exam Flashcards
Definition of Health and Wellness
a state of complete physical, mental and socialwell-beingand not merely the absence of disease or infirmity
Health and wellness are multidimensional
wellness is a multidimensional state of being describing the existence of positive health in an individual as exemplified by quality of life and a sense of well-being
Characteristics of wellness:
- Wellness is a state of being
- Wellness is multidimensional
- Wellness components are integrated
- Health and Wellness status lies on a continuum and is highly variable
Health and wellness continuum:
- internal environments
- external environments
Internal environments:
- Heredity
- Congenital
- Attitudes and values
- Personal behavior-acquired risk factors:
Smoking, eating, driving habits
external environments
- Physical: living and working environment, pollution
- Biological: micro and macro organisms
- Socio-economical: education, income, health services
fitness
indicates an ability to function effectively in meeting the physical demands of the day’s work and to use free time effectively.
Cardio-respiratory endurance
- Aerobic fitness – ability to sustain physical work over time
Methods of assessment: - Walk or run for distance or time test
- 20 m Shuttle Run (Sport and Workplace)
- PWC170 and PWC75
- Maximal Oxygen Consumption test (VO2max)
Muscular strength and endurance:
Strength: the ability to exert force against a resistance
Assessment: : 1 RM or 3 RM tests
Endurance: the ability to apply force repeatedly; or to sustain a contraction for a period of time
Assessment: Contraction to failure
Flexibility
Capacity of a joint to move freely through a full range of motion without undue strain
- Flexibility is very trainable – but is also easy to lose
Assessment:
- Sit and reach
Body composition:
• Refers to the relative amounts of lean and fat tissue that comprises body weight methods of assessment: • Body Mass Index (BMI) • Waist-to-Hip ratio • Skinfold • DXA
BMI vs waist to hip ratio:
Waist circumference/hip circumference
Skill related fitness:
– Also motor fitness.
– Emphasizes the aspects which are fundamental to athletic or work skills.
– Not essential for development and maintenance of physical fitness for health benefits.
Motor fitness:
- Agility
- Balance
- Co-ordination
- Speed
- Power
- Reaction time
Genetic biology vs contemporary lifestyle
Viewed through the perspective of evolutionary time, sedentary existence during the last century represents a transient, unnatural aberration.
Physical inactivity is due to:
- Obesity
- CVD
- Diabetes
- Hypertension
- Frailty and falls
- Stress and depression
Daily-adjusted life year
is a measure of overall disease burden expressed at the cumulative of years lose due to ill-health, disability or early death = years lived with a disability = years of life lost
What are the major perceived barriers
- Lack of time
- Age
- Jobs and occupaions
- Lack of self motivation
- Fear of injury
Low self confidence
How to bring about enduring change towards a more physically active lifestyle?
Factors influencing exercise adherence
- demographic factors
- behavioural factors
- soical factors
- psychological factors
Theory of Planned Behavior (TPB):
- Behavioral attitudes
- Subjective norms
- Perceived behavioral control
Trans theoretical Model (TTM).
1- pre contemplation 2- contemplation 3- preparation 4- action 5- maintenance 6- termination
Exercise behavioral pattern:
1- Sedentary 2- Adoption (potential drop out) 3- maintenance (potential drop out) 4- Drop out 5- Resumption 6- Maintenance
Adult recommended exercise
healthy adults aged 18 to 65 yr need moderate-intensity aerobic (endurance) physical activity for a minimum of 30 min on five days each week or vigorous-intensity aerobic physical activity for a minimum of 20 min on three days each week.
principals of training
- individuality
- specfiity
- progressive overload
- recovery
Super compensation theory
is the post training period during which the trained function/parameter has a higher performance capacity than it did prior to the training period.
Functions of bone:
- Structure
- Support
- Movement
- Production of blood cells
- Storage
Shape of bone:
Long bone:
Short bone:
Flat bone:
Irregular bone:
Bone remodeling:
1- Pre osteoclasts (resting bone surface)
2- Active osteoclasts (reabsorption)
3- Mononuclear cells (mononuclear cells)
4- Pre-osteoblasts (reversal)
5- Osteoblasts (bone formation)
Osteocytes (mineralization
2 mechanism to bone remodeling:
1- Hormone control
2- Mechanical influence – force on bone
Wollfs law
states thatbonein a healthy person or animal will adapt to the loads under which it is placed.
Osteoporosis
systematic skeletal condition that causes bones to become weak, thin and fragile
Factors affecting osteoporosis:
- Hormonal factors
- Nutritional factors
Physical activity
Oestrogen
- Essential for maintaining bone health
- Excessive exercise and or reduced energy intake can lead to menstrual irregularity
Female athlete traid:
- Menstrual disturbance
- Bone loss
- Energy defifcit
2 ways to stimulate bone formation
- Specificity of loading
- Exercise selection
Skeletal muscle
- Cardiac
- Smooth
- striated
Contractile elements
- Myofibril
- Myofilaments
- Sarcomeres
- Actin Filaments (Thin)
- Myosin Filaments (Thick)
Non-contractile elements
- Nutrients (Proteins, fat & CHO)
- Enzymes
- Organelles (mitochondria & sarcoplasmic reticulum)
Fiber force length relationship:
- Can produce the max amount of tension when at resting length
- Decreases as the muscle is stretched
- Increase for a short burst while sarcomere shortened
Types of contraction:
Concentric: When the muscle shortens its length as it generates tension.
Isometric: When the muscle develops tension with no change in length
Eccentric: When the muscle lengthens as it generates tension
Force velocity relationship:
- Increase force lower velocity
- Increase velocity lower force being produced
Increased tensions in eccentric due to:
- Cross bridge breaking force > holding force at isometric length
- High tendon force to overcome internal damping friction
Electromyography
the recording of the electrical activity of muscle tissue, or its representation as a visual display or audible signal, using electrodes attached to the skin or inserted into the muscle.
Agonists
- The muscle most directly involved in bringing about a movement
Example: push up – pectoral major, triceps brachii
Antagonists
: The opposing muscle to the prime mover
- Can slow down or stop the movement
Synergists
a muscle that indirectly assist the movement
Example: push up: Anterior Deltoids, Serratus Anterior, Coracobrachialis, Scapular Stabilisers
Stabilizers/fixator
muscle that prevents the bone from moving
Example: push up; Abdominal, Hip flexors
Reflex
A rapid involuntary response to a stimulus in which a specific stimulus results in a specific motor response
- Automatic reflex
- Somatic reflex
Sensory receptors
- Muscle spindles: the myotactic or stretch reflex
- Golgi tendon organs: the autogenic inhibition reflex
Reciprocal inhibition
Contraction of one muscle set accompanied by relaxation of antagonist muscle
Stretch (myotactic) reflex
A muscle contraction in response to stretching of the muscle
Inverse stretch reflex
- Autogenic inhibition
- Involuntary muscle relaxation triggered by the GTO
- When a slow contraction or stretch on the tendon exceeds a critical level, the reflex action inhibits muscle contraction
Why we have reflexes:
- Maintaining balance
- Regulating muscle tensions
Benefits of resistance training
- Improve body image, self confidence
- Improve sense of wellbeing
- Improve performance
- Improve posture
- Improve muscle strength
- Improve mobility
- Weight management
- Reduce risk of falls
- Improve bone density
Muscular adaptations:
- muscular strength
- muscular power
Mechanisms for strength developmen
- neural mechanisms
- morphological mechanisms
- neural adaptation
- intermuscular coordination
- hypetrophy
Factors influencing hypertrophy
- Genetics: number of fibres highly variable
- Nutrition: positive energy balance with appropriate amount of proteins leads to anabolic environment
- Hormones: testosterone, insulin, growth hormone
- Stress: Adequate training load
Progressive resistance training
improve one’s ability to exert and resist force.
- Free weights: A freely moving body that does not inhibit the occurrence of normal force / acceleration patterns
- Machine weights: Application of resistance in a guided or restricted manner
Heavy CAM vs light CAM
- External resistance altered by use of irregularly shaped cam or pulley to match increases and decreases in force capacity related to joint angle throughout a ROM.
AGM amount of exercise
Adults from 18-30 should get at last 150 minutes of moderate intensity per week 30-60 minutes of moderate intensity exercise or 20-60minutes of vigorous intensity exercise (three times per week
Biomechanical breathing
Breathe out or ‘forced exhalation’ during the effort phase (concentric) and in on the return
Valsalva Manueuver
Making an expiratory effort with the glottis closed during maximal exertion
- Increase intra-thoracic & Intra-abdominal pressures creates rigid compartments that support the torso
Acute muscle soreness
occurs during or immediately after exercise & lasts a few mins to serveral hours
DOMS
delayed onset muscle soreness: - 12-48 hours after exercise - type 1 strain injury - mechanisms not fully understood can occur after
Effects of DOMS:
- Muscle stiffness that leads to decreased ROM during the time course of muscle soreness
- Deceased muscle strength prior to onset of muscle soreness that persists for up to 1 to 2 weeks after soreness has remitted.
Treatment for DOMS:
- Cryotherapy: analgesic benefits
- Stretching: improves ROM
- Homeopathy: arnica- result no better than placebo
- Massage: possible but evidence is inconclusive
- Compression: possible but further investigation is required
Beginners program based on AGM
- 2 sessions per week
- intensity: 8-12 RM
- 2-3 sets of 8-12 repetitions
- 8-10 exercises using the major muscle group
muscular endurance development
- Improve ability to withstand fatigue via improvement in metabolic efficiency
- High volume of work via high number of repetition per set
Hypertrophic development:
- High volume of work
- Moderate to high loads
- Many exercises per muscle group
Strength development:
- Moderate volume of work
- High loads and eccentric work
- Few exercises per muscle group
Framework of a program
1- need analysis
2- Program design and exercise selection
3- Monitoring and program evaluation:
Glycolysis and aerobic glycolysis:
- Metabolism of carbohydrate
1- Glycogen turns to glucose
2- Glucose under goes glycolysis which turns into pyruvic acid
3- Pyruvic acid then undergoes an oxidative process
Oxidation of fat:
- Triglycerides are major energy source
- Stored in fat cells and within and between muscles
- How much ATP produced depends on the size of the free fatty acid molecule
Fat is used as fuel (less economical but provides more energy per unit)
Cardiovascular system
the ability to deliver oxygen and nutrients to, and remove waste from, the working muscles
Metabolic adaptation:
- Aerobic training improves
- The ability to deliver oxygen and nutrients to, and ability to remove waste from, the working muscles
- The ability of the working muscles to utilise oxygen and nutrients to produce ATP
Net effects on physiological variables and endurance performance
- V02max
- Lactate threshold
Aerobic training methods
- Continuous aerobic training
- Fartlek
- Interval
Low intensity aerobic training
Low intensity: Duration: 30-180min %max performance: 70-80% HR: 140-160 bpm %HRmax: 70-80% %vo2max: 55-70% blood lactate: <3.0mmol
High intensity aerobic training
Duration: 15-60min %max performance HR: 160-180 bpm %HRmax: 80-90% %vo2max: 70-80% blood lactate: <3-5mmol
interval training
- Alternate periods of activity and rest/recovery
- Enable athlete to train at a higher intensity for longer
- The brief recovery periods enable clearance of lactic acid, thus delaying fatigue (i.e. 4 x 400 in 60 sec departing on 2 min versus 1600 m in 4 min)
Types of intervals:
- Long (2-5mins)
- Intermediate (30sec-2mins)
- Short (5-20sec)
Farlek training
- Intermittent bursts of short fast work throughout a continuous work effort
- Can be Structured or Unstructured
- Used as a mean to introduce high intensity work or late in a basic preparatory phase of training
Stress
The reaction people may have when presented with demands and pressures that are not matched to their knowledge and abilities and which challenge their ability to cope
distress vs eustress
Eustress: motivating/exciting, perceived within our coping abilities and improves performance
Distress: causes anxiety or concern, perceived as outside our coping abilities and can decrease performance
Acute stress responses
- Hypothalamus: responsible for stress response
- Piturity gland: drives fight or flight
- 2 inter related systems:
1- Stimulates adrenal gland to release adrenaline (via sympathethic NS)
2- Stimulates adrenal gland to release Cortisol (via ACTH)
Steps: acute stress
1- Immediate response mainly by adrenaline & noradrenaline
2- Cortisol has delayed effect in supporting fuel mobilisation, insulin decrease
3- Recovery phase - cortisol now promotes fuel storage, insulin release increasing hunger
Chronic stress:
- Increase insulin resistance - Relocation of fat to abdominal region - Increase hunger & appetite
Long term side affects of stress
- Hypertension
- Increased risk of cardiovascular diseases
- Neck & Back problems
- Immune system suppression
- Digestive system
- Increased risk of anxiety and depression
- Insomnia
- Drug & alcohol use
Ways to reduce stress
- Coping strategies
- Meditation and relaxation techniques
- Exercise and sport
Cognitive distortion
Exaggerated or irrational thought patterns that cause individual to perceive reality inaccurately
Cognitive reconstruction
Strategies to help identify and dispute irrational and maladaptive thoughts. Teaching individuals to perceive stressors in a different way.
Relaxation response
The ‘wakeful hypo-metabolic state’ in transcendental meditators – changes distinct from sleep state
Meditation
The autogenic practice of a genre of techniques that have the potential for inducing the relaxation response through the use of repetitive focal device.
Psychological effects of meditation:
- ‘Detached observation’
- Supraconscious state
- A positive mood
- A dissolving of worry and anxiety
- An experience of unity, or oneness, with the environment
Visualisation
Imagining a scene where you can feel at peace and able to release tension and anxiety. May be a familiar scene or a typically soothing scene.
Progressive muscle relaxation
- Systematically tensing and releasing various muscle groups
- Teaches the body to recognise tense muscles, and how to relax them consciously.
- The release in tension can induce relaxation in the mind
Two Classifications:
of CHO
- Simple Carbohydrates:
- Monosaccharides: Glucose, Fructose, Galactose
- Disaccharides: Sucrose (Table sugar); Lactose (Milk sugar)
2-Complex Carbohydrates
- Polysaccharides: Starch and Fibre
