Exam 1 Flashcards
What is health:
Overall condition of a person mentally and physically. The presence or absence of illness.
What is wellness:
optimal health and vitality
- activities of daily living—> vary from person to person
How does WHO define health?
state of complete physical, mental and social wellbeing; not just the absence of disease.
What are the 6 components of WHO’s health definition?
- Physical, Social, Emotional, Environmental, Spiritual, Intellectual
What was the health model in the 18-1900s?
Health was associated with poor hygiene and unsanitary conditions.
What was health like in the 1800s?
Focus on infectious disease
Medical Model - health status: individual and a biological or diseased organ perspective
Episodic care: sought
What was health like in the 1900s?
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.
What are the 10 leading cares of health by age group?
-mostly unintentional deaths
- suicides (have gone up )
- cardiovascular disease
- diabetes
- chronic respiratory disease
- heart disease
- high cholesterol
- hypertension
- behavioral and genetic
-homicide
-stroke
What are 4 lifestyle factors that contribute to death?
- diet
- excessive alcohol
-inactivity - smoking
What are the chronic illness stats in America?
7 out of 10 deaths among Americans each year are from chronic illness
- 1 out of every 2 adults have a chronic illness
What percent of the Gross National Product ( GNP) are medical care costs?
17%
What are the common causes of chronic disease?
- Smoking: 1 in 5 Americans smoke
- excessive alcohol: contributes to 54 different diseases
- inactivity
- poor nutrition
- all modifiable behaviors
How many Americans meet recommended physical activity levels?
Only 5% of adults
How many adults eat the recommended amount of fruits and veg?
24% of adults
What percentage of the population is obese?
35%
What are the causes of the obesity epidemic?
–Abundance of inexpensive, energy-dense foods & drinks
- An environment that limits opportunities for physical activity
How has human cultural development affected us physically?
We shifted from the physical necessity of life to the modern convenience of today.
How did energy expenditure change between modern office workers now and the homo sapiens.
Increase in the weight of modern office workers
Decrease in the cal burned in the modern office worker
What community has 0% of men that are obese and 8.9 women obese? Why?
The Amish
- No reliance on modern convenience, heavy physical lifestyle
Where has physical activity decreased?
- Occupation ( less manual labor, more office jobs)
- Transportation ( Less walking, less public transportation)
- Family Dynamic( less manual housecare= less activities of daily living)
How much time does the average American spend driving?
1 hour
What are the changes in dietary intake?
Increase in calories
- supersize foods
What are the 7 keys to a healthy lifestyle?
-smoking
- obesity
- physical activity
- healthy diet
- cholesterol
- blood pressure
- fasting glucose
True or false: Some adults do meet all 7 criteria of a healthy lifestyle.
False
What is the 3 components of the My plate food groups?
- Balancing Calories
- Foods to increase
- Foods to reduce
What is the overall goal of MyPlate “Menu”
Balancing Calories
- enjoy your food but eat less
- avoid oversized portions
How long does it take for your brain to tell your stomach it’s full?
20 minutes.
What are the PA recommendations for adults ?
150 min. of mod-vig activity/wk
or
75 mun of vig activity/ week
How could you break down the PA recommendations?
- 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
What are considered moderate physical activities?
- 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)
What are considered vigorous physical activities?
- 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)
What is the order of the socio-ecological model for physical activity intervention?
-Social
-Community
- Organizational
– Interpersonal
- Individual
What are organization approaches to physical intervention?
- Worksite wellness programs
- Healthy cafeteria foods
- Healthy vending machine foods
- Church-based weight loss groups
- Gyms and sports clubs
What are community approaches to physical intervention?
- Zoning laws to encourage mixed-use,
high density - Parks and recreation facilities
- Community gardens
- Sidewalk ordinances
- Bicycle lanes
What are societal approaches to physical intervention?
- 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
What happens in the body during activity?
- production of chemical E
- Utilization of muscles
- to do mechanical work
- transfer of E from a chemical state to a mechanical state
What are the anatomical structures/mechanisms involved?
- Nervous system
- Cardiovascular system
- Musculoskeletal System
- liver
How is the Nervous System organized?
Two major divisions
- CNS: central nervous system
- Brain and spinal cord
- PNS: the peripheral nervous system
- sensory
- motor: voluntary and involuntary movement
What are the sensory aspects of the body?
- Chemoreceptors
- Thermoreceptors
-Mechanoreceptors - Baroreceptor
What is the Chemoreceptors?
- detects chemicals in body fluids
ex. blood oxygen and CO2
What are thermoreceptors?
detect body temp.
What are Mechanoreceptors?
Contraction and stretching of tissues?
What is the Baroreceptor?
Inside of the neck to regulate blood pressure
How does the nervous system respond before exercise?
Anticipatory response
- increase in heart rate beforehand
- heightened arousal
- impending increased demand for oxygen
What does the NS do during exercise?
Impacts distribution of blood flow
- vasoconstriction: decrease in blood to most organs
- vasodilation: increased blood supply to working muscles ( up to 20X more flow)
What is the normal resting heart rate?
60- 80 bpm
What is heightened or lowered normal resting heart rate?
Lowered: bradycardia
higher: tachycardia
What are the main components of the cardiovascular system ( CS)?
The heart
- 2 Atria
- 2 ventricles: The left ventricle pumps out blood
What are the cardiovascular dynamics during exercise?
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
How is heart rate affected during exercise?
- heart rate increases linearly with/ increasing exercise intensity till maximal capacity
- maximal heart rate = 220 ( depends on age)
- alternate: 207 - ( 0.7 x age)
What is the relationship of Q with exercise intensity?
Q from the heart increases in direct proportion to exercise intensity.
- increases at higher intensity mainly due to increases in heart rate.
How does max differ between trained and untrained individuals?
- Untrained max 22 L/min
- Trained max 35 L/min
- Elite >40 L/min
What is the organization of the vasculature of the CS?
Arteries & Veins
- “closed system”
no start or stop
Arteries:
– 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
Veins:
- some located relatively superficially
– Thinner and more flexible than arteries - No recoil mechanism
– Valves to prevent backflow
How does blood return to the heart?
- muscle pump
- one-way venous valves
What happens when you
suddenly stop intense exercise?
You faint
Musculoskeletal system:
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
What is the Sliding Filament theory?
- 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
What is the Motor Unit?
- All muscle cells are controlled by one nerve cell
- ” all or none principle”
What is the all or none principle?
- 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.
How is motor unit recruitment determined?
- 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
Slow Twitch fibers:
- ( TYPE I)
- red fibers
- high aerobic ability
- resistant to fatigue
- rich capillary supply
- numerous mitochondria and aerobic enzymes
Intermediate fibers and fast twitch:
(Type IIA)
- good aerobic ability
- resistant to fatigue.
- gastrocnemius muscle in the leg
(TYPE IIB)
- poor aerobic ability
- white
What muscle fibers would a sprinter have?
- more white muscle fibers
- fast twitch, fatigue prone
What muscle fibers would a long-distance runner have?
- more red muscle fibers
- slow twitch
- fatigue resistant
What are the protective mechanisms in the musculoskeletal system?
Contain specialized sensory receptors sensitive to stretch, tension, and pressure ( limits the possibility of muscle tear/injury)
-muscle spindles
- Golgi tendons
True or False: cells don’t get E directly from food, it must first be broken down into ATP.
true
What is ATP?
a form of E one can use immediately, it is needed for cells to function and muscles to contract.
What are the predominant E pathways?
*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
What is the order of most to least utilized stored energy systems? Sprinter?
- stored ATP
- creatine phosphate
- anaerobic pathways ( carbs)
- aerobic pathways ( other macromolecules)
What is the order of most to least utilized stored energy systems? Marathon?
-Aerobic pathways ( other macromolecules)
- anaerobic pathways
- creatine phosphate
- stored atp ( 2-3 seconds)
ATP —> CP Energy System:
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
How much work do you get from ATP and CP systems?
a few seconds of work
- usefulness isn’t in AMOUNT of E but in the quick and powerful moment
What kind of systems are needed for longer periods of work?
The Anaerobic & Aerobic Energy Systems must be utilized
What is true of the Anaerobic & Aerobic Systems?
- The process to produce ATP is not as fast as ATP-CP- it requires the recruitment of muscles for contraction and force
- When oxygen is NOT present anaerobic, the end product of glycolysis= lactic acid = muscle fatigue
What is the difference between Aerobic and Anaerobic systems?
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
What is the correlation between Exercise intensity & Fuel Source
As exercise gets harder the % of E from CHO goes UP sharply while the % E from fat goes DOWN.
VO2:
the volume of oxygen consumed by the working muscle –> expressed as the rate of consumption
What is VO2 Max:
the max rate at which an individual can consume O2
- occurs during max exertion and can be affected by temp, pressure, and humidity.
VO2 should be calibrated. True/False
True
What can affect VO2 Max?
- 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
O2 deficit:
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
Steady State VO2:
plateau in oxygen uptake which is attained w/in 2-4 min of constant exercise
Oxygen debt/ Excess Post-Exercise Oxygen Consumption ( EPOC)
pays back the “ deficit” w/ recovery time
- the elevated oxygen consumption at the end of the exercise is the O2 deficit/ EPOC
What are the potential factors contributing to the O2 debt?
- Lactate removal
- Elevated body temp
- Elevations in hormones
What is Lactic Acid?
An aerobic system product & the start of anaerobic metabolism
What is the effect and role of lactic acid in the body?
- 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
Depending on the lactate in the blood and depending on the intensity of motor activity what would the dominant systems of E production be?
Aerobic exercise –> 2 mmol/1
Anaerobic exercise–> 7mmol/1
trained athlete will have less lactate production because their body is more used to it.
Lactate Threshold:
Exercise intensity or relative intensity at which blood lactate begins an abrupt increase above the baseline baseline concentration.
Respiratory exchange ratio:
Volume of expired CO2/Volume of consumed O2
What are the effects on the heart of endurance adaptations?
- 10-25% overall improvement
- Moderate decline with inactivity
What are the effects on the muscle of endurance adaptations?
50-300% overall improvement
Rapid decline with inactivity
Heart rate adaptations:
- lowers resting HR
- lowers submaximal heart
rate - No effect on maximal
heart rate
Parasympathetic:
Slows down heart rate
- can be done with training
Sympathetic:
accelerates heart rate
- can be done with training
Heart Hypertrophy:
- Aerobic training- Thicker walls and greater
volume - Strength training- Thicker walls only
- Pathological- Thicker but weaker walls
Why is stroke volume typically higher after training?
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
What are the supply factors of oxygen extraction by muscle?
- Increased total blood volume:
5.0 to 5.8 L (14%) - Increased plasma volume
- Increased red blood cells
Fiber transformation with exercise:
- 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
Oxygen utilization in the muscle:
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
VO2 adaptation?
Training has little effect on resting VO2
Can improve VO2 max (15-20 but up to 50%)
What happens to the body after OVER DISTANCE
TRAINING?
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
What happens to the body after HIGH INTENSITY CONTINUOUS TRAINING?
- 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
What happens to the body after interval training?
- 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
- Rest intervals allow lactate to return to near-normal before the next
Lactate Removal:
- lactate from fast twitch muscle fiber can be removed at
1. heart
2. liver
3. ST muscle fibers
4. brain
Reversibility:
- 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
What can misconceptions relate to in fitness?
- disease spread
- disease curing
- vaccine and antibiotics
- fitness methods
- health benefits of foods exercise, etc.
Is there a link between sugar and hyperactivity in children?
No, 23 studies have looked at the link and all have found NO conclusive evidence that consumption leads to behavior.
Does joint cracking cause arthritis?
No, no evidence can link arthritis with any degree of knuckle-cracking
How can HIV be transmitted?
- 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
What are some vaccine misconceptions?
- vaccines aren’t safe
- that vaccines are not tested extensively
- that vaccines CAUSE diseases
How many abdominal crunches does it take to burn one pound of fat?
250,000
Spot reduction:
Targeting specific body parts with numerous
exercises in order to achieve localized fat loss
Is spot reduction possible?
NO, you cannot control where your body will lose fat only what muscles you engage.
Why won’t women normally get bulky?
Hormonal differences
- Testosterone helps build muscle mass by increasing
muscle protein synthesis
- Men have about 20x more testosterone in their bodies
than women
Is running bad for your knees?
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
Do sweat suits help you lose weight?
Yes but only temporality, fat loss would be the same without the suit and they really only cause severe dehydration
Are machines better than free weights?
- 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
What are the problems with skipping meals?
- metabolism slows down
- rebound overconsumption
What are some solutions to expensive healthy eating?
- canned fruit and veggies are just as good
- rinse salt off canned veggies
- canned seafood is a good source of protein
liquid diets:
- 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
Do mean and women process alcohol the same?
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
