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Principles Of Exercise Fitness And Health > Short Term And Long Term Effects Of Exercise > Flashcards

Short Term And Long Term Effects Of Exercise Flashcards

1
Q

Name two types of cancer linked to inactivity

A

Colon Cancer

Breast Cancer

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2
Q

How can physical activity help lower risk of CHD

A

Lowers blood pressure
Lowers cholesterol
Helps maintain bodyweight

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3
Q

An example of the link between physical activity and type 2 diabetes

A

It helps to maintain a healthy bodyweight and visceral fat level which lowers risk of type 2 diabetes.

Inactive people are more likely to develop incline insensitivity and resistance, increasing the risk of developing type 2 diabetes.

Exercis2 helps your body use incline.

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4
Q

The link between physical activity and osteoporosis

A

Regular weight bearing exercise will maintain bone strength and Health through stimulation of the osteoblasts.

This increases BMD, strengthening bone that is stressed by physical activity.

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5
Q

Name the 5 components of health related fitness

A 
Cardiovascular fitness 
Muscular strength 
Muscular endurance 
Flexibility 
Body composition
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6
Q

Name the 6 components of skill related fitness

A 
Speed
Quickness 
Agility 
Balance
Co-ordination
Power
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7
Q

List 9 factors that affect fitness

A

Genetics

Age

Gender

Current training status

Training history

Nutritional status

Recovery

Medical history

Lifestyle

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8
Q

Which factors that affect fitness are non modifiable

A 
Genetics
Age
Training history 
Medical history 
Gender
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9
Q

For someone to become and elite athlete which factors would be required

A 
Genetics
medical history
training history
nutritional status,
current training status
recovery.
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10
Q

what is the equation for cardiac output

A

CO = SV x HR

cardiac output = stroke volume x Heart rate

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11
Q

What are the adaptations to cardiovascular training

A 
Decreased resting HR
Improved oxygen extraction from the blood 
Increased maximal oxygen uptake 
Decrease in sub maximal heart rate 
Increased heart size 
Increased minute ventilation 
Increased stroke volume & Cardiac output
Improved blood profile
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12
Q

Describe what blood pooling is

A

During rhythmical exercises that involve the legs the calf muscles act as pumps, squeezing blood in the veins back to the heart. A sudden cease in exercise means that the ‘muscle pump’ action stops abruptly and this can lead to pooling of blood in the legs as the heart continues to beat faster than resting rate for a few minutes. This pooling means that the blood and any waste products will build up in the calf muscles which can lead to pain and swelling in the lower limbs. Due to the accumulation of blood in the lower limbs, individuals can experience a drop in blood pressure alongside dizziness and fainting.

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13
Q

Which of these exercises are likely to improve bone strength?

Stationary Bike

Cross Trainer

Treadmill (running)

Rowing Machine

Step Machine

A

Treadmill (running)

Step Machine

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14
Q

The effects of endurance training on muscle

A

Muscles that have had endurance training will tire slower than those that have not.

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15
Q

Give a brief explanation of what DOMS is including what it stands for.

A

Delayed onset muscle soreness

A phenomenon that occurs 24 - 72 hours after resistance training, can last up to 9 days after training.

DOMS is described as a dull, aching pain experienced in the muscles after strenuous or unaccustomed exercises.

The pain is caused by micro trauma to muscle fibres and the subsequent inflammatory response.

DOMS is part of the normal repair process of the muscle.

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16
Q

Give a short term adaptation to flexibility training

A

ROM increases in certain area for up to 30 minutes.

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17
Q

List three ways to monitor intensity of exercise

A

Talk test

RPE (rate of perceived exertion)

Heart rate monitoring

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18
Q

List a pro and con of the Talk Test.

A

Pro: its practical, simple, requires no equipment.

Con: limited specific feedback, its subjective.

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19
Q

How would you work out someone’s HRmax and a % of their HRM using HRmax method

A

HRmax (bpm)= 220 - AGE

Example: mine would be 220 - 24 = 196bpm

To work out a %

HRmax (bpm) x desired % ÷ 100 = %ofHRmax (bpm)

Example: 70% of my HR max would be: 196 x 70 = 13,720 ÷ 100 = 137.2 so 70% workrate would be 137

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20
Q

How to use HRR

A

Work out resting heart rate

Example mine is 60bpm my HRmax is 196

Minus RHR from HRmax = 136

To work out a % of HHRmax

HHR x Desired % ÷ 100 + RHR

Mine looks like this for 70%: 136 x 70 = 9520 ÷ 100 = 95.2 + 60 = 155.2

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21
Q

Which principle of training does this statement relate to?

In order to develop fitness, the body needs to be challeneged:

A

Overload

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22
Q

Which principle of training does this statement relate to?

Endurance exercise will primarily develop the long term energy system.

A

Specificity

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23
Q

Which principle of training does this statement relate to?

If an individual stops training they start to lose their fitness.

A

Reversibility

24
Q

Which principle of training does this statement relate to?

After initial overload, further overload needs to be applied in order to improve fitness.

A

Pogession

25
Q

What does each letter stand for in F.I.T.T

A

Frequency
Intensity
Time
Type

26
Q

How will speed of movement affect exercise intensity both with resistance training and cardiovascular training.

A

Resistance: it can make exercise easier or harder depending on the type of training being performed.

Cardiovascular: the quicker the movement in cardio the more intense it will be.

27
Q

How does lever length affect the intensity of exercise

A

Increase in length of lever from the fulcrum can increase intensity.

28
Q

How does range of movement affect intensity of exercise.

A

Greater range of movement, the greater the intensity of the exercise.

29
Q

How does the rest period affect the intensity of exercise.

A

Shorter rest periods make exercise more intense.

30
Q

How does resistance affect the intensity of exercise.

A

Heavier the load the more intense the exercise.

31
Q

Give 3 examples of going outside professional boundaries.

A

Giving nutritional advice without relevant qualifications

Providing advice on safety of exercise with medical conditions

Providing advice on muscular rehabilitation

32
Q

How would you adapt a session for older people

A

Start at a lower intensity and gradually increase

No equipment that requires too much balance

Adapt according to any medication being taken

33
Q

How would you adapt a session for Antenatal and Postnatal women

A

No longer than 45 minutes

Wait for clearance from GP before taking part in exercise

Do not overstretch

Avoid exercise on back

34
Q

How would you adapt a session for young people

A

Bodyweight exercises rather than machine exercises

Avoid maximal RT exercise

Focus on technique not weight or speed

Higher level of supervision needed

35
Q

How would you adapt a session for disabled people

A

Modifiable equipment where safe to do so

Think appropriateness of exercise to the individuals disability

Take in to account any medication

36
Q

What are the 5 segments of be eatwell plate

A 
Fruit and veg
Bead, potatoes, rice, pasta
Meat, fish, eggs, beans
Sugar, fats and oils
Dairy and milk
37
Q

What are the benefits of limiting salt intake

A

Low blood pressure

Less likelihood of heart disease or stroke

38
Q

What are the benefits of eating 5 a day

A

Reduce risk of some cancers

Reduce risk of heart disease, type 2 diabetes and stroke.

39
Q

What are the benefits of limiting saturated fat intake.

A

Lowers chance of contrary heart disease

40
Q

What are the benefits of lowering sugar intake.

A

Stops tooth decay

Lowers chance of type 2 diabetes, obesity and CHD

41
Q

Lost 3 reasons why staying hydrated is important

A

Regulates body temperature

Removing waste products

Helps with concentration

42
Q

Name the 3 macro-nutrients

A

Carbohydrates

Fat

Protein

43
Q

What is the role of protein in the diet

A

For the repair and growth of tissue, including muscle

44
Q

What is the role of carbohydrates in the diet

A

It’s the most rapidly available source of energy

Only energy source used by the brain

45
Q

What is the function of fat in the diet

A

Used as an energy source

Insulates the body

Cushions and protects vital organs

46
Q

Identify common food sources of carbohydrates

A

Bread, potatoes, rice, pasta, sweets, honey.

47
Q

Identify common food sources of fat

A

Butter, oils, spreads, fat on meat, seeds, nuts

48
Q

Identify food sources of protein

A

Meat, fish, poultry, eggs, beans, soy products

49
Q

Identify food sources of B vitamins

A

Meat, nuts, whole grains, milk, eggs

50
Q

Identify food sources of vitamin C

A

Citrus fruits, berries, green veg, peppers

51
Q

Identify food sources of calcium

A

Dairy products, breadm broccoli, cabbage

52
Q

Identify food sources of iron

A

Liver, red meat, nuts, eggs, fish, whole grains, dark green veg

53
Q

If energy intake = energy expenditure a person is in…

A

Energy Balance

54
Q

If energy intake is greater than energy expenditure a person is in ….

A

Positive energy balance

55
Q

If energy intake is less than energy expenditure a person is in…

A

Negative energy balance

Principles Of Exercise Fitness And Health (1 decks)

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