duration