1
Q
What are the top 3 causes of death reported in Canada?
A
- Malignant neoplasms (cancer)
- Diseases of heart (heart disease)
- Cerebrovascular diseases (stroke)
2
Q
WHO definition of health
A
A state of mental, social & physical well-being, and not the absence of disease. A dynamic model, internal experience or feeling.
3
Q
Wellness definition
A
A more holistic concept that describes a state of positive health in the individual
Having the components of health balanced and at sufficient levels
4
Q
Morbidity definition
A
Any departure from the a state of physical or psychological well being, the relative incidence of disease or ‘unhealthiness’
5
Q
Active life expectancy (longevity)
A
Age expected to live without conditions restricting activities
6
Q
Disability free life expectancy
A
Number of years remaining with no limitations attributed to impairments
7
Q
Physical activity
A
Any bodily movement produced by skeletal muscles that results in energy expenditure above resting energy expenditure.
All leisure and non-leisure body movements resulting in an increased energy output from the resting condition
8
Q
Physical activity broadly encompasses
A
- exercise
- sport
- physical activities done as part of daily living (chores)
- occupation (work),
- leisure – time PA,
- active transportation.
9
Q
Leisure Time Physical Activity
A
- An activity undertaken in individuals free time
- Involves personal choice
- Not just health or fitness motivation
10
Q
Exercise
A
- Leisure time PA that is usually performed repeatedly over an extended period of time with specific external objective (sustaining or improving health and/or fitness, physical performance)
- Physical effort carried out to sustain or improve health and fitness
11
Q
Sport
A
- Form of PA that involves competition (with rules and regulatory body), planned, structured, skilled, competitive.
12
Q
Performance related physical fitness
A
- The ability to perform muscular work satisfactorily
- Attained characteristics for acceptable performance
13
Q
Health related physical fitness
A
- An ability to perform daily activities with vigor by traits associated with low risk of chronic disease and pre-mature death
14
Q
6 components associated with health related fitness
A
Cardio-respiratory
Body composition
Flexibility
Muscular strength
Muscular endurance (x2)
Muscular power
15
Q
7 performance/skill related fitness components
A
Agility
Coordination
Speed
Balance
Reaction time
Muscular power
Muscular Endurance
16
Q
Physical inactivity
A
The absence of physical activity, reflected as the proportion of time not engaged in physical activity. (how much time spent sitting)
17
Q
A risk factor for chronic disease
A
physical inactivity
18
Q
3 main barriers of PA
A
energy
time
motivation
19
Q
Conditioning noun
A
The state of something with regards to it’s appearance, quality, or working order (a persons state of health/PA, an illness or medical problem)
20
Q
Conditioning verb
A
Bring something into the desired state of use
21
Q
How is conditioning achieved?
A
Physical activity
Nutrition
Ergogenic aids
Adjunctive modalities
22
Q
What is exercise
A
Generation of force by activated muscles results in a disruption of homeostasis
23
Q
Adaptation
A
Semi-permanent change in the human system
24
Q
FITT
A
Frequency, Intensity, Type, Time
25
What is critical to elicit adaptations?
Type of stimulus must be strong enough to disrupt homeostasis
26
Physical Training
Planned regimen of appropriate types of exercise, with sufficient volume, intensity, and frequency to elicit change
27
Modes of training
Exercise selection
28
Methods of training
Manipulation of volume, intensity, frequency
29
3 training objectives
Health & wellness, body composition, performance
30
4 steps for developing a training program
1. Assessment of needs and goals
2. Identification of time frame
3. Planning training program (modes and methods) specific to needs and goals
4. Monitor training efficacy and modify training program as necessary
31
Top 3 principles of exercise
1. Progressive overload
(Stimulus is efficient enough to cause overload)
2. Principle of specificity
(Specific muscle group, strength, metabolic systems, movement patterns for the goal)
3. Principle of individual variability (heterogeneity of response)
- All humans don't respond the same way
32
Performance
Action of performing a task or function
33
Allostasis
Maintaining homeostasis through changing conditions
34
Health related physical fitness components (6)
Cardiovascular, body composition, flexibility, muscular fitness, neuromotor, explosiveness
35
Cardiovascular fitness component & subtypes
Ability to supply muscles with oxygen and ability for muscles to use oxygen
Subtypes: aerobic and anaerobic
36
Potential consequences for decreased cardiovascular health
Cardiac / pulmonary / vascular disease
Impaired performance of sustained low intensity physical activity
Impaired recovery following physical exertion
37
Body composition fitness component & subtypes
The absolute and relative amounts of fat, bone and muscle composing the body
Subtypes: muscle mass, fat mass, bone mass (bone mineral density)
38
Potential consequences for decreased body composition health
Cardiac / pulmonary / vascular disease
Metabolic diseases (type 2 diabetes)
Osteopaenia -> osteoporosis
39
Flexibility / Suppleness fitness component & subtypes
The range of motion through which a segment of joint can move
Subtypes: active & passive
40
Potential consequences for decreased flexibility health
Inability to perform physical tasks properly
Increased risk of musculoskeletal injury
Pain / discomfort
41
Active insufficiency
Inability of a multi-joint muscle to get any shorter because of kinematics of segments involved.
Muscle will cramp up, spasm
42
Passive insufficiency
Inability of multi-joint muscle to get any longer, restricts ROM
43
Muscular fitness fitness component & subtypes
The ability for a muscle to generate force (strength) repetitively or for a sustained period (endurance).
Subtypes: -static / dynamic
- concentric / eccentric / isometric
44
Potential consequences of decreased muscular fitness health
Inability to perform physical tasks properly
Inability to sustain performance of moderate to high intensity physical tasks
Increased risk of musculoskeletal injury
Impairment in static and/or dynamic balance
Muscle spasms/cramping
45
Active LTPA in Canadians over 12
3.0kcal/kg/day
46
Moderately active LTPA in Canadians over 12
1.5-2.9kcal/kg/day
47
Inactive LTPA in Canadians over 12
Less than 1.5kcal/kg/day
48
Minimum guidelines for PA
150 minutes moderate to vigorous aerobic activity per week
49
Most common form of PA
Locomotion
50
Types of locomotion
Walking, running, cycling, stairs
51
EEEE low intensity
3-6 kcal/min
52
EEEE moderate intensity
6-9 kcal/min
53
EEEE vigorous intensity
9-12 kcal/min
54
Harris-Benedict Equation for men
BMR = (10*Wkg) + (6.25*Hcm) - (5*age) + 5
+ 1% for RMR
55
Harris-Benedict Equation for women
BMR = (10*Wkg) + (6.25*Hcm) - (5*age) - 161
+1% for RMR
56
TDEE equation
RMR + TEF (10% intake) + NEAT + EPOC (~10% of EEE) + LTPA + exercise
57
Level A evidence of ACSM
A: Many control trials in target population (interventions)
58
Level B evidence of ACSM
B: Few control trials, inconsistent OR trials done in other population and applied
59
Level C evidence of ACSM
C: Uncontrolled trials (no hypothesis) OR observational
60
Level D evidence of ACSM
D: Expert judgement including clinical experience
61
Progressive overload
Training adaptations elicited by exceeding the normal loading on physiologic systems (threshold for adaptation)
Manipulating frequency, volume, intensity
62
Specific Adaptations to Imposed Demand (SAID)
Physiologic adaptations are specific to the overload imposed
Selecting the correct exercise model
Individual variability
63
4 modes of exercise
Cardiorespiratory
Resistance training
Flexibility
Neuromotor
64
Limitations of ACSM
Scientific evidence based recommendations
Focus on exercise
Guide development of individualized exercise programs for healthy adults
Intended for adults whose goal is to improve physical fitness and health
Adult athletes in competitive sports can benefit from advanced training techniques
Exercise guidelines differ from physical activity guidelines
65
ACSM recommendations for cardiorespiratory exercise: Type
Regular, purposeful exercise involving major muscle groups that is continuous and rhythmic in nature
66
ACSM recommendations for cardiorespiratory exercise: Time/Volume
Target volume >500-1000 METmin/week
30-60min/d moderate; 20-60 min/d vigorous; or combo of both
67
ACSM recommendations for cardiorespiratory exercise: Intensity
Moderate and vigorous intensity
68
ACSM recommendations for cardiorespiratory exercise: Frequency
>= 5d/week moderate; or >= 3d/week vigorous; or >= 3-5d/week combo
69
ACSM recommendations for cardiorespiratory exercise: Comments
May be performed in 1 continuous session of multiple sessions of at least 10 mins
Interval training is effective4
70
1 MET =
RMR
71
Moderate intensity in METS
4-5.9 MET
72
Heavy intensity in METS
6-7.9 MET
73
What are guidelines?
1. They are scientific evidence
2. Grading scale for evaluating the quality of the evidence
3. The authors are experts
4. They are recommendations
5. They have a target population in mind
74
Guidelines are NOT
adult athletes engaging in competitive sports and advanced training regimens can benefit from more advanced training techniques
75
Science
Knowledge generated / supported by experimentation
76
The scientific process
1. Observation of phenomena -> hypotheses
2. Experimentation -> Hypotheses supported/refuted
3. Hypotheses not refuted are accepted as scientific theory
77
Delorme method
3 sets of 10 reps
78
Diminishing returns
With adaptation, same stimulus elicits smaller disruption in homeostasis (less adaptation)
79
Accommodation
Over time, previously applied stimuli no longer disrupt homeostasis (less gains)
80
Physiologic ceiling
maximum frequency/intensity/volume that can be tolerated by an individual
81
VO2max can increase by
50% of untrained baseline
82
ACSM position stand:
Progression Models in Resistance Training for Healthy Adults
83
As training age increases you have to (6)
- increase training intensity
- utilize fewer repetitions per set
- increase number of sets
- emphasize multi-joint exercises
- incorporate periodization
- increase training frequency65
84
PAP stands for
Post-Activation Potential
85
Post-Activation Potential
Muscular performance characteristics are acutely enhanced as a result of their contractile history.
86
Underlying principle of PAP
Heavy loading prior to explosive activity induces a high degree of CNS stimulation resulting in greater motor unit recruitment (lasts 5-30mins)
87
3 mechanisms responsible for PAP
1. Phosphorylation of Regulatory Light Chains (RLC)
2. Higher Recruitment of Higher Order Motor Units (Potentiated H-reflex response)
3. Changes in pennation angle
88
Arguments in favor of using PAP
- short term enhancement
- chronic adaptation (in training increases RFD)
- increased workout density
- increased work capacity
- increased dynamic transfer
89
Arguments against PAP
- limited research
- impractical
- dynamic warm-up equal or better than PAP?
- heterogeneity of response
- identifying window(s) of opportunity is challenging
90
Who see's the most benefit with PAP?
People with higher muscular strength
91
What determines the window for PAP
- Conditioning contraction
- High intensity, low volume
- 0-30mins
- Window 1: 4-8mins
- Window 2: 18-25 mins
- High volume, high intensity
92
Steps in a mesocycle
General Physical Preparation
Specific Physical Preparation
Pre Competition/Competition
Active Rest
93
General Physical Preparation
Develop general physical fitness qualities associated with sport
94
Specific Physical Preparation
Develop specific physical fitness qualities for sport
Retain general physical fitness qualities associated with sport
Introduce transfer of training
95
Pre Competition/Competition
Maximize transfer of training
Minimize fatigue
96
Active Rest
Recover from residual fatigue
97
General fitness quality has
Direct or indirect influence on competition performance
98
General fitness quality may influence
-ability to perform training exercises
-ability to tolerate higher volume / frequency of training
-ability to train at a higher intensity
99
Specific fitness quality has
direct influence on competition performance
100
Loss of specific fitness quality would
impair competition performance
101
5 components of biomechanical needs analysis
-neuromotor
-flexibility
-muscular endurance/hypertrophy
-maximum / neurologic strength
- explosive strength / power
102
4 components of metabolic needs analysis
- muscular endurance
-anaerobic capacity
-aerobic power
-aerobic capacity
103
Athlete oriented needs analysis
-strengths
-weaknesses
-needs
-goals
104
Issues with needs analysis
-potential lack of research on your sport/event
-accessibility to available info
-too much info (complicates research)
105
Biomechanical Needs Analysis
- identify types of movement
-evaluate body positions and orientations
-characterize muscle involvement
106
Biomechanical Needs Analysis: types of movement
reflex (involuntary)
central pattern generator
voluntary
107
Reflex examples
Myotatic stretch reflex
- sudden violent stretch of muscle
Vestibulocochlear
-balance perturbation
108
Central Pattern Generator examples
walking, running, cycling, swimming
109
Voluntary movement examples
squatting, lunging, jumping, landing, throwing, kicking, pushing, pulling
110
Positive work (concentric)
When there is a force + movement in same direction
111
Negative work (eccentric)
Force/movement in opposite directions
112
Lombard's Paradox
Muscles appear to contradict themselves at different joints = moment arms!!
Mechanical advantage of the attachment; moment arm is bigger, mostly causing rotation and a little stabilization at other joint
Greater moment arm is where we want rotation occurring, smaller moment arm is for stabilizing
113
Explain how your hip extensors (glute max) could contribute to knee extension
When the glutes do hip extension, rec fem would cause knee extension if isometrically contracted
114
Contractile component of musculotendinous unit
Actin and myosin, sarcomere
115
Irritability of a muscle
ability to receive, respond to stimulus
116
Contractability of a muscle
ability to contract voluntarily
117
Series elastic component of a muscle
Tendons
118
Parallel elastic component of a muscle
Muscle membranes (passive tension)
119
Why do you loose ability to generate tension when flexing a muscle?
non-optimal cross bridging can't create peak tension
120
2 joint muscles allow us to transmit force where?
To other joints that they don't act upon
121
Steady state
Continuous / sustained aerobic activity
Rest
122
Non steady state
Non continuous / interval activity
Combination of higher and lower intensity demands
123
Steady state activity examples
Long distance running, cross-country skiing, firefighting
124
Steady state limits to performance
- oxygen delivery to working muscles
- oxygen extraction by working muscles
- oxygen utilization by working muscles
- substrate availability
125
Fick equation
VO2 = cardiac output * a-vO2 difference
126
Cardiac Output
HR*SV
- central factors
-stroke volume -> left ventricle chamber size
127
a-vO2 difference
-peripheral factors
-ability for muscles to extract oxygen
-ability for muscles to utilize oxygen
128
Aerobic power
VO2max
- highest rate of oxygen consumption during intense exercise
129
How to test aerobic power
Incremental test
- performed gradually at increasing intensity
-VO2 is measured at each intensity
- steady state is reached at each intensity
-intensity is increased until volitional or non-volitional failure
130
Anaerobic threshold
Work rate when metabolic demands shift from aerobic to anaerobic
-untrained: 50-55% VO2max
131
Which factors help determine pace?
-VO2 max
-intensity at anaerobic threshold
- technique
132
2 subtypes of non steady state activity
Repetitive & non-repetitive
133
Repetitive non-steady state examples
Soccer, hockey, football, rugby
134
Non-repetitive non steady state examples
Rowing, swimming, short and medium distance sprints
135
Limitations to metabolic performance: non-repetitive
-technique
-intensity at anaerobic threshold
-VO2max
136
Limitations to metabolic performance: repetitive
-work bouts (technique, intensity at anerobic threshold, VO2 max)
- rest bouts (VO2max)
137
Aerobic capacity
The duration for VO2max
138
Time Motion Analysis
Used to determine work to rest ratios
- type and intensities of movement in non-steady state activity
139
CSEP guidelines for sleep (18-64)
7-9 hours of good-quality sleep on a regular basis
Consistent bed/wake times
140
CSEP guidelines for sedentary behaviors (18-64)
Limiting sedentary time to 8 hours or less
- Less than 3 hours of recreational screen time
- Breaking up long periods of sitting
141
CSEP guidelines for physical activity (18-64)
Moderate to vigorous aerobic physical activities of at least 150 minutes per week
Muscle strengthening at least twice a week
Lots of light physical activities (standing)
KIN335
flashcards
Decks in class (2)
# Cards
