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Exercise Science > Exam 2 > Flashcards

Exam 2 Flashcards

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1
Q

flexibility

A

the ability to move a specific joint through its full ROM

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2
Q

adaptable

A

increase with stretching, decreases with inactivity

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3
Q

static flexibility

A

able to hold an extended position

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4
Q

dynamic flexibility

A

ability to move through the joint’s full ROM with little resistance to movement

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5
Q

What determines flexibility

A

structure, elasticity and length, and nervous system regulation

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6
Q

joint structure

A

hinge has little movement compared to a ball and socket joint

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7
Q

joint capsule

A

provides strength and stability, limits ROM

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8
Q

cartilage

A

lines the bone surfaces

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9
Q

arthritis

A

occurs when break down happens

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10
Q

synovial fluid

A

fills the joint cavity to reduce friction and impact

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11
Q

muscle elasticity and length

A

soft tissue limits flexibility; stretching regularly will lengthen the tissue

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12
Q

what percent of muscle mass is connective tissue

A

30%

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13
Q

collagen

A

white fibers: structure and support

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14
Q

elastin

A

yellow fibers: elastic and flexible

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15
Q

elastic elongation

A

temporary lengthening

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16
Q

plastic elongation

A

long term change in length

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17
Q

nervous system regulation

A

-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

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18
Q

eccentric exercise

A

combined with flexibility reduces the risk of injury

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19
Q

benefits to flexibility

A
  • 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
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20
Q

how is flexibility tested

A

sit and reach test

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21
Q

flexibility program

A

goal is to attain normal flexibility in all major joints, should be balanced, perform stretches on a regular basis

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22
Q

frequency

A

2-3 days a week

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23
Q

intensity

A

stretch to the point of tension

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24
Q

time

A

hold 10-30 secs, 30-50 seconds in between

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25
Q

type

A

depends on activity type, focus on major joints

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26
Q

volume

A

2-4 reps

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27
Q

progression

A

normal ROM for each joint

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28
Q

static stretching

A
  • gradual, hold 10-30 secs
  • less proprioceptor reaction for farther stretch
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29
Q

ballistic stretching

A
  • forceful bouncing movements
  • hyperactive proprioceptors
  • not recommended
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30
Q

dynamic stretching

A
  • functional movement performed in a controlled manner through full ROM of the joints
  • elongates tissue and develops functional flexibility
  • require balance and coordination
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31
Q

PNF stretching

A
  • uses contraction to facilitate stretching
    takes longer, greater benefits
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32
Q

active stretching

A

muscle is stretched by a contraction of the opposite muscle

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33
Q

passive stretching

A

outside force helps move the joint through full ROM; greater risk of injury

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34
Q

active static stretch with passive assist

A

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

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35
Q

what percent of people have low back pain

A

85% after 50 cause by long term weakness and inflexibility

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36
Q

the spine

A
  • provide structure and support
  • protects the spinal cord
  • supports body weight
  • attachment site for muscles, tendons, and ligaments
  • allows for movement
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37
Q

spinal structure

A

7C, 12T, 5L, 9 fused to sacrum and coccyx

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38
Q

4 spinal curves

A

cervical, thoracic, lumbar, sacral; brings body weight in line with axis of the body

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39
Q

intervertebral disks

A

absorb shock and maintain space between vertebrae

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40
Q

nerve roots

A

pass through openings in the arch of the spine, 31 pairs branch off the spinal cord

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41
Q

the core

A
  • trunk muscles
  • stabilize the spine in daily movements
  • transfers force from the lower half to the upper half
  • provide stability
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42
Q

low back pain causes

A
  • 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
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43
Q

risk factors for low back pain

A
  • older than 34
  • degenerative diseases
  • history
  • sedentary lifestyle
  • low job satisfaction
  • low socioeconomic status
  • obesity
  • smoking
  • psychological stress or depressions
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44
Q

preventing low back pain

A
  • 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
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45
Q

management of acute pain

A
  • apply cold to reduce inflammation
  • add heat once inflammation has reduced
  • over the counter meds
  • prescription meds
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46
Q

managemenet of chronic pain

A
  • PT, Massage, yoga, chiropractor
  • acupuncture, dry needling, surgery
  • exercise
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47
Q

body composition

A

consists of fat and fat-free mass

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48
Q

essential fat needed for function

A

3-5% in men, 8-12% in women

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49
Q

source of stored energy

A

adipose tissue

50
Q

visceral fat

A

cushions body organs

51
Q

subcutaneous fat

A

regulates body temp

52
Q

where does excess body fat come from

A

excess consumptions of calories after expenditure

53
Q

1 pound body fat = ?

A

3500 calories

54
Q

healthy body mass

A

improves overall wellness, lowers risk of chronic diseases, and premature death

55
Q

what is most important when considering fat

A

proportion and location of body fat

56
Q

which type of fat is more harmful

A

visceral

57
Q

overweight

A

total body weight above recommended range

58
Q

obesity

A

determined by some measure of total body weight or a set index of greater than 30%

59
Q

what percentage of Americans are overweight or obese

A

62-69%

60
Q

percentage increase in overweight or obese people

A

13% in 1960, 36.5% in 2014

61
Q

causes of overweight and obesity

A
  • lifestyle
  • vehicles vs. walking
  • gym classes in school
  • sedentary work
  • diet
62
Q

diabetes

A
  • 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
63
Q

metabolic syndrome (insulin resistance syndrome)

A
  • 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
64
Q

where do men and post-menopausal women store fat

A

abdominal area
- high bp, diabetes, early onset heart disease, stroke, cancer, mortality

65
Q

where do pre-menopausal women store fat

A

hips, buttocks, and thighs

66
Q

abdominal fat

A

more mobile and enters the bloodstream increasing blood fat levels that cause diabetes

67
Q

what happens when you don’t have essential fat

A

reproductive issues, respiratory, circulatory, and immune disorders, premature death, eating disorders

68
Q

female athlete triad

A

disordered eating, amenorrhea, osteoporosis

69
Q

RED-S syndrome

A

relative energy deficiency syndrome

70
Q

better predictor of death in older adults

A

low lean mass and muscle strength

71
Q

BMI

A

body mass index
- normal: 18.5-24.9
- underweight: < 18.5
- overweight: > 25
- obese: > 30

72
Q

measure that BMI does not predict

A
  • physical activity
  • lean mass
  • body fat changes
  • stress
  • diet
  • social factors
  • muscle mass
  • age
  • sex
  • race/ethnicity
  • height
73
Q

estimating body fat

A
  • underwater weighing
  • bod pod
  • skinfold calipers
  • bioelectrical impedance
  • x-ray absorptiometry
74
Q

endomorph

A
  • pear shaped
  • gain weight easily
  • lifting, swimming, cycling
75
Q

mesomorph

A
  • lean and muscular
  • broad shoulders, narrow hips, low body fat
  • any physical activity and sport
76
Q

ectomorph

A
  • thin and linear
  • little muscle or far
  • distance running and gymnastics
77
Q

setting goals

A
  • general/longterm
  • specific/short term
  • use physical fitness assessments to decide what exercises to use
78
Q

developing a personal plan

A
  • 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
79
Q

factors to consider when developing a personal plan

A
  • fun and interest
  • skill and fitness level
  • time and convenience
  • cost
  • special health needs
80
Q

CRE exercises

A
  • time: 150 min/wk
  • frequency: 3-5 day/wk
  • intensity: target HR or RPE
81
Q

MS and ME exercises

A
  • 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
82
Q

flexibility exercises

A
  • time: 2-3 days/wk
  • frequency: 10-30 sec, 2-4 reps
  • intensity: slight tension or mild discomfort
83
Q

put into action

A
  • 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
84
Q

two components when developing a nutritional plan

A
  1. what nutrients are needed in what amount?
  2. what foods are available and affordable
85
Q

essential nutrients

A

proteins, fats, carbs, vitamins, minerals, water

86
Q

macronutrients

A

needed in large amounts: proteins, fats, carbs, water

87
Q

micronutrients

A

needed in smaller amounts: minerals, vitamins

88
Q

kilocalories (kcals)

A

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

89
Q

how many kcals of fat do you need

A

9 kcals

90
Q

how many kcals of protein do you need

A

4 kcals

91
Q

how many kcals of carbs do you need

A

4 kcals

92
Q

t/f nutrient dense foods are high in essential nutrients but nor necessarily calories

A

ture

93
Q

what does protein form

A

muscles, bones, blood components, enzymes, and cell membranes

94
Q

amino acids

A

building block for proteins
20 amino acids, 9 found in food

95
Q

complete forms of protein

A

meat, fish, poultry, eggs, milk, cheese, and soy

96
Q

incomplete forms of protein

A

legumes, nuts

97
Q

how much protein should you consume

A

.8 grams per kg of body weight

98
Q

protein AMDR

A

10-35% of total daily calories

99
Q

what are fats

A

most concentrated source of energy

100
Q

what do fats provide

A

usable energy, body insulation, and cushions organs, and aid in absorption of fat soluble vitamins

101
Q

what percent intake should fats be

A

less than 10% of daily calories

102
Q

saturated fats

A

primarily from animals sources and solid at room temp

103
Q

unsaturated fats

A

primarily plant sources and liquid at room temp

104
Q

hydrogenated fats

A

mix of saturated fatty acids and trans form of unsaturated fatty acids

105
Q

trans fat

A

unsaturated fatty acids, occur in animal fat

106
Q

artificial trans fats

A

raise LDL and lower HDL, increase risk of cardiovascular disease and type 2 diabetes

107
Q

simple carbs

A

single sugar molecules (monosaccharides)
double sugar molecule (diasacccaride

108
Q

complex carbs

A

starches, fibers

109
Q

how are carbs used

A

broken down into glucose for absorption

110
Q

what allows for cellular uptake

A

insulin

111
Q

how are complex carbs divided

A

refined (processed) and unrefined (whole grains)

112
Q

whole grains

A

inner of germ
middle layer called endosperm
outer layer called bran
germ and bran removed in processing

113
Q

glycemic index

A

measures the effect of food on blood glucose leevels

114
Q

what sugars are added sugars

A

white sugar, brown sugar, high-fructose corn syrup, sweetners

115
Q

t/f high added sugars are high in calories and low in nutrients

A

true

116
Q

what do added sugars contribute to

A

250-300 calories (13-17% daily calories)

117
Q

recommended daily calories of added sugars

A

less than 10%

118
Q

what is fiber

A

non digestible carbs found in plant sources

119
Q

soluble fiber

A

delays stomach emptying, slows glucose movement

120
Q

insoluble fiber

A

increases fecal bulk, precents contraption and digestive disorders

121
Q

functional fiber

A

isolated from natural sources or synthetically created and added to food or used as a supplement

122
Q

total fiber

A

dietary and functional

Exercise Science (7 decks)

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