PA/Exercise
What does the 5 minutes of running saying mean? When do you see the MOST benefits when you exercise ?
5 minutes a day is better then nothing. Any movement is better then nothing. It really isnt all you need but it is saying you get more benefits doing nothing to starting at a low intensity/time.
You get most benefits from no activity to a moderate amount and the benefits increase the more you do, however, not as steep of a slope. Too much exercise can introduce more risks as well.
Extra questions as I wasnt planning on making this many for time sake.
When is EXAM 1!!!!!????
Tuesdat Septemeber 16th 6:30 Macbride!!!
GOODLUCK, YOU ALL WILL DO GREAT!
What is sendentary death syndrome?
How many hours in a row counts for a bout of prolonged sitting and what are the negative affects?
Signs and symptoms associated with sendary lifestyle. Lower fitness, bone density, Hal cholesterol, and higher blood sugars and resting HR. Lower quality of life and higher chance for obesity. These symptoms occur before a disease can be present
Desribe the physical activity and inactivity cycle?
Active- Higher test scores, higher education , less risk factors/ lower risk of diseases later in life. May live longer etc.
Inactivity- Lower test scores, more likely to be obese, more health care costs, more sick days, more premature deaths and increase risks in getting a disease late in life.
Females have a higher cardiovascular system and males have more fatique resistance. This is due to size differents in organs and hormone levels
False- flipped
Females ( higher flexibility/ fatigue resistance- more muscle contractions with O2 )
Males (higher cardiovascular system and absolute strength)
Hormonal differences (pregnancy /Women at menopause lose hormones)
Muscle/fat tissue
Hemoglobin density (higher in males)
Size difference (heart,lungs)
What is the difference between physical activity(PA) and exercise?
Physical Activity is an bodily movement
Exercise- Is PA that enhances an asepct of fitness. This is a specific and intentional movement.
What is a MET, what does it equal in ml/kg/min, kcal/ kg/hour, how many mets does it take to rest?
MET= metabolic equivalent, 3.5 ml/kg/min, 1kcal/kg/hour, 1 met at rest.
Define-
Heart Rate
Stroke Volume
Cardiac Output
VO2 max
Blood Pressure S/D
AVO2 difference
Why does cardiac output and v02 max increase the more you exercise?
Heart Rate- frequency of beats (BPM)
Stroke Volume- blood pumped per beat
Cardiac Output- blood pumped per minute
VO2 max -amt. O2 used at maximal excercise
Blood Pressure S/D-
S- pressure when heart contracts
D- pressure when heart is relaxed/ filling
AVO2 difference- diff. between artery and venous O2 valves in muscles. (how much o2 is extracted by the muscles comparing between arterys and veins)
What is the difference between slow and fast muscle types? Give me an example of someone that would have a higher proportion of each?
Bonus what color fiber is what?
Fast- anaerobic in nature, recruited for strengh/ speed/ shorter lasting but intense exercise. Light colored
Slow- aerobic in nature recruited for endurance and longer sustainable exercises. Dark colored
What are the 6 dimensions of wellness? Give and example of each and how they overlap with each other?
Physical
Emotional
Social
Occupational
Spiritual
Intellectual
What are the 4 domains of physical activity and which one contributes to exercise the most?
Give an example of each one.
Domestic
Occupational
Transportation
Leisure time- contributes to exercise the most since its your choice, free time and intentional movement
If someone exercises at 56 ml/kg/min how many METS does the activity require?
Also what is another name/term for 56 ml/kg/min?
56/3.5= 16 METS
VO2 Max
What is the sliding filament theory? What does it need for muscle contractions?
Way a muscle contracts. ATP is needed to generate the movement. The protein filaments actin and myosin SLIDE over each other to shorten the muscle. THEY DO NOT SHORTEN IN LENGH.
What are some benefits for Adults, Children, and pregnant women?
Adults- lower incidence of cancer (specifc- bladder kidney stomach etc), reduce risk of dementia, weight gain, improve sleep and cognitive function
Children- Improve bone health and weight status, and improved cognitive functions
Pregnant Women- reduce postpartum depression and anxiety, weight gain and reduce risk of gestational diabetes.
What is public health and how does it relate to the leading causes of death from 100s of years ago until now?
Public health- Science and practice of protecting, promoting and improving the health of populations and communities
Leading cause of death now- chronic diseases
Back then- Infectious Disease
Which ones are exercise? Select all that apply Catergorize each in a domain of PA as well
A- Going to a dance class
B- Walking to the REC for your workout class
C- Carry a heavy bin full of dirty dishes to the kitchen at your job (Heart rate was 160)
D- Vacuuming your entire house. (You got 5000 steps!)
E- Standing in the tree pose to practice balance
F- Doing a wall sit for 1 minute to increase your muscular endurance
A,E,F - Leisure Time
( B- T, C-O, D-D)
Addy went on a run. Her heart rate is 163 BPM, BP is 124/83, VO2 max is 34 ml/kg/min, stroke volume in 76 ml/beat and respiration levels are 24 breaths per minute. What is Addys cardiac output?
What is the cardiac output equation?
SR*HR = 163*76 ml/beats = 12,388 / 1000 (cardiac output is in Liters)
= 12.388 L/Minute
What is the principles of training and what are the sub categories?
Specificity- Which aspect of fitness do you want to change?
Overload- Challenge a level beyond which you normally do.
Progression- adaptations occur due to overload principle
Reversibility- Gains can be lost if overload is removed or stop activity
Desribe this person?
Faith sits for 2 straight hours 3 times a day, go on a 30 minute walk every day and has a really high VO2 max. How would she be described?
Sedentary, Active, fit
You want to see the results of a group of people before an after a 6 month long fitness program. What experiment design is this and why?
Experimental- Before and after a training period
What are the other 4 methods and what are the clues/distinguishing words to why it would be those ones instead?
What are the four multi dimensional fitness catergoires and classify these topics in their groups?
A- Body Composition
B- Flexibility
C- Osteoporosis
D- Balance
E- Amount of Cholesteral someone has
F- The density of your bones
g- Speed/ how fast someone is
H- Cardiovasular Endurance
Health Related- A,B,H
Skill Related- D,G
Bone Fitness- F, C(not a specific type listed but the idea of it would fall under this category)
Metabolic Fitness- E
Madison is 66.3276 kg, she is exercising at 5.38 METS for 40 minutes. Her cardiac output is 8 L/min and vo2 is 24 ml/kg/min. What is her net and gross energy expenditure (round 2 decimals if needed)? What is the difference between the two?
Gross - 237.87 kcals (including resting 1 MET)
Net- 193.66 kcal (Just exercise/ without resting energy expenditure)
What is the lactate threshold?
Which way does it shift whenyou exercise more?
Name the 3 energy sources. Classify them as anaerobic or aerobic, give them a time frame and a general explanation? Give an example of an actiivty that uses each system. What energy am I using if I got from a seated postion to a standing postion in a second?
Phosphagen/Creatine phosphate system- Immediate source/ first 10 seconds anaerobic
Glycolysis/ short term- Occurs 20-120 seconds, stored in cells/muscles, anaerobic
Oxidative system- Occurs at 3+ minutes, long lasting, requires less intensity, aerobic
Stores ATP in muslce for immediate use. Not the immediate soure though!!!
A company is starting/implementing up a new workout program at a gym that was designed by a fitness coach. What pillar of public health is the company targeting? What pillar of public health is the fitness coach using in and why?
Company- Health Administration
Fitness Coach- Health Promotion/ Education
What are the other 3 pillars and what do they focus on?