Exam 2 Flashcards
flexibility
the ability to move a specific joint through its full ROM
adaptable
increase with stretching, decreases with inactivity
static flexibility
able to hold an extended position
dynamic flexibility
ability to move through the joint’s full ROM with little resistance to movement
What determines flexibility
structure, elasticity and length, and nervous system regulation
joint structure
hinge has little movement compared to a ball and socket joint
joint capsule
provides strength and stability, limits ROM
cartilage
lines the bone surfaces
arthritis
occurs when break down happens
synovial fluid
fills the joint cavity to reduce friction and impact
muscle elasticity and length
soft tissue limits flexibility; stretching regularly will lengthen the tissue
what percent of muscle mass is connective tissue
30%
collagen
white fibers: structure and support
elastin
yellow fibers: elastic and flexible
elastic elongation
temporary lengthening
plastic elongation
long term change in length
nervous system regulation
-proprioceptors detect the amount of change and the speed of the change in length and cause a muscle contraction to resist the change
- a second signal is sent to the brain to the antagonist of the muscle, causing it to relax
eccentric exercise
combined with flexibility reduces the risk of injury
benefits to flexibility
- aids joint health
- prevents low back pain
- relieves aches and pains
- relieves muscle cramps
- improves body positioning
- posture and balance
- relaxing and reduces tension
- improves mobility after injury
how is flexibility tested
sit and reach test
flexibility program
goal is to attain normal flexibility in all major joints, should be balanced, perform stretches on a regular basis
frequency
2-3 days a week
intensity
stretch to the point of tension
time
hold 10-30 secs, 30-50 seconds in between
type
depends on activity type, focus on major joints
volume
2-4 reps
progression
normal ROM for each joint
static stretching
- gradual, hold 10-30 secs
- less proprioceptor reaction for farther stretch
ballistic stretching
- forceful bouncing movements
- hyperactive proprioceptors
- not recommended
dynamic stretching
- functional movement performed in a controlled manner through full ROM of the joints
- elongates tissue and develops functional flexibility
- require balance and coordination
PNF stretching
- uses contraction to facilitate stretching
takes longer, greater benefits
active stretching
muscle is stretched by a contraction of the opposite muscle
passive stretching
outside force helps move the joint through full ROM; greater risk of injury
active static stretch with passive assist
safest and more convenient; uses contraction to create stretch in the opposing muscle while another person or instrument is used to passively move into further ROM
what percent of people have low back pain
85% after 50 cause by long term weakness and inflexibility
the spine
- provide structure and support
- protects the spinal cord
- supports body weight
- attachment site for muscles, tendons, and ligaments
- allows for movement
spinal structure
7C, 12T, 5L, 9 fused to sacrum and coccyx
4 spinal curves
cervical, thoracic, lumbar, sacral; brings body weight in line with axis of the body
intervertebral disks
absorb shock and maintain space between vertebrae
nerve roots
pass through openings in the arch of the spine, 31 pairs branch off the spinal cord
the core
- trunk muscles
- stabilize the spine in daily movements
- transfers force from the lower half to the upper half
- provide stability
low back pain causes
- excessive stresses
- carrying weight away from the axis of the spine
- occupation requiring forced positions for long periods of time
- poor muscle endurance, strength, posture, body mechanics
risk factors for low back pain
- older than 34
- degenerative diseases
- history
- sedentary lifestyle
- low job satisfaction
- low socioeconomic status
- obesity
- smoking
- psychological stress or depressions
preventing low back pain
- control movements and warm up thoroughly
- exercise and movement
- improve posture
- maintain healthy body weight
- avoid smoking and reduce stress
- avoid sitting or standing for long periods of time
- use supportive mattress or seat
- gradually progress exercise programs
management of acute pain
- apply cold to reduce inflammation
- add heat once inflammation has reduced
- over the counter meds
- prescription meds
managemenet of chronic pain
- PT, Massage, yoga, chiropractor
- acupuncture, dry needling, surgery
- exercise
body composition
consists of fat and fat-free mass
essential fat needed for function
3-5% in men, 8-12% in women
source of stored energy
adipose tissue
visceral fat
cushions body organs
subcutaneous fat
regulates body temp
where does excess body fat come from
excess consumptions of calories after expenditure
1 pound body fat = ?
3500 calories
healthy body mass
improves overall wellness, lowers risk of chronic diseases, and premature death
what is most important when considering fat
proportion and location of body fat
which type of fat is more harmful
visceral
overweight
total body weight above recommended range
obesity
determined by some measure of total body weight or a set index of greater than 30%
what percentage of Americans are overweight or obese
62-69%
percentage increase in overweight or obese people
13% in 1960, 36.5% in 2014
causes of overweight and obesity
- lifestyle
- vehicles vs. walking
- gym classes in school
- sedentary work
- diet
diabetes
- increased glucose in the blood stream
- causes kidney failure, nerve damage, erectile dysfunction, circulation issues, blindness, heart attack, stroke, hypertension
- 7th highest COD
- obese are 3x more likely to develop
metabolic syndrome (insulin resistance syndrome)
- visceral fat greater than 40 in men and 35 in women
- high bp
- insulin resistance
- high triglycerides
- low ldl
-increased risk of heart disease
-34% in the US
where do men and post-menopausal women store fat
abdominal area
- high bp, diabetes, early onset heart disease, stroke, cancer, mortality
where do pre-menopausal women store fat
hips, buttocks, and thighs
abdominal fat
more mobile and enters the bloodstream increasing blood fat levels that cause diabetes
what happens when you don’t have essential fat
reproductive issues, respiratory, circulatory, and immune disorders, premature death, eating disorders
female athlete triad
disordered eating, amenorrhea, osteoporosis
RED-S syndrome
relative energy deficiency syndrome
better predictor of death in older adults
low lean mass and muscle strength
BMI
body mass index
- normal: 18.5-24.9
- underweight: < 18.5
- overweight: > 25
- obese: > 30
measure that BMI does not predict
- physical activity
- lean mass
- body fat changes
- stress
- diet
- social factors
- muscle mass
- age
- sex
- race/ethnicity
- height
estimating body fat
- underwater weighing
- bod pod
- skinfold calipers
- bioelectrical impedance
- x-ray absorptiometry
endomorph
- pear shaped
- gain weight easily
- lifting, swimming, cycling
mesomorph
- lean and muscular
- broad shoulders, narrow hips, low body fat
- any physical activity and sport
ectomorph
- thin and linear
- little muscle or far
- distance running and gymnastics
setting goals
- general/longterm
- specific/short term
- use physical fitness assessments to decide what exercises to use
developing a personal plan
- select activities from CRE, MS, ME, F, and BC
- set mini goals and rewards
- include lifestyle physical activity and strategies to reduce sedentary time
- make a commitment
factors to consider when developing a personal plan
- fun and interest
- skill and fitness level
- time and convenience
- cost
- special health needs
CRE exercises
- time: 150 min/wk
- frequency: 3-5 day/wk
- intensity: target HR or RPE
MS and ME exercises
- time: at least 2 non-consecutive days
- frequency 8-12 reps of 8-10 exercises for all major muscle groups
- intensity: weight that is heavy enough to fatigue but allows for completion of reps
flexibility exercises
- time: 2-3 days/wk
- frequency: 10-30 sec, 2-4 reps
- intensity: slight tension or mild discomfort
put into action
- start slowly and increase
- find someone to exercise with
- ask for support
- vary activities
- cycle duration and intensity of workout
- adapt to changing environment and schedules
- expect fluctuations
- choose healthy behaviors
two components when developing a nutritional plan
- what nutrients are needed in what amount?
- what foods are available and affordable
essential nutrients
proteins, fats, carbs, vitamins, minerals, water
macronutrients
needed in large amounts: proteins, fats, carbs, water
micronutrients
needed in smaller amounts: minerals, vitamins
kilocalories (kcals)
measures energy content in food
- 1 kcal= amount of heat needed to raise the temp of 1L of water
- contains 1000 calories
- apx. 2000 kcals needed per day
how many kcals of fat do you need
9 kcals
how many kcals of protein do you need
4 kcals
how many kcals of carbs do you need
4 kcals
t/f nutrient dense foods are high in essential nutrients but nor necessarily calories
ture
what does protein form
muscles, bones, blood components, enzymes, and cell membranes
amino acids
building block for proteins
20 amino acids, 9 found in food
complete forms of protein
meat, fish, poultry, eggs, milk, cheese, and soy
incomplete forms of protein
legumes, nuts
how much protein should you consume
.8 grams per kg of body weight
protein AMDR
10-35% of total daily calories
what are fats
most concentrated source of energy
what do fats provide
usable energy, body insulation, and cushions organs, and aid in absorption of fat soluble vitamins
what percent intake should fats be
less than 10% of daily calories
saturated fats
primarily from animals sources and solid at room temp
unsaturated fats
primarily plant sources and liquid at room temp
hydrogenated fats
mix of saturated fatty acids and trans form of unsaturated fatty acids
trans fat
unsaturated fatty acids, occur in animal fat
artificial trans fats
raise LDL and lower HDL, increase risk of cardiovascular disease and type 2 diabetes
simple carbs
single sugar molecules (monosaccharides)
double sugar molecule (diasacccaride
complex carbs
starches, fibers
how are carbs used
broken down into glucose for absorption
what allows for cellular uptake
insulin
how are complex carbs divided
refined (processed) and unrefined (whole grains)
whole grains
inner of germ
middle layer called endosperm
outer layer called bran
germ and bran removed in processing
glycemic index
measures the effect of food on blood glucose leevels
what sugars are added sugars
white sugar, brown sugar, high-fructose corn syrup, sweetners
t/f high added sugars are high in calories and low in nutrients
true
what do added sugars contribute to
250-300 calories (13-17% daily calories)
recommended daily calories of added sugars
less than 10%
what is fiber
non digestible carbs found in plant sources
soluble fiber
delays stomach emptying, slows glucose movement
insoluble fiber
increases fecal bulk, precents contraption and digestive disorders
functional fiber
isolated from natural sources or synthetically created and added to food or used as a supplement
total fiber
dietary and functional
