KIN 2123 - Exercise as Medicine Study Guide

Vocabulary flashcards covering core cardiovascular, metabolic, behavioral, sleep, stress, and chronic disease concepts from KIN 2123.

CVD

Umbrella term for disorders of the heart and blood vessels (hypertension, atherosclerosis, CAD, MI, stroke, heart failure).

Hypertension

Chronically elevated blood pressure ($\text{BP} \approx \text{cardiac output} \times \text{vascular resistance}$) that is damaging even when asymptomatic.

Atherosclerosis

Active biological process in the arterial wall (endothelial dysfunction \rightarrow lipid retention \rightarrow inflammation \rightarrow plaque), rather than simply fat clogging a pipe.

Ischemia

Blood flow inadequate for tissue oxygen demand.

Myocardial infarction (MI)

Prolonged severe ischemia causing heart muscle death.

Insulin resistance

Condition where tissues respond less effectively to insulin, leading to impaired glucose regulation and risk of type 2 diabetes (T2D).

Post-exercise hypotension

Temporary drop in blood pressure (BP) after an exercise bout.

LARC-style thinking for exercise

Philosophy of starting where the person is; a progressive, tolerable, sustainable dose beats an ideal dose that is never performed.

Public-health activity target (adults)

$\ge 150\,\text{min/week}$ of moderate aerobic activity (or vigorous equivalent) plus muscle-strengthening $\ge 2\,\text{days/week}$.

Initiation vs. Maintenance

Initiation involves starting when novelty or urgency is high, whereas maintenance requires repeating activity when motivation fluctuates and life is inconvenient (designing for the ordinary Tuesday).

Self-Determination Theory (SDT) needs

Three psychological needs: Autonomy (meaningful choices), Competence (success at a realistic level), and Relatedness (support/connection).

The Gap vs. The Gain

Evaluating progress relative to where you started (the Gain) rather than only relative to an ideal (the Gap).

Minimum / Normal / Ideal plan

Building flexible tiers so physical activity survives changing life circumstances, ensuring busy weeks still achieve the minimum.

Use

Substance exposure or consumption; does not automatically equal a disorder.

Misuse

Substance use that creates risk or differs from intended or medical use.

Dependence

Physiologic adaptation to a substance characterized by tolerance and withdrawal; not automatically addiction.

Substance Use Disorder (SUD)

Clinical pattern of impaired control and continued substance use despite meaningful harm.

Addiction learning loop

Behavioral cycle characterized by: Trigger \rightarrow craving \rightarrow use \rightarrow reward/relief \rightarrow withdrawal/negative affect \rightarrow strengthened memory/expectation.

NREM stages

Non-REM sleep stages: N1 (transition), N2 (stable; sleep spindles and K-complexes), and N3 (slow-wave/deep; physical restoration).

REM sleep

Sleep stage characterized by an active brain, muscle atonia, emotional processing, and memory, which lengthens later in the night.

Two-process model

Sleep regulation model comprising Process S (homeostatic sleep pressure building while awake; adenosine involved) and Process C (circadian timing of alertness/sleep propensity).

Suprachiasmatic nucleus (SCN)

The master clock for which light from the retina serves as the primary zeitgeber for $\sim 24\text{-h}$ rhythms (sleep-wake, hormones, temperature, metabolism, alertness).

Stress

The body and mind's response to demands or challenges that require adaptation.

Stressor

The event or demand that requires adaptation (includes exercise itself).

Eustress

Manageable or beneficial challenge that can increase arousal and engagement (e.g., a challenging workout or competition).

Distress

State occurring when demand exceeds perceived coping capacity and feels overwhelming.

Energy expenditure

Total daily caloric output consisting of BMR (basal metabolic rate) + physical activity (exercise + NEAT) + TEF (thermic effect of food).

NEAT

Non-exercise activity thermogenesis; calories expended through daily movement outside of formal exercise.

Healthspan

How long you maintain health, function, independence, and quality of life (QoL), compared to lifespan (how long you are alive).

Sarcopenia

Age-related loss of muscle mass, strength, and power.

Frailty

State of reduced resilience and increased vulnerability to stressors.

Osteoporosis

Condition characterized by low bone mass and increased fracture risk.