Chapter 1: The Scientific Rationale for Integrated Training Flashcards
1950-1960
- gyms were male dominated
- increase size, strength, explosive strength
- Jack LaLanne: first American fitness TV show, calisthenics, counting calories, weight training, nutrition, first health club at age 21, inventor of cable pully weight system and smith weight lifting machine
1960-1970
- women’s fitness centers or “figure salons” becoming popular: weight loss and spot reduction
- JFK: public support for fitness and exercise, including for adults, sparked interest in jogging
- Bill Bowerman: book “Jogging”
- Joe Gold: first Gold’s Gym
1970-1980
- exercise becoming more socially acceptable
- health clubs: achieving social interaction and health, alternative to team sports or activities
- society becoming more conscious of their appearance
muscle imbalance
alteration of muscle length surrounding a joint
chronic diseases
ex) asthma, cancer, diabetes, heart disease
- leading cause of death and disability
- toll on economy
- an incurable illness or health condition that persists for a year or more, resulting in functional limitations and the need for ongoing medical care
obesity
- the condition of being considerably overweight, BMI > 30, or 30 lbs over the recommended weight for their height
- chronic condition associated with cardiovascular disease
desirable BMI for adults > 20
between 18.5 and 24.9
BMI calculation
weight (kg) / height (m^2)
overweight
a person with a BMI of 25 to 29.9, or who is between 25 to 30 lbs over the recommended weight for their height
excessive body weight can be associated with…
cardiovascular disease, type 2 diabetes, high cholesterol, osteoarthritis, some types of cancer, pregnancy complications, shortened life expectancy, decreased quality of life
blood lipids
aka cholesterol and triglycerides, carried in the bloodstream by protein molecules known as high-density lipoproteins (good cholesterol) and low-density lipoproteins (bad cholesterol)
a healthy total cholesterol level
< 200 mg/dL
borderline high cholesterol level
between 200 and 239 mg/dL
high risk cholesterol level
> 240 mg/dL
diabetes mellitus
chronic metabolic disorder caused by insulin deficiency, which impairs carbohydrate usage and enhances usage of fats and proteins, blood glucose is unable to enter cells either because the pancreas is unable to produce insulin or the cells have become insulin resistant
type 1 diabetes
- aka juvenile diabetes
- the result of the pancreas not producing insulin
- blood sugar is not optimally delivered into the cells, resulting in “hyperglycemia” or high blood sugar
type 2 diabetes
- associated with obesity, particularly abdominal obesity
- accounts for 90-95% of all diabetes
- usually produce adequate amounts of insulin, however, their cells are resistant and do not allow insulin to bring adequate amounts of blood sugar (glucose) into the cell
- more than 80% of patients with type 2 diabetes are overweight or have a history of excessive weight
high blood sugar can lead to…
nerve damage, vision loss, kidney damage, sexual dysfunction, decreased immune function
WHO recommended exercise
minimum of 30 minutes or more minutes of moderate physical activity on 5 or more days per week
low-back pain
- primary cause of musculoskeletal degeneration
- predominant among workers workers in enclosed spaces or manual laborers
- seen in people who sit for periods greater than 3 hours
- seen in people who have altered lumbar lordosis (curve in the lumbar spine)
knee injuries
- ACL injuries (70% noncontact)
- ACL injuries have a strong correlation to acquiring arthritis in the affected knee
deconditioned
a state of lost physical fitness, which may include muscle imbalances, decreased flexibility, and a lack of core and joint stability
multiplanar movements
movements in all directions
full muscle action spectrum
concentric acceleration, eccentric deceleration, isometric stabilization
proprioceptively enriched environment
- an unstable (yet controllable) physical situation in which exercises are performed that causes the body to use its internal balance and stabilization mechanisms
- one that challenges the internal balance and stabilization mechanisms of the body