Flashcards in Lecture 14 - Physical Activity Deck (56)
What is the difinition of Physical fitness?
State of being that is created by the interaction between nutrition and physical activity
What does physical fitness include ?
What is a good exercise for cardio fitness?
Aerobic activities like walking, running swimming
What is a good exercise for musculoskeletal fitness?
Resistance training: weightlifting
-Muscular strength: heavy and few reps
-Muscular: lighter weight more reps
What is a good exercise for flexibility?
What is a good exercise for body comp?
Aerobic: resistance training
Definition physical activity?
any muscle movement that increases energy expenditure above the basal metabolic rate
What is leisure time physical activity?
Any activity unrelated to a persons occupation
-hiking walking biking
What some of the benefits of physical activity?
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
What kind of activity do we need for health benefits?
Need higher intensity
What are the current CSEP physical activity requirements?
150mins moderate-vigorous aerobic activity/week
How do you develop fitness?
Conditioning achieved by training and overloading principal
-variation, switch it up, go just beyond your limit
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
What is a sound fitness program?
Fitness program that includes a warm ip and a cool down
-reduce muscle soreness
What is the body response to physical activity?
Increase lean tissue and decrease physical activity
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
What are 2 things you should do when starting an exercise program safely?
Constantly be active
Seek medical advice
What is cardiorespiratory endurance?
The ability of the heart lungs and blood to sustain a given demand over time
-enhances O2 delivery and
What is cardiorespiratory conditioning and what does it involve?
-Increasing cardiac output
-Increase blood volume/beat
-Decrease resting pulse
-Increase breathing efficiency
-Decrease blood pressure
What is resistance training?
builds muscle mass and develops and maintains
What are markers for older adult physical ability?
Leg strength and walking ability
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
How is the energy released from ATP?
How much CP do we have in our body?
How do we store phosphate for ATP?
With creatine to form Creatine phosphate (CP)
How does CP add P to ADP?
What happens when we run out of CO and ATP as an energy source?
We start using glucose aerobically and anaerobically
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
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)