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1
Q

body composition

A

Relative percentage of muscle, fat, bones, and

other tissues that make up the body

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2
Q

Essential fat

A

Temperature regulation
◦ Shock absorption
◦ Regulation of essential body nutrients

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3
Q

Nonessential Fat

A

Extra fat stored in the body

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4
Q

BMI

A

weight (kg) / [height (m) * height (m)]

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5
Q

waist height ratio

A

Height > 2 ( Waist circumference) = Risk of

hypokinetic diseases

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6
Q

Waist-to-Hip Ratio

A 
It is mostly used in combination with BMI
 Measurement ratio = waist/hip
 High risk
 Male: >1.0
 Female: >.85
 Moderate risk
 Male: 0.9 – 1.0
 Female: 0.8 – 0.85
 Low risk
 Male: <0.9
 Female: <0.8
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7
Q

methods to assess body composition

A

Dual Energy X-ray Absorptiometry (DXA or DEXA)

Underwater Weighing

Bod Pod

Bioelectric Impedance Analysis

Skinfold Measurements

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8
Q

BMR

A

Harris-Benedict Formula= 66 + (13.7 * wt. in kg) + (5
* ht. in cm) – (6.8 * age in yr)
 For female 665 + (9.6 * wt. in kg) +(1.8 * ht. in cm) –
(4.7 * age in year)

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9
Q

origin of fatness

A

Genetics and Environment
 Complex Regulatory Processes
◦ Set-point: A theoretical concept that describes the
way body protects current weight and resist change.
 Childhood Obesity

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10
Q

GUIDELINES FOR HEALTHY EATING

A 
 Eat the right amount of calories for you.
 Consume nutrient-dense foods.
 Reduce solid fats and added sugars.
 Reduce sodium intake.
 Be physically active!
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11
Q

NUTRIENTS

A

A nutrient is a food that supplies body’s metabolic

needs.

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12
Q

1 Food calorie = 1000cal = 1kcal

A

 Carbohydrates = 4kcal/g
 Fats = 9kcal/g
 Protein = 4kcal/g

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13
Q

DIETARY REFERENCE INTAKE (DRI)

A

 Appropriate amount of nutrients needed in the diet.

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14
Q

Recommended Dietary Allowance (RDA) or Adequate

Intake (AI)

A

Amount of a daily nutrient needed for healthy individuals

of a specific age and gender group.

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15
Q

FIBRE

A

 Recommended: 25–35g/day

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16
Q

CARBOHYDRATE RECOMMENDATIONS

A

 Recommended Intake:
 45-65% of daily calories
 Athletes ~60-70%.

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17
Q

LDL

A

low density lipoprotein

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18
Q

Polyunsaturated Fats

A

Come from vegetable sources

fish

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19
Q

Monounsaturated Fats

A

Come from vegetable sources

 E.g. olive, peanut oil, & canola

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20
Q

Omega-6 Fatty Acids

A

Found in soybean, cotton

seed, and corn oils

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21
Q

TRANS FATS

A

 Hydrogenation process that converts liquid oils into
solids.
 Just as harmful as saturated fats, if not more so.
 Increase LDL (“bad cholesterol”)
 Leads to the build up of atherosclerotic plaque

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22
Q

HEALTH RECOMMENDATIONS FOR FAT

A

 20-35% of total calories in a daily diet.
 Limit saturated fat to <10% of total calories.
 Include 30 – 45ml (2 – 3 Tbsp) of unsaturated fat.
 Avoid trans fat from processed foods.
 Consume 2-servings of seafood per week (omega-3
fatty acids)

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23
Q

PROTEINS

A 
 Form important parts of muscles, bones, blood,
enzymes, hormone, and cell membranes.
 Repair tissue.
 Maintain water and acid-base balance.
 Help in growth.
 Source of energy.
 10 – 35% of total daily calories
 0.8g/kg (2.2lbs) of body weight - RDA
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24
Q

ANTIOXIDANTS

A

 Substances found in vitamins and are capable of
inactivating free radicals.
 Free radicals- molecules that may cause cell
damage leading to various diseases.
 Vitamins A, C, & E

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25
Q

Quackery

A

 Anything involving overpromotion in the field of health
 False and unproven
 Questionable products and services
 Dangerous

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26
Q

Quack

A

A pretender of medical skill
 Someone who talks pretentiously without sound
knowledge of subject discu

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27
Q

Fraud

A

 Reserved for situations where deliberate deception is
involved
 Intentional falsification for gain

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28
Q

Aerobic Training

A 
 Adequate oxygen is
available to allow the
body to rebuild highenergy
fuel to sustain
performance.
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29
Q

Anaerobic Training

A 
Performed at an intensity
so great that the body’s
demand for oxygen
exceeds its ability to
supply it.
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30
Q

long slow distance training

A

For improving performance;
◦ Emphasize slow sustained exercise rather than speed.
◦ Performances should last longer than the event.
◦ Once every 1 – 2 weeks
◦ Anaerobic training can also be beneficia

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31
Q

interval training

A

 Repeated bouts of high intensity activity followed by
rest.
 Improves anaerobic energy processes
 Improves aerobic capacity
 Improves VO₂ max
 High Intensity Interval Training (HIIT)
◦ 60 secs work/60 secs rest

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32
Q

strength / power

A

70-80% 1RM (Advanced 70-100%)
6-12 Reps (Advanced 1-12 reps)
2-3 Minutes

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33
Q

hyperytophy/size

A

50-70% 1RM
10-15 Reps
3-7 Sets

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34
Q

endurance

A

<50% 1RM
10-25 Reps
1-2 Minutes

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35
Q

Strength-related power

A

High resistance/slower

speed

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36
Q

Speed

A

Low resistance/faster

speed

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37
Q

Functional Fitness

A

 Improve the integration of body’s muscle system
with sensory system
 20 – 30 minutes per day/2 sessions per week

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38
Q

Periodization

A

– A planned sequence of training
designed to improve adaptations and reduce
overtraining.

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39
Q

Mobilizers

A

contracting concentrically to produce

trunk movements

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40
Q

 Stabilizers

A

contract isometrically or eccentrically

to stabilize trunk during arm and leg movements

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41
Q

Modifiable risk factors

A

Hypokinetic lifestyle
Posture
Heavy labour
Prolonged sitting

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42
Q

flexibility fundamentals

A

Flexibility is the range of motion that is

possible in a joint or series of joints.

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43
Q

joint tissues

A

 Ligament: +Collagen
 Tendon: +Elastin
 Muscle: ++Elastin

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44
Q

Viscoelasticity

A

Viscosity – slow changes in length over time.

◦ Elasticity – return to normal shape after stretching.

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45
Q

health benefits of flexability

A 
 Maintaining optimal
posture and
movements
 Protection against the
risk of injury
 Rehabilitation
 Relieve muscle cramps
 Daily life activities
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46
Q

Active Resistance

A

Assist from an active

contraction of antagonist muscle.

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47
Q

Passive resistance

A

Assist from a force other

than the opposing muscle.

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48
Q

FIT formula for flexability

A 
Frequency
2 – 3 days per week
Preferably daily
Intensity
As far as possible without pain
~ 10% beyond resting length
Time
15 – 60 seconds
2 – 5 repetitions
Minimum 10 minutes (after warm-up)
30 – 60 secs rest between repetitions
49
Q

3 Types of Muscle Tissue

A

cardiac

skeletal

smooth

50
Q

Functions of Muscle

A

Stabilizing joints
Maintaining posture and positions
Produce movement

51
Q

Muscle Movement and Lever System

Mechanism

A

Muscle(M)= Effort
Resistance(R)=Load
Fulcrum(F) = Pivot

52
Q

Agonist

A

Muscle or muscle group contracting to cause

joint movement.

53
Q

Antagonist

A

Muscles or muscle group in the opposite

direction.

54
Q

Progressive Resistance Exercises (PRE)

A 
is any form of
physical activity intended to improve muscle fitness.
 Weight training
 Weight lifting
 Powerlifting
 Bodybuilding
55
Q

Muscular Strength

A

Ability of

the muscle group to exert force

56
Q

Absolute Strength

A

Maximum
amount of force one can exert at
one time.

57
Q

Relative Strength

A

Amount of
force exerted in relation to one’s
body weight

58
Q

Muscular Endurance

A

Capacity
of a muscle to continue contracting
repeatedly

59
Q

Absolute Endurance

A

Maximum
number of repetitions one can
perform against a given resistance.

60
Q

Relative Endurance

A

Maximum
number of repetitions one can
perform using a given percentage
of absolute strength

61
Q

Muscle Power

A

Strength * Speed

62
Q

Isotonic Exercises

A

Muscle shortens and lengthens to cause movement
Pros – Builds dynamic strength/endurance
Movement effectiveness in sport skills
Cons – Usually require equipment
Concentric contraction Eccentric
contraction

63
Q

Isometric Exercises

A

No movement takes place while force is exerted against an

immovable object

64
Q

Plyometrics

A

Involves an isotonic-concentric muscle contractions which

occurs after an eccentric (pre-stretch) contraction

65
Q

FIT Formula for Progressive Resistance

Exercises (PRE)

A 
Frequency – Days
 Intensity – %1RM
1 Repetition Maximum (RM) is the amount of resistance you
can move for one repetition.
 Time – Sets &amp; Repetitions
66
Q

FIT Formula: Muscular Strength

A

Frequency – 2 – 3 non-consecutive days/week
Intensity – 60-80% 1RM
Time – 1-3 sets, 8 -12 reps
Rest interval – 2-3 minutes between sets

67
Q

FIT Formula: Muscular Endurance

A

Frequency – 2-3 non-consecutive days/week
Intensity – 20-50% 1RM
Time – 2-4 sets, 15-20 reps
Rest interval – 1-2 minutes between sets

68
Q

FIT Formula: General Fitness

A

Frequency – 2-3 non-consecutive days/week
Intensity – 40-60% 1RM
Time – 2-3 sets, 8-12 reps
Rest Interval – 2-3 minutes between sets

69
Q

Overload Principle

A

For the body to adapt and improve, the muscles and systems of the
body must be challenged.

70
Q

Principle of Progression

A

An effective PRE program should build over time as your fitness
level improves.

71
Q

Principle of Specificity

A

Training programs should be done to suit personal goals and needs.

72
Q

Principle of Rest and Recovery

A

Allow rest during and between workouts to ensure adaptation to
exercise which helps muscle fibres to rebuild and get stronger.

73
Q

Principle of Periodization

A

Maintain a novel and challenging training stimulus

Macrocycles, Mesocycles, Microcycles

74
Q

what is stress

A

ANS - Stress is a non-specific response of the
body to any demand made upon it, in order to
maintain homeostasis.

75
Q

ANS

A

The physiological changes associated

with stress

76
Q

Stressors

A

any situations or events that places
greater than routine demand on the body.
 Things that causes stress reactions (physical or
emotional)

77
Q

Eustress

A

positive stress – mentally or physically

stimulating

78
Q

Distress

A

Negative stress – contributes to health

problems

79
Q

Sympathetic Nervous

System (SNS)

A 
 Initiates fight-or-flight
response
 Activates the release of
hormones
 Norepinephrine and
epinephrine
 Cortisol is also
released
80
Q

Parasympathetic Nervous

System (PNS)

A 
 Takes effect when
immediate threat is over
 Restore body to
homeostasis
 Reverses changes initiated
by SNS
81
Q

Type A

A

ultracompetitive, controlling, impatient,
aggressive, hostile
◦ Easily upset; react explosively to stressors

82
Q

Type B

A

relaxed, contemplative, tolerant of others

◦ React more calmly to stressors

83
Q

 Type C

A

difficulty expressing emotions, anger
suppression, feelings of hopelessness and despair
◦ Exaggerated stress response

84
Q

Type D

A

distressed personality, tendency to feel
negative emotions (but not express) and avoid social
contact with other; gloomy, socially inept, anxious
worriers.

85
Q

Hardiness

A

view stressors as challenges and

opportunities for growth

86
Q

Vigorous Aerobics

A 
6 METs (six times more than
resting) + elevated heart rate.
87
Q

Health Guidelines

A

500 – 1000 MET-minutes

MET-minutes = METs*Time

88
Q

Cardiovascular

A

Heart/ Vessels

89
Q

The Heart

A

The heart pumps oxygenated blood to the muscles.
 The heart receives de-oxygenated blood from the
muscles.
 The heart pumps de-oxygenated blood to the lungs.
 The oxygenated blood returns to the heart.

90
Q

Vascular System

Arteries

A

 Pump the blood from the heart (left ventricle and aorta)
to the body
 Muscle layers line the arteries and control the size of
the arterial opening

91
Q

Veins

A

 Carry de-oxygenated blood back to the heart.
 Vein squeezes when muscle is contracted, and this
pushes blood back to the heart.

92
Q

Capillaries

A

 Transfer station where oxygen and fuel are released,

and carbon dioxide are removed from the tissues.

93
Q

One MET

A

Resting energy expenditure. The

amount of energy a person expends at rest.

94
Q

fit formula for moderate physical activity

A

Target Zone
 Frequency: 5 – 7 days a week
 Intensity: 150 – 300 kcal/day, 3.0 – 6.0 METS
 Time: 30 – 60 mins (bouts of 10 mins at least)

95
Q

Overload Principle

A

Physical activity must be performed in amount
greater than normal to achieve improvement in
physical fitness, health, and wellness.

96
Q

Dose-Response Relationship

A

The more physical activity you perform, the

more benefits you will achieve.

97
Q

fit formula for physical fitness

A

 Frequency (How often?)
◦ Typically 3 – 6 days
◦ Depends on specific activity and benefits
 Intensity (How hard?)
◦ Overload principle
◦ Depends on desired benefit
◦ Health vs performance benefits
 Time (How long?)
◦ Depends on expected benefit and type of activity
 Type (Kind of activity)
◦ Benefits derived from P.A. depends on the type of activity

98
Q

What are hypokinetic diseases?

A

 Diseases or conditions associated with lack
of physical activity, or too little regular
exercise.

99
Q

Coronary Heart Disease (CHD)

A

Disease of the heart
muscle and the blood vessels supplying it with
oxygen.

100
Q

Coronary Occlusion (Heart Attack)

A

Blockage of the

coronary blood vessels.

101
Q

Atherosclerosis

A

s is the build-up of fatty materials

(LDL) to form plaque in the arterial walls.

102
Q

Arteriosclerosis

A

is the hardening of arterial walls due

to conditions that makes it thick, hard and nonelastic

103
Q

modifiable risk factors for CHD

A 
 Smoking
 Hypertension
 Obesity
 Hypercholesterolemia
 Physical inactivity
 Sedentary living
104
Q

 Stroke

A

The brain receives insufficient oxygen

as a result of diminished blood supply.

105
Q

Peripheral Vascular Disease

A

Lack of oxygen to the

working muscles and tissues of the arms and legs

106
Q

Type II Diabetes

A

Deficiency of insulin or inability of

insulin to metabolize sugar and starch.

107
Q

Acclimation

A

(gradual exposure) is required to adapt

to normal physical activity

108
Q

Sprains

A

Injury to the ligament

109
Q

Strains

A

Injured muscle fibres

110
Q

Muscle cramps

A

Muscle cramps can result from:
 Dehydration
 Fatigue
 Direct blow to the muscle

111
Q

TREATING MINOR INJURIES

A

Prevention Rest Ice Compression Elevation

PRICE

112
Q

Transtheoretical Model – “Stages of Lifestyle

Change”

A

maintenance, action, preparation, contemplation, precontemplation

113
Q

Predisposing Factors

A

Overcoming Barriers, Building Self-Efficacy, Confidence and Motivation, Balancing Attitudes, Building Knowledge and Changing Beliefs

114
Q

Enabling Factors

A

Goal-Setting:
Setting realistic goals that you want to achieve in the future.
Self-Assess/Monitor/Plan:
• Assess your own fitness, health, and wellness
• Monitor your behaviour by keeping records
• Plan for yourself
Performance:
Learn the skills necessary for performing specific tasks
Time-Management Skills:
Skillful monitoring of time can help you plan and adhere to
healthy lifestyles.

115
Q

Reinforcing Factors

A 
Social Support:
Obtain the support of others for healthy lifestyles.
Relapse Prevention:
Stick with a healthy behaviour.
Learn to say NO
116
Q

Self-Planning for Healthy Lifestyles

A 
Step 1 - Clarifying Reasons
Step 2 - Identifying Needs
Step 3 – Setting Personal Goals
Step 4 – Selecting Program Components
Step 5 – Writing Your Plan
Step 6 – Evaluating Progress
117
Q

HELP

A

“Health is available to Everyone for a Lifetime,

and it’s Personal”

118
Q

dimensions of health and wellness

A

physical, social, intellectual, spirual,environmental, ocupational, emotional

119
Q

Bone Integrity

A

High bone mass density and

absence of symptoms of deterioration.

kin 135 (1 decks)

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