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Intro to Fitness > Exam 1 > Flashcards

Exam 1 Flashcards

1
Q

What is health:

A

Overall condition of a person mentally and physically. The presence or absence of illness.

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2
Q

What is wellness:

A

optimal health and vitality
- activities of daily living—> vary from person to person

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3
Q

How does WHO define health?

A

state of complete physical, mental and social wellbeing; not just the absence of disease.

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4
Q

What are the 6 components of WHO’s health definition?

A
  • Physical, Social, Emotional, Environmental, Spiritual, Intellectual
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5
Q

What was the health model in the 18-1900s?

A

Health was associated with poor hygiene and unsanitary conditions.

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6
Q

What was health like in the 1800s?

A

Focus on infectious disease
Medical Model - health status: individual and a biological or diseased organ perspective
Episodic care: sought

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7
Q

What was health like in the 1900s?

A

Focus on chronic disease

Ecological or Public Health Model: disease and health outcomes as a result of air and water pollution, working conditions, substance use disorder, stress, diet, lifestyle, and access to health care for both individuals and entire populations.

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8
Q

What are the 10 leading cares of health by age group?

A

-mostly unintentional deaths
- suicides (have gone up )
- cardiovascular disease
- diabetes
- chronic respiratory disease
- heart disease
- high cholesterol
- hypertension
- behavioral and genetic
-homicide
-stroke

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9
Q

What are 4 lifestyle factors that contribute to death?

A
  • diet
  • excessive alcohol
    -inactivity
  • smoking
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10
Q

What are the chronic illness stats in America?

A

7 out of 10 deaths among Americans each year are from chronic illness
- 1 out of every 2 adults have a chronic illness

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11
Q

What percent of the Gross National Product ( GNP) are medical care costs?

A

17%

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12
Q

What are the common causes of chronic disease?

A
  • Smoking: 1 in 5 Americans smoke
  • excessive alcohol: contributes to 54 different diseases
  • inactivity
  • poor nutrition
  • all modifiable behaviors
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13
Q

How many Americans meet recommended physical activity levels?

A

Only 5% of adults

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14
Q

How many adults eat the recommended amount of fruits and veg?

A

24% of adults

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15
Q

What percentage of the population is obese?

A

35%

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16
Q

What are the causes of the obesity epidemic?

A

–Abundance of inexpensive, energy-dense foods & drinks
- An environment that limits opportunities for physical activity

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17
Q

How has human cultural development affected us physically?

A

We shifted from the physical necessity of life to the modern convenience of today.

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18
Q

How did energy expenditure change between modern office workers now and the homo sapiens.

A

Increase in the weight of modern office workers
Decrease in the cal burned in the modern office worker

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19
Q

What community has 0% of men that are obese and 8.9 women obese? Why?

A

The Amish
- No reliance on modern convenience, heavy physical lifestyle

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20
Q

Where has physical activity decreased?

A
  • Occupation ( less manual labor, more office jobs)
  • Transportation ( Less walking, less public transportation)
  • Family Dynamic( less manual housecare= less activities of daily living)
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21
Q

How much time does the average American spend driving?

A

1 hour

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22
Q

What are the changes in dietary intake?

A

Increase in calories
- supersize foods

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23
Q

What are the 7 keys to a healthy lifestyle?

A

-smoking
- obesity
- physical activity
- healthy diet
- cholesterol
- blood pressure
- fasting glucose

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24
Q

True or false: Some adults do meet all 7 criteria of a healthy lifestyle.

A

False

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25
Q

What is the 3 components of the My plate food groups?

A
  1. Balancing Calories
  2. Foods to increase
  3. Foods to reduce
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26
Q

What is the overall goal of MyPlate “Menu”

A

Balancing Calories
- enjoy your food but eat less
- avoid oversized portions

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27
Q

How long does it take for your brain to tell your stomach it’s full?

A

20 minutes.

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28
Q

What are the PA recommendations for adults ?

A

150 min. of mod-vig activity/wk
or
75 mun of vig activity/ week

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29
Q

How could you break down the PA recommendations?

A
  • 30 min of PA most days of the week for health
  • To avoid weight gain 60 minutes a day
  • To maintain weight loss 60 minutes
  • Avoid being sedentary whenever possible: take breaks often
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30
Q

What are considered moderate physical activities?

A
  • can maintain a conversation

*Walking briskly (about 3½ mph)
* Hiking
* Gardening/yard work
* Dancing
* Golf (walking and carrying clubs)
* Bicycling (less than 10 mph)
* Weight training (general light workout)

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31
Q

What are considered vigorous physical activities?

A
  • cannot maintain a conversation
  • Running/jogging (5 mph)
  • Bicycling (more than 10 mph)
  • Swimming (freestyle laps)
  • Aerobics
  • Walking very fast (4½ mph)
  • Heavy yard work, such as chopping wood
  • Weight lifting (vigorous effort)
  • Basketball (competitive)
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32
Q

What is the order of the socio-ecological model for physical activity intervention?

A

-Social
-Community
- Organizational
– Interpersonal
- Individual

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33
Q

What are organization approaches to physical intervention?

A
  • Worksite wellness programs
  • Healthy cafeteria foods
  • Healthy vending machine foods
  • Church-based weight loss groups
  • Gyms and sports clubs
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34
Q

What are community approaches to physical intervention?

A
  • Zoning laws to encourage mixed-use,
    high density
  • Parks and recreation facilities
  • Community gardens
  • Sidewalk ordinances
  • Bicycle lanes
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35
Q

What are societal approaches to physical intervention?

A
  • Require daily PE in schools
  • Public health campaigns to promote PA
  • Gasoline tax, with funds going to public
    transit
  • Tax on sweetened beverages
  • Screening for obesity
  • Reimbursement for diet and physical
    activity counseling
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36
Q

What happens in the body during activity?

A
  • production of chemical E
  • Utilization of muscles
    • to do mechanical work
  • transfer of E from a chemical state to a mechanical state
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37
Q

What are the anatomical structures/mechanisms involved?

A
  • Nervous system
  • Cardiovascular system
  • Musculoskeletal System
  • liver
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38
Q

How is the Nervous System organized?

A

Two major divisions
- CNS: central nervous system
- Brain and spinal cord

  • PNS: the peripheral nervous system
  • sensory
  • motor: voluntary and involuntary movement
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39
Q

What are the sensory aspects of the body?

A
  • Chemoreceptors
  • Thermoreceptors
    -Mechanoreceptors
  • Baroreceptor
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40
Q

What is the Chemoreceptors?

A
  • detects chemicals in body fluids
    ex. blood oxygen and CO2
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41
Q

What are thermoreceptors?

A

detect body temp.

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42
Q

What are Mechanoreceptors?

A

Contraction and stretching of tissues?

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43
Q

What is the Baroreceptor?

A

Inside of the neck to regulate blood pressure

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44
Q

How does the nervous system respond before exercise?

A

Anticipatory response
- increase in heart rate beforehand
- heightened arousal
- impending increased demand for oxygen

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45
Q

What does the NS do during exercise?

A

Impacts distribution of blood flow
- vasoconstriction: decrease in blood to most organs

  • vasodilation: increased blood supply to working muscles ( up to 20X more flow)
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46
Q

What is the normal resting heart rate?

A

60- 80 bpm

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47
Q

What is heightened or lowered normal resting heart rate?

A

Lowered: bradycardia
higher: tachycardia

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48
Q

What are the main components of the cardiovascular system ( CS)?

A

The heart
- 2 Atria
- 2 ventricles: The left ventricle pumps out blood

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49
Q

What are the cardiovascular dynamics during exercise?

A

Cardiac output( Q): the amount of blood pumped per minute.

Q= heart rate x stroke volume
stroke vol. = vol. of blood pumped out at each beat

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50
Q

How is heart rate affected during exercise?

A
  • heart rate increases linearly with/ increasing exercise intensity till maximal capacity
  • maximal heart rate = 220 ( depends on age)
    • alternate: 207 - ( 0.7 x age)
51
Q

What is the relationship of Q with exercise intensity?

A

Q from the heart increases in direct proportion to exercise intensity.

  • increases at higher intensity mainly due to increases in heart rate.
52
Q

How does max differ between trained and untrained individuals?

A
  • Untrained max 22 L/min
  • Trained max 35 L/min
  • Elite >40 L/min
53
Q

What is the organization of the vasculature of the CS?

A

Arteries & Veins
- “closed system”
no start or stop

54
Q

Arteries:

A

– Smooth muscle
– More rigid than veins

  • Arteries expand to accommodate increasing blood flow during exercise
  • Recoils to original shape after bolus of blood flows through
55
Q

Veins:

A
  • some located relatively superficially
    – Thinner and more flexible than arteries
  • No recoil mechanism
    – Valves to prevent backflow
56
Q

How does blood return to the heart?

A
  • muscle pump
  • one-way venous valves
57
Q

What happens when you
suddenly stop intense exercise?

A

You faint

58
Q

Musculoskeletal system:

A

Muscle- about 40% of body weight in a normal individual

Voluntary in action- controlled by the voluntary nervous system

Capillary beds surround muscle fibers
-Extensive vascular network
- delivers necessary oxygen and nutrients
- carries away metabolic waste produced by muscle fibers

59
Q

What is the Sliding Filament theory?

A
  • muscle fibers shorten or lengthen because thick and thin filaments ( actin and myosin) slide past each other rather than the filaments themselves changing length.
  • requires ATP
60
Q

What is the Motor Unit?

A
  • All muscle cells are controlled by one nerve cell
  • ” all or none principle”
61
Q

What is the all or none principle?

A
  • if a stimulus triggers a nerve all the muscle fibers contract at the same time
  • a single motor unit cannot make strong and weak contractions- either the impulse elicits a contraction or it doesn’t.
62
Q

How is motor unit recruitment determined?

A
  • depends on the force needed
  • smaller motor units are recruited first followed by the larger ones ( size principle)
  • more motor units recruited to produce more force
63
Q

Slow Twitch fibers:

A
  • ( TYPE I)
  • red fibers
  • high aerobic ability
  • resistant to fatigue
  • rich capillary supply
  • numerous mitochondria and aerobic enzymes
64
Q

Intermediate fibers and fast twitch:

A

(Type IIA)
- good aerobic ability
- resistant to fatigue.
- gastrocnemius muscle in the leg

(TYPE IIB)
- poor aerobic ability
- white

65
Q

What muscle fibers would a sprinter have?

A
  • more white muscle fibers
  • fast twitch, fatigue prone
66
Q

What muscle fibers would a long-distance runner have?

A
  • more red muscle fibers
  • slow twitch
  • fatigue resistant
67
Q

What are the protective mechanisms in the musculoskeletal system?

A

Contain specialized sensory receptors sensitive to stretch, tension, and pressure ( limits the possibility of muscle tear/injury)
-muscle spindles
- Golgi tendons

68
Q

True or False: cells don’t get E directly from food, it must first be broken down into ATP.

A

true

69
Q

What is ATP?

A

a form of E one can use immediately, it is needed for cells to function and muscles to contract.

70
Q

What are the predominant E pathways?

A

*Stored ATP (2-3 seconds)
*ATP-Creatine Phosphate System (8-10 seconds)
*Anaerobic System (2-3 minutes)
*Aerobic Energy System (3 minutes +)
*Selection of the energy system depends on
RATE at which energy is required to perform the activity and
the DURATION of that activity

71
Q

What is the order of most to least utilized stored energy systems? Sprinter?

A
  • stored ATP
  • creatine phosphate
  • anaerobic pathways ( carbs)
  • aerobic pathways ( other macromolecules)
72
Q

What is the order of most to least utilized stored energy systems? Marathon?

A

-Aerobic pathways ( other macromolecules)
- anaerobic pathways
- creatine phosphate
- stored atp ( 2-3 seconds)

73
Q

ATP —> CP Energy System:

A

ATP is stored in muscle for immediate work (2-3 secs)

-For contractions to continue at the same RATE… ATP must
be REBUILT

  • his comes from the splitting of Creatine Phosphate
    (CP system) into creatine and phosphate (P)

CP system needs phosphate from broken ATP

74
Q

How much work do you get from ATP and CP systems?

A

a few seconds of work
- usefulness isn’t in AMOUNT of E but in the quick and powerful moment

75
Q

What kind of systems are needed for longer periods of work?

A

The Anaerobic & Aerobic Energy Systems must be utilized

76
Q

What is true of the Anaerobic & Aerobic Systems?

A
  1. The process to produce ATP is not as fast as ATP-CP- it requires the recruitment of muscles for contraction and force
  2. When oxygen is NOT present anaerobic, the end product of glycolysis= lactic acid = muscle fatigue
77
Q

What is the difference between Aerobic and Anaerobic systems?

A

Aerobic= with oxygen, is much slower, uses other macromolecules but is much more efficient in producing ATP

Anarobic= without oxygen, faster, only uses carbs but is much less inefficient

78
Q

What is the correlation between Exercise intensity & Fuel Source

A

As exercise gets harder the % of E from CHO goes UP sharply while the % E from fat goes DOWN.

79
Q

VO2:

A

the volume of oxygen consumed by the working muscle –> expressed as the rate of consumption

80
Q

What is VO2 Max:

A

the max rate at which an individual can consume O2
- occurs during max exertion and can be affected by temp, pressure, and humidity.

81
Q

VO2 should be calibrated. True/False

A

True

82
Q

What can affect VO2 Max?

A
  • 3 systems: pulmonary, cardiovascular, muscular
  • cardiac output (Q)= stroke volume x heart rate
  • muscle blood flow: capillary density
  • Hemoglobin content ( oxygen-carrying red pigment of RBC)
  • muscle fiber type
    • oxygen extraction: muscle mitochondria density, oxidative enzymes
83
Q

O2 deficit:

A

delay in O2 uptake at the onset of exercise
- takes time to increase aerobic metabolism from rest to exercise load
- systems just beginning to crank up to meet the need for exercise

84
Q

Steady State VO2:

A

plateau in oxygen uptake which is attained w/in 2-4 min of constant exercise

85
Q

Oxygen debt/ Excess Post-Exercise Oxygen Consumption ( EPOC)

A

pays back the “ deficit” w/ recovery time
- the elevated oxygen consumption at the end of the exercise is the O2 deficit/ EPOC

86
Q

What are the potential factors contributing to the O2 debt?

A
  • Lactate removal
  • Elevated body temp
  • Elevations in hormones
87
Q

What is Lactic Acid?

A

An aerobic system product & the start of anaerobic metabolism

88
Q

What is the effect and role of lactic acid in the body?

A
  • constantly present in different concentrations in the body
    -surplus appears w/ motor activities of Max or very high subliminal intensity
  • can change PH & cause discomfort
89
Q

Depending on the lactate in the blood and depending on the intensity of motor activity what would the dominant systems of E production be?

A

Aerobic exercise –> 2 mmol/1
Anaerobic exercise–> 7mmol/1
trained athlete will have less lactate production because their body is more used to it.

90
Q

Lactate Threshold:

A

Exercise intensity or relative intensity at which blood lactate begins an abrupt increase above the baseline baseline concentration.

91
Q

Respiratory exchange ratio:

A

Volume of expired CO2/Volume of consumed O2

92
Q

What are the effects on the heart of endurance adaptations?

A
  • 10-25% overall improvement
  • Moderate decline with inactivity
93
Q

What are the effects on the muscle of endurance adaptations?

A

50-300% overall improvement
Rapid decline with inactivity

94
Q

Heart rate adaptations:

A
  • lowers resting HR
  • lowers submaximal heart
    rate
  • No effect on maximal
    heart rate
95
Q

Parasympathetic:

A

Slows down heart rate
- can be done with training

96
Q

Sympathetic:

A

accelerates heart rate
- can be done with training

97
Q

Heart Hypertrophy:

A
  • Aerobic training- Thicker walls and greater
    volume
  • Strength training- Thicker walls only
  • Pathological- Thicker but weaker walls
98
Q

Why is stroke volume typically higher after training?

A

Stroke Volume: usually up to
20% higher
* Due to
* Larger heart size
* Increase contractility
* Results in increased blood volume with each beat
* and therefore can slow down heart rate

99
Q

What are the supply factors of oxygen extraction by muscle?

A
  • Increased total blood volume:
    5.0 to 5.8 L (14%)
  • Increased plasma volume
  • Increased red blood cells
100
Q

Fiber transformation with exercise:

A
  • More common-Type IIB (fast-fatigue, less
    mitochondria- white muscle) to type IIA (fatigue
    resistant and more mitochondria- red muscle)
  • High-intensity training for several years
  • May transform type IIA to type I
101
Q

Oxygen utilization in the muscle:

A

Mitochondria- Site where oxygen is consumed
- Increase in size and mass
- Increase in aerobic enzymes
- Small increase in enzymes
even with just one bout of
exercise

102
Q

VO2 adaptation?

A

Training has little effect on resting VO2

Can improve VO2 max (15-20 but up to 50%)

103
Q

What happens to the body after OVER DISTANCE
TRAINING?

A

Description: Long distances at less than
competitive pace (65-70% of max HR or
VO2max)

results in:
- increase in mitochondria
-increase in capillaries and blood volume
- increase in fat oxidation
- lower resting heart rate
BENEFIT: INCREASED ENDURANCE

104
Q

What happens to the body after HIGH INTENSITY CONTINUOUS TRAINING?

A
  • Description: Moderate distances at or near competitive pace; 80-90% of max HR or VO2max
  • Performed as close to Lactate Threshold as
    possible

Pronounced Results:
Structural changes in the heart
Decrease in lactate production
Benefit: Increased lactate threshold
Up to 20 mins; 5 to 7 min bouts

105
Q

What happens to the body after interval training?

A
  • The intense work periods may range from few seconds to few
    minutes long- >90% of max HR or VO2max
  • Short duration training above the LT
  • Recovery period: may last equally as long as the work periods
    and are usually performed at 40% to 50% of a person’s
    estimated maximal heart rate
    • Rest intervals allow lactate to return to near-normal before the next
      interval
      - Results: Similar benefits as high-intensity high-intensity
      continuous training
106
Q

Lactate Removal:

A
  • lactate from fast twitch muscle fiber can be removed at
    1. heart
    2. liver
    3. ST muscle fibers
    4. brain
107
Q

Reversibility:

A
  • Most metabolic and cardiorespiratory benefits gained
    through exercise training are lost within relatively short
    period after training is stopped.
  • If you have to reduce- decrease frequency and keep
    intensity and duration of exercise the same
108
Q

What can misconceptions relate to in fitness?

A
  • disease spread
  • disease curing
    • vaccine and antibiotics
  • fitness methods
  • health benefits of foods exercise, etc.
109
Q

Is there a link between sugar and hyperactivity in children?

A

No, 23 studies have looked at the link and all have found NO conclusive evidence that consumption leads to behavior.

110
Q

Does joint cracking cause arthritis?

A

No, no evidence can link arthritis with any degree of knuckle-cracking

111
Q

How can HIV be transmitted?

A
  • Specific body fluids ( ex. blood, semen, vaginal secretions, and breast milk)
  • blood transfusion and organ transplantation are rare in the U.S due to the rigorous testing methods
112
Q

What are some vaccine misconceptions?

A
  • vaccines aren’t safe
  • that vaccines are not tested extensively
  • that vaccines CAUSE diseases
113
Q

How many abdominal crunches does it take to burn one pound of fat?

A

250,000

114
Q

Spot reduction:

A

Targeting specific body parts with numerous
exercises in order to achieve localized fat loss

115
Q

Is spot reduction possible?

A

NO, you cannot control where your body will lose fat only what muscles you engage.

116
Q

Why won’t women normally get bulky?

A

Hormonal differences
- Testosterone helps build muscle mass by increasing
muscle protein synthesis
- Men have about 20x more testosterone in their bodies
than women

117
Q

Is running bad for your knees?

A

No, running is beneficial as it creates a motion that conditions the cartilage/ligaments to the force

knee breakdown might be from:
- overweight/obesity
- inefficient running stride
- genetic predisposition
- previous injuries

118
Q

Do sweat suits help you lose weight?

A

Yes but only temporality, fat loss would be the same without the suit and they really only cause severe dehydration

119
Q

Are machines better than free weights?

A
  • they are more convenient, skill-based and safer but they don’t necessarily build the help muscles the way free weights do
  • a combination of the two is key
120
Q

What are the problems with skipping meals?

A
  1. metabolism slows down
  2. rebound overconsumption
121
Q

What are some solutions to expensive healthy eating?

A
  • canned fruit and veggies are just as good
  • rinse salt off canned veggies
  • canned seafood is a good source of protein
122
Q

liquid diets:

A
  • you would consume just as many calories through liquid as through food
  • may provide a few calls per day
  • missing nutrients and things you need that are only found in food
123
Q

Do mean and women process alcohol the same?

A

No, Women have half the amount of the enzymes that break down alcohol. If a woman and a man drink the same amount of alcohol, the woman will have a BAC that is ~30% higher

Intro to Fitness (4 decks)

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