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P-E exam - Coggle Diagram

- - - - Must have specific goals with specific results
  - - - *muscle memory allows individuals a faster reacquisition of fitness benefits than individuals with no pre-existing fitness benefit
- - - - Can be an indicator of body fat
      - Hip to waist ration: better accuracy
    - - Metabolic syndrome
        
        High triglycerides
        
        High blood pressure
        
        Low HDL cholesterol
        
        High blood sugar
        
        Waist circumference (over a certain number)
      - Exercise can improve metabolic health
        
        Compromise
        
        Less mobile after exercise
        
        More appetite after exercise = more food
        
        Advantages of a metabolic workout (focus on calorie burning)
        
        save time
        
        Full body
        
        improve aerobic/muscle endurance
        
        Variety to workout
        
        Can be very intense
- - - - Preparing/using our skills for a purpose/happy life
    - - Having faith/belief system, being compassionate and empathetic, live according to morals and values
    - - Adequate sleep, being fit and active, avoiding drugs, adequate eating habits
        
        Weekly recommendation: 150 min of moderate intensity, aerobic exercise or 75 min of vigorous aerobic exercise + muscle training 2 or more days a week
        
        Additional benefits: up to 300 minutes of moderate intensity aerobic exercise or 150 vigorous aerobic exercise
        
        Obstacles/limitations (14)
        
        Time
        
        Sick/old
        
        Energy levels
        
        Do not like the feeling
        
        No access to facility
        
        Weather
        
        Judgment of cost vs benefit
        
        Injury
        
        Fear of injury
        
        No value of exercise
        
        Knowledge
        
        Motivation
        
        Pain
        
        Feeling of intimidation
    - - Ability to express thoughts and feelings in a constructive way, improving self-esteem
    - - goals vs financial obligations
    - - Mental stimulation with problem solving, creative/critical thinking
    - - social support network & meeting new people
    - - Balance between demands of a lifestyle and the capacity to fulfill them. Context that is healthy, not too demanding/not challenging enough
- - - - No lactic acid produced, no O2 needed
        
        Uses ATP and creatine phosphate
  - - - Lactic acid produced, no O2 required
        
        Uses glycogen (carbohydrates)
  - - - Requires O2
        
        No lactic acid production
        
        Uses fatty acids and glycogen as fuel
- - - - Main source of energy for the body
      - Source
        
        Fruits, vegetables, legumes
        
        More fiber, slower digestion (also more nutritious) = affect blood sugar levels less
        
        Whole grains
        
        More complex starches
        
        Refined sugars
        
        Broken down sugars, simple starches
      - Broken down to sugar
        
        Does not cause obesity
        
        But reducing ADDED sugars in diet = health benefits and weight loss (depending on the person)
    - - 4 calories per gram
      - Repair and increase body tissue
        
        Need around 0.36 gram of protein per pound of body weight for average
        
        To increase muscle mass, need 0.6 to 1g of protein per pound of bodyweight
        
        Progressive overload
        
        Significant time under tension (80-140 minutes)
        
        Challenging weight lifted near failure
      - Fish, poultry, lean meats, legumes, protein products, etc.
    - - Functions (6)
        
        Protects organs
        
        Needed for skin and hair
        
        Insulation (heat)
        
        Maintain a healthy nervous system
        
        Energy for body
        
        Transport fat-soluble vitamins
      - Types
        
        Trans fat
        
        Can be found naturally in animal products or oils
        
        Should limit intake
        
        Saturated fats
        
        Monosaturated fats
        
        Think of kitchen oils
        
        Polysaturated fats
        
        Think of Omega-3 and Omega-6, fish
        
        Think of animal products: meat and dairy
      - Recommended intake: 20-30g per day
      - :red_flag: fat consumption's impact can vary for everyone
        
        Many factors influence diseases and blood markers
        
        Activity level
        
        Rest of diet
        
        Surplus, deficit, or maintenance
        
        Composition of diet: vegetables, fruits, high protein, low carb?
        
        Genetics
  - - - Semi-vegetarian: exclude some meats
      - Lacto-ovo vegetarian: eat milk and eggs, but no meat
      - No animal products
      - Tend to be more health conscious and make better choices
      - Lots of fiber, less calories & low sodium but tend to have low protein and calcium
    - - Prefer high carb before workout for high intensity and sports performance
      - Protein after = better progress (although need more context and it depends)
    - - Advantage, but tolerance can reduce the benefits
      - Careful of side-effects
    - - Balanced: too strict= :( side effects
      - Adherence/consistency is key
      - :red_flag: health halo effect: health claims distort the actual nutritional facts of the food
      - :red_flag: social media demonizing foods
      - Contributing factors to the development of eating disorders
        
        Social media
        
        Restrictive/rigid diet
      - What the hell eating behaviour
        
        Caused by rigid eating
      - Many factors influencing eating habits/behaviours
- - - - Less need for high bpm: more efficient heart
      - athlete resting bpm: 40-60
      - resting heart rate is a cardiovascular fitness test
  - - - Lowers stress levels
      - Improves cardiovascular circulation
      - Lowers resting heart rate
      - Can improve the efficiency of the immune system
      - Can improve body composition if no change to eating and exercise habits
- - - - More technically and physically exercises should be done first
        
        More energy, strength, and focus
      - Large muscle groups first
    - - Control over technique
    - - Hypertrophy, increase fitness, and muscular endurance
        
        Progressive overload
        
        But adequate technique. Inadequate form = lower weight
    - - Push-pull-legs
      - Full body
      - Upper body/lower body
      - Body parts