kin Flashcards
1
Q
body composition
A
Relative percentage of muscle, fat, bones, and
other tissues that make up the body
2
Q
Essential fat
A
Temperature regulation
◦ Shock absorption
◦ Regulation of essential body nutrients
3
Q
Nonessential Fat
A
Extra fat stored in the body
4
Q
BMI
A
weight (kg) / [height (m) * height (m)]
5
Q
waist height ratio
A
Height > 2 ( Waist circumference) = Risk of
hypokinetic diseases
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
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
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)
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
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!
11
Q
NUTRIENTS
A
A nutrient is a food that supplies body’s metabolic
needs.
12
Q
1 Food calorie = 1000cal = 1kcal
A
Carbohydrates = 4kcal/g
Fats = 9kcal/g
Protein = 4kcal/g
13
Q
DIETARY REFERENCE INTAKE (DRI)
A
Appropriate amount of nutrients needed in the diet.
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.
15
Q
FIBRE
A
Recommended: 25–35g/day
16
Q
CARBOHYDRATE RECOMMENDATIONS
A
Recommended Intake:
45-65% of daily calories
Athletes ~60-70%.
17
Q
LDL
A
low density lipoprotein
18
Q
Polyunsaturated Fats
A
Come from vegetable sources
fish
19
Q
Monounsaturated Fats
A
Come from vegetable sources
E.g. olive, peanut oil, & canola
20
Q
Omega-6 Fatty Acids
A
Found in soybean, cotton
seed, and corn oils
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
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)
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
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
25
Quackery
Anything involving overpromotion in the field of health
False and unproven
Questionable products and services
Dangerous
26
Quack
A pretender of medical skill
Someone who talks pretentiously without sound
knowledge of subject discu
27
Fraud
Reserved for situations where deliberate deception is
involved
Intentional falsification for gain
28
Aerobic Training
```
Adequate oxygen is
available to allow the
body to rebuild highenergy
fuel to sustain
performance.
```
29
Anaerobic Training
```
Performed at an intensity
so great that the body’s
demand for oxygen
exceeds its ability to
supply it.
```
30
long slow distance training
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
31
interval training
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
32
strength / power
70-80% 1RM (Advanced 70-100%)
6-12 Reps (Advanced 1-12 reps)
2-3 Minutes
33
hyperytophy/size
50-70% 1RM
10-15 Reps
3-7 Sets
34
endurance
<50% 1RM
10-25 Reps
1-2 Minutes
35
Strength-related power
High resistance/slower
| speed
36
Speed
Low resistance/faster
| speed
37
Functional Fitness
Improve the integration of body’s muscle system
with sensory system
20 – 30 minutes per day/2 sessions per week
38
Periodization
– A planned sequence of training
designed to improve adaptations and reduce
overtraining.
39
Mobilizers
contracting concentrically to produce
| trunk movements
40
Stabilizers
contract isometrically or eccentrically
| to stabilize trunk during arm and leg movements
41
Modifiable risk factors
Hypokinetic lifestyle
Posture
Heavy labour
Prolonged sitting
42
flexibility fundamentals
Flexibility is the range of motion that is
| possible in a joint or series of joints.
43
joint tissues
Ligament: +Collagen
Tendon: +Elastin
Muscle: ++Elastin
44
Viscoelasticity
Viscosity – slow changes in length over time.
| ◦ Elasticity – return to normal shape after stretching.
45
health benefits of flexability
```
Maintaining optimal
posture and
movements
Protection against the
risk of injury
Rehabilitation
Relieve muscle cramps
Daily life activities
```
46
Active Resistance
Assist from an active
| contraction of antagonist muscle.
47
Passive resistance
Assist from a force other
| than the opposing muscle.
48
FIT formula for flexability
```
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
3 Types of Muscle Tissue
cardiac
skeletal
smooth
50
Functions of Muscle
Stabilizing joints
Maintaining posture and positions
Produce movement
51
Muscle Movement and Lever System
| Mechanism
Muscle(M)= Effort
Resistance(R)=Load
Fulcrum(F) = Pivot
52
Agonist
Muscle or muscle group contracting to cause
| joint movement.
53
Antagonist
Muscles or muscle group in the opposite
| direction.
54
Progressive Resistance Exercises (PRE)
```
is any form of
physical activity intended to improve muscle fitness.
Weight training
Weight lifting
Powerlifting
Bodybuilding
```
55
Muscular Strength
Ability of
| the muscle group to exert force
56
Absolute Strength
Maximum
amount of force one can exert at
one time.
57
Relative Strength
Amount of
force exerted in relation to one’s
body weight
58
Muscular Endurance
Capacity
of a muscle to continue contracting
repeatedly
59
Absolute Endurance
Maximum
number of repetitions one can
perform against a given resistance.
60
Relative Endurance
Maximum
number of repetitions one can
perform using a given percentage
of absolute strength
61
Muscle Power
Strength * Speed
62
Isotonic Exercises
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
Isometric Exercises
No movement takes place while force is exerted against an
| immovable object
64
Plyometrics
Involves an isotonic-concentric muscle contractions which
| occurs after an eccentric (pre-stretch) contraction
65
FIT Formula for Progressive Resistance
| Exercises (PRE)
```
Frequency – Days
Intensity – %1RM
1 Repetition Maximum (RM) is the amount of resistance you
can move for one repetition.
Time – Sets & Repetitions
```
66
FIT Formula: Muscular Strength
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
FIT Formula: Muscular Endurance
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
FIT Formula: General Fitness
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
Overload Principle
For the body to adapt and improve, the muscles and systems of the
body must be challenged.
70
Principle of Progression
An effective PRE program should build over time as your fitness
level improves.
71
Principle of Specificity
Training programs should be done to suit personal goals and needs.
72
Principle of Rest and Recovery
Allow rest during and between workouts to ensure adaptation to
exercise which helps muscle fibres to rebuild and get stronger.
73
Principle of Periodization
Maintain a novel and challenging training stimulus
| Macrocycles, Mesocycles, Microcycles
74
what is stress
ANS - Stress is a non-specific response of the
body to any demand made upon it, in order to
maintain homeostasis.
75
ANS
The physiological changes associated
| with stress
76
Stressors
any situations or events that places
greater than routine demand on the body.
Things that causes stress reactions (physical or
emotional)
77
Eustress
positive stress – mentally or physically
| stimulating
78
Distress
Negative stress – contributes to health
| problems
79
Sympathetic Nervous
| System (SNS)
```
Initiates fight-or-flight
response
Activates the release of
hormones
Norepinephrine and
epinephrine
Cortisol is also
released
```
80
Parasympathetic Nervous
| System (PNS)
```
Takes effect when
immediate threat is over
Restore body to
homeostasis
Reverses changes initiated
by SNS
```
81
Type A
ultracompetitive, controlling, impatient,
aggressive, hostile
◦ Easily upset; react explosively to stressors
82
Type B
relaxed, contemplative, tolerant of others
| ◦ React more calmly to stressors
83
Type C
difficulty expressing emotions, anger
suppression, feelings of hopelessness and despair
◦ Exaggerated stress response
84
Type D
distressed personality, tendency to feel
negative emotions (but not express) and avoid social
contact with other; gloomy, socially inept, anxious
worriers.
85
Hardiness
view stressors as challenges and
| opportunities for growth
86
Vigorous Aerobics
```
6 METs (six times more than
resting) + elevated heart rate.
```
87
Health Guidelines
500 – 1000 MET-minutes
| MET-minutes = METs*Time
88
Cardiovascular
Heart/ Vessels
89
The Heart
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
Vascular System
| Arteries
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
Veins
Carry de-oxygenated blood back to the heart.
Vein squeezes when muscle is contracted, and this
pushes blood back to the heart.
92
Capillaries
Transfer station where oxygen and fuel are released,
| and carbon dioxide are removed from the tissues.
93
One MET
Resting energy expenditure. The
| amount of energy a person expends at rest.
94
fit formula for moderate physical activity
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
Overload Principle
Physical activity must be performed in amount
greater than normal to achieve improvement in
physical fitness, health, and wellness.
96
Dose-Response Relationship
The more physical activity you perform, the
| more benefits you will achieve.
97
fit formula for physical fitness
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
What are hypokinetic diseases?
Diseases or conditions associated with lack
of physical activity, or too little regular
exercise.
99
Coronary Heart Disease (CHD)
Disease of the heart
muscle and the blood vessels supplying it with
oxygen.
100
Coronary Occlusion (Heart Attack)
Blockage of the
| coronary blood vessels.
101
Atherosclerosis
s is the build-up of fatty materials
| (LDL) to form plaque in the arterial walls.
102
Arteriosclerosis
is the hardening of arterial walls due
| to conditions that makes it thick, hard and nonelastic
103
modifiable risk factors for CHD
```
Smoking
Hypertension
Obesity
Hypercholesterolemia
Physical inactivity
Sedentary living
```
104
Stroke
The brain receives insufficient oxygen
| as a result of diminished blood supply.
105
Peripheral Vascular Disease
Lack of oxygen to the
| working muscles and tissues of the arms and legs
106
Type II Diabetes
Deficiency of insulin or inability of
| insulin to metabolize sugar and starch.
107
Acclimation
(gradual exposure) is required to adapt
| to normal physical activity
108
Sprains
Injury to the ligament
109
Strains
Injured muscle fibres
110
Muscle cramps
Muscle cramps can result from:
Dehydration
Fatigue
Direct blow to the muscle
111
TREATING MINOR INJURIES
Prevention Rest Ice Compression Elevation
| PRICE
112
Transtheoretical Model – “Stages of Lifestyle
| Change”
maintenance, action, preparation, contemplation, precontemplation
113
Predisposing Factors
Overcoming Barriers, Building Self-Efficacy, Confidence and Motivation, Balancing Attitudes, Building Knowledge and Changing Beliefs
114
Enabling Factors
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
Reinforcing Factors
```
Social Support:
Obtain the support of others for healthy lifestyles.
Relapse Prevention:
Stick with a healthy behaviour.
Learn to say NO
```
116
Self-Planning for Healthy Lifestyles
```
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
HELP
“Health is available to Everyone for a Lifetime,
| and it’s Personal”
118
dimensions of health and wellness
physical, social, intellectual, spirual,environmental, ocupational, emotional
119
Bone Integrity
High bone mass density and
| absence of symptoms of deterioration.
