KNH 188 Exam 2 review

Physical Activity

WHO defines : any bodily movement produced by skeletal muscles that requires energy expenditure.

Physical Activity

The American College of Sports Medicine defines: any bodily movement produced by the contraction of skeletal muscles that results in a substantial increase in caloric requirements over resting energy expenditure.

exercise

is a subset of physical activity

exercise

A type of physical activity consisting of planned, structured, and repetitive bodily movement done to improve or maintain one or more components of physical fitness

True or False: All exercise is physical activity, but not all physical activity is exercise

True

Examples of Physical Activity

rowing a boat, walking across a room, brushing your teeth, writing

What are the levels of Physical Activity

Sleep, Sedentary Behavior, Light Activity, Moderate Activity, Vigorous Activity

What levels of physical activity is considered sedentary Physiology

sleep and sedentary behavior

What levels of physical activity is considered exercise Physiology

moderate and vigorous activity

True or False: METs are a useful, convenient, and standardized way to describe the absolute intensity of a variety of physical activities.

True

MET

is a multiple of your estimated resting energy expenditure.

Energy expenditure

the amount of energy an individual uses to maintain essential body functions (respiration, circulation, digestion) and as a result of physical activity.

1 MET

3.5 ml O2/kg/min (the amount of oxygen consumed while sitting at rest)

How much METS is Light activity

2.0-2.9 METs

How much mets is Moderate Activity

3.0-5.9 METs

How many mets is Vigorous Activity

≧ 6.0 METs

Physical Inactivity

the generally accepted definition is "the ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure-time pursuits and meet unforeseen emergencies

What is physical fitness?

A measure of how capable a person is to perform.

Can physical fitness attributes occur naturally?

Yes, they can occur naturally in a person or can be achieved through training.

What are the two types of attributes related to physical fitness?

Health-related attributes and skill-related attributes.

What does physical fitness allow the body to do?

It allows the body to respond or adapt to the demands and stress of physical effort.

How does physical activity differ from physical fitness?

PA = Behavior; PF = capacity

Physical fitness is accomplished by performing physical activity

Cardiorespiratory Endurance

The ability to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity (due to the ability of the circulatory and respiratory system to supply oxygen during sustained physical activity)

Muscular strength

The ability of the muscle to produce force.

Muscular Endurance

The ability of muscle to continue to perform without fatigue.

Flexibility

The range of motion (ROM) available at a joint

Body Composition

The relative amounts of muscle, fat, bone, and other vital parts of the body

Examples of Cardiorespiratory Endurance

Running from grandma, running, walking

Examples of Muscular Strength Exercises

weight lifting, lifting a couch

Examples of Muscle Endurance

Holding a kid, holding a plank

Examples of flexibility

stretching, yoga, turning your head when you reverse out of the driveway

SKILL-RELATED COMPONENTS OF PHYSICAL FITNESS

speed, power, agility, balance, reaction time, coordination

Speed

The ability to perform a movement within a short period of time

Power

The ability or rate at which one can perform work; a function of work & time.

Agility

The ability to change the position of the body in space with speed and accuracy

Balance

The maintenance of equilibrium while stationary or moving.

Coordination

The ability to use the senses, such as sight and hearing, together with body parts in performing tasks smoothly and accurately.

Reaction Time

The time elapsed between stimulation and the beginning of the reaction to it.

Skill-related components of physical fitness are also referred to as

neuromuscular fitness

neuromuscular

the complex control of muscles and movement by the brain and spinal column.

Neuromuscular/skill-related fitness tends to be sport specific. Examples?

Coordination when you shoot a basketball

Neuromuscular fitness is also vital for everyday living and healthy aging. examples

Catching your balance after you trip

True or False: Adults should move more and sit less throughout the day

True

-Some physical activity is better than none.

true

-Adults who sit less and do any amount of moderate-to vigorous physical activity gain some health benefits.

true

For substantial health benefits, adults should do at least __ minutes to ___ minutes a week of moderate-intensity, or 75 minutes to 150 minutes a week of vigorous-intensity aerobic physical activity

150 to 300

For substantial health benefits, adults should do at least 150 minutes to 300 minutes a week of moderate-intensity, or _ minutes to _ minutes a week of vigorous-intensity aerobic physical activity

75 to 150

how many minutes a week should an adult be exercising a week?

300 mins (moderate), 150 (Vigrious)

(FOR ADULTS): In addition to aerobic activity, adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on __ or more days a week, as these activities provide additional health benefits.

2

Older adults" are adults aged

65 and older

The key guidelines for adults also apply to older adults. In addition, the following key guidelines are just for older adults:

-As part of their weekly physical activity, older adults should do multicomponent physical activity that includes balance training as well as aerobic and muscle strengthening activities.

-Older adults should determine their level of effort for physical activity relative to their level of fitness.

true

-Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely.

-When older adults cannot do 150 minutes of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and conditions allow

Older adults with chronic conditions should aim to be physically active according to their individual abilities and restrictions, even if they cannot meet the recommended 150 minutes of moderate-intensity aerobic activity each week.

Children and adolescents ages 6 through 17 years should do __ minutes or more of moderate-to-vigorous physical activity daily

60

Aerobic: Most of the 60 minutes or more per day should be either moderate or vigorous-intensity aerobic physical activity and should include vigorous-intensity physical activity on at least __ days a week.

3

Muscle-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least ___ days a week.

3

Examples of muscle-strengthening for children and adolesences:

tug of war, yoga, climbing a tree

Bone-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least __ days a week.

3

Examples of bone-strengthening for children and adolesences:

Hopping, skipping, jumping, jumping rope, running, sports that involve jumping or rapid changes in direction

% of adults who met the Physical Activity Guidelines for aerobic physical activity

53.3%

% of adults who met the Physical Activity Guidelines for both aerobic and muscle-strengthening activity

23.2%

Adults requirements for PA are the same for

older adults.

Who said: Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.

Plato

Dr. Jeremy Morris was the first researcher to connect physical activity to _____ _____ disease.

Coronary Heart

He received his medical degree in 1934 from the University College London Medical School, then served in in the Royal Army Medical Corps during WWII

JEREMY N. MORRIS

Professor Morris and his colleagues began to entertain the notion that deaths from CHD might be less common among men engaged in physically active ____ than among those in ___________ jobs.

Work, sedentary

___ had about half the incidence of MI and a much lower risk of death than the ____

conductors, drivers

To corroborate his findings further, Dr. Morris did a study of

Postal Workers

Morris; compared postmen who delivered the mail by walking or riding bicycles to the clerks and telephone operators behind the window at the post office

What were the results?

the Postal carriers had a far lower risk of heart attack than the clerks and telephonists who sat at desks all day.

Dr. Jermey Morris was doing his studies in London, who was doing similar in the United States?

Dr. Paffenbarger

He earned a bachelor’s degree from Ohio State University in 1944, and subsequently graduated from Northwestern University’s medical school in 1947

Ralph Paffenbarger

Dr. Paffenbarger followed his medical education with a master’s and doctorate in public health from Johns Hopkins University

and became a prominent epidemiologist focusing on the relationship between physical activity and health.

• Practiced/taught/researched at UC Berkley, Stanford, and Harvard

He contributed significantly to public health and epidemiology. Ralph Paffenbarger

• In the 1950s, Dr. Paffenbarger began a long-term study of longshoremen in San Francisco

  • Longshoremen work on the docks loading and unloading cargo from ships

• He examined coronary heart disease (CHD) in men who performed strenuous, moderate, and light tasks working as longshoremen.

• After 22 years of follow-up, longshoremen engaged in strenuous work experienced fewer coronary events than those in light or moderate classes of work.

• Risk of death was lower for those doing strenuous work compared to light or moderate work. 

Morris’s studies of London bus drivers and Paffenbarger’s studies of longshoremen and college alumni (Harvard Alumni Study) were the first to link ?

physical activity and exercise to a lower risk of heart disease

Historical Benchmark: Outlined the consensus of the scientific community (panel of 100 experts) about the beneficial effects of physical activity on:

• Overall Mortality

• CVD

• Cancer

• Type II Diabetes

• Osteoarthritis

• Osteoporosis

• Obesity

• Mental Health

• Health-related Quality of Life

IS THERE ANYTHING PA CAN’T DO?

Lower risk of all-cause mortality
•   Lower risk of cardiovascular disease mortality
•   Lower risk of cardiovascular disease (including heart disease and stroke)
•   Lower risk of hypertension
•   Lower risk of type 2 diabetes
and more

Benefits of regular PA or exercise?

Improvement in cardiovascular and respiratory function, Reduction in Cardiovascular disease risk factors, decreased morbidity and mortality and enhancement of overall health and quality of life.

How much moderate and vigorous activity should you do a day?

60 to 75 minutes per day of moderate-intensity activities, or 30 to 40 minutes per day of vigorous-intensity activities

Regular physical activity both prevents the _____ of and reduces CVD risk factors.

Onset

Regular physical activity both prevents the onset of and reduces CVD risk factors. Name those factors:

• Reduced resting systolic/diastolic pressure 

• Increased serum high-density lipoprotein cholesterol and decreased serum triglycerides 

• Reduced total body fat, reduced intra-abdominal fat 

• Reduced insulin needs, improved glucose tolerance 

• Reduced blood platelet adhesiveness and aggregation 

• Reduced inflammationReduced risk of stroke and heart attack, improved metabolic health, lower blood pressure, and better blood sugar control.

Lower risk of CVD incidence and death

There is an immediate reduction in blood pressure following a single bout of exercise (acute)

This immediate effect is known as the "acute response" to exercise, where blood pressure decreases temporarily after physical activity.

PA AND BLOOD PRESSURE

• There is an immediate reduction in blood pressure following a single bout of exercise (acute)

  • Can last for almost 24 hours 

  • The most pronounced effects seen in those with higher baseline blood pressure 

• More frequent or chronic exercise results in more sustained reductions in blood pressure (referred to as the exercise training response)

  • Not all of the mechanisms are known, but some of this is due to the effect of PA on the endothelium and on angiogenesis.

• The __________ is a thin membrane that lines the inside of the heart and blood vessels. 

endothelium

Endothelial cells release

substances that control vascular relaxation and contraction as well as enzymes that control blood clotting, immune function and platelet adhesion.

endothelial dysfunction

When the endothelium gets damaged

When the endothelium gets damaged (“endothelial dysfunction):

the arteries don’t dilate properly, there is increased inflammation, and clots and plaques are more likely to form

Physical activity improves the endothelium-dependent vasodilation in people with

hypertension

Physical activity keeps the endothelium functioning properly as we

Age

angiogenesis

Physical activity increases the size and number of blood vessels in the body

Physical activity leads to an increase in plasma volume, which reduces

Blood viscosity (thickness)

Elevated blood viscosity increases risks of

cardiovascular diseases and complications.

Moderate physical activity decreases both

platelet adhesion (stickiness) and aggregation (clumping)

platelet adhesion

(stickiness)

aggregation

(clumping)

Exercise training improves:

Endothelial function, promotes proangiogenic pathways, increased insulin sensitivity, which overall reduces resting blood pressure

Exercise appears to enhance the ability of skeletal muscles to utilize ______ (specifically triglycerides) as opposed to glycogen for fuel

lipids ( which reduces lipids in blood)

Physical activity _________ HDL levels

increases

LCAT

an enzyme that helps form HDL, is increased following exercise training