P.E Exam Revision

Sedentary Behaviour

Energy expenditure levels at resting or low levels

Inactivity

Insufficient Physical Activity to achieve health benefits

Type 2 Diabetes

Result of excess sugar in blood. Pancreas cannot produce insulin

Obesity complications

Heart disease and complications. Higher risk of cancer. Higher risk of stroke. Hypertension

Guidelines for Infants (0-5yr) F.I.T.T

Everyday. Intensity N/A. 3 hours a day. Floor based crawling. Younger than 2= no electronics. 2-5 less than 1 hour of electronics

Guidelines for Child (5-12yr) F.I.T.T

Everyday. Moderate - Vigorous. 1hr or more per day. Aerobic/ strengthening activities. Break up long periods of sitting, electronics should be no more than 2 hours

Guidelines for Young Adults (12-17) F.I.T.T

Everyday. Moderate - vigorous. 1hr or more per day. Aerobic / strengthening activities such as playing sport. Break up long periods of sitting, no more than 2hr of L.T.T (Leisure Time Technology)

Guidelines for Adults (18-64yr) F.I.T.T

Most-Everyday, 5 days or more per week. Moderate - vigorous. 2 ½ - 5hr moderate &or 1 ¼ -2 ½ hr vigorous per week. Aerobic/ strengthening. Break up periods of sitting.

Guidelines for Older Australians (65+) F.I.T.T

Most-every day. Moderate. 30mins. Fitness/strengthening/balance/flexibility. Start at a manageable level.

What Is Physical Activity

Any form of bodily movements where energy expenditure is raised above resting levels

Structured P.A

Activity that is planned. example, footy training

Incedental P.A

Physical activity accumulated throughout the day without planned activities. Example, Walking the dog

Domains.

H.O.L.A. Household, Occupational, Leisure time Active transport

Household domain def

Completing household chores resulting in higher then resting levels anergy expenditure. Example, Sweeping, mopping, mowing

Occupational Domain def

Physical activity resulting from work. Example, carrying bricks on site as a tradie

Leisure Time Domain Def

No formal rules, sporadic and unstructured. “Fun”. Example, going surfing

Active Transport Domain Def

Any form of human powered transport to get to and from specific places. Example, Walking to the station going to work.

Dimensions of Physical Activity

F.I.T.T. Frequency, Intenstity, Time/Duration, Type.

Frequency Dimension

How much effort is required to engage.(sedentary, light, moderate, vigorous)

% of max heart rate and their corresponding intensity.

Sedentary= <40%. Light=40-54%. Moderate=55-69%. vigorous 70% and higher.

Borg Rating

7 or less. No exertion. 8-11 Light. 12,13 Somewhat hard. 14,15,16 Hard. 17,18. Very Hard. 19,20 Max exertion

Time/Duration dimension

Refers to the period of time a person is active.

Type Dimension

The type and kind of activity someone is doing.

Subjective Measure

Opinion/Feeling based. Rely on the observer rather than hard stats and facts. Diary/ Log is an example

Subjective measure pros and cons

Both Quantitative and Qualitative. Quick easy and cheap. reliability and validity is compromised. Biases and external factors affect. Interveiwer may be needed for more accurate data

Objective measure

Fact/statistic based Independant of observer. Example, Heart rate measure showing intensity

Pros and cons of objective measures

Strong accuracy and validity. Can be expensive. Most objective measures cannot show all dimensions and domains

Pedometer advantage and disadvantage

Low cost, easy to use. Cant store data. Cant measure intensity. Cant access dimensions( No F.I.T.T)

Accelerometer advantage and disadvantage

Easy to use. Can track time. Can track intensity. They are costly and cant adress frequency or type.

Direct observation positive and negative

Highly useful information. Can address all dimensions (F.I.T.T). Difficult with bigger groups. Time consuming and costly.

Inclinometers

Differentiate between standing and sitting. Ease of use.

Sociocultural Factors

Historical influences. Parental support. Cultural needs and differences. Environmental influences. Geographic position. Individual factors such as self worth.

Historical Influence

Past sporting greats and sterotypes relating to an individual drive people

Cultural influences

Religious expectations and language barriers drives less physical activity.

Social Influence

People around you pushing physical activity. Parents or peers.

Environmental Influences.

Accessibility and nicer environment drives more physical activity.

Geographical Influences

Position and natural environmental influences amount of physical activity

Enablers of Physical Activity

Can be percieved or real. Psychological or physical. Enables people to do more physical activity

Barriers of Physical Activity

Can be physical or psychological. Blocks people from conducting more physical activity.

Demographic Barriers

Male and female differences

Social Barriers

Lack of social support when doing Physical Activity

Cultural barriers

Differences between cultural norms

Environmental Barriers

Physical environment Physical activity is being conducted in

Socio Ecological Model

Multiple levels of influence on behavior and emphasises environmental and policy influence. Consists of Individual factors social environment physical environment and policy and organisational factors.

Individual Factors

Age, Socio economic status, attitudes, diet, education, enjoyement, genetics, self efficacy, barriers, gender

Social Environment (SEM)

Friends and family social support, ethnicity, social and cultural norms, peers active partners social SES

Physical environment (SEM)

Urban planning, access to parks etc., Built/ natural, Topography, safety, traffic

Policy and Organisational factors

Policies: Law regulation, rules to guide behaviour.

Organisational Factors: Social institutions and includes rules and regulations.

Benefits of sport

Better social connections. Physical and mental health benefits. Better academic performance. Reduced Crime Rate. Economic boost.

Examples of Individual vs Populational Promotion of P.A

counselling, web based media vs mass media, policies

Various ways of fatigue?

Pc depletion, Metabolic by product build up, Glycogen depletion.

Atp Pc pros and cons

Fastest rate of supply, low yeild, short duration, high explosivity

Anaerobic Glycolisis pros and cons

Fast rate of supply, low yeild, relatively short duration. High energy contribution

How do hydrogen ions interfere with muscles?

Lowers ph levels (Acid build up) interfere with CNS interferes with muscle contractions

How does anaerobic glycolisis work

Glucose breaks into atp and hydrogen and pyruvic acid. the hydrogen and acid form lactic acid due to the lack of oxygen which then exits through blood stream

What does incomplete breakdown mean

Due to lack of oxygen being able to convert hydrogen and pyruvic acid back into atp they must form lactic acid which then builds up in the muscle before leaving via blood stream

Yeild of Anaerobic glycolisis

2Atp fast rate but low yeild

Why does anaerobic system have a fast rate of supply

Due to oxygen not having to travel to the muscle and glycogen stores already being nearby unlive aerobic system.

What 3 situations is the Anaerobic system the most relied upon

High intensity submaximal efforts. Repeated maximal efforts with not enough time for pc stores to fully replenish. Excercising greater than vo2 max

What is the best recovery method for the anaerobic glycolisis system.

An active recovery as the increased intake of oxygen enables lactic acid to exit the blood stream faster due to increased circulation

Where in the muscle does anaerobic glycolisis occur

In the sarcoplasm