Final Flashcards
Densitometry
measuring the density of an athletes body. most common form would be hydrostatic underwater weighing. possible because muscle is more dense than water, fat is lighter.
Air plethysmography
Another form of densitometry. Involves a closed chamber at atmospheric pressure at a known volume. the subject gets in and the chamber volume is subtracted from the new volume. very simple technique but must be super accurate in controlling changes in gas composition, temperature, subjects breathing, etc.
Bioelectrical impedence
simple and fast procedure. four electrodes are placed on subjects foot and hands. electrical conduction is sent through the tissues, fat tissues make it much more difficult for the current to flow through. The amount of current can reflect the relative amount of fat in the tissue.
DEXA
estimates bone density and bone mineral content. much easier because athlete just has to lay in the machine as opposed to go underwater. however it is much more expensive.
Fat-Free Mass
desirable for strength and power athletes but undesirable for endurance athletes. includes muscle
Relative Body Fat
percent body fat. detrimental to athletes performance the higher percent body fat you have. exceptions: swimmers, sumo wresters and weight lifters.
Risks of severe weightloss
Dehydration, Chronic Fatigue, substrate depletion (carb storages are depleted) so that protein stores are used for energy that can gradually cause muscle depletion. blood glucose levels are reduced. Eating disorders, menstrual dysfunction and bone mineral disorders.
Optimal weight loss and how it is achieved
decreasing fat mass and increasing fat-free mass. combination of increased endurance and resistance training and dietary restrictions and caloric reduction. losing 1.1 lb per week is realistic and no more than 2.2.
Carbs
a major source of energy during high-intensity exercise, NS relies on it, stored as glycogen. 55-60% of daily calories
Fat
Primary energy source, supports and cushions vital organs, insulation. less than 35% and less than 10% of those saturated. endurance training can adapt athletes to use more fat as an energy source (FFA not triglycerides)
protein
Used for growth and repair of body tissues. major structural component of a cell. can be used for energy. 10-15% of daily calories, men usually require more than women because of larger weight and muscle mass. Strength-training individuals need almost twice the amount of endurance trainers. Strength trainers use for muscle growth and endurance athletes may use for source of fuel.
Glycemic Index (GI)
amount that the food will raise your blood sugar levels.
High GI: sport drinks, jellybeans, baked potato, french fries, popcorn etc
Moderate GI: pastries, pita bread, boiled white rice, bananas, coke, etc
Low GI: kidney and baked beans, milk, grapefruit, apples, pears, yogurt
Glycemic Load
better index for carbohydrates. takes into account GI as well as the amount of CHO’s
How can dehydration effect performance
even minimal changes in water content can impair performance. loss of water reduces blood flow and pressure to the skin and muscles. HR increases, body heat is retained
Electrolyte loss
lost through sweat and urine.
Benefits of sports drinks
provide an important source of energy, stimulates water and sodium absorption,
Hyponatremia
when serum sodium concentrations are below the normal range. symptoms: bloating/puffiness, nausea/vomiting, headache, cerebral edema, NS dysfunction, pulmonary edema, coma, death.
types of vegetarians and how it effects performance
vegans, vegetarians, lactovegetarian. iron intake is of concern for female athletes so greater risk of anemia. performance deficits have been noticed in vegetarian and similar diets.
precompetition meals
need to consume about 200 to 500 kcal within 2 hours before competition. things such as cereal, milk, juice, toast, etc.
Erogenic
Work producing.. examples: caffeine, diuretics, steroids, growth hormone, oxygen, blood doping, bicarb loading, creatine, L-Carnitine etc
Ergolytic
Work breaking
Height and weight changes
Height: fastest at 12 years for girls and 14 for boys.
weight: 12.5 years for girls and 14.5 years for boys
Strength throughout lifetime
increases with muscle mass. peaks at 20 for women and 20-30 for men
Aerobic training in children vs. adolescents
little to no change in vo2 max in children but in adolescents more of a change probably because if increase in heart size and SV
Anaerobic Training in children vs. adolescents
In children leads to Increased resting PCr, ATP and glycogen. Increased phosphofructokinase activity and increased blood lactate.
Thermal stress in children
children have greater surface area per mass so they have slower heat acclimation. they sweat less.
Sarcopenia
gradual loss of muscle mass because the ability for protein synthesis is decreased
osteopenia
low bone mineral content but not low enough to be considered osteoporosis.
Factors that effect decline of VO2
genetics, general activity level, intensity and volume of training, age range, age-related body composition training
hypertrophy
less hypertrophy in females because of less testosterone.
Menarche
first menstrual period. can be delayed because of certain sports such as gymnastics. considered delayed if after the age of 14. The sport does not always cause it, it could be small, lean athletics girls flock to these sports.
Eumenorrhia
normal period
Primary Amenorrhea
absence of first menses’.
secondary amenorrhea
absent sometimes after first menses’. caused by energy deficit from inadequate caloric intake.
4 major concerns with exercise during pregnancy
- reduction of uterine blood flow would lead to fetal hypoxia.
- fetal hyperthermia because of increase of mothers core temp
- maternal CHO usage would decrease the CHO available for the fetus.
- miscarriage
recommendations for exercise during pregnancy.
mild-moderate exercise 3x a week. stop when fatigued. no scuba diving. ensure adequate caloric intake. dress to avoid heat stress.
possible benefits of exercise during pregnancy
fetal: less complications with labor
maternal: more energy, reduced cardiovascular stress, prevention of excessive weight gain, faster recovery from labor, better posture, etc.
osteoporosis
not enough calcium when pregnant so fetus takes from maternal bones. risk greater in women after menopause. caused majorly by estrogen deficiency, inactivity, anorexia, amenorrhea.
Female Athlete Triad
Energy deficit leads to secondary amenorrhea leads to low bone mass.
Male and female differences for exercise in heat, cold, and altitudes
women sweat less than men but no thermal differences. women have better insulation because of fat but men have more muscles to shiver. no sex differences for altitudes.
Surgeon General’s report of 1996
said that health benefits can be reached with greater amounts of physical activity
Graded exercise test
treadmill is most common. ECG and blood pressure are monitored. Increases intensity gradually to maximal. Looks for abnormalities such as coronary artery disease, arrhythmia’s,
Sensitivity
refers to the ability of the exercise test to actually see if a person has the disease in question
specificity
refers to the ability of the test to determine those who do not have the disease.
type
jogging, walking, biking, etc. should be something enjoyable but challenging. multiple modes are helpful to avoid boredom.
Frequency
optimal- 3-5 days a week. increase gradually, less important than duration and intensity.
Intensity
minimum recommended 50-60% of VO2 max.. upper limit depends on purpose of training. 50-75% of HR max.
MET
method of measuring exercise intensity. 1 MET at rest.
RPE
individuals subjectively rate how hard they feel they are working by giving a numerical value. exercise should be between 12 and 13 RPE if using the scale correctly.
Duration
optimal 20-30 minutes. inverse relationship between duration and intensity.
Activities/ components to an exercise program
warm-up/stretching, endurance training, cool down and stretching, flexibility training, resistance training, recreational activities.
Forms of CVD
Coronary heart disease, hypertension, stroke, heart failure
Atherosclerosis
as narrowing of the arteries because of the formation of plaque. Defined as a coronary heart disease when coronary arteries are involved. Can lead to a heart attack
Two different types of stroke
ichemic and hemorrhagic. Ichemic are most common and come from an obstruction within cerebral blood vessels that causes restriction of blood flow to that region of the brain.
Hypertension
high BP. normal would be about 120/80. causes the heart to work harder and over time the heart can enlarge and stiffen which can lead to atherosclerosis, heart failure or heart attack.
Heart Failure
Chronic and progressive. the myocardium becomes too weak to maintain adequate CO. Usually preceded by hypertension. can progress to needing a heart transplant.
CRP
produced in the liver and smooth muscle cells in response to injury or infection. it is a marker of inflammation.
Fibrinogen
Blood protein that indicates the process of blood clotting. also an indicator of inflammation
Homocysteine
amino acid used to make protein and maintain body tissues. excessive levels are associated with risk of CHD and other CVD
Lipoprotein (a)
reduces the body’s ability to dissolve blood clots.
metabolic syndrome
many diseases come together such as hypertension, low HDL, obesity, CHD, etc.
risks of heart attack in sedentary population
2-3X more likely
Physiological adaptations to exercise
increased plasma volume, decreased overall sympathetic activity and increased vasodilation.
Obesity prevalence
increasing prevalence dramatically. more prevalent in black women and Mexican men. increasing for children and teens.
Three main types of energy expenditure
RMR: 60-70%
TEM: energy expended digesting and storing nutrients.
TEA: energy expended from activities
balance of these systems is vital to maintain weight around a set point
Android vs. gynoid
android=apple shaped: significant with metabolic syndrome
gynoid=pear shaped
about fat distribution
health problems associated with excessive weight
angina pectoris, hypertension, CHD, heart attacks, diabetes
optimal weight loss in one week
1-2 lbs no more
how does exercise effect body composition
decreases total weight and fat percent/mass, maintained or increased FFM for both aerobic and resistance training.
energy balance equation
kilocalorie intake - kilocalorie excreted = RMR+TEM+TEA
Type I vs Type II diabetes
type I is autoimmune, Beta cells are destroyed so no insulin. needs insulin
type II: loss of insulin sensitivity/ insulin resistance.
gestational diabetes
prevalent in pregnant women
treatment for diabetes
insulin administration, weightloss, diet, exercise
how exercise helps diabetes
increases insulin sensitivity, lowers blood glucose. helps reduce risk of heart disease
