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CHAPTER 1
Exercise affects how body develops, levels of hormones in body, blood lipid/fat profile, body composition….
Fitness isn’t important, but amount of energy you use in doing physical activity & what you’re using the energy on is important to health
Fitness experts – work from perspective of how we evolved, genetic make-up & how exercise affects genome
Genotype = genetic constitution of someone
Phenotype = measurable traits/characteristics of someone – some are controlled by genes, others by genes
- environmental factors, others shaped entirely by environmental factors
- ie: blue eyes, aggressive behaviour, language (respectively)
Relationship between genotype and phenotype – genotype + environment = phenotype
- nature vs nurture debate = importance of innate qualities vs personal experiences in determining or causing differences in physical & behavioural traits, as well as health
- some researchers argue that genotype is programmed to be active, and living in a sedentary enviro leads to disease (poor phenotype)
- we are designed to be active and being sedentary means that we can’t expect ourselves to remain healthy
Epigenetics – study of changes in phenotype caused by enviro and not genotype -ex: diet [The foods available to your immediate ancestors would have been affected by their geographical location and exposure to these foods would have caused some epigenetic adaptation. So if we feed an Inuit population and a European population a diet based on lots of grains, the incidence of type 2 diabetes will be higher in the Inuit population because this is a “newer” food to them. This is despite the fact that the genome of Intuit and Europeans is essentially the same.]
No epigenetic adaptation to sedentary lifestyle – bc ancestors were more physically active, sedentary lifestyle rn is a drastic change and we have not completely adapted
Diet + stress management impacts your response to exercise program & normal physiological function
To reach genetic potential/allow for correct expression of genetic make-up, must have exercise programs that contain high intensity components and target the entire musculature -bc we evolved and did a lot of endurance things (hunting, tracking, gathering) but also needed short outputs of large energy for fights/sprints (fight/flight response) -must have enviro conductive to genetic make-up (bad enviro ex: sedentary lifestyle & diet based on processed foods)
Physical fitness = the ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure time pursuits and to meet unforeseen emergencies
“Are you fit?” “Fit for what?” – bc swimmers are fit for swimming but not mountain climbing
Components of physical fitness (health-related components): -cardiorespiratory (aerobic) endurance -muscular strength
-muscular endurance -flexibility -body composition
Components of fitness (performance-related components): -power -speed & quickness -agility -balance -motor skill
Performance-related components are imp too (elderly need balance to avoid getting hurt)
Back injuries and motor control
Back injuries often caused by: -poorly conditioned muscles -muscle imbalances in the trunk -inflexibility in muscles crossing the shoulders and hips -poor lifting technique -poor motor control of the spinal musculature
McGill believes: balanced stiffness on all sides of spine = stability; so endurance/strength is 2nd^ to the relationship between muscle groups, bc muscle imbalances = back problems; ex: weaker extensor strength in comparison to flexor strength = lower back problems
But poor motor control (coordination) = also leads to back injury (bc small motor error = causes rotation of a single spinal joint = pressure on ligaments and disks = injury) = is coordination a component of fitness?
Exercises that include coordination component = improves strength, endurance and coordination in the same amount of time as a simple strength/endurance exercise on machine
Fall prevention and balance training
Longer you can do dips as you age = longer you will be able to push yourself out of a chair; more squats/ lunges as you age = stronger legs = better ability to handle stairs as you age; more strength training = longer you’ll be independent/able to lift groceries
CONCLUSION: muscular strength & endurance are health related
40% of seniors fall = 40% seniors move to residential homes bc of a fall = but strength & balance training reduces falls by 40% and is v effective for people >80y/o
Strength training while sitting on machines = does not challenge balance and coordination, but stuff like tai-chi works a lot better and helps seniors prevent falls
Fall-prevention strategies ex: vigorous cross-steps; shooting out an arm to grab something (explosive movements); dumbbell snatches w v light dumbbells = helps protect muscles from injury when reacting quickly
Currently = major killers = diseases w a considerable lifestyle component (major factors = lifestyle choices = diet, exercise, stress, smoking)
Cardiovascular disease (CVD)(CHD) = leading cause of death in north America
- related disorder = metabolic syndrome (syndrome x) = also a growing concern = is a combo of health disorders that increase risk of CVD, stroke, high blood pressure, diabetes
Having metabolic syndrome = several disorders related to metabolism at the same time = includes obesity, particularly large amounts of deep abdominal fat content (apple shape); elevated blood pressure; elevated levels of blood fat (triglycerides) and low levels of high-density lipoproteins (HDLs); resistance to insulin (hormone that regulates blood sugar & other metabolic functions) -having one component = more likely to have others = more components = greater health risks
Physical activity = prevents CVD, metabolic syndrome, osteoporosis (low bone density), etc
Longer life span = does not mean healthier = just means you are alive longer
Ideal exercise/activity
Optimal = 3-5 times per week (w optimal being the absence of disease)
Don’t overdo it = just make exercise part of your lifelong health plan
Open window theory = the period of time where the activity of natural killer T-cells is reduced = larger window means greater chance of infection
Natural killer T-cells remain suppressed longer after bouts of severe exercise = excessively high exercise stress = reduces effectiveness of body’s immune system
Critical thinking
Epidemiological studies = comparing the health of populations as they present themselves w/o any manipulation, looking for correlations between variables of interest (***correlation is not causation; a physically active group may not be healthier than a sedentary group bc of just dpa, but bc they maybe have a better diet, smoke less, better genes, etc)
Can only trust these studies if criteria satisfied: -association between exercise & health must be repeatable (reliable) -association between exercise & health must be strong (ex: exercise decreases CVD risk by 1% is not a good result; exercise decreases CVD risk by 50% is a promising result; exercise decreases swamp fever by 50% but chances of getting swamp fever is 0.000001%, then results still are not favourable) -association between exercise & health must be logical -other obvious factors/variables must be shown not to be the cause of the association
Terms: Conjecture = a conclusion deduced by surmise/guesswork or a belief w/o sufficient evidence for proof Hypothesis = a conjecture (proposition)/set of propositions set forth as an explanation for the occurrence of some specified group of phenomena, either asserted merely as a provisional conjecture to guide investigation (working hypothesis) or accepted as highly probably in light of established facts Theory = a coherent group of general hypotheses used as principles of explanation for a class of
phenomena Law = a theory that has received validation in all possible ramifications, and to known levels of accuracy
Planning to change your activity level
Select one thing as your target behaviour change and work that into your lifestyle before changing additional behaviours – most successful approach
Set SMART goals: -Specific = what, how, where, when, with who and how long will you do this? -Measurable = will you know when it’s done? -Acceptable = will you feel good about doing this? Is this a personal goal for you or is someone else influencing your choices? -Realistic = are you able to do this? Timely = is there a deadline attached? Set short & long-term goals, and create new goals once old ones are achieved
How active are we?
Physical activity = any activity above resting levels (ie: going for a walk, gardening) – will not improve fitness
Exercise = a subset of physical activity that is planned, structured, & repetitive – will improve fitness
