Module 6: Physical Activity

Question 1

Define: physical activity

Answer 1

Physical activity: all leisure and non-leisure body movements produced by skeletal muscles that result in an increase in energy expenditure

Question 2

Define: exercise

Answer 2

Exercise: planned, structured, repetitive physical activity that is specifically aimed at improving physical fitness

Question 3

Define: physical fitness

Answer 3

Physical fitness: extent to which a body can respond to increased physical demand; ability to respond to routine physical demands with enough reserve energy to cope with a sudden challenge

Question 4

Define: active living

Answer 4

Active living: the way we integrate physical activity into our daily life

Question 5

Define: functional fitness

Answer 5

Functional fitness: our ability to do day to day activities

Question 6

What are the 5 components of physical fitness

Answer 6

• Aerobic fitness
• Muscular strength
• Muscular endurance
• Flexibility
• Body composition

Question 7

Define: muscular strength

- what does it depend on

Answer 7

• Muscular strength: force a muscle can produce with maximal effort
• Depends on: muscle cell size and motor neuron activity (coordination/ ability to control the strength of muscle contraction)

Question 8

Why is muscle tissue an important element for overall body composition?

Answer 8

• More muscle= higher metabolism and faster energy use. This means it will be easier to maintain a healthy weight

Question 9

Why are strong muscles good for injury prevention?

Answer 9

• keeps the skeleton in proper alignment and posture

Question 10

What are the immediate effects of exercise on the systolic blood pressure?

Answer 10

• Increased systolic blood pressure; increased blood flow and oxygen transport to working skeletal muscles and the heart; increased oxygen consumption

Question 11

List some long term effects of exercise

Answer 11

• Improved self image, cognitive function, ability to manage stress, better sleep
• Increased heart size and resting stroke volume
• Improved ability to extract oxygen from air during exercise
• Increased sweat rate, earlier onset of sweating, greater dissipation of sweat
• Decreased body fat
• Reduced risk of colon cancer and other cancers
  improvements/ maintenance of insulin sensitivity (helps to prevent type 2 diabetes)
• Increased bone density and ligament and tendon strength
• Increased blood volume and capillary density

Question 12

List some immediate effects of exercise

Answer 12

• Increased levels of neurotransmitters; constant or slightly increased blood flow to the brain
• Increased heart rate and stroke volume (amount of blood pumped per beat)
• Increased pulmonary ventilation (air breathed per min)
• Reduced blood flow to the stomach, intestines, liver, and kidneys, resulting in less activity in the digestive tract and less urine output
• Increased energy production in muscles
• Increased blood flow to the skin and increased sweating to help maintain a safe body temperature
• Increased systolic blood pressure; increased blood flow and oxygen transport to working skeletal muscles and the heart; increased oxygen consumption

Question 13

How does exercise protect against cardiovascular disease and stroke

Answer 13

• Cardiovascular disease and stroke: stronger heart muscle makes blood pumping more effective and lowers blood pressure

Question 14

How does exercise protect against blood cholesterol levels

Answer 14

Blood cholesterol levels: increased HDL, decreased HR

Question 15

How does exercise protect against type 2 diabetes

Answer 15

improved insulin sensitivity, reduced weight

Question 16

How does exercise protect against obesity

Answer 16

lowers body fat, reduces weight

Question 17

How does exercise protect against osteoporosis

Answer 17

Osteoporosis: exercise and a well balanced diet increases bone mass (until about age 30)

Question 18

What is the #1 advice that has stayed consistent throughout all of medicine (including in ancient times)

Answer 18

get exercise!

Question 19

Fill in the blank: “Emerging from this initiative, termed Exercise Is Medicine, has been an extensively documented position stand by the American College of Sports Medicine that recommended healthy adults _______________ (multiple words)

Answer 19

perform 150 min of moderate dynamic exercise per week.”

Question 20

What are some risks of exercise (6)?

Answer 20

• Traumatic injuries (ankle sprain, fractures)
• Overuse injuries (tennis elbow, shin splints)
• General overstress
• Temperature injury
• Sudden cardiac death (involves known or unknown pre-existing condition)
  “weekend warrior”; doing too much too fast usually associated with recreational league injuries. May cause ischemia in heart muscles → heart attack
• Compulsive tendencies (over-exercising without proper recovery)

Question 21

What is R. I. C. E. What is it a treatment for?

Answer 21

RICE: rest, ice, compress, elevate

Treatment for many injuries (bruise, sprain, strain, tendinitis)

Question 22

What are the recommendations of exercise for different age groups?

Answer 22

• Age 5-12: 60 min of (moderate-vigorous) exercise/day
• Age 13-18: 60 min of M-V exercise/day
• Age 18-65: 150 min of M-V exercise/week (must be in bouts of 10 min or more)

Question 23

Fill in the blank: ___ of Canadian adults get the adequate amount of activity; ___ of waking hours are sedentary; ___ of Canadians walk 10 000 steps/day

Answer 23

<20% of Canadian adults get the adequate amount of activity; 69% of waking hours are sedentary; ⅓ of Canadians walk 10 000 steps/day

Question 24

What are the 2 ways the body produces energy? Make sure you know the formula for both.

Answer 24

• aerobically

- anaerobically

Question 25

Gives some examples of aerobic and anaerobic activity

Answer 25

Aerobic: Long runs/jogs Swimming Cycling Anaerobic: Weight lifting Very short distance sprints Long jump

Question 26

FITT principle

Answer 26

FITT: Frequency, intensity, type, time; Guideline for physical fitness

Question 27

What are some recommendations for developing cardiorespiratory fitness

Answer 27

- Appropriate aerobic activities should fit your schedule and you should enjoy it - 4-7 times per week no more than 2 days in between sessions - 150min at m-v levels - Bouts of at least 10 minutes - Balance with other components of fitness

Question 28

What are some recommendations for developing muscular fitness (4)

Answer 28

- Strength training: requires resistance exercises - Strive for a balanced body (left, right, lower and upper body and opposing muscle groups) - Do at least 1 exercise per muscle group - Schedule 1 rest day between muscle groups

Question 29

Define: isometric exercises and give examples

Answer 29

Isometric exercises: force generation without movement | - Planks, wall sits

Question 30

Define: isotonic exercises and give examples

Answer 30

Isotonic exercises: force generation and movement | - Sit ups, squats, bicep curls

Question 31

What are some recommendations for developing flexibility

Answer 31

- Static stretching is the safest - You should feel tension not pain - Go to the limit of your range of motion, relax into stretch, hold for ~30s - Cool down after

Question 32

Define: flexibility

Answer 32

Flexibility: range of motion around a joint

Question 33

Define: specificity

Answer 33

Specificity: adaptations are specific to imposed demand

Question 34

Define: overload

Answer 34

Overload: in order to see improvements, must overload and challenge system

Question 35

Define: progressive overload

Answer 35

Progressive overload: overload is increased overtime

Question 36

Define: reversibility

Answer 36

Reversibility: aka use it or lose it; You can lose up to 50% of fitness improvements within 2 months if you stop exercising

Question 37

Define: individual differences

Answer 37

Individual differences: people have different responses to exercise; tailor exercises to you

Question 38

How can we prevent activities related to injuries?

Answer 38

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

Question 39

What are the signs of overtraining

Answer 39

- Persistent pain, especially in or around a joint - Increased difficulty performing a standard or familiar amount of exercises - Increased susceptibility to infections (viral, bacterial, acne) - General feeling of tiredness, lack of energy, enthusiasm

Question 40

What did the space mice study show?

Answer 40

The findings from this study, published Monday in the journal Proceedings of the National Academy of Sciences, show that the “mighty mice” retained their muscle and bone mass throughout their time in space, reports Ashley Strickland for CNN. "Mice that were hypermuscular as a result of having a mutation in the myostatin gene were able to retain most, if not all, of that extra muscle during spaceflight," Lee and Germain-Lee tell CNN in an email.