Lecture 8 Exercise and sleep Flashcards
(25 cards)
What is physical activity?
Bodily movement produced by skeletal muscles that requires expenditure of energy
Physical activity is distinct from exercise, which is more structured and purposeful.
How is physical exercise defined?
Physical activity that is planned, repetitive, and purposeful to improve or maintain one or more aspects of physical fitness
Exercise can be aerobic or anaerobic.
What is aerobic exercise?
Light- to moderate-intensity exercise performed for an extended period of time
Examples include swimming, cycling, and running.
What is anaerobic exercise?
Higher-intensity exercise performed for shorter periods of time
Examples include strength training and short distance sprints.
What is the basal metabolic rate?
Energy that your body burns to function cells and vital organs (approximately 50-70% of total energy)
It accounts for the majority of energy expenditure.
How is energy expenditure measured?
In calories
A calorie is the amount of energy needed to raise the temperature of 1 gram of water by 1 degree Celsius.
What is the rough estimate for daily calorie needs to maintain current weight?
Multiply your body weight (in pounds) by 13
This is a general guideline and individual needs may vary.
What are the five primary indicators of physical fitness?
- Cardiorespiratory endurance
- Muscular strength
- Muscular endurance
- Flexibility
- Body composition
Each indicator assesses different aspects of fitness.
What is cardiorespiratory endurance?
The ability of the heart, blood vessels, and lungs to supply oxygen to working muscles during physical activity for prolonged periods
It is often measured using VO2 max.
What is muscular strength?
The amount of force that a muscle or group of muscles can exert against heavy resistance
This is typically assessed by how much weight one can lift.
What is muscular endurance?
The ability of a muscle or group of muscles to repeat a movement many times or hold a position for an extended period
An example is how long one can hold a squat.
What is flexibility?
The degree to which an individual muscle will lengthen
Flexibility can be assessed by how easily one can reach or touch their toes.
What is body composition?
The amount of fat in the body compared to the amount of lean mass (muscle and bones)
Measurement methods include hydrostatic weighing, skinfold assessment, and bio-electrical impedance.
Why is physical activity important?
- Reduces healthcare costs
- Improves well-being and self-esteem
- Enhances executive functions and memory
- Lowers anxiety and depression
- Reduces health problems
- Increases longevity
Physical activity can also reduce the risk of osteoporosis.
What is metabolic syndrome?
A cluster of conditions that include increased blood pressure, high blood sugar, abdominal obesity, low HDL cholesterol, and high triglycerides
These conditions increase the risk of heart disease, stroke, and diabetes.
What are the World Health Organization’s physical activity recommendations for adults aged 18-64?
- At least 30 minutes of moderate-intensity physical activity five days a week
- OR at least 75 minutes of vigorous-intensity physical activity per week
These guidelines aim to maintain health and fitness.
What are additional health benefits recommended by the WHO?
- Increase moderate-intensity physical activity to about 300 minutes per week
- Engage in muscle-strengthening activities on two or more days each week
These recommendations aim to enhance overall health benefits.
Is it too late for someone to start exercising?
No
It is beneficial to start exercising at any age.
What are some barriers to physical activity?
- Environmental barriers
- Lack of resources
- Reluctance or fear of exercising
- Individual beliefs about health benefits
- Attitudes about exercise
These barriers contribute to lower physical activity levels.
What is mHealth?
The use of smartphones and other mobile technologies to promote health and well-being
mHealth interventions have shown effectiveness in increasing physical activity.
What is the recommended sleep duration for adults?
7 hours or more each day
Adequate sleep is crucial for health and well-being.
What are the two types of sleep?
- Non-rapid eye movement (NREM)
- Rapid eye movement (REM)
Both types have distinct characteristics and functions.
What is insomnia?
A persistent problem in falling asleep, staying asleep, or getting restful sleep
Insomnia affects 10-15% of adults.
What is sleep apnea?
A disorder where breathing repeatedly starts and stops during sleep
It can lead to significant sleep deprivation and is often underdiagnosed.
