EPHE 143 midterm 1

Health

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

Physical Actvity

any bodily movement produced by skeletal muscles that results in energy expenditure and increases heart rate and breathing

Exercise

Physical activity that is planned, structured, repetitive and purposeful in the sense that improvement of maintenance of one of more components of physical fitness is an objective

Physical Fitness

A set of attributes that relate tot he ability to perform physical activity

Components of physical fitness

cardiorespiratory fitness, muscular strength, muscular endurance, flexibility, body composition

Sedentary Behaviour

any walking activity of

MET

metabolic equivalent of task. The ratio of expended energy relative to sitting quietly

Light Activity Level

1.6-2.9 METs

Moderate Activity Level

3-5.9 METs

Vigorous Activity level

\>\= 6 METs

According to the Canadian Physical Activity Guidelines for adults, to achieve health benefits, adults aged 18-64 years should accumulate at least \_______ minutes of moderate-to-vigorous intensity aerobic physical activity per week, in bouts of 10 minutes or more.

150

According to the Canadian Physical Activity Guidelines for adults, to achieve health benefits, adults aged 18-64 years should add muscle and bone strengthening activities using major muscle groups, at least \____ days a week.

2

The cost of physical inactivity in Canada is

$6.8 B

The cost of physical activity worldwide is

$53.8 B USD

Lack of physical activity worldwide leads to \____ million premature deaths/year.

4-5

Evidence suggests that \_____ min of walking or MVPA a day can offset the risks associated with sedentary behaviour.

60-75

The founder of Canada's public education system and proponent of PE in school is \_______.

Edgerton Ryerson

kiniesiology

academic discipline that spans the biophysical, socio-cultural, psychological, and neuromotor control aspects of human movement and performance.

Exercise physiology

study of functions and adaptations of living organisms, their bodily parts, and their organic and chemical processes as a result of increased energy demand due to muscle contraction

Physical education

educational process that develops the knowledge, skills, and understanding for lifelong physical health and mental well-being

Biomechanics

applies the methods of physics and mechanics to the study of human motion and the motion of sports objects

motor behaviour

study of the development, control, and learning of motor skills

physical and health education

Experience that results from freely chosen participation in physical, social, intellectual, creative and spiritual pursuits that enhance individual and community wellbeing.

recreation

study of the factors that are related to participation and performance in sport, exercise, and other types of physical activity

experimental study design

random assignment of intervention or control condition(s) to participants (ex: randomized clinical trial)

observational study design

outcome is observed and compared between different participant groups (ex: cross-sectional, case-control, prospective cohort study (aka longitudinal cohort study)

cross sectional

outcome of interest at one point in time

case control

identify the cases (group known to have the outcome) and the controls (group free of the outcome). Then, look back (retrospective) to compare the exposure in the case group vs the control group

prospective cohort (longitudinal cohort study)

follow a group of similar individuals (cohorts) over time who differ in certain factors of interest. Then, determine how these factors affects rates of certain outcome

randomized clinical trial

participants are randomly assigned to receive either an intervention or no intervention (control). Then, groups are followed for a period of time to determine if they differ in outcome(s) of interest

What boolean operator locates citations with all specified search terms?

AND

What boolean operator locates citations with one or all of the specified search terms

OR

What boolean operator eliminates citations with specified search terms?

NOT

What boolean operator changes the order in which terms are processed?

( )

What boolean operator is used to have the specific phrase searched?

" "

What is an article critique?

A systematic way of objectively reviewing a piece of research to highlight its strengths and weaknesses, evaluate its applicability to practice, and access its contribution to the body of knowledge

neuroplasticity

ability of neural networks to change based on experience

Plasticity primarily expressed by a change in \______________________________ at the level of the synapse (including number of synapses supporting behaviour)

connectional strength

For effective, long lasting plastic change, stimulation needs to be of sufficient \_________________.

frequency, repetition/duration, and intensity/focus

In a healthy 24 hours, \____________ of light physical activities, including standing is recommended.

several hours

In a healthy 24 hours, getting \__ to \__ hours of good-quality sleep on a regular basis, with consistent wake-up times.

7, 9

In a healthy 24 hours, limiting sedentary time to \___ hours or less is healthy. With no more than \___ hours of recreational screen time

8, 3

What is VO2 max?

maximal amount of oxygen consumed per minute of exercise normalized to body weight expressed as L/min or ml*kg/min

heart rate

HR; the number of times the heart beats per minute

stroke volume (SV)

amount of blood ejected by the left ventricle per beat

cardiac output (Q)

amount of blood ejected by the left ventricle per minute ( Q \= SV * HR)

a-vO2 diff

the difference in the oxygen content of the blood between the arterial blood and the venous blood

VO2 \= O2 transport * O2 utilization

the fick equation

absolute VO2

total volume of oxygen taken into the body (L/min). Used to compare athletes who take part in sports where weight is supported

relative VO2

volume of oxyen taken into the body relative to body weight (mL/kgmin). used to compare athletes who have to support their own body weight

motor unit (MU)

motor unit composed of motor neuron and all the muscle fibers it innervates

primary motor cortex

controls all voluntary movements

upper motor neuron

carries signal through spinal cord. Decussates (crosses to opposite side)

lower motor neuron

carries signal from spinal cord to muscle

Neural adaptations to resistance training is evident after \____ weeks in general population.

1-2

There is an increase in muscle size and bone mineral density in general population after \____ weeks of resistance training.

6-8

What is required for muscle hypertrophy?

Mechanical tension, metabolic stress, and muscle damage

After a single RT session, protein synthesis peaks at \_____ hours post-exercise.

24

What does BFR stand for?

Blood Flow Restriction

What is BFR?

resistance training with hypoxia

How does BFR work?

hypoxic environment \= increased build up of metabolites \= increased endocrine response

What are the side effects of BFR?

hemorrhage and numbness

BFR is proven to replace heavy resistance training. True or False?

False, it is only useful in cases where the athlete needs to minimize structural load, return to play settings, and travel setting where equipment is limited.

sport psychology

helping athletes consistently perform in the upper range of their capabilities and more thoroughly enjoy the sport performance process

physiological arousal

autonomic response that results in the excitation of various organs of the body

anxiety

unpleasant state of high arousal

trait anxiety

aspect of our personality

state anxiety

emotional response to a specific situation in a specific moment

stress

threat is perceived and responds with a series of physiological and psychological changes

Drive Theory

inverted U hypothesis

catastrophe model

zones of optimal functioning

social facilitation theory

an improvement in performance produced by the mere presence of others

mental health

a state of well-being and effective functioning in which an individual realizes his or her own abilities, is resilient to the stresses of life, and is able to make a positive contribution to his or her community

Potential mechanisms for the effects of physical activity on mental health outcomes are\______________________,\_______________________, and \_________________.

neurobiological, psychosocial, behavioural hypothesis

neurobiological hypothesis

regular physical activity causes structural and functional changes to the composition of the brain.

neurobiological hypothesis research concludes that

aerobic fitness is associated with the sparing of brain tissue in aging humans.

psychosocial hypothesis

regular physical activity is determined via the interchange between people and their environment

self-determination theory

the degree to which an individual's behaviour is self-determined and the processes through which an individual acquired the motivation to initiate new behaviours and maintain them over time.

psychosocial hypothesis research concludes that

self-determination theory improves weight loss

behavioural hypothesis

changes in PA behaviour mediated by changes in relevant and associated behaviours such as improved sleep, self-regulation, and coping skills

behavioural hypothesis research

Yoga Education had improvement in measures of resilience, anger, and fatigue vs regular PE class

PHE Pedagogy

The study of teaching and learning processes of physical activity with particular emphasis on curriculum and instruction and teacher education in K-12

\_____ min MVPA/day involving a variety of aerobic activities and \___ days a week of vigorous PA & bone strengthening exercise

60, 3

5-13 year olds need \____ to \___ hours of sleep

9,11

14-17 years need \____ to \____ hours of sleep

8,10

children are limited to less than \_____ hours of recreational screen time

2

What are the three fundamental movement skills that all kids should know?

body management, locomotor, object control skills

Active start are years...

0-6

FUNdamentals are years...

6-9

Learn to Train are years...

9-12

transtheoretical model

precontemplation, contemplation, preparation, action, maintenance, relapse

how many stages of change in a transtheoretical model?

6

What is goal setting?

objective aim of action... attaining a specific standard of proficiency on a task, usually with a specified time limit

What does SMART stand for?

Specific, Measurable, Attainable, Realistic, Timely

mechanistic theory

goals influence performers through importance, self-efficady, feedback & task complexity.

Cognitive Theory

Athlete goals are linked to levels of anxiety, motivation and confidence

performance orientation

athlete defined success based on learning and self-improvement: high perceived ability

success orientation

athlete defined success based on social comparison and winning: high perceived ability