wk2 health benefits of PA Flashcards
general health benefits
mental health less stress, focus on working out
flexibility, mobility
sleep quality
cardiovascular functions, reduce risk for heart disease, chronic diaseses…
bone density bone health
metablism
better body compo
goal of respiration
provide o2, remove CO2 from our tissue
4 major events in respiration
- Pulmonary ventilation or the exchange of O2 and CO2
between the atmosphere and the lungs - Diffusion of O2 and CO2 between lungs and blood
- Transport of O2 and CO2 in the blood to tissues
- Regulation of ventilation
what si stroke volume
blood pumped every heart beat
insulin sensensity
amount of insulin needed to let the cell start working 75%is muscle
improved insulin sensitivity
GLUT4 increases when one is trained, the effect could least for 48h, then degraded
2 ways of GLUT4
insulin pathway and exercise pathway
factors affect teenagers to do PA
peer influences
social influences
hormones
lifestyle changes
what factors contribute to the success adherence of PA
monitoring and goal setting
Prioritization
Making it part of their day
Affect, beliefs and attitudes toward PA
Past experience with PA
Enjoyment
useful tools
Pedometers
Heart rate monitors
Accelerometers
激起人们的兴趣，老师在讲课时，经常加入一些“reflection”,不论学生参与与否，总是会刺激到学生的想法，侧面强化了PA在学生日常生活的地位
how could pedometers help?
how could heart monitors help?
how could accelerometers help?
effects of physical activity on human physiology: respiration
increases oxygen consumption
resting oxygen consumption: 250ml/min
untrained male: 3600ml/min
trained male: 4000ml/min
effects of physical activity on human physiology: cardiovascular system
muscle blood flow increases drastically during exercise
resting: 3.6ml/100g muscle/min
max exercise: 90ml/100gmuscle/min
is the increase of muscle blood flow only caused by muscle itself?
no, but also mean arterial pressure
effects of physical activity on human physiology:
- resoiratory
- CV system
- metabolic
CV system adaptations with exercise: heart works less
- potential increase in heart muscle mass
- resting cardiac output remains similar to normal, but stoke volume up then heart rate down
metabolic health benefits
- imporoved insulin sensitivity
- improved blood pressure
- improved blood lipids
how is BP improved with exercising
occurs acutely and at lower intensities (40% VO2max)
how is blood lipids improved with blood lipids?
HDL↑
TG↓ (triglycerides)
LDL↓ only after prolonged exercise
how is insulin sensitity improved with exercising?
increased insulin signalling intermediates
increases in GLUT4 protein
this may require an intensity of 70% VO2 max or more
why is it reasonable that aerobic exercise may improve BMI and fitness more?
- heart workload
- whole body movement
- exercise duration
