Chapter 9Health Benefits of Physical Activity

Key Concepts

• angina pectoris• atherosclerosis• basal metabolic ra

te• body mass index (

BMI)• cardiovascular dis

eases• coronary heart dis

ease (CHD)

• degenerative diseases

• diabetes mellitus

• hemorrhagic stroke

• hyperlipidemia• hyperplastic

obesity• hypertension

• hypertrophic obesity• infectious diseases• isocaloric state• law of energy

balance• myocardial

infarction• negative caloric

balance• obesity• osteoporosis

• peripheral vascular disease

• positive caloric balance

• spot reducing• stroke• thromboembolic

stroke• type I diabetes

mellitus• type II diabetes

mellitus

Review Questions

The more physically active you are, the less likely you are to die prematurely. True or false?

True. Physical activity and cardiorespiratory

fitness are inversely related to mortality. This is

true for all ages and both genders.

How can regular exercise decrease the risk of coronary heart disease?

• Active individuals are less likely to be obese.

• Active individuals are less likely to develop diabetes mellitus or hypertension.

• Regular aerobic exercise improves blood lipid profiles.

Name two ways that exercise can

reduce the risk of stroke.• It slows the development of

atherosclerosis, which is associated with stroke.

• It has a favorable effect on hypertension, the major cause of hemorrhagic strokes.

How does exercise affect hypertension?

Activity is inversely related to blood pressure as

well as the risk of later development ofhypertension.

How does physical activity affect peripheral vascular disease?

Walking and jogging may stimulate thedevelopment of new arteries and

capillaries inthe thigh and calf muscles to compensate

forblocked arteries.

The number of fat cells in the body is established during which three periods of rapid growth?

1. The latter part of gestation2. The first year of infancy3. The adolescent growth spurt

Why do people with hyperplastic or juvenile-onset obesity find it particularly difficult to lose weight?

The number of fat cells remains constant in

spite of weight gain or loss.

Name four ways that physical activity contributes to caloric expenditure.

1. Calories are expended during physical activity

2. Additional calories are expended after exercise

3. Physical activity helps to maintain the basal metabolic rate (BMR), whereas caloric restriction alone usually results in a decrease in BMR

4. Moderate exercise does not increase and may decrease appetite

According to the ACSM, what are some characteristics of a desirable weight-loss program?

• Provides a caloric intake not lower than 1,200 kilocalories per day for adults

• Includes foods acceptable to the dieter• Provides a negative caloric balance that results in

not more than 1 kg of weight loss a week• Includes behavior modification techniques to

eliminate bad dieting habits• Includes an endurance exercise program of at

least three days per week, 20-60 minutes in duration, at a minimum intensity of 55 percent of maximum heart rate

• Creates new eating and exercise habits that can be continued for life

How can exercise help individuals with diabetes?

• Exercise can help type 1 diabetics by improving – control of blood glucose levels by increasing

insulin sensitivity. Any program should be supervised by a physician.

• Exercise can help type 2 diabetics by improving – insulin sensitivity and glucose tolerance.

What have epidemiological studies found regarding the relationship between physical activity and cancer?

• All forms considered together:– No consensus

• Physical activity and colon cancer:– Inverse relationship

What is the significance of the Frisch study of women who had competed in college athletics to cancer research?

The results suggest that activity patterns during

adolescence and early adulthood may influence

the risk of developing cancer later in life.

How might physical activity reduce the risk of osteoporosis?

• During adolescence: – By aiding the development of bone

mass and density

• During middle age and beyond:– By helping to maintain bone mass

and density

What are four factors you should consider when developing an exercise program for post-menopausal women?

• The wrong type of exercise can do more harm than good

• Weight training can improve bone density while increasing muscular strength and balance

• Adequate calcium intake is essential• Exercise is not a substitute for estrogen

replacement therapy when prescribed

What are some effects of physical activity on mental health?

• More positive outlook• Greater self-esteem• Enhanced ability to respond to stressors• Reduced symptoms of depression• Positive effects on trait and state

anxiety

What are four possible explanations for the positive effects of physical activity on mental health?

• Endorphins and enkephalins• Brain neuroreceptors for monoamines• Hormonal factors• Changes in core body temperature

Useful Websites

Physical Activity and Health, Womenwww.cdc.gov/nccdphp/sgr/women.htm

Physical Activity and Weight Control

www.niddk.nih.gov/health/nutrit/pubs/physact.htm

American Obesity Association Homepagewww.obesity.org

National Osteoporosis Foundationwww.nof.org