PA and Health

Health

A state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity

The dimensions of wellness

Physical, occupational, social, intellectual, spiritual, and emotional

DoW- physical

physical function of the body

ex. fitness, injury, self-care, sleep

DoW- Occupational

Personal satisfaction and enrichment in ones work life

ex. attitude and satisfaction with work

DoW- social

contributing to society/relationships

ex. supportive and caring friendships

DoW- spiritual

Search for meaning and purpose in human existence

ex. peace and conectedness

DoW- emotional

Awareness and acceptance of ones feelings

ex. stress and anxiety, depression

DoW- intellectual

Creative and stimulating mental activity

ex. hobbies, interests, exploring new things

Physical activity

any bodily movement and action

ex. lecturing, moving arms and legs (mindless)

exercise

physical activity that enhances and aspect of fitness

ex. specific and intentional actions (20 mins)

Fitness (fit)

attainment of specific criteria to function efficiently and effectively

ex. muscular index, Vo2 max, exercise and eating well daily

Physical activity (behavior) domains

occupational: working at a hospital will get lots of steps and movement

leisure time: where exercise happens the most

domestic: cleaning apartment for 45 mins

transport: walking to class

fitness dimensions

health related aspects, skill related aspects, metabolic fitness and bone fitness

health related aspects

cardiovascular endurance, muscular endurance, muscular strength, flexibility, and body composition

skill related aspects

agility (moving quickly), balance (control of body), coordination, power, speed, and reaction time

metabolism fitness

blood glucose, blood lipid, and blood hormone levels

bone fitness

bone density and structural integrity

Public health

science and practice of protecting, promoting, and improving the health of populations and communities. The shift over the last 100 years has been from infectious diseases to now chrinic illness.

Areas of specialization

epidemiology, environmental health, health promotion and education, health administration and policy, and biostatistics

epidemiology

study of distribution and determinants of disease and disability in populations

environmental health

external factors (water filter, clean air)

health promotion and education

strategies and dealing with health threats through our behavior

health administration and policy

delivering public health services (managing deliveries)

biostatistics

analysis of data, interpretation of study results.

Basic research designs

case study, cross sectional study, case control, longitudinal study, and experimental study

Case study

describes what happens to one or a few individuals

ex. measure physiological during exercise

cross sectional study

compare groups of people at a given period of time

ex. descriptive data of fit and unfit individuals

case control

individuals with a certain condition compared to those without

ex. PA levels of those with and without cancer

longitudinal study

groups of people followed over time

ex. over 40 years, study PA behavior and heart disease

experimental study

examine a group before and after training (pre/post)

ex. what happens to group of individuals that do workout vs. dont workout

What happens during exercise

stress that is placed on the body, challenge to maintain homeostasis, muscles contract which requires energy (ATP)

• this alters PH levels, increase in core temp, stress on joints

Graded Exercise Test (GXT)

person wears a mask to collect gas samples (exchange) during exercise.

-Looking at the exchange of oxygen and carbon dioxide to learn the amount of oxygen used and needed.

-Intervals of an advanced stage on a treadmill or bike until the person is working at a maximal or submaximal effort.

-Measure oxygen at each stage, BP, and HR

This determines the maximal aerobic capacity (Vo2 max), normal response during exercise for that individual

MET

metabolic equivalent - energy requirement per movement

-1MET = resting energy expenditure

-1 MET = 3.5 ml/kg/min

-1 MET = 1kcal/kg of body weight/hour

Energy Expenditure

energy required

-Gross EE = PA plus resting EE

-NET EE = energy expenditure only through PA (Gross - 1 MET)

Light intensity activity

less than 3 METS

ex. sleeping, writing, watching TV

moderate intensity activity

3 to 6 METS

ex. bicycling stationary, home exercise, walking at 3.0 mph

vigorous intensity activity

more than 6 MET

ex. jogging, jumping jacks, rope jumping

Cardiovascular exercise variables

Heart rate, blood pressure, stroke volume, cardiac output

Heart Rate

frequency of heart beats (beats/minute)

60/80 average

Blood pressure

Systolic- pressure when heart is contracting (pumping) upper #

Diastolic- pressure when heart is relaxed (filing) bottom #

Stroke Volume

amount of blood pumped per beat

Cardiac Output (Q)

amount of blood pumped per minute (L/min)

Q = heart rate x stroke volume

O2 extraction

amount of oxygen removed from blood

aVo2 difference

difference between artery and venous oxygen valves in the muscle

Vo2

volume of oxygen utilized during exercise

-directly related to intensity of exercise (intense workout=more oxygen required)

-function blood pumped and oxygen extracted

Vo2 Max

amount of oxygen used at maximal exercise

Short term changes during one bout of exercise

all changes are increase except for BP (diastolic) is maintained

-stretching: all are slightly increased

-weight training: all changes are increased

Kinesiology

study of the physiological processes and anatomy of the body during movement.

sliding filament theory

series of chemical reactions

-Need ATP

-Proteins slide over each other

-muscle contrations

Muscle fiber types

fast twitch (light), slow twitch (dark)

-not everyone has the same proportions and we cannot change that

Fast twitch

anaerobic, recruited for strength and speed

Slow twitch

aerobic, recruited for endurance efforts

Bioenergetics

Transfer of energy in living systems

Energy = food consumed

• Fats, carbs, and protein

ATP

energy

adenosine triphosphate

This is split into 3 different areas

Physical activity (20-30%)

• When not active, BMR gets the PA percentage

Thermic effect of food (10-15%)

Basal metabolic rate (55-60%)

• Calories your body needs for basic daily functions

aerobic energy system

(with oxygen) (endurance-based) (longer periods of working out) Long-term source

-oxidative system

-uses oxygen to get energy from fat

-slower energy production, long-lasting (3+ mins)

anaerobic energy system

(without oxygen) (short-period workout) (high intensity)

Immediate source

• Phosphagen system (10 sec)

• Fastest, short-lasting

Short-term source

• Glycolysis - Glucose stored in cell and within the muscle

• Fast, intermediate duration (20-120 seconds)

ATP stored in muscles

available for immediate use (1-2 seconds)

marathon

oxidative system mainly

1,500m run

glytotic system mainly

100m sprint

phosphagen system mainly

Principals of training

specificity, overload, progression, reversibility

Specificity

which aspect of fitness do I want to change? speed? strength?

overload

challenge at a level beyond which normally accustomed

FITT (frequency, intensity, time, and type)

Progression

adaptations that occur (increase)

ex. walk 5 mins, run 1 —> 2 weeks later walk 5 mins, run 5

reversability

gains are lost when overload is removed

Lactate threshold

The accumulation of lactate (indication of glycolysis)

Vo2 (long term changes)

same, same, increase

HR (LT change)

decrease, decrease, same

BP systolic (LT)

decrease, decrease, increase

BP diastolic (LT)

decrease, decrease, same

Stroke volume (LT)

increase, increase, increase

Cardiac Output (LT)

same, same, increase

avo2 difference (LT)

slight increase, increase

Coronary circulation

increase, increase, increase

resistance HR (LT)

same, decrease, same

resistance BP (LT)

decrease, decrease, increase

resistance Vo2 (LT)

same