Exam 1 Flashcards
Amount of people meeting recommendations
• /=65 yr) to meet recommendation
Physical Activity: definition, benefits, importance
Physical activity is defined as any bodily movement produced by skeletal muscles that requires energy expenditure.
MET definition and how it is used for determining exercise intensity
The Metabolic Equivalent of Task (MET), is a physiological measure expressing the energy cost of physical activities and is defined as the ratio of metabolic rate (and therefore the rate of energy consumption) during a specific physical activity. • Resting: 1 MET • Light intensity: >3 METs • Moderate intensity: 3 to 6 METs • Vigorous intensity: >6 METs
Amount of exercise needed for health benefits
– At least 30 minutes moderate-intensity aerobic physical activity 5 days a week or 20 minutes vigorous-intensity aerobic physical activity 3 days a week
– Minimum 2 days a week moderate- to high-intensity resistance training
• Key message: 150 minutes a week of moderate-intensity (~1,000 kcal/week) or 75 minutes a week vigorous-intensity aerobic exercise = substantial health benefits for adults.
• Adults of all ages should include muscle strengthening at least 2 days a week.
Dose-Response relationship
• 1,000 kcal/wk
– Sufficient to reduce disease risk
– A great initial goal for some
– Enough to move from sedentary to low physical activity level
– Insufficient to maintain healthy body weight
– Insufficient to experience full health benefits
Institute of Medicine Recommends
• Greater dose (~2,000 kcal/wk) required to
−maintain healthy body weight,
−prevent weight gain,
−provide additional health benefits, and
−move a person from a sedentary to active physical activity level.
Moderate and vigorous exercise intensity
• Moderate intensity:
– 3 to 6 METs or 5 to 6 on 10-point rating of perceived exertion (RPE) scale
– Results in noticeable increase in heart rate (HR) and lasts >10 min
• Vigorous intensity:
– >6 METs or 7 to 8 on 10-point RPE scale
– Results in rapid breathing and substantial increase in heart rate (HR)
Health benefits of physical activity
Health Benefits of physical activity
- Lowers risk of premature death and chronic conditions
- Reduces depression, anxiety, abdominal obesity
- Helps control weight
- Improves sleep quality
- Improves cognitive function
- Maintains and improves bone density
- Prevents falls
- Increases functional health
Prevalence of cardiovascular disease
- Major cause of death in U.S. and Europe
- No longer a disease of men or the elderly
- Coronary Heart Disease is more prevalent for African Americans
Coronary heart disease risk factors
- Age
- Family history
- Hypercholesterolemia
- Hypertension
- Current cigarette smoking
- Prediabetes
- Obesity
- Physical inactivity
Hypertension – know numbers
Normal BP=120/80
Hypertension= 140/90
Different types of cholesterol
- Low density lipoproteins (LDL) is also called “bad” cholesterol because it can cause plaque buildup on the walls of arteries.
- High density lipoproteins (HDL) is also called “good” cholesterol.
Side effects of smoking
– Smokers’ risk of heart attack is 2 times nonsmokers’
– Smoking is linked to CHD, stroke, chronic lung disease, and several cancers.
Risk for CHD declines rapidly with quitting
– Risk declines 50% in the first year.
– Relative risk of stroke and CHD death is similar to that of nonsmokers in 15 years.
Know the similarities and differences of the two types of diabetes
Type 1 (IDDM) Diabetes
• Usually occurs before age 30
• However, can develop at any age
• Not as common as type 2
• Exercise prescriptions should follow specific guidelines
Type 2 (NIDDM) Diabetes
• Most common form of DM
• Risk factors for NIDDM related to age, family history, diet, above-normal body weight and body fat
• Healthy lifestyle choices decrease risk
Body mass index and causes of obesity
Categories defined by body mass index (BMI)
– BMI = [kg/(m2)]
– Overweight = BMI between 25 and 29.9 kg/m2
– Obese = BMI (>/=)30 kg/m2
• Some evidence for genetic source
• Majority of evidence points to environment
• We eat more calories than we burn
Osteoporosis and osteopenia
- Osteoporosis is a common disease that weakens bones.
- Osteopenia refers to early signs of bone loss that can turn into osteoporosis.
- Sedentarism and physical inactivity contribute to musculoskeletal diseases and disorders like these.
Purpose of preliminary health evaluation
Twofold purpose:
- Detect the presence of disease
- Assess initial disease risk of client
Define and know how the PAR-Q is used
- Physical Activity Readiness Questionnaire
- 7 questions
- Identifies who needs medical clearance before fitness testing and/or exercise program initiation
- One single “yes” means that medical clearance is required
What is it included in the medical history questionnaire?
Allows identification of
– risk factors,
– absolute and relative contraindications for exercise testing, and
– medications.
What is included in the informed consent?
- A legal document (both parties sign)
- Explains purpose of and procedure for each assessment
- Itemizes possible risks and expected benefits
- Ensures confidentiality in terms of data collected
- Indicates client participation is voluntary
- Allows parental approval (as appropriate)
Disease risk classification
- Low risk: Asymptomatic and young and 1 net risk factor for CVD; applies to both younger and older groups
- High risk: Symptomatic or known cardiovascular, pulmonary, or metabolic disease
Systolic, diastolic, and pulse pressure
- SBP: arterial pressure during systole (ejection, emptying; higher number)
- DBP: arterial pressure during diastole (relaxation, filling; lower number)
- Pulse pressure: SBP − DBP
When taking BP:
Big cuffs tend to _ , while small cuffs tend to _.
Underestimate
Overestimate
What do you monitor during a GXT?
- During GXTs, monitor blood pressure (BP) and heart rate (HR).
- Monitor HR and BP before, during, and after GXT.
- Additionally, monitor electrical activity of heart (ECG) during maximal exertion GXTs.
P-wave, QRS complex, ST-segment, T-wave
– P-wave: atrial depolarization
– PR interval: delay of impulse at AV node
– QRS complex: ventricular depolarization
– ST segment: early ventricular repolarization
– T-wave: ventricular repolarization
Bradycardia and tachycardia
Sinus Bradycardia (< 60/min) Sinus Tachycardia (> 100/min)
Myocardial ischemia and acute myocardial infarction
Myocardial ischemia: ST segment depression
Acute myocardial infarction: ST segment elevation: indicates compromised ventricular function (i.e. from acute MI or cardiac hypertrophy)
Field tests
- Practical
- Inexpensive
- Expedient
- Easy to administer
- Good for assessing numerous people simultaneously
- Suitable for a variety of settings
- Generally based on postexertion HR measures
- Least desirable manner of assessing cardiorespiratory fitness
- Not for diagnosing CHD
Testing children and older adults
Children
• Treadmills are a better modality than cycles.
• ACSM recommends modified Balke or modified Bruce protocols with 2-minute stages.
• Field tests may be used.
Older Adults
• Use an extended warm-up at a low exertion starting stage.
• Be ready to adjust treadmill speed for client safety.
• May need to adjust grade and not speed.
• Target a total test time of 8 to 12 minutes.
• Extend stage duration to allow steady-state HR
achievement.
• Cycle ergometry may be preferable for client safety and comfort.
• Field tests are also a possibility.
Components of physical fitness
• Ability to perform occupational, recreational, and daily activities without undue fatigue. • Components: −Cardiorespiratory endurance −Musculoskeletal fitness −Body weight or composition −Flexibility −Balance
Cardiorespiratory endurance
- Aerobic capacity
- Ability of circulatory and pulmonary systems to work together to deliver O2 and nutrients to working muscles and those muscles’ ability to use them!
- Maximal aerobic capacity (VO2 max)
- Can be measured or estimated
- Commonly requires a GXT (max or submax)
Aspects of musculoskeletal fitness
- Muscular strength (maximal force or tension)
- Muscular endurance (ability to maintain submaximal force over extended periods of time)
- Bone strength (maximal force or tension produced by bone)
• Relates to bone mineral content and bone density
Flexibility and balance
Flexibility
• Ability of joint(s) to move through entire range of motion (ROM)
• Limited by
– bony structure of joint
– size and strength of related musculature, ligaments
– associated connective tissue
Balance
• Ability to keep body’s center of gravity (COG) within base of support when
– maintaining a static position,
– performing voluntary movements, or
– reacting to external disturbances.
Physical fitness test sequence
- Resting BP and HR
- Body composition
- Cardiorespiratory endurance
- Muscular fitness
- Flexibility
Basic principles of program design
Must be valid, reliable, and objective
Reasons people drop out of an exercise program
- Overweight
- Low levels of self-motivation
- Anxiety about exercise
- Lack of partner support
- Inconvenience of access
- Workout too hard
- Lack of social support during and after exercise
Accreditation, certification, and licensure
A- Awarded to organizations and programs that meet or exceed standards established by an independent, third-party accrediting agency
C- Obtained by passing examinations developed by professional organizations
L- May be better for protecting consumers and for enhancing the credibility and professionalism of exercise science and fitness professionals
Endergonic and exergonic reactions
- Endergonic reactions- Require energy to be added
* Exergonic reactions- Release energy
Anabolic vs. catabolic reactions
Anabolic reactions- Synthesis of molecules
Catabolic reactions- Breakdown of molecules
Enzymes that synthesize/breakdown ATP – names, location
O
Enzyme-substrate complex
Produces glucose and fructose
Activation energy
The minimum energy that must be input to a chemical system with potential reactants to cause a chemical reaction.
Classes of carbohydrates – simplest unit, function, substrates for energy
>Simplest form is monosaccharide -Glucose (blood sugar) >Disaccharides -Example is sucrose (glucose+fructose) >Polysaccharides -Stored as glycogen in animals -Plants contain cellulose and starch
Classes of fats – simplest unit, function, substrates for energy
> Fatty acids
-Primary type of fat used by muscle cells for energy
Triglycerides
-Composed of three fatty acids and glycerol
-Glycerol can be used to synthesize glucose
Phospholipids
-Not used for energy by skeletal muscle
-Provide structural integrity of cell membranes
Steroids
-Not used for energy by skeletal muscle
-Cholesterol which is used for estrogen, progesterone, testosterone synthesis
Classes of proteins – simplest unit, function, substrates for energy
- Composed of amino acids
- Essential vs. non-essential amino acids
- Not a primary energy source during exercise
- Can be used for gluconeogenesis or as metabolic intermediates
1) primary
2) secondary
3) tertiary
4) quaternary - Structural- hair
- Contractile- actin
- storage- egg whites
- defense- antibodies
- transport- hemoglobin
- signaling- hormones
- enzymes- lactose
Pathways to produce ATP – fastest/simplest way, require/do not require oxygen
•Anaerobic Pathways -Do not involve O2
- PC breakdown and glycolysis
- ATP-PC System is the simplistic, fastest, and first to become active
• Aerobic pathways -Require O2
-Oxidative phosphorylation
-Aerobic Metabolism is the only pathway that produces fat, carbs, and protein as fuel.
(3 ways to produce energy)
1) ATP-PC System 2) Glycolysis 3) Aerobic Metabolism
Function of glycolysis and Krebs cycle – end products, where does it occur
Glucose to lactate. Produce net of 2 ATP. Kreb cycle uses carbs, fats, and proteins. Does not produce any ATP (energy). Completes oxidation. Production of FADH and NADH. <- They go to mitochondria and eventually come out as ATP.
Hydrogen carriers in bioenergetics – names, function
H+ from NADH and FADH
ATP production/breakdown (enzymes and methods)
Anaerobic pathways contribute to total ATP production. All produce ATP: -Krebs cycle -Electron Transport Chain -Beta Oxidation
Lipolysis and Beta oxidation
L- in cytoplasm
- breaks down triglycerides
B- in mitochondria
- breaks down free fatty acids
Oxygen consumption (VO2) at rest/during exercise
• Oxygen uptake increases rapidly
- Reaches steady state within 1-4 minutes
- REST: 0.25 L of oxygen/minute (70 kg young adult), which is 3.5 mL of oxygen/kg/minute
- EXERCISE: increases 15-20 times
Oxygen deficit
- Lag in oxygen uptake at beginning of exercise
- Suggests anaerobic pathways contribute to total ATP production
Factors that contribute to oxygen debt/EPOC
• “Fast” portion of oxygen debt
1) Resynthesis of stored PC
2) Replacing muscle and blood O2 stores
• “Slow” portion of oxygen debt
3) Elevated heart rate and breathing, ^ energy need
4) Elevated body temperature, ^ metabolic rate
5) Elevated epinephrine & norepinephrine, ^ metabolic rate
6) Conversion of lactic acid to glucose (gluconeogenesis)
Respiratory Quotient (RQ) – definition, how is it used
During steady-state conditions is termed respiratory quotient (RQ)
“Crossover” concept
- Describes the shift from fat to CHO metabolism as exercise intensity increases
- Due to:
- Recruitment of fast muscle fibers
- Increasing blood levels of epinephrine
Cori cycle
Gluconeogenesis
Carbohydrate feeding during endurance performance
• Blood lactate
- Gluconeogenesis via the Cori cycle
Fuels for exercise. Respiratory exchange ratio. Know numbers.
.7 = 100% fat and 0% carbs .85 = 50% and 50% 1 = 0% fat and 100% carbs • Low-intensity exercise (70% VO2max) -CHO are primary fuel
