Questions and Answers
What is the definition of social environment?
Social environment refers to unsupportive peers.
What is the impact of the physical environment on exercise adherence?
Distance to facilities.
List some strategies for enhancing adherence to exercise.
Environmental approaches, reinforcement approaches, goal-setting and cognitive approaches, social support approaches.
Negative addiction to exercise can lead to life choices and ________ issues.
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Which of the following are symptoms of negative exercise? (Select all that apply)
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What is the definition of non-communicable diseases?
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What does population attributable risk (PAR) indicate?
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What is the relationship between moderate exercise and health?
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What are underlying causes of sudden cardiac death in athletes?
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Define musculoskeletal injuries.
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Which of the following are types of injuries? (Select all that apply)
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Distinguish between acute and chronic injuries.
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What types of injuries are common in lower limbs for athletes?
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What are common causes of running-related injuries?
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How can risks and hazards of exercise be reduced?
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Evaluate the benefits and hazards of exercise with regard to health.
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What is habitual physical activity?
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Define hypokinetic disease.
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Obesity is often linked with a high ___ diet.
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List some hypokinetic diseases.
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What is a major risk factor for cardiovascular disease?
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Atherosclerosis is characterized by the accumulation of fat, cholesterol, and other substances in the arteries.
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What factors contribute to the risk of type 2 diabetes?
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Bone density tends to decrease rapidly in females after ___.
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Discuss the major health consequences of obesity.
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Which hormone increases the desire to eat?
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Physical inactivity is associated with a decreased risk of cardiovascular disease.
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What lifestyle change can help reduce the risk of cardiovascular disease?
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Describe how chemical signals affect appetite regulation.
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Which of the following is a characteristic of type 1 diabetes?
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What is the relationship between physical activity and bone health?
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Outline physical activity guidelines for good health.
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Uncontrolled disease states can act as a barrier to ___ activity.
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Mood is defined as:
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Study Notes
Definitions and Key Terms
- Habitual physical activity: Bodily movement increasing energy expenditure, produced by skeletal muscles.
- Exercise: Planned, structured physical exertion aimed at improving health, not competitive (e.g., jogging).
- Sport: Physical activity with set rules and goals, often competitive (e.g., swimming, rugby).
- Physical fitness: Health state allowing performance in sports, daily activities; attained through proper nutrition, exercise, and rest.
- Hypokinetic disease: Disease caused by physical inactivity.
Hypokinetic Diseases Overview
- Coronary Heart Disease (CHD): Major heart condition resulting from narrowed arteries.
- Stroke: Disruption of blood flow to the brain.
- Hypertension: Chronic high blood pressure (≥140/90 mmHg), can lead to serious cardiovascular issues.
- Obesity: Excessive body fat, linked to various health conditions.
- Type 2 Diabetes: Insulin resistance often tied to lifestyle choices.
- Osteoporosis: Weak and brittle bones, increasing fracture risk.
Links Between Physical Activity and Hypokinetic Diseases
- Inactivity levels rise with increasing Gross National Product (GNP), indicating a shift to sedentary lifestyles.
- Urbanization contributes to decreased physical activity due to environmental changes (e.g., fewer parks).
- Aging populations show higher risks of hypokinetic diseases alongside reduced physical activity.
Societal Changes and Hypokinetic Diseases
- Movement from farming to urban living has led to more sedentary lifestyles.
- Technology has reduced physical labor demands, increasing prevalence of diseases like cancer, diabetes, and obesity.
- Modern work expectations limit opportunities for physical activities, while availability of fast food promotes poor dietary habits.
Coronary Circulation
- Blood flow to coronary arteries is restricted during heart contractions and resumes during relaxation.
- Right and left coronary arteries branch from the aorta to supply oxygenated blood to the heart.
- Blood travels through coronary arteries, capillaries for nutrient delivery, then returns via veins.
Atherosclerosis
- Affects arteries via accumulation of fat and cholesterol, narrowing them.
- Can cause blood flow issues, leading to clots, contributing to CHD and strokes.
Major Risk Factors for Cardiovascular Disease
- Cigarette smoking, hypertension, high levels of LDL cholesterol, low HDL cholesterol, diabetes, and obesity.
- Other factors include age, gender, ethnicity, and family history.
Understanding Cardiovascular Risk Factors
- Risk factors categorized as modifiable (e.g., obesity) and non-modifiable (e.g., age).
- Impacts are cumulative; multiple factors increase overall risk.
Physical Inactivity and Cardiovascular Risk
- Sedentary lifestyles heighten the risk of cardiovascular disease and associated conditions.
- Encouragement to balance sedentary activities with physical exercise is crucial for health.
Obesity Determination
- Identified by excess body fat, assessed through BMI and waist circumference, which reflect health risks.
Health Consequences of Obesity
- Leads to cardiovascular problems like CHD, hypertension, type 2 diabetes, and osteoarthritis.
- Also linked to reduced lung capacity and increased risk of certain cancers.
Energy Balance Concept
- Energy balance is crucial for weight control, defined by the relationship between caloric intake and energy expenditure.
- Positive energy balance leads to weight gain, while negative balance results in weight loss.
Appetite Regulation
- Gut hormones like leptin and ghrelin affect feelings of hunger and satiety by acting on the brain's appetite center.
Type 1 vs. Type 2 Diabetes
- Type 1: Insulin-dependent, primarily in youth, rapid onset, treated with insulin.
- Type 2: Non-insulin dependent, associated with obesity and older age, managed with lifestyle changes.
Risk Factors for Type 2 Diabetes
- Linked to obesity, high-fat diets, physical inactivity, and family history.
- Higher prevalence seen in certain ethnic groups.
Health Risks of Diabetes
- Complications can include vision loss, kidney disease, nerve damage, and cardiovascular issues.
Bone Density Changes
- Increases from birth until 35-45 years, followed by a decline, especially in females post-menopause.
Osteoporosis Risks
- Women face higher risks due to lower density and rapid aging effects, influenced by estrogen levels and lifestyle choices.
Long-Term Effects of Osteoporotic Fractures
- Result in loss of independence, physical complications, and financial burdens.
Osteoporosis Risk Factors
- Include lack of calcium, smoking, alcohol consumption, inactivity, and low body weight.
Physical Activity and Bone Health
- Weight-bearing exercise is vital for maintaining bone health, but overly intense training may cause adverse effects in some athletes.
Physical Activity Guidelines
- WHO recommends 150 minutes of moderate or 75 minutes of vigorous aerobic activity weekly, plus muscle-strengthening exercises twice a week.
Exercise in Hypokinetic Disease Management
- Aims to maximize function, relieve symptoms, and reduce medication reliance.
Barriers to Physical Activity
- Can include uncontrolled disease states, injury risks, and individual health issues.
Mood and Exercise
- Exercises effectively alleviate mood disorders, enhancing feelings of well-being and reducing anxiety and depression symptoms.
Exercise Adherence Strategies
- Incorporate environmental, reinforcement, goal-setting, and social support approaches to encourage regular activity.
Non-communicable vs. Communicable Diseases
- Non-communicable: Long-duration diseases not transmitted person-to-person (e.g., cardiovascular diseases).
- Communicable: Caused by infectious agents and easily transmitted (e.g., pneumonia).
Population Attributable Risk (PAR)
- Measures the public health burden attributable to specific risk factors, indicating potential health improvement if these factors are eliminated.### Population Attributable Risk (PAR)
- PAR for lung cancer deaths linked to moderate smoking is 52%, indicating that over half of these deaths could be avoided without smoking.
- PAR calculations help prioritize public health initiatives by demonstrating the impact of risk factors on health outcomes.
- Assumes a causal link between risk factors and health issues, guiding health policies and preventive measures.
Relationship Between Moderate Exercise and Health
- Walking is associated with a reduced risk of mortality, coronary heart disease (CHD), cardiovascular disease (CVD), and type 2 diabetes.
- Benefits of moderate exercise include:
- Improved metabolic rates and VO2max
- Increased energy expenditure
- Better plasma lipid profiles
- Lower body fat percentage
- Reduced blood pressure
- Decreased likelihood of skeletal injuries
Causes of Sudden Cardiac Death (SCD) in Athletes
- SCD is influenced by:
- Underlying medical conditions, such as genetic disorders like hypertrophic cardiomyopathy (HCM)
- Exercise intensity
- Frequency of habitual weekly exercise
Definition of Musculoskeletal Injuries
- Musculoskeletal injuries encompass disorders related to muscles, bones, tendons, blood vessels, nerves, and soft tissues.
- Common injuries include sprains, strains, and inflammatory conditions.
Types of Injuries: Compression, Tension, and Shearing
- Compression Injuries: Result from a compact impact that causes bruising, bleeding, or fractures, often from player collisions.
- Tension Injuries: Occur when tissues are overstretched, evident during landings (e.g., after a jump).
- Shearing Injuries: Result from friction between surfaces, impacting skin and connective tissues (e.g., skin against the ground).
Acute vs. Chronic Injuries
- Acute Injuries: Occur suddenly due to specific incidents, e.g., fractures, ligament tears, concussions.
- Chronic Injuries: Develop gradually, typically due to repetitive activities, e.g., tennis elbow, shin splints.
Sports-Related Injury Types
- Lower limb injuries account for the majority, particularly in football, running, and skiing.
- Common lower limb injuries include meniscus tears and ligament sprains.
- Spinal injuries, such as fractures, commonly occur in sports like diving and gymnastics.
- Head injuries, including concussions, are prevalent in cycling and rugby.
Common Causes of Running-Related Injuries
- Major contributors include repetitive stress and impact from running.
- Additional factors influencing injury risk:
- Rapid increases in training distance or intensity
- Running surface types
- Appropriate footwear
- Previous injuries and overall running experience
- Biomechanical imbalances and sudden directional changes
Risk and Hazard Reduction in Exercise
- Effective prevention strategies are tailored to the sport and individual athletes, and may involve:
- Engaging in consistent moderate exercise
- Utilizing protective gear
- Undergoing regular health evaluations
- Implementing injury prevention techniques like proper warm-ups and cool-downs
- Educating coaches, referees, and athletes on injury prevention
Evaluating Benefits and Hazards of Exercise
- Strenuous exercise might carry risks, but its benefits often outweigh these risks.
- Regular moderate to vigorous exercise is linked to protection against CHD.
- Risks associated with specific exercises like jogging, walking, and cycling include injuries from vehicle collisions and falls.
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Test your knowledge on hypokinetic diseases with these flashcards. Understand key concepts like habitual physical activity, exercise, sports, and physical fitness. Perfect for anyone looking to enhance their understanding of physical health and fitness.
