SPEX102 - not gracies > Module 4 - Moving through environments > Flashcards

Module 4 - Moving through environments Flashcards

(75 cards)

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1
Q

What is reccommended physical activity guidelines for adults

A

150 minutes of moderate intensity exercise per week

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2
Q

How is exercise being promoted by clinicians

A

As medicine to help promote physical inactivity

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3
Q

Problems with overt medicalisation of physical acitivy

A

Sells exercise as medicine which may not be appealing to different people
Exercise is not a magic drug that fix everything
There is not an optimal or minimal dose as there is for many drugs
Exercise can be fun and enjoyable and selling it as medicine may take away from this

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4
Q

Biophilia hypothesis

A

That humans posses an innate tendency to seek connections with nature or other forms of life

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5
Q

What are natural environments associated with

A

Better health

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6
Q

Why is there less need for physical activity in modern society

A

As more peole live in cities so there is no need to seek out the use of the land

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7
Q

How are climate and physical activity linked

A

Negative effects of air pollution, extreme weather and natural disaster have a negative effect on climate

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8
Q

Where is physical activity prevelence most likely to drop

A

In subtropical regions as they are at the most risk of impacts from climate change

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9
Q

Atua Matua framework

A

5 millars
Environmental knowledge
Localised environmental connection
Communicating environmental knowledge
Activites to mobilise Atua Matua thinking
Environmental signs as a decision making

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10
Q

Menominee trauma model

A

Obseity prevention for healing with indigenous knowledge

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11
Q

Menominee community engagement workshop

A

Create a healthy future for children
Long range vision into the future

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12
Q

What is physical fitness

A

Ability to keep your inidivudal internal and external environments stable

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13
Q

Endogenous (internal) exercise stressors are what

A

Powerful
Instantly avaliable
Self regulated - this makes them safe and effective

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14
Q

What is the most extreme environment for humanity

A

The built environment

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15
Q

Why is the built environment the most extreme for humanity

A

Becuase it is devoid of all natural environment stressors making it non detectable so non defensible

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16
Q

What environmental stress can humans best adapt to

A

Gravity

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17
Q

Why can extreme environments be valuable

A

To enhance performance in normal environments
To help understand normal physiology, extreme physiology and pathophysiology

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18
Q

WHO definition of health

A

A state of complete physical, mental and social wellbeing and not merely the absence of disease or infirmity

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19
Q

Positive relationship between green spaces and wellbeing led to what

A

Higher rating of self reported health for those that live in green spaces

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20
Q

Physical activity in NZ

A

50% of NZ does not meet reccommended 150 minutes per week

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21
Q

Whats happens to the odds ratio of low PA when environments get greener

A

Lowers meaning that it is more likely that guidelines are going to be met

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22
Q

What does physical wellbeing increase with

A

Green spaces

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23
Q

Risk benefit paradox

A

Doing too much exercise can be dangerous
Reccommended 150 minutes per week with 2 muscle strengthening sessions

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24
Q

What does practice lead to

A

Learning to move more effectively and efficently

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25
What is neural plascity
The ability of the brain to learn throughout the lifespan Neural connections may strenghten or weaken overtime 'use it or lose it'
26
What does increased effeciency of brain activity lead to
More cognitive resources
27
Aerobic exercise and neuroplascitiy relationship
It can induce it
28
Why should practice be challengeing
So that we stay motivated
29
Why should you sleep after practice
As sleep promotes cerebrospinal fluid movement through the brain and consolidates memory formation which is underlying in skill formation
30
Deliberate practice
Focus on increasign performance May not always be fun Is strucutred and taught
31
Deliberate play
Immediated gratification Enjoyment Unsupervised and unstructured
32
Is early specialisation healthy
Not necessarily - balance is better
33
Does practice make perfect
No but it helps to improve
34
Performance learning paradox
If only focus is on performance is can lead to long term stagnation Better to focus on learning that then leads to better performance overtime
35
What do behaviour changes start with
Motivation
36
What is motivation
When you chose one behaviour over another
37
Proximal outcomes
Immediate or short term outcomes of exercise Keep us motivated day to day Occuring during or shortly after exercise Less likely to be recognised
38
Distal outcomes
Results that are a consequence or a long term effect Ranked as more important Aspirational - provide longer term motivation
39
What outcomes support us to maintain our behaviour
Proximal They are often unexpected also
40
Autonomous motivation
Associated with more positive motivation Physical adherence and positive psychological wellbeing Choose to exercise because you want to not because you are forced to
41
Controlled motivation
Is enough to start exercise but not enough to continue it on the longer term Leads to increased anxiety and continual pressure Associated with negative psychological wellbeing
42
Is the quality or quantity of motivation more important
Quality Autonomous over controlled
43
How to create autonomous motivation
The individual needs to decide for themselves what their goals are rather than being told them This result in more motivation as they are choosing what they aim to do
44
How to build confidence
If people choose a goal and achieve it they build confidence
45
What kind of activites do people choose to do
Ones that make them feel good and avoid ones that make them feel bad
46
Does exercise have to hurt to be worthwhile
No Exercise should not hurt All exercise intensities have the ability to make people feel less good about exercise
47
What has the biggest influence on how we feel during exercise
Intensity
48
What is technique analysis
An application of biomechanics that is practically orientated, usually done in the field, and involved qualitative analysis with basic equipment
49
Notational analysis
An objective method of describing and recording games or events Used to - Evaluate game strategy - Discover new strategies - Assess physiological demands of the game
50
Workload analysis
Shows the volume and intensity of the activity of interest Can show - Distance sprinted - Number of accelerations - Time spent in speed zones
51
What can technology in sport do
Provide a competitive analysis and controversy
52
What do wearable sensors need to know in order to be accurate and calcuate energy expenditure
Economy and efficiency of movement
53
What do accelerometers measure
Linear acceleration often along three axes
54
What do gyroscopes measure
The rotation (angular velocity) of a device
55
Photoplethysmography
Heart rate inferred from blood flow through measured region Indirect measure of heart rate and blood oxygen saturation
56
When is photoplethysmography accurate
Low levels of exercise but becomes less accurate as heart rate increases
57
Pros of wearables
Gives a reasonably good indication of activity Can help to increase activity levels in sedentary Can be motivating
58
Cons of wearables
Can be expensive Can lead to extrinsic motivation and dependency Less effective than doing it for satisfaction
59
Importance of muscle tissue
Without good muscle tissue there is poor function and performance Skeletal muscles are used to support effective movement
60
3 main mechanisms of muscle growth
Mechanical tension - tension of individual muscle fibres Metabolic stress - Acidic environment that gets built up in muscle Muscle damage - damage to muscle fibres when training
61
Mechanical tension
Force placed on muscle fibres under load Heavy loads mean that muscles must produce maximal force Controlled movement increases time under tension Overtime consistent exposure to mechanical tension leads to increased muscle fibre and ultimatley muscle growth
62
Metabolic stress
Results from build up of metabolites such as hydrogen ions This environment leads to swelling
63
Muscle damage
Tearing of muscle fibres occurs from heavy eccentric contractions Repair and adaption processes potentially leads to increased muscle size and strength Muscle heals back stronger
64
Main mechanism driving muscle growth
Mechanical tension Not muscle damage as it is bad to excessivley damage muscle as can lead to permanent damage
65
What does gut micobiota feed on
Fibre Non digestable plant polysaccharides
66
What do gut microbiota produce from dietary fibre
Short chain fatty acids (SCFA)
67
What do SCFA enhance
Metabolism Also have an effect on liver to decrease the making of of new fatty acids and increase oxidation of current fatty acids
68
What percent of energy do short chain fatty acids produce
10%
69
What energy sources do SFCA produce
Propionate that has been turned into glucose Acetate and butryrate that has been turned into fatty acids
70
How is total SFCA production increased
With regular exercise
71
What diets are beneficial
High fibre, high fat is less beneficial
72
What does lactic acid not cause
Muscle pain or fatigue It accumulates at the site of exerice and buffers hydrogen ions to delay the acidicity and burning of muscles
73
How does lactate concentration increase
With exercise intensity
74
Are training aids good
Not always as they can cause other side effects
75
SPEX102 - not gracies
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