Kin Module 5 Flashcards
Why do tissues adapt? (3)
- Due to a Stressor - a stimulus/event that causes stress to an organism
- To create a Response - triggered by stress from cellular level to tissue level to system level
- Response is to allow organism to ‘successfully’ adapt to the stressor
(either to improve performance or enhance survivability)
Physical Activity
body movement produced by muscle action that increases energy expenditure
Exercise
planned, structured, systematic, purposeful physical activity (energy expenditure)
How can physical activity be characterized
with energy expenditure measured in kilocalories (kcals)
Basal metabolic rate
- minimal rate of energy expenditure of a person at rest and awake.
- energy used to maintain body function
- calculated after the digestive system has been inactive for 12 hours
Resting metabolic
- Rate to maintain life and vital functions but person is awake and not fasting
- Approximatley 5% higher than BMR
Difference between basal metabolic rate and resting metabolic rate
BMR calculated after the digestive system has been inactive for 12 hours (takes energy to digest food)
Total daily energy expenditure and what makes up of it (3)
- total energy used in a day (24 hours) to keep the body alive
- Basal Metabolic rate (60%)
- Physical activity : NEAT/NEPA exercise (30%)
- Thermic effect of feeding (10%)
NEAT and NEPA acronym
NEAT: non exercise activity thermogenesis
NEPA: non exercise physical activity
how total daily energy expenditure different between trained and untrained individuals
bmr in active is higher than untrained individuals
What happens to TDEE as we age
declines; skeletal muscle atrophy , muscle is a big factor in determining bmr and tdee
How to determine Metabolic equivalent (MET) and its purpose
the ratio of the current metabolic rate to resting metabolic rate
(current/resting) = typically 1
- to get the idea of the energy expenditure associated with a task
1 MET = 1 kcal/kg/hour
How is basal metabolic rate measured? (2) and the gold standard
- indirect calorimetry: measure oxygen consumption to determine energy expenditure
- direct calorimetry (gold standard): measures heat the body produces to calculate energy expenditure
What does the MIfflin St. Jeor Equation measure and what units does it include?
measures basal metabolic rate using weight, height, age
Gold standard for measuring Total daily energy expenditure
Doubly labelled water , water with stable isotopes that will be traced when consumed
TDEE calculator
finding bmr of an individual and multiply it by an activity factor to determine total daily energy expenditure , has its limitations because its all estimations ( a predictive equation)
Purpose of wearable sensors
useful in collecting data to estimate energy expenditure based on daily movement
1 L of O2/min is equivalent to…………………..???.
5 kcal /min
Plasticity in terms of tissues
the ability of cells/tissues/organisms to change
What factors provide a certain capacity for adaptation of cells/tissues/organisms (3)
- Genetics
- Inherent plasticity of biological tissues
- Current training status of the individual
Hypertrophy
cell increase in size or cross sectional area (ex. skeletal muscle)
Hyperplasia
increase in number of cells (ex. skin cells)
Adaption of muscle cell size can be associated with what (2)
- Change in myofibril diameter
- Change in # of myofibrils
Satellite cells in skeletal muscle
- needed for muscle repair, regeneration and hypertrophic growth
- found around muscle cells
how does satellite cells help with cell growth
activation of satellite cells become nuclei in muscle cells
- skeletal muscle cell are multinucleated to have optimal support for a certain cell volume
- more nucleus means more cell growth
What does Mitochondrial Biogenesis refer to and what is this the result of
The primary adaptation in response to aerobic training , the creation of more mitochondria
Normal adaptation to resistance exercise on skeletal muscle
hypertrophy
Normal adaptation to aerobic training
Mitochondrial genesis
Cardiac adaptation during aerobic training
dilation of the left ventricle , a little hypertrophy of cardiac muscle cells
Cardiac adaptation during resistance training
not much dilation of left ventricle, but there is a lot of hypertrophy of the left ventricular wall
Blood adaptation in response to aerobic exercise training
increase total blood volume, plasma volume, red blood cells
Angiogenesis in response to to aerobic exercise training
formation of new blood vessels, mainly capillary growth - allows the distribution of more blood to muscle cells
Neuroplasticity
the ability of neurvous system to change connections/behaviour
Neurogenesis
the process associated with the growth of neurons
Synaptogenesis of nervous system
process by which new synapses are created
Gilogenesis of nervous system
process by which new gilal cells are created
indirect effects of aerobic training
- increased physical fitness (cardiorespiratory and muscular)
- decrease in systemic (whole body) and central nervous system inflammation
- increased cerebral blood flow
Direct effects of aerobic training
- increased neurotrophic growth factors
- Increased neurotransmitters
Osteogenesis
The formation of bone
How does bone adaptability and remodeling work
Finding balance between osteoblast (building) and osteoclast (breaking) activity
What is Wolff’s law
The relative amount of bone growth or reabsorption is in response to the forces applied to the bone
Principles of training (5) THINK SOPRI ACRONYM
- Specificity
- Overload
- Progression
- Reversibility
- Individuality
Specificity
Adaption of tissue, systems or behaviour is specific to the type of training performed
Overload
Training at an intensity above loads that are normally experienced to induce adaptations
- manipulate training frequency , intensity, time
Overload and the FITT-VP Principle
Frequency
Intensity
Time
Type
Volume
Progression
Successful training requires overload but also..
recovery duh
Describe how progression in exercise can occur
as adaption to overload occurs one must gradually increase the overload to continue to adapt
Cardiac hypertrophy
refer to the increase in the thickness of the walls of heart chambers, not the entire chamber itself
MET value for sedentary
less than or equal to 1.5
MET value for light activity
1.5 to 2.9
MET value for moderate activity
3 to 6
MET value for vigorous activity
greater or equal to 6
