Exam 1- Flashcards
Fitness is
Multidimensional
Health related aspects of fitness
Cardiovascular endurance
Muscular endurance
Muscular strength
Flexibility
Body composition
Skill related aspects of fitness
Agility
Balance
Coordination
Power
Speed
Reaction time
Six dimensions of wellness
Occupational
Physical
Social
Intellectual
Spiritual
Emotional
What are the top four personal behaviors that can affect chronic disease?
Lack of physical activity (sedentary lifestyle)
Poor nutrition
Tobacco use
Excessive alchohol consumption
Occupational wellness
Personal satisfaction and enrichment in someones life through their work.
Physical wellness
The need for regular physical activity. Encourages a healthy and nutritional diet and eliminating tobacco/alcohol .
Social wellness
Contributing to ones environment and community. Living in harmony with others and nature.
Intellectual wellness
Stretching and challenging our minds through intellectual and creative pursuits.
Spiritual wellness
Our search for meaning and purpose in human existence. The development of a deep appreciation for the depth and expanse of life and natural forces that exist in the universe. Forming a world view.
Emotional wellness
Awareness and acceptance of ones feelings. Being optimistic about yourself and your life.
Higher maximal oxygen uptake means
you have the ability to do more activities without fatigue
Physical activity
any body movement
Exercise
Physical activity to improve fitness
Intentional and specific
Fitness
attainment of a specific requirement to function efficiently and effectively
Public health
the science and practice of protecting, promoting, and improving the health of populations and communities.
How have the causes of death shifted over the last 100 years?
infectious diseases to chronic diseases
Epidemiology
the study of distributions and determinants of disease and disability in populations
Environmental Health
the study of external influences of health (air, food, water quality, etc)
Health promotion and Health education
strategies to improve health and reduce health disparities
Health administration and policy
delivery and management of public health services (the business side of public health)
Biostatistics
the analysis of data, interpretation of studies, and putting results into action
Physical activity (behavior) domains
Occupational
Leisure Time
Transportation
Domestic (home)
Metabolic fitness
blood glucose levels
blood lipid levels
blood hormone levels
*can be precursors to disease, all influenced by PA
Bone fitness
bone density
structural integrity of tissue
Kinesiology
the study of physiological processes and anatomy of the body during movement
(things that happen during exercise)
3 areas of kinesiology
exercise physiology
sport and exercise psychology
movement sciences
Basic research designs to study exercise
case study
cross sectional study
case control
longitudinal study
experimental study
Case study
describes what happens to one or a few people (ex. measure physiological variables during exercise)
Cross sectional study
compare groupie of people at a given period of time (ex. descriptive data of fit and unfit individuals)
Case control
individuals with a certain condition compared to those without (ex. physical activity level of those with and without cancer)
Longitudinal study
groups of people followed over time (ex. over 40 years, study physical activity behavior and heart disease outcomes)
Experimental study
examine a group before and after training (ex. what happens to muscle strength after 6 weeks of training)
Sliding filament theory
- series of chemical reactions
- need ATP
- proteins slide over each other
- muscle contractions
basically how muscles move
Fast twitch muscle fibers
- anaerobic
- recruited for strength and speed
Slow twitch muscle fibers
- aerobic
- recruited for endurance efforts
Bioenergetics
the transfer of energy in living systems
Where do we get our energy
from our food the we consume (fats, protein, carbs)
What is a significant contributor to energy expenditure
movement
Components of daily energy expenditure
Basal Metabolic rate- 50-60% (energy we would consume laying in bed)
Physical activity- 20-30% (the only part we can control)
Thermic effect of food (TEF)- 10-15% (heat given off)
Energy from ATP stored in muscle
available for immediate use
Anaerobic energy
Immediate source
-phosphagen (CP) system
-fastest, short lasting ~10 sec
Short term source
-glycolysis (glucose stored in cell and in muscle)
-fast, intermediate duration ~20-120 seconds
-fast twitch muscle fibers
Aerobic energy
Long term source
- oxidative system
- uses oxygen to get energy
- slower energy production, long lasting (3+ minutes)
slow twitch muscle fibers
Exercise increases
the rate that the body uses energy
Aerobic metabolism
oxygen to resynthesizes ATP
energy expended during exercise is calculated based on
intensity (MET) and duration (mins or hours)
MET
metabolic equivalent
1 MET= resting energy expenditure (sitting)
1 MET= 3.5ml O2/ kg (body weight)/ min
1 MET~ 1 kcal/kg/hour
Gross energy expenditure
= PA plus resting EE (MET)
Net energy expenditure
= EE through PA only (MET-1)
MET conversion
activity level / 3.5
Energy Expenditure calculation
(in kcal) = MET x body weight (kg) x time (hours)
Net Energy Expenditure calculation
= MET-1 x body weight (kg) x hours
tells how much energy they are actually using bc it doesn’t include resting METs
Do METS account for fitness level?
No, they are the same for everyone.
the difference: how much energy we are expending and how difficult the exercise is
Body challenge during exercise
to maintain homeostasis
What happens during exercise?
- muscle contraction -> requires ATP
- changes in cellular pH
- increase in temperature
- need to maintain blood flow to other arts of the body
- stress to the joints
Graded exercise test (GXT)
Method to collect a variety of info during exercise in a lab with a treadmill, cycle, ergometer
- in multiple, advancing stages
-max or submax
What does a GXT measure and determine
measures physiological values, determines normal exercise response and maximal aerobic capacity
Normal resting heart rate
60-80 bpm
Normal blood pressure
120/80 mm
Systolic pressure
pressure when heart is contracting (pumping)
Diastolic pressure
pressure when heart is relaxed (filling)
Stroke volume
blood pumped per beat (ml) by left ventricle
Cardiac output (Q)
blood pumped per min (L/Min) of exercise
Q= heart rate x stroke volume
O2 extraction
amount of O2 used by muscle
avO2 difference
difference between artery and venous O2 values in this muscle
VO2
volume of O2 used during exercise
- directly related to intensity of exercise
- function blood pumped and O2 extracted
VO2 max
amount of oxygen used at maximal exercise
- maximal aerobic capacity
short term changes during one bout of exercise: what is the only thing that doesn’t increase?
Cardiovascular exercise, diastolic blood pressure- stays the same
How to increase your Fitness
Apple the principles of training
Principles of Training
PROS
Progression
Reversibility
Overload
Specificity
Specificity
which aspects of fitness do I want to change? (cardiovascular, strength, speed, flexibility etc?)
Overload
challenge at a level beyond the normally accustomed
changes you can make: FITT (frequency, intensity, time, type)
Progression
adaptations that occur (ex. day 1= 5 pushups, day 30= 15 push ups)
Reversability
progression can be reversed
“gains are lost when overload is removed”
Long term changes (6+ months)
- resting measures (heart rate/bp)
- exercise ability at the same intensity (ex aerobic jogging at 8 MET)
- maximal effort increase
What decreases after long term exercise
Heart rate, blood pressure (systolic max increases)
Heart rate graph (showing pretraining and posttraining heart rates)
direct relationship, pre-training and post-training mimic each other but post training heart rate is slightly lower always
Stroke volume graph (shows pretraining and posttraining stroke volume)
