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Exercise Science > Final Review > Flashcards

Final Review Flashcards

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1
Q

physical activity

A

any bodily movement produced by the contraction of skeletal muscles that increase heart rate above bascal level

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2
Q

exercise

A

physical activity that is planned, structured, repetitive, and designed to improve or maintain physical fitness, physical performance, or health. Encompasses all intensities.

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3
Q

aerobic base physical activity

A
  • requires more oxygen = more ATP = more energy expenditure
  • also called endurance activities or cardio
  • uses body’s large muscles to move in a rhythmic manner
  • 3 components
    • intensity
    • frequency
    • duration
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4
Q

muscle-strengthening physical activity

A
  • also called strength training & resistance training
  • 3 components
    • intensity
    • frequency
    • sets & reps
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5
Q

recommended amount of physical activity for adults

A

150 minutes of moderate-intensity aerobic physical activity per a week & 2 days of muscle-strengthening activities

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6
Q

recommended amount of physical activity for kids & teens

A

at least 60 minutes a day, 3 days of muscle-strengthening activity, and 3 days of bone-strengthening activity

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7
Q

benefits of increased physical activity

A
  • disease prevention & health promotion
  • improves sleep quality, quality of life, mental/emotional health, physical function
  • reduced risk of falls and fall related injuries and increased ability to maintain independence.
  • increased cognitive function
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8
Q

acute benefits of physical activity

A
  • reduced blood pressure
  • improved insulin sensitivity, sleep, cognition
  • benefits become larger with regular performance
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9
Q

MET (metabolic equivalent of task)

A

base unit of energy expenditure

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10
Q

light intensity activity

A

non-sedentary, waking behavior that requires less than 3.0 METs

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11
Q

moderate intensity activity

A

requires less than 6.0 METs but more than 3.0 METs

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12
Q

vigorous intensity activity

A

requires 6.0 or more METs
examples: running, carrying heavy groceries

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13
Q

4 levels of physical activity

A

inactive - no moderate or vigorous physical activity beyond basic, daily life movement
insufficiently active - some moderate or vigorous intensity physical activity but less than 150 min a week
active - doing equivalent of 150 minutes - 300 minutes of physical activity a week

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14
Q

sedentary behavior

A

any waking behavior, less than 1.5 METs

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15
Q

physical fitness

A

the ability to carry out daily tasks with vigor and alertness without undo fatigue and with ample energy to respond to emergencies

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16
Q

cardio respiratory fitness

A

aerobic fitness, cardiovascular fitness
- the ability to perform large muscle, whole body exercise at moderate to vigorous intensities for extended periods of time
- indicates how well your body utilizes oxygen for energy production

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17
Q

musculoskeletal fitness

A
  • ability of a muscle group to exert force
  • gold standard is 1 repetition max
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18
Q

METmin formula

A

days out of the week x METs x minutes = METmin

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19
Q

calculating caloric expenditure

A

METs x 3.5 x body weight(kg)/ 200

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20
Q

overload

A

physical stress placed on the body when physical activity is a greater amount or intensity than usual

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21
Q

progression

A

progressing to higher levels of physical activity by continued overload and adaption. Helps body to adapt to additional stresses while minimizing injury risk

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22
Q

specificity

A

the benefits of physical activity that are specific to the body systems that are doing the work

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23
Q

body mass index

A
  • field method for assessing body composition
  • weight/height(m^2)
    categorizes adults as underweight, normal weight, overweight, & obese
  • noninvasive
  • best for population, not individual
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24
Q

skinfold calipers

A
  • field method for assessing body composition
  • tool for measuring skinfold thickness
  • interperson variability
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25
Q

bioelectric impedance analysis

A
  • measures impedance to the flow and distribution of radiofrequency, alternating current
  • water and electrolytes influence the impedance of the applied current
  • measures total body water and then indirectly determines fat-free mass
  • not accurate for obese people
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26
Q

hydrostatic weighing

A
  • lab method for assessing body composition
  • underwater weighing
  • lean tissue is denser than water and fat tissue is less dense than water
27
Q

bod pod

A
  • lab method for assessing body composition
  • computerized, egg shaped device, measures weight and volume to determine body density and calculate % of body fat
28
Q

DEXA (dual energy x-ray absorptiometry scan)

A
  • lab method for assessing body composition
  • imaging test uses low levels of x-rays to measure bone density and provides details about risk for osteoporosis and fractures while measuring body comp
29
Q

performance related physical fitness

A
  • beyond the goals of basic health and involves agility, speed, balance, power, coordination, and reaction time
30
Q

FITT training principles

A

frequency, intensity, time, and type

31
Q

heart rate zones

A
  • 90-100% (180-200bpm): VO2 max
  • 80-90% (160-180bpm): anaerobic (hardcore training)
  • 70-80% (140-160bpm): aerobic (cardio/endurance training)
  • 60-70% (120-140bpm): weight control
  • 50-60% (100-120bpm): moderate activity
32
Q

obesity

A

medical condition with excessive accumulation of body fat that may impair health

33
Q

Dietary Guidelines lifespan approach

A
  • follow healthy dietary pattern at every life stage
  • customize and enjoy nutrient dense food and drink choices to reflect personal preferences, traditions, and budget considerations
  • focus on meeting food group needs and stay within calorie limits
  • limit things with added sugars, saturated fats, sodium, and alcohol
34
Q

macronutrients

A

carbohydrates, lipids, proteins

35
Q

micronutrients

A

vitamins, minerals

36
Q

recommended consumption per a day

A
  • fruits: 2 cups
  • grains: 6 ounces
  • vegetables: 2.5 cups
  • dairy: 3 cups
  • protein: 5.5 ounces
  • oils: 27 grams
37
Q

types of carbohydrates

A

monosaccharides, disaccharides, polysaccharides

38
Q

supplements

A

not as closely regulated as medicine

39
Q

healthy eating index

A

how closely food and beverage choices align with the dietary guidelines

40
Q

why physicians stopped promoting exercise

A
  • shift in medical focus to disease treatment rather than prevention
  • invasive treatments became more popular with scientific advancements
  • medical specialization reduced emphasis on lifestyle interventions
41
Q

exercise science

A

focus on human response and adaptation to exercise and focuses on the underlying mechanisms that affect exercise

42
Q

anatomy and physiology

A

study of structures and their functions in the body

43
Q

sport and exercise psychology

A

study of behavioral and mental aspects associated with sports, exercise, and other types of physical activity

44
Q

motor skill behavior

A

study of motor control, motor development, and motor learning skills

45
Q

sport pedagogy

A

learning, teaching, and instructing in sport, physical education, and related areas of physical activity

46
Q

biomechanics

A

study of living systems and the forces that act upon them; the study of the body in motion using physics principles

47
Q

exercise physiology

A

study of body’s metabolic responses to physical activity, exercise, sports, and athletic competition

48
Q

exercise and sport nutrition

A

study of nutrients as it relates to aspects of disease prevention, health promotion, and improvement of sport and athletic performance

49
Q

athletic training

A

focus on sports medicine, including prevention, treatment, and rehab fo exercise, sport, athletic injuries

50
Q

nervous system

A
  • control system
  • controls voluntary and involuntary actions
  • responds to exercise by increasing sympathetic activity
51
Q

sympathetic nervous system

A
  • functions like a gas pedal in a car
  • triggers the fight or flight response providing the body with a burst of energy so that it can respond to perceived dangers
52
Q

parasympathetic nervous system

A
  • functions like the brakes in a car
  • promotes the rest and digest response that calms the body down after dangers have passed
53
Q

circulatory system

A

transports nutrients, oxygen, carbon dioxide, waste products, electrolytes, and hormones throughout the body

54
Q

muscular system

A

allows body movement and heat generation through muscle contractions, important for temperature regulation
- primary function is to provide movement
- types of muscle: skeletal, cardiac, & smooth

55
Q

skeletal system

A

supports and protects body parts and provides calcium storage

56
Q

slow twitch muscle fibers

A
  • high endurance due to efficient aerobic metabolism
  • low force output and slower contraction speed
  • best for endurance sports
  • increased mitochondrial density, capillary networks and aerobic enzyme activity improve endurance
57
Q

oxidative fast twitch muscle fibers

A
  • balanced endurance and power, capable of both aerobic and anaerobic metabolism
  • moderate force production and faster contraction speed than slow twitch fibers
  • best for sports requiring both speed and endurance
  • hypertrophy and increased oxidative capacity through mixed aerobic/anaerobic training
58
Q

glycolytic fast twitch fibers

A
  • max power and speed but low endurance and high fatigue rate
  • relies on anaerobic metabolism, produces energy quickly but inefficiently
  • best for explosive, high intensity sports
  • hypertrophy & enhanced glycolytic activity improve power output
59
Q

genetics vs training effects

A
  • baseline fiber type distribution is determined by genetics, influencing an athletes natural predisposition for certain sports
  • elite sprinters inherit higher proportion of type II fibers
  • training can modify function and metabolic properties
60
Q

muscle soreness

A
  • inflammatory response, leads to swelling, nerves stimulated and person feels pain
  • gradually increasing intensity when beginning exercise program and avoiding strenuous muscle actions is best way to avoid delayed-onset muscle soreness
61
Q

muscle gains

A
  • result of increase in size of individual muscle fibers (muscle hypertrophy)
  • and increase in # of muscle fibers (muscle hyperplasia)
  • high intensity resistance training
  • growth-promoting agent forn endocrine system and synthetic agents
62
Q

dynamic biomechanics

A

investigating, bodies, masses, and forces when they’re speeding up or slowing down

63
Q

static biomechanics

A

examines bodies, masses, and forces at rest or moving at a constant velocity

64
Q
A

Exercise Science (2 decks)

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