General information Flashcards
TEE (TDEE)
Total daily energy expenditure. Sum of RMR, TEF, and Energy expended during physical activity.
- Weight X 10= RMR
- RMR X Activity Factor = TEE
RMR
Resting Metabolic Rate- Amnt. of energy expended while at rest. 70% of total daily energy expenditure in sedentary person.
TEF- Thermic Effect of Food
Thermic Effect of Food- Rise in metabolic rate after food is ingested. Amount of energy expended above RMR to process food. 6-10% of total daily expenditure. 3% of calories in fat are needed to store it as fat. It takes 23% of calories from carbs to convert it to fat…so it is metabolically inexpensive to store fat.
BMR
Basal Metabolic Rate- Same as RMR but after patient spends night in metabolic chamber.
FFM
Fat free mass-
of Amino acids used to build proteins
20
Essential amino acids
Can’t be made in the body: Isoleucine, Leusine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine.
Nonessential amino acids
Made by the body: Alanine, Asparagine, Aspartic acid, Cysteine, Glutamic acid, Glutamine, Glycine, Proline, Serine, Tyrosine.
What happens to proteins in the stomach
protein strand is opened into peptide chans
What happens to proteins in the Small intestines
further split peptide chains into tripeptides, dipeptides and amino acids.
What happens to proteins in the small intestine’s lining
tripeptides and dipeptides are split into amino acids and absorbed thru intestinal wall and released into blood supply to liver.
Complete protein
All essential amino acids are present in appropriate ratios
incomplete protein
a food source that’s low in one or more essential amino acid.
Gluconeogenesis
When amino acids are used to assist in energy production during a negative energy balance.
Protein intake recommendations
Sedentary 0.8g per kg body weight per day
Strength 1.2-1.7
Endurance 1.2-1.4
10-35%
How many cal does 1 gram of protein yield
4 calories
Glycemic index
Rate at which ingested carbs raise blood sugar and it’s effect on insulin release. Lower on GI scale are good sources of complex carbs, and high in fiber and nutrition.
Glycemic index ratings High
Medium
Low
70 or greater
56-69
55 or less
Recommended fiber intake Men and women
Men 38g/day. Women 25g/day
Carbohydrate intake recommendations
6-10g/kg per day (2.7-4.5 g/lb). 45-65% of caloric intake
Carb loading recommendations 6 days from competition, 4-6 days, and 1-3 days.
4-6 days: 4 g/kg of body weight
1-3 days: 10 g/kg of body weight
Post exercise carb recommendations
1.5g/kg within 30 min. Then again every 2 hours.
How many cal does 1 gram of carbs yield
4 calories
Recommended fiber intake
25-38g
If exercising more than 60 min. what should carb intake be
30-60g of carbs per hour.
Cholesterol…LDL and HDL
LDL is bad (low-density lipoproteins)- keep it lower
HDL is good (high-density lipoproteins)- keep higher
How many calories does a gram of fat yield
9 calories
What vitamins does fat act as a carrier for
A,D, E, and K
Recommended fat intake for normal adult and athletes
20-35% of caloric intake.
Athletes, 20-25% but not less than 15%
CCK
a hormone that signals satiety that dietary fats stimulate the release of.
hyperphagia
overeating
Metabolic syndrome
cluster of symptoms characterized by obesity, insulin resistance, hypertension, and dyslipidemia, leading to an increased risk of cardiovascular disease. (Associated with obesity, high-fat diet, and sedentary lifestyle)
Recommended daily water intake
Sedentary men 3.0L
Sedentary Women 2.2L
For weight loss drink an additional 8 oz. for every 25 lbs. overweight.
How much water to consume 2 hours before exercise
14-22 oz
How much water to consume during exercise
6-12 oz. every 15-20 min.
How much water to consume after exercise
16-24 oz for every pound of weight lost.
Dietary Reference Intake (DRI)
Good guidelines for what constitutes an adequate intake of a nutrient. Designed to estimate the nutrient needs of healthy people in various age groups and of both sexes.
Estimated Average Requirement (EAR)
The average daily nutrient intake level that is estimated to meet the requirement of half the healthy individuals who are in a particular life stage and gender group.
Recommended Dietary Allowance (RDA)
The average daily nutrient intake level that is sufficient to meet the nutrient requirement of nearly all healthy individuals who are in a particular life stage and gender group.
Adequate intake (AI)
Recommended average daily nutrient intake level, based on observed approximations or estimates of nutrient intake that are assumed to be adequate for a group, or groups of healthy people. This measure is used when RDA cannot be determined.
Tolerable Upper Intake Level (UL)
The highest average daily nutrient intake level likely to pose no risk of adverse health affects to almost all individuals in a particular life stage and gender group. As intake increases above the UL, the potential risk of adverse health effects increases.
Safe upper levels (SUL) and guidance levels
Safe upper levels set by the ‘Expert Group on Vitamins and Minerals’ in the UK which sets levels that an individual could safely use on a permanent basis. If SUL isn’t available, a guidance level is used.
Nutrients with greatest potential for excess dosage in dietary supplements
Vit A,D, Iron, and Zinc
Ergogenic
Work generating…Ergogenic aid enhances athletic performance.
5 Stages of change
Precontemplation- Not thinking about starting
Contemplation- Thinking about starting in next 6 mo.
Preparation- Exercise occasionally but want to become regular in the next MONTH.
Action- Exercise regularly but haven’t yet maintained for 6 months
Maintenance- Have maintained for at least 6 mo.
SMART goals
Specific Measurable Attainable Realistic Timely
Two types of goals
Process and Product
Social facilitation
When people increase their effort and performance when others are watching them.
Directive question
Closed-ended..can be answered with one word.
Non-directive question
Open-ended…allow client to give more info (not just a yes or no answer). Invite discussion.
Reflection
Repeating the meaning of what the client just said
Summaries
A series of reflections. Draws all the important points of a conversation together.
Affirmations
Communicates an appreciation of clients for who they are. Usually starts with ‘you’ instead of ‘I’ (in a complement)
Kinds of support
Instrumental- Tangible, ie transportation, babysitter.
Emotional- encouragement, caring, empathy.
Informational- directions, advice, and suggestions
Companionship- family, friends, & co-workers
Behavioral reactants
When pressured (ie by family) or made to feel guilty they may respond by exercising less.
Common barriers to exercise
Time Unrealistic goals Lack of social support Social physique anxiety Convenience
Self-Management
individuals managing their own behaviors, thoughts, and emotions.
Self-monitoring
keeping track of one’s progress. Ie, an exercise log.
Behavioral Strategies
Aim to change a client’s behaviors and actions to improve exercise adherence and maintain a physically active lifestyle (self-management, goal setting, self-monitoring)
Cognitive Strategies
Aim to change a client’s thoughts and attitudes toward exercise and physical activity (positive self-talk, psyching up, and imagery)
The four P’s of marketing
Activities a pt can control to produce the response he or she wants from a target market:
Product- specific service offered
Price- amount charged
Place- channels the product goes through to reach the customer
Promotion- communication of info about a service with goal of generating positive customer response.
Percentage of death in the U.S. caused by cardiovascular disease and cancer
57%
Percentage of Diabetics that are type 2
90-95%
neurons that transmit nerve impulses from effector sites to the brain or spinal cord
Sensory
Specialized receptors that are responsible for sensing distortions of body tissue brought about through stretch, compression, traction or tension
Mechanoreceptors
Difference between Type 1 and Type 2 Muscle fibers
Type 1: Slow twitch- large number of capillaries and mitochondria, and myoglobin. Smaller in size, slower to produce maximal tension, less force produced, slower to fatigue…Long-term contractions (stabilization)
Type 2: Fast twitch- fewer capillaries, etc, low oxidative capacity. Larger in size, more force produced, quick to fatigue…short-term contractions (force and power)
The amount of blood pumped out of the heart with each contraction
Stroke volume
Pacemaker of the heart
Sinoatrial Node
The formation of glucose from noncarbohydrate sources, such as amino acids is called
Gluconeogenesis
Storage form of carbs
Glycogen
What is the first step of the oxidation of fat
Beta oxidation
Which metabolic pathway produces the most ATP
Oxidative phosphorylization
What does an RQ of .7 indicate
Fat supplies 100% of the fuel for metabolism
What does an RQ of 1.00 indicate
Carbs supply 100% of the fuel for metabolism
The anaerobic means of producing ATP through the chemical breakdown of glucose is called
Anaerobic glycolysis
Before glucose of or glycogen can generate energy, it must be converted to a compound called
Glucose-6-phosphate
What is a first class lever and example
Fulcrum in the middle- Nodding head
What is a second class lever and example
Resistance in the middle- calf raise
What is a third class lever and example
Effort in the middle- bicep curl (most limbs)
Relative intensity of %V02R or %HRR- Light, Mod, Hard
Light- 20-39, Mod- 40-59, Hard 60-84
Relative intensity of %HRmax- Light, Mod, Hard
Light- 35-54, Mod- 55-69, Hard- 70-89
Relative intensity of RPE (6-20 scale)- Light, Mod, Hard
Light- 10-11, Mod- 12-13, Hard- 14-16
The stabilization system that is predominantly responsible for stabilization and joint support
Movement system
Plyometric training is also known as
Reactive training
Is a box jump down with stab. a progression or regression of the box jump up with stab.
Progression
The integrated performance paradigm states that…
to move with precision, forces must be loaded (eccentrically), stabilized (isometrically), and then unloaded or accelerated (concentrically)
What is the amortization phase
the time between the end of the eccentric muscle action and the initiation of the concentric contraction.
Closed-chain exercise
Hands or feet are in a constant fixed position and force applied by individual is not great enough to overcome the resistance. Ie Push-ups, pull-ups, squats.
Open-chain exercise
Hands or feet are not in a fixed position and force applied by the body is great enough to overcome the resistance (barbells or dumbbells). Ie bench press, lat pulldown, and machine leg extension.
Hypertension is defined as BP greater than
140/90
What two factors contribute to children having less tolerance for temperature extremes, especially when exercising
Higher submaximal oxygen demand, lower sweating rate
What year was first gym opened and by whom
1936, Jack Lalanne- Oakland, CA
How much is spent annually on treating chronic illness
1.7 trillion
Costs of cardiovascular disease annually
503.2 billion
How many Americans have cholesterol levels above 200 mg/dL?
More than 50%
What do myofibrils contain?
Myofilaments, the contractile components of muscle tissue- Actin (thin filaments), and Myosin (thick filaments)
What is the functional unit of a muscle and what is it made of
Sarcomere, repeating sections of Actin and Myosin within a myofibril
What are the subdivisions of the peripheral nervous system
Autonomic (fight or flight), and Somatic (rest/relax)
What is HR X Stroke volume
Cardiac output
The amnt. of blood pumped out of the heart with each contraction is
Stroke volume
What type of information is gathered from the clients that you can’t measure
subjective
type of info you gather from a client that can be measured
objective
Level of daily intake nutrient level that is based on observed approximations and used when RDA can’t be determined
Adequate Intake
Overactive muscles if feet turn out
Soleus, Lateral gastrocs, Biceps femoris (Short head)
Underactive muscles if feet turn out
Medial gastrocs, medial hamstrings, gracilis, sartorius, popliteus
Overactive muscles if knees move in (valgus)
Adductors, biceps femoris (short head), TFL, Vastus lateralis
Underactive muscles if knees move in (valgus)
Glutes med/max, Vastus medialis oblique
Overactive muscles with excessive forward lean
Soleus, gastrocs, hip flexors, abdominal complex
Underactive muscles with excessive forward lean
Anterior tibialis, Gluteus max, erector spinae
Overactive muscles if low back arches
Hip flexors, erector spinae, lats
Underactive muscles if low back arches
Gluteus max, hamstrings, intrinsic core stabilizers
Overactive muscles if arms fall forward
Lats, Teres major, pecs
Underactive muscles if arms fall forward
Mid/lower traps, Rhomboids, rotator cuff
Overactive muscles if shoulders elevate (push/pull assessment)
Upper traps, sternocleidomastoid, levator scapulae
Underactive muscles if shoulders elevate (push/pull assessment)
Mid/lower traps
Overactive muscles if head protrudes fwd (push/pull assessment)
Upper traps, Sternocleidomastoid, levator scapulae
Underactive muscles if head protrudes fwd (push/pull assessment)
Deep cervical flexors
When were women’s ‘figure salons’ popular
1960-1970
When did joining a health club become more socially acceptable
1970-1980
When were health clubs male dominated
1950-1960
What is the formula for BMI
weight (kg)/ height2 (m2)
What are the 2 parts to the nervous system
CNS- Brain and spine, PNS- connect CNS to the rest of the body
How is the PNS broken down
Sensory nerves and Motor nerves.
What nervous systems are within the motor nerves
Somatic and Autonomic. Autonomic is broken into Sympathetic (fight or flight) and parasympathetic (relax)
What are the 5 types of bones
long (femur), short (carpals/tarsals), flat (scapula/patella), irregular (vertebrae), and sesamoid (patella)
What are the 3 major joint motion types
roll, slide, spin
What percentage of joints in the body are synovial
80%
What are the types of synovial joints
gliding (carpals), condyloid (finger joints), hinge (elbow), saddle (thumb joint), pivot (radio-ulnar), and ball-and-socket (shoulder)
What are ligaments made of
Collagen and elastin
What are the 2 divisions of the skeletal system
Axial- skull, rib cage, vertebral column. Appendicular- upper and lower extremities, shoulder and pelvic girdles
What are the movers and stabilizers of our bodies
Muscles
What is the point at which the motor neuron meets an individual muscle fiber
Neuromuscular junction (nerve to muscle)
What stimulates the muscle fibers to start a contraction
Acetylcholine
What states that a sarcomere shortens as a result of the Z lines moving together because the myosin attaches to the actin filaments
Sliding filament theory
What are the prime movers in a Chest press, overhead press, row, and squat
Pecs major
delts
lats
glutes max/ quads
What are the synergists in a Chest press, overhead press, row, and squat
Anterior deltoid/ triceps
Triceps
Post. deltoid, biceps
Hamstring complex
What are the stabilizers in a Chest press, overhead press, row, and squat
Rotator cuff
Rotator cuff
Rotator cuff
Transversus abdominis
What are the antagonists in a Chest press, overhead press, row, and squat
Post. delt
Lats
Pecs major
Psoas
What is the endocrine system
‘hormone secreting’. A system of glands, hormones, and receptor cells. Regulates bodily functions to stabilize body’s internal environment.
What are the primary endocrine glands
Hypothalamus (brain), pituitary (brain), thyroid (adam’s apple), and adrenal glands (on kidneys)…(pancreas, ovaries, testes)
Which gland is the master gland
pituitary
What gland regulates rate of metabolism
Thyroid
What glands secrete corticosteroids and catecholamines, including cortisol and adrenaline
Adrenal
What gland regulates blood glucose
Pancreas
What hormones are secreted by the testes and ovaries
testosterone and estrogen
What does insulin do
Binds with receptor cells and makes them more permeable to glucose
What does Glucagon do
It is released from pancreas and triggers the release of glycogen stores from the liver
In what way is cardiac muscle different than skeletal
cardiac muscle fibers are shorter and more tightly connected with dark bands called intercalated discs that hold muscle cells together during contraction. Cardiac muscle is involuntary
What is the pacemaker for the heart
The Sinoatrial node
Which side of the heart is Pulmonic and why
Right side. It receives blood from the body low in O2
Which side of the heart is systemic and why
Left side. Pumps blood high in 02 and low in CO2 to the rest of the body
What is typical end-diastolic volume (filled volume of the ventricle before contraction) in a heart
120 mL of blood
What is typical end-systolic volume (residual blood in ventrical after ejection) in a heart
50mL of blood
What is the stroke volume of a typical heart
EDV 120- ESV 50= 70 mL
What is cardiac output
amount of blood pumped per min. HR X SV. Typical is 4.9 L per minute.
What does blood consist of
cells in plasma
Red- carry oxygen
White- fight infection
Platelets- clotting
What are the support mechanisms of blood
Transports oxygen, nutrients, waste, hormones, and heat.
Regulates body temp.
Protects body from excessive bleeding and fights sickness
Is inspiration active or passive
Active- normal and heavy
Is expiration active or passive
Normal is passive. Heavy is active
Structures of respiratory pump
bones- sternum, ribs, vertebrae
muscles, inspiration- diaphragm, external intercostals
muscles, expiration- Internal intercostals, abdominals
What extra muscles are used for heavy breathing
Scalenes, sternocleidomastoid, pec. minor
Structures of resp. passageways
Conducting airways- Nasal cavity, oral cavity, pharynx, larynx, trachea, R and L pulmonary bronchi, bronchioles
Respiratory airways- Alveoli, alveolar sacs
What is oxygen consumption
Use of oxygen by the body
What is the Fick equation
Calculation of resting oxygen consumption. Equal to 1 MET or 3.5 mL of oxygen per kg of body weight per minute.
What is the typical range of V02max
11-23 METs
What is phosphorylation
The process of adding back another phosphate group to ADP
How many ATP are needed for 1 cycle of a cross bridge in a muscle contraction
2ATP
How long can ATP and PC stores supply energy to working muscles for
10-15 seconds
What is the end product of anaerobic glycolysis
lactic acid
What is the end product of aerobic glycolysis
pyruvic acid
How long can anaerobic glycolysis supply energy to working muscles for
30-50 seconds
How much ATP does the complete metabolism of a single glucose molecule produce in the oxidative system
35-40ATP
What two factors of exercise are inversely related
Intensity and duration
What is Respiratory Quotient
Amount of C02 expired / amnt. of oxygen consumed.
Muscles involved in common force-couples: Trunk rotation, Upward rotation of scapula, hip/knee extention during walking/running, plantarflexion, shoulder abduction
Internal/ext. obliques Upper traps and lower serratus anterior Glutes max, quads, calves Gastrocs, peroneus longus, tibialis posterior Deltoid and rotator cuff
Common muscle synergies: Squat, Shoulder press
Quads, hamstrings, glutes
Deltoid, rotator cuff, trapezius
What components are involved in a health screening- subjective info. collected from clients
PARQ, Health history, Lifestyle, medical history
What categories are part of objective info.
Physiological measurements (HR/BP) Body comp (height, weight, body fat, circ.) Fitness assessments- Cardio, static posture, movement, and performance assessments
What is the Karvonen method
method of calculating training intensity based on HR reserve
Resting HR for male and female
male- 70BPM
female- 75BPM
What is blood pressure
Pressure of blood against walls of blood vessels after blood is ejected from the heart: systolic (after contraction) / diastolic (pressure while heart is resting.
Percent body fat recommendations
Men- 15%
Women- 25%
What is Durnin-Womersley
Body fat percentage calculation chart
What is an acceptable BMI range
18.6-25
What are the HR training zones
Zone 1: 65-75%
Zone 2: 76-85%
Zone 3: 86-95%
5 kinetic chain checkpoints
Foot and ankle Knee LPHC Shoulders Head and cervical spine
Muscular imbalance is caused by or results in what 3 things
Altered reciprocal inhibition or altered length-tension
Synergistic dominance or altered force-couples
Arthrokinetic dysfunction or altered joint motion
3 phases of flexibility training within the OPT model
Corrective
active
functional
What kind of mechanism does SMR use
Autogenic inhibition
What kind of mechanism does static stretching use
Autogenic inhibition, or reciprocal inhibition (flexing opposing muscles)
What kind of mechanism does active-isolated stretching use
Reciprocal inhibition
What kind of mechanism does dynamic stretching use
Reciprocal inhibition
What are the 5 components of health-related physical fitness
Cardiorespiratory fitness muscular strength muscular endurance flexibility body composition
What are the FITTE factors
Frequency Intensity Time Type Enjoyment
How much exercise should adults get
2 hours and 30 minutes of mod. intensity aerobic, or 1 hour and 15 min. vigorous-intensity per week.
In order for an activity to be aerobic it must be..
Rhythmic in nature
use large muscle groups
be continuous in nature
Muscles in the local stabilization system
transverse abdominis, internal obliques, multifidus, pelvic floor, and diaphragm.
Muscles in the global stabilization system
quadratus lumborum, psoas major, external obliques, some internal oblique, rectus abdominis, gluteus medius, adductor complex
Muscles in the movement stabilization system
latissimus dorsi, hip flexors, hamstring complex, and quads
What percent of americans have chronic low back pain
around 80%
What order is the core training program sequence
Intervertebral stability
Lumbopelvic stability
Movement efficiency
Physiologic adaptive benefits of resistance training
Improved CV efficiency
Beneficial hormone and chol. adaptations
increased bone density
increased met. efficiency
Physical adaptive benefits of resistance training
Increased tissue tensile strength
increased cross-sectional area of muscle fibers
decreased body fat
Performance adaptive benefits of resistance training
Increased nm control (coordination)
increased endurance
increased strength
increased power
In resistance training, adaptation is a function of
General adaptation syndrome and principle of specificity
What are the benefits of high volume (low/mod intensity) training
Increased muscle cross-sectional area
improved cholesterol and triglycerides
increased metabolic rate
What are the benefits of low volume (high intensity) training
increased rate of force production
increased motor unit recruitment
increased motor unit synchronization
What are some physiologic differences to keep in mind when working with kids vs. adults
V02 peak is similar to adults when adjusted for weight (able to perform endurance tasks well)
Submax oxygen demand is higher for walking/running (more fatigue and heat production)
Glycolitic enzymes are lower (decreased ability to perform 10-90 sec tasks.)
Lower sweating rate (decreased tolerance to heat/humidity)
What is peak bone mass
Highest amount of bone mass a person can achieve in their lifetime
what is considered high, medium, low glycemic index
over 70
56-69
under 55
Very low carb diets, less than 21%
Atkins, Protein power, and ketogenic
What 2 vitamins can cause complications for people on blood thinners
E and K
What 3 vitamins can have serious adverse effects in excess
A- birth defects
D- damage of kidneys, heart, and lungs…toxicity.
B6- damage to sensory nerves
What 2 minerals can have serious adverse effects in excess
Calcium- kidney stones
Iron- interfere with absorption of other minerals, and cause GI irritation.
What 3 vitamins are written as IU’s on labels
A, D, and E
What are 3 concerns of a multivitamin (Shouldn’t be around 100% of DV)
Vit A (as retinol)- should be less than 100% DV, or hip fracture and birth defects can happen
Beta carotene- is controversial and contraindicated in smokers
Calcium should be low or in a separate pill
Why do some B vitamins (B1, 2, and 12) have no UL
Lack of data
What are 2 common vitamin/mineral deficiency problems
Iron- affects physical/mental function B vits (esp. B12)- can lead to dementia in elderly
