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PERS 1500 > Exam #1 > Flashcards

Exam #1 Flashcards

1
Q

Health

A

the capacity to lead a satisfying life, fulfill ambitions and accommodate to change

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2
Q

what are the 6 dimensions of health?

A 
Physical
Social
Mental
Environmental
Spiritual
Emotional
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3
Q

How do you achieve health and wellness?

A

it’s not one single event, it’s an ongoing process, making healthy choices (good nutrition) are important guidelines to consider

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4
Q

reactive (curative) approach to health

A

only worrying about your health when you’re sick, not trying to be healthy when in the absence of disease

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5
Q

proactive approach to health

A

adopting lifestyle habits that, in the long run, will enable you to lead a healthy lifestyle

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6
Q

Wellness

A

the combination of health and happiness

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7
Q

What are the positive influences your family can have on your health and wellness?

A
  • through education: Ex. the advice your parents give you to stay healthy (wearing a jacket outside when it’s cold so you don’t get sick)
    - Values: family values can influence lifestyle choices
    - Support: ex. 1. Emotional support during stressful events
    2. Financial and mental support to pursue sports that will enable optimal development
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8
Q

What are the negative influences your family can have on your health and wellness?

A

parents that make their children compete for reasons other than physical, mental, social or spiritual benefits of activity
-can cause their children to withdraw prematurely from participating in PA

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9
Q

What are the positive influences of media on our health and wellness?

A

Media messages can be motivational, ex. sports create role models for children that can motivate them to do physical activity

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10
Q

What are the negative influences media can have on our health and wellness?

A

media can encourage unhealthy choices
Ex. Ideal body images for men and women has distorted the real meaning and/or interpretation of what an actual healthy body looks like
-distorted the idea of what it means to be an accomplished performer
Ex. it makes people believe that you only achieve something if you’re beating your competition, if you’re the toughest or gaining million dollar contracts

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11
Q

peer/ social influences on health and wellness

A
  • playing sports allows us to meet new people

- it’s important to 1.choose friends wisely and 2. Resist negative peer pressure

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12
Q

cultural influences on health and wellness

A

-health is labelled differently in different cultures
Ex. North Americans tend to think about disease in scientific ways. Disease is more likely to be understood as a biological, neurological, or emotional imbalance or deficiency.
-Western medicine deals mostly with treating organs and systems in isolation from the person’s mind/environment
-a more holistic approach is emerging

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13
Q

Why study sport and physical activity?

A

1) the amount of people participating in sports is slowly diminishing throughout the years according to statistic’s Canada 2010 general social survey
2) connecting to other “spheres” of society (family, media, politics, religion, education)
3) importance to every day life

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14
Q

what is sport culture?

A
  • Sport culture was:
  • Created over time
  • Culturally negotiated
  • affected by political and economical issues in society
  • creative sphere of human life
  • Culture is a term to define a social group and is constantly adapting to the creation of newly formed groups
  • sport culture is also constantly redefining itself to include these new communities, each of which live completely different lives but still join together in this constant in our society: sport
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15
Q

what is a fan vs a fanatic?

A

Fan: Passive admirers or true devotees to the culture surrounding their chosen entertainment. Can be individual or a group of like-minded people who have a common set of beliefs and values and who have chosen to cheer on a specific sport or contest

Fanatic: have difficulty dissociating from the experience, often traced to a self-esteem problem or a social-emotional disorder; the sport becomes an obsession for them and they believe that they can change the outcome of the game

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16
Q

how are kinesiology and physical education related?

A
  • Phys Ed and kinesiology share the same historical roots
  • some scholars see physical activity as a subdiscipline of kin
  • far from everyone agrees with this interpretation
  • both disciplines include interdisciplinary ways of studying the moving body
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17
Q

what is ‘kinesiology’?

A

In 1993, the American Academy of Physical Education officially endorsed the term ‘kinesiology’ to represent the academic study of human movement in undergraduate degrees now governed in the USA by the National Academy of Kinesiology

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18
Q

what is the social-cultural approach?

A

Includes:
a humanist perspective
a social science perspective
a curiosity-based research perspective.

Characterized by ‘productive discomfort’

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19
Q

what are the 4 main sources of nutrients?

A
  • micronutrients
  • macronutrients
  • fibre
  • water
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20
Q

define the term “nutrition”

A

Science of food

Helps teach about healthy diet that contains adequate amounts of all essential nutrients

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21
Q

what are micronutrients?

A

vitamins and minerals

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22
Q

what are macronutrients?

A

Proteins, fats and carbohydrates

Provide energy: calories

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23
Q

what is a kilocalorie (Calorie)

A

the amount of energy that is required to raise 1 kg of water 1 degree Celsius

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24
Q

1 gram of carbohydrate provides __ calories of energy

A

4

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25
Q

1 gram of fat provides __ calories of energy

A

9

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26
Q

1 gram of protein can provide __ calories of energy if it is not used for tissue building and repair

A

4

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27
Q

1 gram of alcohol provides __ calories of energy

A

7

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28
Q

2 types of carbohydrates

A

sugars, starches

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29
Q

5 types of fat

A

1) saturated/unsaturated
2) trans fats
3) cholesterol
4) HDL and LDL
5) triglycerides

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30
Q

2 types of proteins

A

complete, incomplete

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31
Q

Primary source of energy

55-60% of daily caloric intake

Used by the body easily and quickly

Used first, before fats and proteins

Sugars and starches

A

carbohydrates

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32
Q

simple carbohydrates that provide energy

A

sugars

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33
Q

glucose

A

simple carbohydrate

  • blood sugar
  • primary energy source (vegetables, fruits, and honey)
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34
Q

fructose

A

simple carbohydrate

-fruit sugar (fruits and berries)

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35
Q

lactose

A

double carbohydrate

-milk sugar

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36
Q

sucrose

A

double carbohydrate

-table sugar (sugars beets or cane)

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37
Q

which is the recommended form of carbohydrates?

A

starches

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38
Q

grains, vegetables and fruits are all examples of __________

A

starches

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39
Q

Foods high in complex carbs also tend to provide _______, _______, ________ and _______ in addition to energy

A

vitamins, minerals, water and protein

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40
Q

what is the brains one source of fuel?

A

glucose

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41
Q

3 fatty acids + 1 glycerol = ?

A

1 triglyceride

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42
Q

what is the most concentrated form of energy?

A

fat (lipids)

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43
Q

name 5 functions of fats (lipids)

A

Aid absorption of fat-soluble vitamins (A, D, E, and K)

Involved in synthesis of hormones

Add flavor and texture to food

Cushion body’s organs

Insulate our bodies

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44
Q

Should be consumed in moderation because linked to high cholesterol and heart disease
Dominant in animal fat and some plant oils
Solid at room temperature
No double bonds between carbon atoms in fatty acid molecules

A

saturated fats

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45
Q

May lower cholesterol and protect against heart disease
Dominant in plant oils
Liquid at room temperature
Have double bonds between carbon atoms in fatty acid molecules

A

unsaturated fats

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46
Q

Found in junk foods, mass-produced baked goods, margarines, etc.
Produced through hydrogenation of unsaturated fats

A

trans fats

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47
Q

what is hydrogenation?

A

Turns double bonds into single bonds

Yields more solid product and extends shelf-life

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48
Q

Type of fat that circulates in the bloodstream
Essential component of human tissues because strengthens cell’s walls
Needed for making nerve covering, hormones and vitamin D

A

cholesterol

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49
Q

LDL (low density lipoprotein)

A

Carries cholesterol to body’s cells

“Bad”, because high amounts of cholesterol in the blood are deposited as plaques on blood vessels

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50
Q

HDL (high density lipoprotein)

A

Carries cholesterol back to the liver where it is removed from the body
“Good”, because high amount can protect against heart disease

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51
Q

triglycerides

A

Make up most of the fat in our diets
Also make up most of the fat in our bloodstream
High amounts, in combination with cholesterol, lead to plaque formation
Carried by very low-density lipoproteins (VLDL)

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52
Q

proteins have structural components necessary for building and repairing what 6 things?

A 
Muscles
Bones
Blood
Enzymes
Hormones 
Cell membranes
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53
Q

proteins are chains of _____________?

A

amino acids

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54
Q

__ out of __ amino acids cannot be synthesized in the body

A

9, 20

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55
Q

proteins are considered ________ if they contain all 9 essential amino acids

A

complete

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56
Q

what are the differences between complete and incomplete proteins?

A

Complete
Provide all essential amino acids
Animal products
Chickpeas, quinoa, soy

Incomplete
Don’t provide all essential amino acids
Many plant sources
Need to be combined 
Importance of eating a varied diet
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57
Q

no more than ____ of our daily fat intake should be saturated

A

1/3

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58
Q

how much of the 3 major nutrients should we eat?

A 
carbohydrates= 55%
fat= 30%
protein= 15%
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59
Q

what are the 2 classes of vitamins?

A
  • water-soluble

- fat-soluble

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60
Q

what are vitamins

A

Organic, carbon-containing substances that do not provide calories

Required in small amounts for growth, reproduction and health maintenance

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61
Q

coenzymes

A

facilitate actions of enzymes in chemical reactions and responses

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62
Q

Required in small amounts for body regulation, structure, growth and tissue maintenance, catalysts

A

minerals

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63
Q

Often ignored

Essential for life

Makes up a large percentage of our bodies and food

Medium for nutrient transport

Assists digestion and absorption

Temperature regulation

Base for body’s lubricants

Key role in chemical reactions

Should be combined with electrolytes in situations where physical activity persists beyond 60 minutes

A

water

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64
Q

soluble fibre

A

binds to cholesterol-containing compounds in the intestine and lowers cholesterol levels and slows down glucose absorption

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65
Q

insoluble fibre

A

absorbs water from intestinal tract and may play a role in intestinal cancer prevention

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66
Q

energy balance equation

A

describes relationship between energy input and energy expenditure

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67
Q

energy input

A

calories we consume in food

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68
Q

energy expenditure

A

calories we burn through exercise and bodily processes

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69
Q

what are the 6 components of the energy balance equation

A

1) energy intake
2) basal metabolic rate
3) thermic effect of food
4) non-exercise activity thermogenesis
5) thermic effect of PA
6) excess post-exercise O2 consumption

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70
Q

highest proportion of our total daily calories burned

A

BMR

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71
Q

Non-fat” or “fat-free” components of the body

ex: Skeletal muscle, Bone, Water

A

Lean body mass

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72
Q

Fat body mass

A

total body fat

73
Q

subcutaneous fat

A

fat that accumulates beneath your skin

74
Q

visceral fat

A

fat that accumulates around organs

75
Q

cons of BMI

A

Not useful for babies, children, teenagers, pregnant women, or very muscular people

76
Q

In Canada, __% of adults are obese

A

25

77
Q

Slight change in the energy balance occurring over a period of time and causing a gradual increase in fat mass each year

A

creeping weight gain

78
Q

Failure to eat to the point of starvation due to intense fear of gaining weight

A

anorexia nervosa

79
Q

Continual episodes of binge eating (large amounts of food consumed in a discrete period) followed by purging

A

bulimia nervosa

80
Q

concentric action

A

Example: Flexion of biceps
Muscle overcomes a load
Shortens

81
Q

eccentric action

A

Example: Extension of biceps
Muscle is overcome by a load
Lengthens

82
Q

plyometric action

A

A rapid eccentric loading and muscle stretching followed by a strong concentric contraction

83
Q

what are the 6 factors that influence muscle action?

A 
Joint Angle
Muscle Cross-Sectional Area
Speed of Movement
Muscle Fibre Type
Age
Sex
84
Q

maximal/ absolute strength

A

The maximum amount of force a person can generate in a single effort
ex: an athlete needing to overcome a partner or implement

85
Q

anatomical position

A

Provides a starting or reference point, that permits the use of consistent terminology

Specifies locations of specific body parts relative to other body parts

86
Q

lateral

A

Away from the midline of the body

87
Q

medial

A

towards the midline of the body

88
Q

distal

A

Further from some specified region

89
Q

proximal

A

Closer to some specified region

90
Q

anterior

A

in front of your body

91
Q

posterior

A

behind your body

92
Q

superior

A

above

93
Q

inferior

A

below

94
Q

supine

A

lying on your back

95
Q

prone

A

lying face down

96
Q

midsagittal/median plane

A

Divides body into right and left halves

97
Q

frontal/ coronal plane

A

Divides body into anterior and posterior sections

98
Q

transverse plane

A

Divides body into superior and inferior sections

99
Q

dorsiflexion

A

bringing the top of the foot toward the lower leg or shin

100
Q

plantar flexion

A

bringing the top of the foot away from the lower leg or shin

101
Q

abduction

A

moving a segment away from the midline of the body

102
Q

adduction

A

moving segment toward the midline of the body

103
Q

medial rotation

A

rotation towards the midline

104
Q

lateral rotation

A

rotation away from the midline

105
Q

circumduction

A

A cone of movement that does not include any rotation

106
Q

what is the function of the skeletal system?

A
  • provide a supporting framework for movement

- protect body organs

107
Q

axial skeleton

A
  • 80 bones
  • Supports, stabilizes, and protects vital organs
  • consists of the skull, the sternum, the ribs and the vertebral column
108
Q

appendicular skeleton

A
  • 126 bones
  • Responsible for a large portion of movement
  • consists of the pectoral girdle, the upper limb, the pelvic girdle and the lower limb
109
Q

short bones

A
  • include the bones of the ankle (tarsals) and wrist (carpals)
  • good shock absorbers
110
Q

long bones

A
  • Include femur of the thigh, humerus of the upper arm, and others
  • Any bone whose length greatly exceeds its diameter
  • Provide levers for movement
111
Q

flat bones

A

Include bones of the skull, scapula, ribs, sternum, and clavicle

Largely protect underlying organs

112
Q

irregular bones

A
  • Include bones of your face and vertebrae
  • Bones that cannot be placed in other groups
  • Fulfill special functions
113
Q

sesamoid bones

A
  • Includes the patella

- Oval shape, like a pea, and found in tendons

114
Q

what are the 2 classes of bone tissue

A

1) cortical/compact

2) cancellous/spongy

115
Q

what are the differences between cortical bones and cancellous bones?

A

cancellous:
- low mineral density and high collagen
- flexible but not stress resistant
- shock absorption due to it’s ability to change shape
- found in the vertebrae

Cortical:

  • high mineral density and low collagen
  • stiff and stress resistant but less flexible
  • withstanding stress in areas subjected to high impact loads
  • found in long bones
116
Q

Bone composition:

calcium carbonate and calcium phosphate

A
  • 60-70% of the bone
  • creates stiffness
  • make bones resistant to pressing/squeezing forces
117
Q

Bone composition:

collagen protein

A
  • Flexibility
  • Resist pulling and stretching forces
    i. e. tensile forces
  • When lost bone becomes brittle
  • as in ageing
118
Q

Bone composition:

water

A
  • 20% of bone (vs. 60% of body)

- Lower water composition makes bones stronger than other tissues

119
Q

babies are born with ___ bones

A

300

120
Q

Wolff’s law of functional adaptation

A

bone adapts to applied loads

121
Q

what are the 3 different muscle types?

A

skeletal, cardiac, smooth

122
Q

skeletal muscle

A

Attached to bone
Contraction = body movement
Motor nerve control / voluntary

123
Q

cardiac muscle

A

Heart contraction / beating
Very fatigue resistant
Has own intrinsic beat
Autonomic nerve control / involuntary

124
Q

smooth muscle

A

Blood vessels & organs
Slow and uniform contractions
Fatigue resistant
Autonomic nerve control / involuntary

125
Q

what are the origin and the insertion of a skeletal muscle?

A

origin: Closer to the centre of the body
- Attached to more stationary parts
insertion: Away from the centre of the body
- More mobile structures

126
Q

fibrous joints

A

No movement
Absorb shock
Example: skull sutures

127
Q

cartilaginous joints

A

Limited movement
Absorb shock
Example: intervertebral discs

128
Q

synovial joints

A

Greatest degree of movement
Allow movement, most common
Example: hip joint/knee joint

129
Q

what are the 6 types of synovial joints?

A
  1. Hinge Joint (uniaxial)
  2. Pivot Joint (uniaxial)
  3. Condyloid Joint (biaxial)
  4. Saddle-shaped joint (biaxial)
  5. Ball and Socket Joint (multiaxial)
  6. Plane Joint (biaxial)
130
Q

hinge joint

A

Uniaxial

Has one articulating surface that is convex, and another that is concave

E.g., humero-ulnar elbow joint, interphalangeal joint

131
Q

pivot joint

A

Uniaxial

One bone rotates around one axis

E.g., neck

132
Q

condyloid (knuckle) joint

A

Biaxial (flexion-extension, abduction-adduction)
The joint surfaces are usually oval
One joint surface is an ovular convex shape, and the other is a reciprocally shaped concave surface
E.g., knuckles

133
Q

saddle joint

A

Biaxial (flexion-extension, abduction-adduction)

The bones set together as in sitting on a horse

E.g., carpometacarpal joint of the thumb

134
Q

ball and socket joint

A

Multiaxial (rotation in all planes)
A rounded bone is fitted into a cup-like receptacle
E.g., shoulder and hip joints

135
Q

plane (gliding) joint

A

Uniaxial (permits gliding movements)
The bone surfaces involved are nearly flat
E.g., intercarpal joints and acromioclavicular joint

136
Q

what are 5 functions of facial muscles?

A

Change expression

Display emotion

Form words

Close eyes to keep them moist and prevent discomfort

Close mouth to chew

137
Q

the vertebral column is made up of 7 ________ vertebrae, 12 __________ vertebrae, 5 _________ vertebrae, 1 ________ and 1 ________

A

cervical, thoracic, lumbar, sacrum, coccyx

138
Q

the vertebral column is made up of ___ vertebrae arranged in a cylindrical column

A

33

139
Q

what are 4 functions of the vertebral column?

A
  • Attachment for back muscles
  • Protects the spinal cord and nerves
  • Strong and flexible support; keeps body erect
  • Absorbs shock through the intervertebral discs
140
Q

what are 2 functions of the rib cage?

A

Give strength to chest cage and allow it to expand

Protect chest area

141
Q

what are the 3 parts to the sternum?

A

manubrium, sternal body, xiphoid process

142
Q

anterior neck and back muscles:

sternocleidomastoids

A

Originates from manubrium (sternum) and clavicle; inserts on the mastoid process of temporal bone
Allow to:
Flex head towards chest

143
Q

posterior neck and back muscles:

erector spinae

A
  • Maintain erect position
  • Anti-gravity muscles
  • Stop working during loss of consciousness
  • Body falls face forward when not working
144
Q

what are the rotator cuff muscles of the shoulder? (SSIT)

A
  • subscapularis
  • suptaspinatus
  • infraspinatus
  • teres minor
145
Q

muscles of the upper limb are primarily _______ or __________

A

flexors (anterior) or extensors (posterior)

146
Q

how many muscles in a human body

A

660

147
Q

4 functions of muscles

A

ventilation
digestion
pumping of blood
movement

148
Q

Skeletal muscles work ____________ in _____________ to produce a desired movement

A

together, synchrony

149
Q

flexion:
agonist contracts _________
antagonist relaxes __________

A

biceps

triceps

150
Q

extension:
agonist contracts ___________
antagonist relaxes ____________

A

triceps

biceps

151
Q

synergist

A

assists in muscle contraction to compliment flexion

152
Q

fixator muscle

A

contracts to steady scapula closer to body

153
Q

myofilaments

A

thin filaments with actin proteins

thick filaments with myosin proteins

154
Q

what’s the main difference between skeletal, cardiac and smooth muscle?

A

cardiac and skeletal muscle have striations and smooth muscle does not

155
Q

explain the sliding filament theory

A
  1. motor nerve activates muscle fibre
  2. myosin head temporarily attaches to actin; cross-bridge formation
  3. cross bridges move similar to stroking of oars
  4. action filaments move and sarcomere shortens
156
Q

what are the 2 muscle fibre types?

A

slow twitch muscle fibre

fast twitch muscle fibre

157
Q

5 characteristics of fast twitch muscle fibre (type 2)

A
  • appears white
  • fast contraction
  • anaerobic
  • fatigue fast
  • large fibres
158
Q

5 characteristics of slow twitch muscle fibre (type 1)

A
  • appear red
  • slow contraction
  • aerobic
  • fatigue resistant
  • small fibres
159
Q

motor unit

A
  • group of fibres activated via the same nerve
  • basic functional unit of muscular activity
  • one motor unit per muscle fibre
  • each mogir unit can consist of different muscle fibres but of the sane type (FT or ST)
  • each muscle can be composed of different motor units
160
Q

Number of motor units per muscle:

describe precise movement

A
  • many motor units per muscle

- few muscle fibres per motor unit

161
Q

Number of motor units per muscle:

describe powerful movement

A
  • few motor units per muscle

- many muscle fibre per motor unit

162
Q

all or non principle

A
  • an impulse of a certain magnitude is required to cause fibres to contract
  • all muscle fibres that make up a single motor unit will contract maximally if the magnitude is reached
  • an impulse of smaller magnitude will not cause a muscle contraction
163
Q

activation threshold

A
  • every motor unit has a specific threshold that must be reached for activation
  • a weak nerve impulse activates those motor units that have a low threshold
  • a stronger nerve impulse will additionally activate motor units with higher thresholds
  • as the resistance increases, more motor units must be activated by stronger, more intensive impulses
164
Q

intramuscle coordination

A

capacity to activate different motor units at the same time
-impossible to activate all motor units of a muscle at the same time
(trained athletes 85%, untrained individuals 60%)

165
Q

muscle force deficit

A

difference between assisted and voluntarily generated maximal force

166
Q

intermuscle coordination

A

the capacity to activate different muscles to produce a movement

167
Q

biological adaptation

A

performance improvements through strength training

-reflected in increased strength

168
Q

muscle performance capacity is determined by which 5 factors?

A
  • fibre diameter
  • intra/inter-muscle coordination
  • nerve impulse frequency
  • energy stores
  • capillary density
169
Q

static muscle action

A
  • no movement

- no visible change in muscle length

170
Q

relative strength

A

Proportion of maximal strength relative to body mass

Maximal strength / Body mass = Relative strength

Athletes needing to overcome their own body mass

171
Q

muscular endurance

A

Ability to resist muscular fatigue in strength performance of longer duration

172
Q

hydrolysis

A

Energy liberated for muscle contraction

ATP  Adenosine Diphosphate (ADP) + free phosphate (P)

173
Q

ATP resynthesis

A

Energy from breakdown of carbohydrates, protein and fat

ADP + P = ATP

174
Q

What are the 3 energy systems?

A

Immediate Energy: Phosphagen System
Short-term Energy: Glycolytic System
Long-term Energy: Oxidative System

175
Q

phosphagen system

A

Anaerobic Alactic System

Small amounts of muscle CP and ATP stored, so…
Short duration, very high intensity activities
E.g., shot put, sprint, weightlifting

During rest, phosphate from ATP is donated to CP as a method of energy storage

176
Q

glycolytic system

A

Anaerobic Lactic System

Glycolysis
Glycogen (muscle) or glucose (blood) breakdown to eventually yield 2 ATPs

Low rate: pyruvic acid-pyruvate
- Shuttled to mitochondria for aerobic metabolism
High rate: pyruvic acid-lactic acid
- Stored in muscle until rest or enters Cori cycle in the liver

177
Q

anaerobic threshold

A

the point during exercise when you begin to feel discomfort and burning sensation in the muscles

178
Q

oxidative system

A

Aerobic System – for activities below the anaerobic threshold
-oxidative phosphorylation: turns carbohydrates, fat and protein into many ATP

Most important energy system, provides broad range of activities (2 mins to 2 hours)
Low and moderate intensities
< anaerobic threshold
Low lactic acid levels

Requirements:
Enough muscle mitochondria
Sufficient O2 supply
Enzymes and intermediate by-products are not rate limiting

179
Q

3 functions of the cardiovascular system

A
  • Supplies muscles and organs with O2 and nutrients
  • Removes metabolic by-products from tissues
  • Critical for performance
    * Enhanced by training

PERS 1500 (2 decks)

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