A.3.2.1 Benefits to health of being active

what are some benefits of physical activity

• improves sleep quality

• balance improved

• reduced risk of obesity

• support bone health

recomennded hours of activity for elderly

150 minutes of moderate-intensity aerobic

recommended hours of activity for adolescents

60 daily minutes (all intnsity0

recommended hours of activity for elderly

150-300 minutes of moderate-intensity and 75-150 of vigorous intensity weekly

what are pathogens

microorganisms that cause disease in humans, animlas or plants

what are some positive exercise implications on the immune system

• regular bouts of short lasting to moderate to vigorous intensity can be beneficial for our immune system

• improves the lymphatic system

what are some negative exercise implications on the immune system

• repetitive, long, high-intensity can be immunosuppressive

• Inflammatory response to muscle damage can become overactive due to training levels

• high levels of stress hormones (cortisol) reduce WBC = which cannot fight infection

what factors lower immunity in athletes

1. intensified training

2. sleep deprivation

3. poor nutirion

4. low energy availability

5. environmental extremes

how do you maintain immune health

1. Maintain

2. Rest

3. Monitor

4. Monitoring

5. Match

6. Eat

maintain…

training load/intensity

rest…

and recovery

monitor…

pschological wellbeing

monitoring…

sleep

eat…

a well-balanced diet

what is a hypokinetic disease

a disease associated with a sedentary life

what are the five main hypokinetic disease

1. osteopersois

2. obesity

3. hypertension

4. cardiovascualr disease

5. type 2 diabetes

what are risk factors

conditions or behaviours that increase the likelihood of developing a disease

what are health risks

the negative consequnces or complications that occur if the disease develops

1 - osteoperosis

severe loss of bone mass with deterioration of the bone leading to increased bone fractures

what are some health factors for osteoperosis

• low BMI

• low calcium uptake

• cigarrete smoking

• genetics

what two main factors determine osteoperosis

peak bone mass as a young adult and rate of loss of bone mass

when is there peak bone mass

in teenage years

what is an ectomorph

a person with propotionally less bone density because bones ar elonger

where do bone adaptations happen the most

areas that experince stress

what does weight-breaing do to bones

applies stress, strengthens bones and slows down bone breakdown

2 - obesity

excess body fat that can endanger health

how is it measured

waist circumference or BMI

why is BMI unreliable

does not account for differences in muscle mass, bone density, fat distribution or overall composition

health facctors of obesity

• type 2 diabetes

• CVD

• hypertension

• cancer

3 - hypertension

disorder of the heart and blood vessels that can include coronary heart disease and high BP

4 - CV diseases, what is atherosclerosis

hardening of the arteries due to the accumulation of fat and cholesterol

what are some risk factors of CVD

• cigarette

• high BP

• type 2 diabetes

• high amounts of LDL cholesterol

how can exercise reduce CVD

1. increase size of coronary arteries

2. prevent obesity, diabetes and high BP

3. raises good cholesterol levels (HDL)

5 - type 2 diabetes

a chronic condition where the body resists insulin or produces insufficient amounts, resulting in high blood sugar levels (hyperglycemia)

what are the causes of t2 diabetes

• insulin resitance

  • pancreas not producing enough insulin

• genes

• lifestyle facotrs (poor diet, lack of exercise)

type 1 vs type 2 diabetes similarities

• represent an imbalance of insulin

• treated by insulin

• can cause kidney disease or nerve damage

type1 diabetes

• destruction of insulin producing cells in the pancreae

• manifests in young people

• treatment = insulin injections

type 2 diabeets differences to t1

• a disease of insulin resistance

• found in older adults

• treated through dietary modifications/exercise

• assoicated with hypertension, high levels of cholesterol, obesity