Physical Activity, Exercise & Fitness

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Questions and Answers

Which physiological adaptation is most directly associated with the long-term benefits of regular exercise on cardiovascular health?

  • Decreased blood volume and capillary density, diminishing oxygen supply to tissues.
  • Increased heart size and resting stroke volume, leading to a lower resting heart rate. (correct)
  • Reduced ability to extract oxygen from air during exercise, conserving energy.
  • Increased platelet stickiness, reducing the risk of blood clot formation.

How does regular exercise influence the body's sensitivity to insulin and what implications does this have for metabolic health?

  • It has no significant effect on insulin sensitivity.
  • It initially increases insulin sensitivity but diminishes over time.
  • It decreases insulin sensitivity, increasing the risk of type 2 diabetes.
  • It maintains or improves insulin sensitivity, aiding in the prevention of type 2 diabetes. (correct)

Which of the following is the most accurate interpretation of 'reversibility' in the context of physical fitness?

  • The capacity to quickly recover from overtraining and return to peak performance.
  • The principle that fitness gains are permanent and cannot be lost.
  • The phenomenon where the body returns to its pre-training state when exercise is discontinued. (correct)
  • The body's ability to adapt to a variety of physical activities, regardless of training.

In the context of physical activity, what is the key distinction between 'exercise' and 'physical activity'?

<p>Exercise is a structured and repetitive activity aimed at improving fitness, while physical activity includes all leisure and non-leisure body movement. (B)</p> Signup and view all the answers

How does increased muscle tissue contribute to maintaining a healthy weight?

<p>By increasing metabolism and accelerating energy use. (C)</p> Signup and view all the answers

Considering the risks associated with exercise, what is the most effective strategy to minimize the likelihood of overuse injuries?

<p>Gradually increasing the intensity and duration of activity, incorporating rest days into the training schedule. (A)</p> Signup and view all the answers

How does exercise contribute to bone health and what is the limitation of this benefit?

<p>Exercise increases bone mass, particularly when combined with a balanced diet, but its impact diminishes with age. (D)</p> Signup and view all the answers

What is the primary reason 'flexibility' is often considered the most neglected component of physical fitness?

<p>Because its benefits are not immediately apparent compared to strength or endurance training. (C)</p> Signup and view all the answers

Which factor most significantly limits the ability to sustain activity fueled by anaerobic metabolism?

<p>The accumulation of lactic acid, leading to muscle fatigue. (A)</p> Signup and view all the answers

Within the FITT principle, what does 'intensity' refer to, and how is it typically measured in cardiorespiratory training?

<p>The level of exertion during exercise, often measured as a percentage of maximum heart rate. (B)</p> Signup and view all the answers

In what scenario would obtaining a medical evaluation before starting an exercise program be most critical?

<p>For a 40-year-old individual with a history of sedentary behavior initiating a moderate-intensity exercise routine. (A)</p> Signup and view all the answers

Considering the benefits of exercise on mental health, which neurochemical change is most directly associated with mood elevation?

<p>Increased release of endorphins, promoting feelings of well-being. (C)</p> Signup and view all the answers

For older adults, what is the primary benefit of incorporating neuromuscular training into their exercise routine?

<p>Improved balance and reduced risk of falls. (A)</p> Signup and view all the answers

If an individual stops exercising, approximately what percentage of their fitness improvements can be lost within two months?

<p>Up to 50% (C)</p> Signup and view all the answers

How does exercise influence the risk of developing certain cancers, and which types of cancer are most notably affected?

<p>Exercise reduces the risk of certain cancers, including kidney, colon, and liver cancers. (B)</p> Signup and view all the answers

What is the recommended minimum duration of moderate-intensity aerobic physical activity for general health benefits?

<p>At least 150 minutes per week (B)</p> Signup and view all the answers

What physiological mechanism explains how consistent warm-up exercises reduce the risk of joint injuries?

<p>Stimulating the production of lubricating synovial fluid, which reduces friction. (B)</p> Signup and view all the answers

Which of the following statements accurately describes the difference between isometric and isotonic exercises?

<p>Isometric exercises involve force generation without movement, whereas isotonic exercises involve force and movement. (A)</p> Signup and view all the answers

What is the primary purpose of incorporating rest periods into a strength training program?

<p>To allow the muscle fibers time to repair and rebuild, leading to strength gains. (C)</p> Signup and view all the answers

What is functional fitness, and why is it important for overall well-being?

<p>Functional fitness relates to performing everyday activities easily and safely, contributing to independence and quality of life. (C)</p> Signup and view all the answers

What adaptations occur in muscle cells as a result of regular exercise, and what are the benefits?

<p>Changes that allow for greater energy production and power output during exercise. (B)</p> Signup and view all the answers

Which statement best summarizes the relationship between physical activity and sedentary behavior?

<p>Prolonged sedentary time is associated with negative health outcomes, independent of physical acitivity levels. (C)</p> Signup and view all the answers

How are the recommendations for physical activity similar or different across the age groups of 5-12 and 13-18?

<p>The recommendation for daily moderate-to-vigorous intensity activity is the same across both age groups. (B)</p> Signup and view all the answers

What role does progressive overload play in achieving long-term fitness improvements?

<p>Progressive overload prevents physical activity from becoming too comfortable and allows for continued improvement. (B)</p> Signup and view all the answers

How does regular exercise impact blood cholesterol levels, and what is the significance of these changes?

<p>Increased HDL and decreased HR (B)</p> Signup and view all the answers

What are the advantages of incorporating weight-bearing exercises in an exercise program?

<p>Helps preserve bone density (D)</p> Signup and view all the answers

What are the potential benefits of exercise in treating and preventing type 2 diabetes?

<p>Improved insulin sensitivity (C)</p> Signup and view all the answers

How does aerobic exercise impact carbon dioxide and water production?

<p>Aerobic exercise produces carbon dioxide and water (A)</p> Signup and view all the answers

Flashcards

What is Physical Activity?

All leisure and non-leisure body movement from skeletal muscles that increases energy expenditure.

What is Exercise?

Planned, structured and repetitive physical activity aimed to improve physical fitness.

What is Physical Fitness?

The extent the body can respond to increased physical demand without getting tired.

What is Active Living?

A lifestyle where physical activity is valued and integrated into daily life.

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What is Physical Fitness?

Ability to respond to daily physical demands with enough energy for sudden challenges.

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What is Muscular Strength?

The amount of force a muscle can produce with maximal effort.

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FITT Principle

FITT: Frequency, Intensity, Time, Type

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What are Principles of training?

Adapting to specific demands, challenging the body and increasing load over time.

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Signs of Overtraining

Persistent pain and fatigue are potential signs of overtraining.

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What are the Benefits of Exercise?

Improves mood, immunity and increases life expectancy.

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How to prevent activity related injuries

Increase activity gradually, warm-up and maintain correct techniques

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Cardiorespiratory activity

Activities using large muscle groups. Frequency: 4-7 days a week

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What is Isotonic exercise

Exercises with force and movement, like push ups and sit ups

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What is Isometric exercise

Exercises with force without movement, like contracting abs

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What is Muscular strength?

A muscle's capacity to exert maximum force in a single effort.

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What is Muscular Endurance?

The muscle's ability to exert force repeatedly, or for a sustained duration

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What is Flexibility?

The range of motion around a joint.

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What is Neuromuscular Training?

Helps maintain posture and balance; important for age-related motor functions.

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Benefits of Cardiorespiratory Training

Increased blood flow and efficiency.

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Health Benefits of Exercise

Increased metabolism, improved circulation, and heart protection.

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What is Isometric Exercise?

Force is produced, but no movement occurs.

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What is Isotonic Exercise?

Force produced results in joint movement.

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What is Neruromuscular Training?

Exercises that improve balance, coordination, and agility.

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What is Aerobic activity?

Exercise that uses moderate to high intensity and requires oxygen.

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What is Anaerobic activity?

Exercise that burns energy, does not use oxygen. Often high intensity and short duration.

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Recommended Guidelines for Physical Activity for Youth

60 min of moderate to vigorous intensity

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What is Physical Activity?

All leisure and non-leisure body movement produced by skeletal muscles, resulting in an increase in energy expenditure.

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Study Notes

  • Physical activity refers to all leisure and non-leisure body movement
  • Movement is produced by skeletal muscles
  • Movement results in an increase in energy (caloric) expenditure
  • Exercise is planned, structured, repetitive physical activity
  • Exercise is aimed at improving physical fitness
  • Physical fitness is the extent to which the body can respond to increased physical demand
  • Physical fitness to perform moderate to vigorous activity without becoming tired

Active Living

  • Active living is a way of life in which physical activity is valued
  • Physical activity should be integrated into daily living by various means

Physical Fitness Components

  • Physical fitness involves the ability to respond to routine physical demands
  • Physical fitness means having enough reserve energy to cope with a sudden challenge

Components of physical fitness

  • Cardiorespiratory (aerobic) fitness
  • Muscular strength
  • Muscular endurance
  • Flexibility
  • Body composition

Functional Fitness

  • Functional fitness involves fitness to live your life and deal with emergencies
  • Functional fitness can keep you out of nursing homes

Muscular Strength

  • Refers to the force a muscle can produce with maximal effort
  • Depends on muscle cell size and motor neuron activity
  • Strong muscles are important for daily activities
  • Muscles keeps the skeleton in proper alignment and posture
  • Muscular strength is important for recreational activities (e.g., soccer, cycling, softball, tennis)
  • Muscle tissue is an important element of overall body composition
  • More muscle equals higher metabolism and faster energy use
  • More muscle makes it easier to maintain a healthy weight

Benefits of Exercise

  • Improves digestion
  • Increases metabolism
  • Improves respiratory capacity
  • Enhances immunity by reducing cortisol levels
  • Brightens mood through the release of endorphins
  • Improves mobility and independence in later life
  • Increases life expectancy, where 2.5 hours per week leads an extra 4.5 years, and having a good BMI leads to 7.2 years

Protection Against Disease

  • Helps protect against cardiovascular disease and stroke
  • Supports a stronger heart muscle, leading to effective blood pumping and lower blood pressure
  • Improves cholesterol levels, with increased HDL and decreased HR
  • Prevents type II diabetes by improving insulin sensitivity and reducing weight
  • Prevents obesity, lowers body fat, and reduces weight
  • Prevents certain cancers such as kidney, colon, head and neck, bladder, rectal, and liver
  • Prevents osteoporosis, where exercise and a well-balanced diet increase bone mass until age ~30

Exercise as Medicine

  • The history of "Exercise Is Medicine" in ancient civilizations, described in Adv Physiol Educ 38: 109–117, 2014, by Charles M. Tipton

Risks of Exercise

  • Traumatic injuries like ankle sprain and arm fracture
  • Overuse injuries, such as shin splints and tennis elbow
  • General overstress
  • Temperature injury
  • Sudden cardiac death, which involves known or unknown pre-existing conditions
  • Compulsive tendencies
  • Moderation is key since it is possible to over-exercise

Recommendations for Physical Activity

  • For ages 5-12: 60 minutes of moderate-vigorous intensity activity per day
  • For ages 13-18: 60 minutes of moderate-vigorous intensity activity per day
  • For ages 18-65: Some minutes of moderate-vigorous activity per week in bouts of 10 minutes or more
  • Less than 20% of Canadian adults get this amount of activity

Signs of Overtraining

  • Persistent pain, especially in or around a joint
  • Increased difficulty performing a standard or familiar amount of exercise
  • Increased susceptibility to infections (viral or bacterial; acne)
  • General feeling of tiredness, lack of energy, or enthusiasm
  • Ensure you are giving your body the recovery time it needs

Recommendations for Injuries

  • Obtain a medical evaluation if you are >35 and have been sedentary
  • Increase activity level gradually
  • Warm-up to stimulates joints to produce lubricating (synovial) fluid and readies metabolism
  • Progress to gentle movements, mobilization exercises
  • Maintain correct techniques when exercising

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