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BPK 140 Study Guide - One-Repetition Maximum, Osteoporosis, Fembot

11 pages94 viewsFall 2013

Department
Biomedical Physio & Kines
Course Code
BPK 140
Professor
Mandana Salajegheh

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Physical activity for health, fitness, and performance
Almost 50% of Canadian population is considered physically inactive
Only 21% of teens are sufficiently active for optimal growth and development
Males are more likely to be active than females at all ages
Canadian children are more active than adolescents, who are more active than adults
Physical activity: body movements produced by skeletal muscles resulting in energy
expenditure
Exercise: planned, structured, and repetitive bodily movement done to improve or maintain one
or more component of physical fitness
Benefits of physical activity for health, can reduced risk of:
cardiovascular diseases by about 80%
diabetes
cancer
hypertensions: normal blood pressure = 120/80 mm Hg
ochronic high BP > 140/90 mmHg
oex. High blood pressure
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obesity
depression
Osteoporosis: loss of bone density
premature death
Health components of physical fitness includes:
Cardiovascular fitness
Musculoskeletal strength
Musculoskeletal endurance
Flexibility
Body composition
Performance components of physical activity:
Exercises undertaken to increase power, agility, speed, coordination, balance and other aspects of
performance
Physical Activity for fitness:
Requires particular exercises for a particular length of time at a specific intensity and for a certain
number of times each week
Health Canada recommends 60 minutes of light effort physically activity or exercise per day to
maintain or improve health
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Improved cardiovascular endurance:
Reduced risk of heart diseases
Prevention of hypertension
Systolic and diastolic blood pressure
Improved blood lipids and lipoprotein profile
Tri: not good
LDL: bad cholesterol
HDL: good cholesterol, type of lipids in fat not in food
Improved bone health
Osteoarthritis:
and osteoporosis: cartilage disorder (ex. Joints, knee caps)
Trans fatty acids
Benefits of regular physical activity
Improved weight management:
Direct effect on metabolic rate
People who eat a lot and don’t get fat have higher metabolic rates, they require more calories per
day and are able to burn off the excess energy
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