MODULE 5 - sustainable exercise anytime, anywhere

Question 1

what is physical inactivity

Answer 1

the non achievement of physical activity guidelines

Question 2

what are sedentary behaviours

Answer 2

any waking behaviours characterised by an energy expenditure ≤1.5 METs, while in a sitting, reclining or lying posture

Question 3

why are we less physically active (5)

Answer 3

• urbanisation
• increase in motor vehicle use
• increase in technology
• decrease in manual occupation
• busier lives

Question 4

what are the effects of being sedentary (5 decreased and 4 increased)

Answer 4

• decreased insulin sensitivity
• decreased glucose tolerance
• decreased bone mineral density
• decreased muscle mass
• decreased HDL
• increased fasting insulin
• increased fasting glucose
• increased LDL
• increased triglycerides

Question 5

In NZ how has the age structure of the population changed since 1980

Answer 5

the number of people over 65+ has doubled since 1980,

and is likely to double again by 2036

Question 6

how has global life expectancy increased between 2000 and 2019

Answer 6

increased by more than 6 years

Question 7

how much has healthy life expectancy increased by

Answer 7

8%

Question 8

what is primordial prevention for morbidity compression

Answer 8

prevention of risk factors (smoking / childhood obesity) from developing

Question 9

what is primary prevention for morbidity compression

Answer 9

reduction of risk factor prevalence

Question 10

what is secondary prevention for morbidity compression

Answer 10

prevention of disease progression (early detection / treatment of hypertension)

Question 11

what is tertiary prevention for morbidity compression

Answer 11

reduction of morbid states that have already occurred

Question 12

what is sarcopenia

Answer 12

a syndrome characterised by progressive and generalised loss of skeletal muscle mass and strength

Question 13

what happens because of sarcopenia in terms of muscle fibre types

Answer 13

fast type II muscle fibres > slow type I muscle fibres

Question 14

what happens because of sarcopenia in terms of deposition of lipids

Answer 14

deposition of lipids within and between muscle fibres

Question 15

what are the primary causes of osteoporsis

Answer 15

• menopause
• age related change

Question 16

what are the secondary causes of osteoporsis

Answer 16

• steriods
• hyperparathyriodism
• inactivity
• smoking

Question 17

what is green therapy

Answer 17

health effects of exposure to green spaces

Question 18

what is the blue therapy

Answer 18

health effects of exposure to water

Question 19

what are the acute effects of exercising in green spaces

Answer 19

• increased mood, affect and enjoyment
• decreased RPE
• decreased blood pressure
• decreased stress hormones

Question 20

what are the chronic effects of exercising in green spaces

Answer 20

• increased adherence
• increased positive affective responses

Question 21

what are the 4 important things in the design of urban environments

Answer 21

• residential density
• intersection density
• public transport density
• parks density

Question 22

consider the nature of exercise - what is physical demands

Answer 22

duration, type, intensity

Question 23

consider the nature of exercise - what is cognitive demands

Answer 23

optimal arousal level

Question 24

consider the nature of exercise - what is equipment

Answer 24

reliable, appropriate for purpose and person

Question 25

is one persons extreme (e.g an environmental stress like heat) the same as everyones

Answer 25

no - one persons cardiovascular capacity may be insufficient to remove their metabolic heat = causing them to develop hyperthermia, where as someone else may be able to cope

Question 26

in what type of heat do humans have limited resistance

Answer 26

to very humid heat

Question 27

humans are highly adaptable to heat across .....

Answer 27

many tissues and systems

Question 28

how well do humans adapt to hypoxia

Answer 28

- adapt well to moderate hypoxia but not to extreme hypoxia

Question 29

how do humans adapt to sustained cold stress

Answer 29

minimal adaptation

Question 30

what do humans do to survive cold stress

Answer 30

rely on avoidance, behaviour and technology

Question 31

how can extreme environments be helpful

Answer 31

- to enhance performance in the normal environment

Question 32

what are the acute changes to the brain with exercise (7 increased)

Answer 32

- increased dopamine, serotonin - increase/decrease blood oxygenation - increase brain blood flow - increased sleep quality - increased metabolism - increased temp - increased ammonia

Question 33

what are the chronic changes to the brain with exercise (4 increased, 1 decreased, 1 helps)

Answer 33

- increased information processing - increased sensorimotor representations - increased sleep quality - decreased cortisol - increased brain blood flow - helps treat and prevent anxiety + depressive disorders

Question 34

what is neural plasticity

Answer 34

the ability of the brain to change (learn) continuously throughout the lifespan

Question 35

what can change in the brain over someones lifespan

Answer 35

- the amount of grey matter can change - synapses may strengthen or weaken overtime " use it or lose it"

Question 36

what happens because of exercise dependent plasticity

Answer 36

- synaptic pruning - improved synaptic efficiency - selective inhibition - myelination

Question 37

what happens in the brain when you become skilled at something, compared to novice

Answer 37

more efficient activation - prefrontal motor cortex activation is unaltered but frontal and parietal areas not activated as much

Question 38

what are the limitations of learning off someone else to speed up learning

Answer 38

- passive form of learning (not forced to solve problems) - demonstrator dependent

Question 39

what are the benefits to VR practice technology

Answer 39

- limitless training opportunities - precise control of movement - can practice even if injured or recovering

Question 40

what has emerging research on sleep found

Answer 40

that you should try sleep 5-7 hours after your practice to consolidate your learning

Question 41

what is exercise prescription

Answer 41

purposeful programming of physical activity for improving fitness or health

Question 42

what does FITT stand for from the American College of Sports Medicine

Answer 42

- frequency - intensity - time - type (volume and progression have been added in more recent guidelines)

Question 43

to change someones behaviour, the need to create it :

Answer 43

- they decide (autonomous) - they belong (relatedness) - they can do it (competency)

Question 44

what is physical literacy

Answer 44

building skills, knowledge and behaviours to lead active lives (holistic systems approach)

Question 45

is there evidence about inheriting a skill

Answer 45

no - limited evidence

Question 46

are cognitive abilities influenced by genetics

Answer 46

they do seem to be influenced by genetics

Question 47

do your genes determine your fitness

Answer 47

no, because fitness is also heavily linked and environment

Question 48

what is pre participation screening

Answer 48

g