Exam 1 Flash Cards BEP

The absence of exercise is identified as the most potent negative stimulus to human health.
Physical activity consistently evokes a positive tissue reaction within the body.
While some positive linear relationships in chronic disease might be spurious, exercise consistently stands out as the most powerful tool for its prevention.
Physical inactivity is a global health crisis, currently ranking as the $4^{th}$ leading cause of global mortality.
- Mortality: The state of being subject to death.
Significant advancements in public health in the late 1990s included widespread use of vaccines, antibiotics, improved hygiene, and sterilization techniques.
- Maurice Hillman was a pivotal figure, developing over $40$ vaccines, including $8$ of the $14$ routinely administered to children.

Current statistics indicate that $42\%$ of adults are classified as obese, with $9\%$ being severely obese.
Obesity is defined as having a Body Mass Index (BMI) greater than $30.0$ .
Severe Obesity is defined as having a BMI greater than $40.0$ .
According to Steven Blair, physical inactivity represents the biggest health problem of the $21^{st}$ century.
Physical activity often remains undervalued and underappreciated by key figures in the medical community.

Insulin is a hormone produced when blood sugar levels elevate, facilitating glucose uptake.
Glucagon is a hormone produced when blood sugar levels drop, signaling the liver to release stored glucose.
The body possesses numerous types of glucose receptors, some of which are located within the cell membrane.
GLUT4 glucose receptors are crucial for supplementing glucose uptake by cells, especially in muscle and fat tissue.
Engaging in a walk after eating can effectively aid in glycemic control.
Muscle contraction directly stimulates GLUT4 receptors to travel to the cell membrane surface, thereby increasing glucose uptake by muscle cells.

Overall health status is influenced by several critical factors, with varying contributions:
- Access to Care: $10\%$
- Environment: $20\%$
- Genetics: $20\%$
- Health Behaviors: $50\%$
Of the $50\%$ attributed to health behaviors, the most impactful choices relate to exercise, smoking habits, and diet.

There is a significant need to merge the medicine and fitness industries more closely.
Exercise should be considered and implemented as a vital sign in medical assessments.

The development of a system that incentivizes consistent progress and maintenance in muscular fitness domains would revolutionize global health.
Components of Muscular Fitness (MF):
- Muscular strength
- Muscular power
- Muscular endurance
Improvements in MF are associated with a significant reduction in the risk of:
- Heart disease
- Glucose intolerance
- Osteoporosis
- Musculoskeletal injuries

Muscular Strength: The ability of a muscle group to develop maximal contractile force against a resistance in a single contraction.
- Absolute Strength vs. Relative Strength:
  - Absolute strength refers to the total force exerted.
  - Relative strength takes an individual's body weight into account.
- (Test Question): Be prepared to describe the difference between absolute and relative strength.
Muscular Endurance: The ability of a muscle group to exert submaximal force for extended periods, characterized by repeated contractions against a lower resistance.
Muscular Power: The muscle's ability to exert force per unit of time, also known as the rate of work.
- ability to move heavy object quickly or to produce a large amount of force in a short period of time
  - The formula for power is $\text{Power} = \frac{\text{Force}}{\text{Time}}$ .
  - This is a critical metric for athleticism across most sports.

The body's physiological responses and adaptations to training are highly specific to the type of exercise performed and the particular muscle groups involved.
Training outcomes are not accidental; specific training protocols are designed to achieve specific outcomes.

The positive effects and health benefits gained from regular physical activity and exercise are reversible.
When individuals discontinue their exercise programs (a process known as detraining), exercise capacity diminishes rapidly.
The clinical significance of detraining is profound, with most training improvements being lost within months of stopping a program.

To stimulate physiological changes and adaptations, body systems must be subjected to stimuli that are greater than those to which the individual is accustomed.
Exercise performed below a minimum intensity, or threshold, will not provide sufficient challenge to the body to result in physiological improvements.
Overload parameters:
- Aerobic Training: Frequency, Intensity, Duration.
- Resistance Training: Sets, Reps, Intensity, Duration, Number of exercises.

Throughout a training program, it is essential to progressively increase a component of training to continually stimulate further improvement.
Two primary purposes of progression:
- Harm Reduction: The body responds better to novel stimuli with an adaptation phase, and gradual progression helps reduce the risk of injury.
- Physiological Adaptation (Physio-adaptive): Increasing the load is necessary to augment the neuromuscular demand, which in turn facilitates further physiological adaptations.
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