U.S. Physical Activity Guidelines

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Questions and Answers

Which of the following is the MOST accurate description of how physical activity impacts survival, based on evolutionary adaptations?

  • Physical activity adaptations enhance survival through improved energy storage and utilization. (correct)
  • Adaptations from physical activity increase survival mainly by reducing social interaction.
  • Adaptations related to physical activity primarily affect cognitive function, not survival rates.
  • Survival isn't affected by adaptations resultant from physical activity.

In the context of energy expenditure, how would you compare early humans to modern humans?

  • Energy expenditure is roughly the same due to similar metabolic rates.
  • Early humans expended less energy due to a less demanding environment.
  • Modern humans expend more energy due to advanced technological aids.
  • Early humans generally expended more energy due to hunting and gathering. (correct)

Which of the following is the MOST influential on contemporary activity levels?

  • An integrated combination of physical, biological, and social elements. (correct)
  • Social factors, including cultural norms and community support structures.
  • Physical factors linked to environmental access and safety.
  • Biological factors such as genetics and inherent physical capabilities.

What is the primary fuel source for muscle contraction, and from what is it derived?

<p>ATP (adenosine triphosphate), derived from the breakdown of glucose, fats, or proteins. (B)</p> Signup and view all the answers

How do the different muscle fiber types functionally differ?

<p>They differ in the speed of contraction, resistance to fatigue, and energy source. (B)</p> Signup and view all the answers

What role does the cardiovascular system play during muscle contraction?

<p>Delivering oxygen and nutrients while removing waste products. (B)</p> Signup and view all the answers

How do acute and chronic responses to exercise differ?

<p>Acute responses are immediate physiological changes, while chronic responses are long-term adaptations. (B)</p> Signup and view all the answers

Which of the following BEST describes how LDL cholesterol contributes to atherosclerosis?

<p>It accumulates in arterial walls, initiating plaque formation. (B)</p> Signup and view all the answers

How does atherosclerosis increase the risk of myocardial infarction?

<p>By blocking or narrowing coronary arteries, reducing blood flow to the heart. (D)</p> Signup and view all the answers

Given the insights from studies on occupational activity, what broader conclusion can be drawn about physical activity and heart health?

<p>Any form of physical activity, including occupational, can reduce the risk of heart attacks. (B)</p> Signup and view all the answers

Flashcards

Immediate benefits of exercise?

Improved cardiorespiratory fitness, reduced blood pressure, improved insulin sensitivity are benefits.

Why were early civilizations active?

Early civilizations needed physical activity for survival, hunting, gathering, and protection.

How does activity reduce CHD risk?

Physical activity reduces the risk of CHD by improving blood flow, reducing inflammation, and improving heart function.

Adaptations from physical activity?

Includes adaptations in muscles, vessels, and the heart that improve cardiovascular health.

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Acute vs. chronic exercise responses?

Acute responses are immediate changes. Chronic adaptations occur over time with regular exercise.

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Risk factors for heart disease?

Behavioral factors: diet and smoking. Cardiometabolic factors: cholesterol, blood pressure, glucose levels.

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Benefits of activity on health factors?

Reduced cholesterol improves vascular health. Lower blood pressure reduces strain on vessel walls and heart. Improved insulin sensitivity prevents diabetes.

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Factors affecting activity levels?

Physical, biological, and social factors all affect activity levels. Social factors often have the biggest impact.

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What is VO2?

VO2 is the maximum amount of oxygen the body can use during exercise, reflecting cardiorespiratory fitness.

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Study Notes

  • Some weaknesses of the guidelines suggested by the Surgeon General's report include certain "modifications" in the updated version of the SGR

  • Compare the original cardiorespiratory fitness guidelines (i.e. ACSM) with the current U.S. physical activity guidelines. (hint: ACSM guidelines were designed to do what?)

  • Recite the current U.S. Physical Activity Guidelines (2018) for adults.

  • Some benefits that happen immediately after a bout of physical activity.

  • The target range of METs for moderate and vigorous activity.

  • What three exercise types are part of the 2018 guidelines? Define them.

  • What are the recommendations for children? Why is it important to emphasize guidelines for kids?

  • An explanation of why it was necessary for early civilizations to be active.

  • How do the adaptations that occur from physical activity affect survival?

  • Give examples of activity from early civilizations and how they relate to today's exercise plans.

  • Describe the relevant events that occurred that reduced activity levels.

  • Compare energy expenditure of early humans to today's humans.

  • Provide examples of physical, biological, and social factors that affect activity levels, noting which has the biggest impact on today's activity levels.

Human Adaptations to Physical Activity

  • Why does the human species adapt to physical activity? (Hint: Exercise Physiology in a nutshell)
  • What is the primary source of fuel of muscle contraction? What is it developed from?
  • Describe the different muscle fiber types. How do the functionally differ?
  • What is the role of the cardiovascular system with regards to muscle contraction?
  • What is VO2?
  • Explain the difference between acute and chronic responses.
  • What are the acute and chronic adaptations that occur in the cardiovascular system with exercise?

Heart Disease

  • The disease process of atherosclerosis.
  • The role LDL cholesterol have in this process.
  • Why does atherosclerosis increase risk of a heart attack?
  • The risk factors for heart disease (both behavioral and cardiometabolic)?
  • The chamber of the heart is at the greatest risk of myocardial infarction?
  • From the movie, explain why John has a heart attack
  • How does physical activity reduce the risk of CHD? (Explain the different mechanisms/adaptations in muscles, vessels and heart)
  • Studies that have shown occupational activity reduces risk of heart attack.
  • How physical activity reduces cholesterol, hypertension, obesity and impaired fasting glucose (effects on insulin).
  • The importance of "previous activity" and "recent activity". (Hint: findings of Harvard Alumni study and Framingham data)
  • The adaptations that occurred in John (from the movie) that would reduce his risk of heart attack.

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