HLSC 1F90 Lecture Notes - Lecture 16: Cardiorespiratory Fitness, Diabetes Mellitus Type 2, Coronary Artery Disease
13 Oct 2016
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Lecture 16 - fitness
Key Terms
•Physical activity
•all body movements produced by the skeletal muscles resulting in substantial increase in
energy expenditure
•Exercise
•planned, structured, repetitive bodily movement done to improve or maintain components of
physical fitness
•Exercise is physical activity, but physical activity is more than exercise
CSEP Guidelines say: to achieve health benefits, adults should accumulate at least 150 minutes
(21/2 hours) of moderate-to-vigourous aerobic exercise per week in bouts of 10 minutes.
Physical Activity for Health
•Regular physical activity improves
•cardiorespiratory endurance
•reduced risk of heart disease
•prevention of hypertension
•improved blood lipid and lipoprotein (cholesterol and triglycerides) profile
•bone health
•overall physical health
•reduced risk of Type 2 diabetes
•improved immunity to disease
•increased longevity
•mental health & stress management
•If Canadians followed the 2011 CSEP Physical Activity Guidelines, it is estimated that the
following deaths could be prevented
•33-50% coronary heart disease
•25% stroke & osteoporosis
•20% colon cancer & hypertension & type 2 diabetes
•15% breast cancer
Physical Activity for Fitness
•Physical fitness is the ability to regularly engage in moderate-to-vigorous levels of physical
activity for extended periods of time without feelings of excessive fatigue
•Physical fitness requires participation in exercise (as well as more general physical activity) in
order to improve or maintain: (components of physical fitness)
•cardiorespiratory endurance
•muscular strength & endurance
•flexibility
•body composition (ex: BMI)
Cardiorespiratory Fitness
•Refers to the ability of the heart, lungs and blood vessels to function efficiently and is achieved
through aerobic exercise
•aerobic (“with oxygen”) exercise is exercise performed at a moderate intensity level for an
extended time with an increased heart rate
•your body gets warm and you sweat
find more resources at oneclass.com
find more resources at oneclass.com
Document Summary
Csep guidelines say: to achieve health bene ts, adults should accumulate at least 150 minutes (21/2 hours) of moderate-to-vigourous aerobic exercise per week in bouts of 10 minutes. Muscular endurance: refers to a muscle"s or muscle group"s ability to exert force repeatedly or in a sustained fashion without fatiguing, lighter weight and do more repetitions. Flexibility: refers to the range of motion, or the amount of movement possible, at a particular joint or series of joints, if you can"t move your joints then you start to struggle, this happens when we get older. Body composition: refers to the relative proportions of fat and lean (muscle, bone, water, organs) tissue in the body. Planning for personal fitness: identify your physical activity goals, set smart goals: speci c, measurable, achievable, realistic, and time-based, incorporate physical activity (as well as exercise) into your life, start slowly, plan ahead to overcome obstacles.
