kins 2500 midterm

wellness

state of being in good health, especially as an actively pursued goal

stay healthy through the lifespan requires focus on

healthy habits, motivation, behavioral choices

daily choices =

habits = lifestyle

life expectancy

how long you’ll live

where has the longest life expectancy?

84 years

where has the shortest life expectancies

africa

blue zones

places around the world with the longest life expectancy

life span

number of years lived from birth to death

health span

number of years of life from birth to death for which an individual is functional and disease-free

new perspective on wellness

wellness can be thought of as a process, making personal choices for a more successful existence

components of wellness

physical, emotional, intellectual, social, environmental, occupational, financial, spiritual

physical component of wellness

carrying out daily tasks with vigor, managing behaviors

emotional component of wellness

ability to understand and accept your feelings

intellectual components of wellness

being a lifelong learner; focus on growth throughout the lifespan

social component of wellness

ability to maintain positive, satisfying interpersonal relationships

environmental components of wellness

livability

occupational components of wellness

happiness and satisfaction gained from the work you choose

financial components of wellness

managing finances appropriately

spiritual components of wellness

possessing values, beliefs, and principles to live by; sense of purpose

exercise

subset of physical activity that is planned, structured, intentional, repetitive; goal is to improve one or more aspects of physical fitness; frequency, intensity, time, type, volume, progression

who makes the guidelines for exercise

ACSM

physical activity

bodily movement that increases energy expenditure above resting levels; domains: leisure, domestic, occupational, transportation; voluntary or non-voluntary, spontaneous

who makes the guideline for physical activity

HHS

sedentary behavior

waking behavior with energy expenditure

who makes the guidelines for sedentary behavior

no established guidelines (yet)

history of exercise recommendations

“exercise prescription” - used by fitness and medical professionals for decades; often omit physical activity just for the sake of moving

cardiorespiratory fitness recommendations

> 3 days/week; moderate and/or vigorous; 30-60 min/day moderate or 20-60 min/day vigorous; continuous or intermittent aerobic exercise using major muscle groups

muscular strength and endurance recommendations

>2 days/wk; 60-70% 1-RM, 8-10 reps; multi and single-joint exercises

flexibility recommendations

>2-3 days/wk; to the point of tightness; 10-30 sec hold; exercise for each major muscle-tendon unit; static, dynamic, ballistic, PNF

future of fitness: exercise for real life

baby boomers as an example of changes i intentional fitness across the lifespan (1970s - high-impact aerobics, 10k races; 1980s and 1990s - low-impact aerobics, 5k races, step aerobics, indoor cycling, yoga; 2000s and 2010s - stability ball exercises, balance devices, core strength, TRX)

physical activity recommendations for prechool-aged children

physical activity every day throughout the day, active play through a variety of enjoyable physical activities

physical activity recommendations children and adolescents

60 mins or more of moderate-to-vigorous intensity physical activity daily; a variety of enjoyable physical activities; as part of the 60 minutes, on at least 3 days a week, children and adolescents need: vigorous activity such as running or soccer, activity that strengthens muscles such as climbing or push ups, activity that strengthens bones such as gymnastics or jumping rope)

physical activity recommendations for adults

at least 150 minutes a week of moderate intensity activity such as brisk walking, at least 2 days a week of activities that stregthen muscles

physical activity recommendations for older adults

at least 150 minutes a week of moderate intensity activity such as brisk walking , at least 2 days a week of activities that strengthen muscles, activities to improve balance such as standing on one foot

sedentary behavior and health

young research area, highly prevalent behavior, strong relationships between SEdD and risk of all-cause mortality and cardiovascular disease mortality

what is the 3-part human movement paradigm

physical activity, exercise, sedentarism

exercise challenges the cardiorespiratory system

increases the amount of blood circulating per minute

metabolism

the breakdown of food and its transformation into energy through various chemical processes

kilocalorie

the unit of energy to describe energy intake and expenditure

what are the 3 macronutrients

carbohydrates, fats, and proteins

carbohydrates

simple or complex; readily available energy source; easily digested, converted to glucose, release into blood; can be stored as glycogen; extra will be stored as fat

fats

excellent energy source for lower-intensity, long-duration activity; improves flavor of food; extra is stored as body fat

proteins

provide amino acids which are building blocks of tissues; last-resort energy supply; excess intake is stored as body fat

adenosine triphosphate (ATP)

the energy currency of the body

what is the purpose of ATP

needed to perform muscular work and fuel biological processes

what are the 3 energy systems that provide energy

ATP-PC, anaerobic, aerobic

ATP-PC energy systems

small amount of ATP stored in cells; immediate energy; short supply (\~10 seconds at most); muscle fatigue and failure results if other systems don’t step in

anaerobic energy systems

first \~10 seconds to 2 minutes of activity; glucose or glycogen is fuel source; does not require oxygen to be present; byproducts (lactic acid) build up and reduce muscle’s ability to contract → fatigue

aerobic energy systems

requires oxygen; major fuel source of activities lasting >2 minutes at low-to-moderate-intensity; uses multiple fuel sources; generates large supply of ATP but not very quickly; powers most of our daily activities

example sports of ATP-PC

golf swing, weightlifting

examples sports of anaerobic energy systems

200-meter hurdles, 50 meter swim

example sports of aerobic energy systems

running a marathon, distance cycle race

cardiorespiratory fitness assessment

ability to provide oxygen to the working muscles to supply those muscles with ATP; maximal oxygen consumption is the maximum amount of oxygen you can take in and use to perform dynamic exercise with large muscle groups

laboratory methods of cardiorespiratory fitness assessments

VO2max test is gold-standard measure of cardiorespiratory fitness; uses metabolic cart to measure amount of air inhaled, oxygen used from inhaled air, and CO2 exhaled; typically involved running at a set speed while incline increases every 2 minutes, takes 8-12 minutes; requires expensive equipment and expertise

field methods for cardiorespiratory fitness assessment

don’t require laboratory or special equipment; run/walk tests: participants complete as much distance as possible in a given time, participants cover a set distance as fast as possible; step tests: step at a fixed height and rate, HR after exercise reflects fitness level

benefits of cardiorespiratory fitness

weight management, ease of daily tasks, enhanced work, sport, recreation, performance; immune function; brain function and academic achievement; improved sleep and psychological well being

reduced risk of big metabolic 3

cardiovascular disease (CVDS), type 2 diabetes, cancer

cardiovascular disease (CVDS)

CVDs are leading cause of death in most developed countries, sedentary lifestyle is major risk factor for CVDs, MPVA positively affects heart, blood vessels, and quality of blood

type 2 diabetes

shares common risk factors with CVDs, together known as cardiometabolic disease, muscle contraction helps regulate blood glucose

reduced risk of cancer

research supports protective effect against breast, colon, stomach, lung, bladder, endometrium, esophagus, and kidney cancers

improving cardiorespiratory fitness - frequency

3-5 days per week is recommended, frequency influenced by intensity (benefits similar for 5 days of MOD and 3 days); >5 sessions/wk may increase risk of injury; cross-training may reduce risk of injury

improving cardiorespiratory fitness - intensity

cardiorespiratory systems and muscles adapt to the stress placed on them; greater intensity = greater benefit; adjust intensity as needed for age, health status, environmental stress, etc.; several options for monitoring intensity - heart rate reserve, metabolic equivalents of tasks, rating of perceived exertion, talk test

intensity - heart rate reserve

difference between resting and maximal HR; uses target heart rate zone to monitor intensity

intensity - METs

MEYs, or metabolic equivalents of task, are units used to describe the level to which a given activity increases energy expenditure compared to rest

1 MET is

the energy expenditure or cost of the body at rest

intensity - RPE

monitoring HR can be inconvenient; RPE is based on perception of expenditure

intensity - talk test

easiest method for determine intensity, higher intensity activities require more oxygen → breathing increases as intensity increases; MOD = can talk using full phrases/sentences; VIG = can only utter short words or phrases

improving cardiorespiratory fitness - time

inverse relationship between intensity and time, guidelines: 150 minutes of MOD or 30-60 minutes per day, 75 minutes of VIG or 20-60 minutes per day, combination of MOD and VIG, longer durations may be needed for weight loss/manage; activity may be accumulated throughout the day

improving cardiorespiratory fitness - type

rhythmic movement involving large muscle groups, skill and fitness level determine type of activity one can engage in

improving cardiorespiratory fitness - volume

volume = frequency x intensity x time; dose-response relationship between activity and health benefits; energy expenditure of \~1,000 kcals/wk associated with CVD prevention

improving cardiorespiratory fitness - progression

advance one FITT component at a time; generally increase time first ( add 5-10 minutes per session every few weeks); follow by advancing other components; should be slow and thoughtful to avoid injury and increase adopotion/maintence

high intensity internal training

effective method for increasing cardiorespiratory fitness in a short period of time; protocol generally follow: 20-30 seconds of all-out effort, 1-3 minutes of lower-intensity effort, repeat several times; may improve cardiorespiratory endurance better than conventional endurance protocols; time efficient, allow for variety, risk of injury or cardiovascular problem is higher when performing high-intensity activity

muscle anatomy and contraction

muscles attached to bones via tendons, contraction of muscles moves bones (generally pull, not push; arranged in pairs so joint can move in both directions); ability to produce force varies between muscles based on physiology/structure (rate of force production, how long they can produce force)

muscle fibers

muscle cells

muscle contraction

myosin attaches to actin, in power-stroke motion, myosin pulls actin; foundation of sliding filament theory

muscle fiber types

muscle fibers not all created equal, broadly categorized as slow-twitch or fast-twitch based on speed of contraction, force production, primary energy source

slow-twitch fibers

slower contraction but fatigue resistant; primarily use oxidative/aerobic system to generate ATP; often appear darker in color (presence of myoglobin); similar to hybrid car

fast-twitch fibers

forceful and quick contraction but fatigue quickly; primarily use non-oxidative/anaerobic system to generate ATP; often appear lighter in color due to lack of myoglobin; similar to sports car

fiber type distribution

nearly all muscles contain both slow-twitch and fast-twitch fibers (proportion varies by muscle, individual, largely determine at birth, changes can occur with specificity of training)

isometric muscle contraction

“iso” = same; “metric” = length/measure; static muscle contraction where muscle length/joint angle don’t change; important for stabilization functions

concentric isotonic muscle contraction

muscle contraction as the muscle shortens, important for muscle capacity; the “up” phase of a bicep curl

eccentric isotonic muscle contraction

muscle contraction as the muscle lengthens; sometimes called a “negative”; can cause strengthe gains but also increase soreness if not done properly; the “down” phase of a bicep curl

defining muscle capacity

ability of the muscles to perform different types of movements and different speeds and levels of force

muscular strength

amount of force that can be produced with a single maximal effort

muscular endurance

ability of the muscle to hold or repeat a contraction without fatigue

muscular power

rate at which muscle force can be generated; force production (strength) relative to time

flexibility

range of movement in a joint or series of joints; length in muscles that cross the joints to induce bending movement or motion

adaptation to muscular overload

greatest relative improvement depends on how the muscles are overloaded

lifting heavy weights very quickly =

muscular power

lifting lighter loads for more repetitions =

muscular endurance

lifting moderate/heavy loads =

muscular strength

hypertrophy

programs that overload with heavy weights at low repetitions; increased size and number of myofibrils = lower muscles; strength can increase with hypertrophy

assessing muscle capacity muscular strength

1-RM, free weights or machines, some risk of injury involved, can do sub-maximal tests and estimate max

assessing muscle capacity muscular endurance

maximum number of repetitions performed in a row, length of time a position can be held, key to good posture

assessing muscle capacity muscular power

assessed less often than strength and endurance, variety of ways to assess (depends on goal of movement), could use broad jump test, vertical jump test, or how quickly an older adult can get out of a chair

improving muscle capacity - frequency

2-3 days per week is recommended; give 48 hours between sessions for same muscle group; functional movements can also improve muscle capacity

improving muscle capacity - intensity

depends on age, health status, baseline fitness, and goals; generally, greater intensity, greater benefit; strength = high resistance/weight, low reps; endurance = low resistance/weight, high reps; power = low/moderate resistance/weight, fast

improving muscle capacity - time

depends on goals; minimum = 10-15 repetitions for each major muscle; volume (sets x repetitions) is what matters

improving muscle capacity - type

find ones you enjoy; think about improving efficiency and ability to perform daily activities; should include: multi-joint exercises, single-joint exercises, core muscle training, balance opposing muscle groups

improving muscle capacity - volume

volume = repetitions x sets; muscular endurance (higher reps, shorter rest, fewer sets); muscular strength/power (lower reps, more sets)