lecture 4 - pa demands for locomotion and adl

what is health

• construct of encompassing the physical, mental and spiritual aspects of an individual or organism

  • absense of injury or disease

what are the limitations of the health definition?

• does not distingusih between different types of physical, mental and spiritual

• doesnt’ quantify how healthy or not healthy someone can be

what is allostasis

maintaining homeostasis via changing conditions

what can healthy organisms do with physiological stress

• mount protective response

• reduce potential for harm

• restore equilibrium via adaptation

what are the health related components of fitness

cardiovascular, body composition, flexibility, muscular strength and endurance

• all can be maintained with physical activity

• to little physical activity = deterioration

what is cardiovascular health related components of fitness

• ability to supply muscles with oxygen and the ability for muscles to use the oxygen

• subtypes include aerobic and anaerobic power and capacity

what are some consequences for not engaging in cardiovascular fitness?

• cardiac, pulmonary and vascular disease

• impaired performance of sustained low intensity

• imparied recovery following physical exertion

what is body comp health related components of fitness

• absolute and relative amounts of fat, bone and muscle composing the body

• sub types include measuring muscle and fat mass, bone mass/bone mineral density

what are some consequences to ones body composition for not engaging in physical fitness?

• cardiac, pulmonary and/or vascular diseases

• metabolic diseases (ex: type 2 disease)

• osteopaenia → osteoprosis

• sarcopaenia

what is flexibility health related components of fitness

• range of motion through which a segment or joint can move

• subtypes include active, passive, static, dynamic, PNF, ballistic

what are some consequences for not engaging in flexibility?

• inability to perform physical tasks properly

• increased risk of MSK injury

• pain/discomfort

what is an active insufficency

• muscle cannot contract more than it is due to shortness

what is an passive insufficiency

• muscle cannot lengthen more due to limits in ROM

what is muscular fitness health related components of fitness

• ability for a muscle to generate force (strength) repetiviely for a sustained period (endurance)

• sub types include static, dynamic, eecentric, iso and concentric

what are some consequences for not engaging in muscular fitness?

• inaibility to perform physical tasks properly

• inability to sustain perfomance of moderate→high intensity physical tasks

• increased risk of MSK injury

• impairment in static and/or dynamic balance

• muscle spasms/cramping

what is the physical activity definition in Canada and the 3 acitvity classifications

• level of LTPA for canadians older than 12

  • active: 3+ kcal/kg/day

  • moderate: 1.5-3 kcal/kg/day

  • inactive: less than 1.5 kcal/kg/day

  • sedentary: 0 kcal/kg/day

what are the physical activity guidelines for healthy adults

• minimum of 150 mins of mod-vig intensity aerobic PA per week

  • walking, cycling, jogging, cross-country skiing

• muscle and bone strengthning at least 2 days per week

what is the formula for esitmating tdee

• tdee = resting metabolic rate + thermic effect of eating + exercise energy expenidture

what are the 3 categories for physical energy expenditure based on normative data (~70kg)

• low intensity <3.5 kcal/min

• moderate intensity 3.5-7 kcal/min

• vigorous intensity 7-9 kcal/min