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Term 1 > Kin Module 5 > Flashcards

Kin Module 5 Flashcards

1
Q

Why do tissues adapt? (3)

A
  1. Due to a Stressor - a stimulus/event that causes stress to an organism
  2. To create a Response - triggered by stress from cellular level to tissue level to system level
  3. Response is to allow organism to ‘successfully’ adapt to the stressor
    (either to improve performance or enhance survivability)
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2
Q

Physical Activity

A

body movement produced by muscle action that increases energy expenditure

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3
Q

Exercise

A

planned, structured, systematic, purposeful physical activity (energy expenditure)

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4
Q

How can physical activity be characterized

A

with energy expenditure measured in kilocalories (kcals)

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5
Q

Basal metabolic rate

A
  • 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
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6
Q

Resting metabolic

A
  • Rate to maintain life and vital functions but person is awake and not fasting
  • Approximatley 5% higher than BMR
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7
Q

Difference between basal metabolic rate and resting metabolic rate

A

BMR calculated after the digestive system has been inactive for 12 hours (takes energy to digest food)

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8
Q

Total daily energy expenditure and what makes up of it (3)

A
  • total energy used in a day (24 hours) to keep the body alive
  1. Basal Metabolic rate (60%)
  2. Physical activity : NEAT/NEPA exercise (30%)
  3. Thermic effect of feeding (10%)
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9
Q

NEAT and NEPA acronym

A

NEAT: non exercise activity thermogenesis

NEPA: non exercise physical activity

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10
Q

how total daily energy expenditure different between trained and untrained individuals

A

bmr in active is higher than untrained individuals

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11
Q

What happens to TDEE as we age

A

declines; skeletal muscle atrophy , muscle is a big factor in determining bmr and tdee

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12
Q

How to determine Metabolic equivalent (MET) and its purpose

A

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

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13
Q

How is basal metabolic rate measured? (2) and the gold standard

A
  1. indirect calorimetry: measure oxygen consumption to determine energy expenditure
  2. direct calorimetry (gold standard): measures heat the body produces to calculate energy expenditure
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14
Q

What does the MIfflin St. Jeor Equation measure and what units does it include?

A

measures basal metabolic rate using weight, height, age

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15
Q

Gold standard for measuring Total daily energy expenditure

A

Doubly labelled water , water with stable isotopes that will be traced when consumed

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16
Q

TDEE calculator

A

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)

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17
Q

Purpose of wearable sensors

A

useful in collecting data to estimate energy expenditure based on daily movement

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18
Q

1 L of O2/min is equivalent to…………………..???.

A

5 kcal /min

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19
Q

Plasticity in terms of tissues

A

the ability of cells/tissues/organisms to change

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20
Q

What factors provide a certain capacity for adaptation of cells/tissues/organisms (3)

A
  1. Genetics
  2. Inherent plasticity of biological tissues
  3. Current training status of the individual
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21
Q

Hypertrophy

A

cell increase in size or cross sectional area (ex. skeletal muscle)

22
Q

Hyperplasia

A

increase in number of cells (ex. skin cells)

23
Q

Adaption of muscle cell size can be associated with what (2)

A
  1. Change in myofibril diameter
  2. Change in # of myofibrils
24
Q

Satellite cells in skeletal muscle

A
  • needed for muscle repair, regeneration and hypertrophic growth
  • found around muscle cells
25
Q

how does satellite cells help with cell growth

A

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
26
Q

What does Mitochondrial Biogenesis refer to and what is this the result of

A

The primary adaptation in response to aerobic training , the creation of more mitochondria

27
Q

Normal adaptation to resistance exercise on skeletal muscle

A

hypertrophy

28
Q

Normal adaptation to aerobic training

A

Mitochondrial genesis

29
Q

Cardiac adaptation during aerobic training

A

dilation of the left ventricle , a little hypertrophy of cardiac muscle cells

30
Q

Cardiac adaptation during resistance training

A

not much dilation of left ventricle, but there is a lot of hypertrophy of the left ventricular wall

31
Q

Blood adaptation in response to aerobic exercise training

A

increase total blood volume, plasma volume, red blood cells

32
Q

Angiogenesis in response to to aerobic exercise training

A

formation of new blood vessels, mainly capillary growth - allows the distribution of more blood to muscle cells

33
Q

Neuroplasticity

A

the ability of neurvous system to change connections/behaviour

34
Q

Neurogenesis

A

the process associated with the growth of neurons

35
Q

Synaptogenesis of nervous system

A

process by which new synapses are created

36
Q

Gilogenesis of nervous system

A

process by which new gilal cells are created

37
Q

indirect effects of aerobic training

A
  • increased physical fitness (cardiorespiratory and muscular)
  • decrease in systemic (whole body) and central nervous system inflammation
  • increased cerebral blood flow
38
Q

Direct effects of aerobic training

A
  1. increased neurotrophic growth factors
  2. Increased neurotransmitters
39
Q

Osteogenesis

A

The formation of bone

40
Q

How does bone adaptability and remodeling work

A

Finding balance between osteoblast (building) and osteoclast (breaking) activity

41
Q

What is Wolff’s law

A

The relative amount of bone growth or reabsorption is in response to the forces applied to the bone

42
Q

Principles of training (5) THINK SOPRI ACRONYM

A
  1. Specificity
  2. Overload
  3. Progression
  4. Reversibility
  5. Individuality
43
Q

Specificity

A

Adaption of tissue, systems or behaviour is specific to the type of training performed

44
Q

Overload

A

Training at an intensity above loads that are normally experienced to induce adaptations

  • manipulate training frequency , intensity, time
45
Q

Overload and the FITT-VP Principle

A

Frequency
Intensity
Time
Type
Volume
Progression

46
Q

Successful training requires overload but also..

A

recovery duh

47
Q

Describe how progression in exercise can occur

A

as adaption to overload occurs one must gradually increase the overload to continue to adapt

48
Q

Cardiac hypertrophy

A

refer to the increase in the thickness of the walls of heart chambers, not the entire chamber itself

49
Q

MET value for sedentary

A

less than or equal to 1.5

50
Q

MET value for light activity

A

1.5 to 2.9

51
Q

MET value for moderate activity

A

3 to 6

52
Q

MET value for vigorous activity

A

greater or equal to 6

Term 1 (21 decks)

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