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Kin 121 > Lectures 19-32 > Flashcards

Lectures 19-32 Flashcards

1
Q

Muscles generate _____ & move levers about ______

A

Torque

Fulcrums

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2
Q

What is a fulcrum?

A

The point on which a lever rests or is supported

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3
Q

Muscles are driven by ________, they also need ____ to contract

A

Neural impulses

Energy

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4
Q

Coordinated movement requires ____ feedback. They especially need ______ feedback.

A

Sensory

Kinesthetic

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5
Q

What are the chambers of the heart? (4)

A 
There a four:
Right Atrium
Right Ventricle
Left Atrium
Left Ventricle
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6
Q

What is the name of the vessel leaving the heart? Going to the heart?

A

Artery

Vein

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7
Q

Describe the way blood goes through the heart…

A
  • Blood, with no oxygen, enters into the right atrium by the superior and inferior vena cava
  • Then the blood passes through the artrioventricular valves, and goes into the Right Ventricle
  • The blood is the shot up through the pulmonary semi-lunar valve, through the pulmonary arteries
  • Then the blood goes to the lungs, and comes back Oxygenated through the Pulmonary veins into the Left Atrium
  • Then the blood passes through the atrioventricular valve, into the Left Ventricle
  • The blood then passes up through the aortic semi-lunar valve and goes through the Aorta
  • The blood then goes through veins into the rest of the body
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8
Q

What’s it called when the Atriums contract? Ventricles?

A 
Atriums = Diastole blood pressure
Ventricles = Systole blood pressure
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9
Q

What causes a pulse?

A

When the ventricles contract (systole)

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10
Q

Is your systolic or diastolic pressure higher?

A

Systolic pressure is higher

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11
Q

Which parts of the heart blood flow pathway are deoxygenated? Oxygenated?

A

Deoxygenated:
- Right atrium & ventricle, pulmonary arteries
Oxygenated:
- Pulmonary veins, left atrium & ventricle

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12
Q

T or F: The heart does not need its own blood supply because it has blood constantly flowing through it

A

False; The heart also needs its own blood supply

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13
Q

What is the coronary circulation?

A

The heart’s blood supply

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14
Q

What is the Coronary Artery?

A

The artery that is in the Aorta but instead of giving blood to the rest of the body (like the aorta does), this artery sends oxygenated blood through this artery and gives blood to the heart

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15
Q

What carries deoxygenated blood away from the coronary arteries?

A

The coronary veins

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16
Q

What empties into the coronary sinus?

A

The coronary veins

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17
Q

Then the coronary sinus, pumps the oxygen into where?

A

The right atrium

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18
Q

What is the Sinoatrial (SA) node ? Also called what?

A

Also called your natural pacemaker
It’s an impulse-generating (pacemaker) tissue located in the right atrium of the heart
** Causes the atriums to contract*
- Determines how fast your heart will beat

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19
Q

What is the Atrioventricular (AV) node? Located?

A

It follows the SA node and causes the **ventricles to contract
- Located between the Right Atria and Ventricles of the heart

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20
Q

Heart: Neural control over HR is also through the ______ nervous system which is responsive to:

  • _________ changes
  • ______________ changes
  • ___ and ____ blood levels
  • etc.
A

Involuntary (Autonomic)

  • emotional
  • proprioceptive
  • CO2 and O2
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21
Q

What is the average heart rate?

A

60-85 bpm

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22
Q

Why does a world class long distance runner have a HR of 30 bpm?

A

Their tissue is more efficient, therefore one beat sends more blood into the body

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23
Q

Stroke volume =

A

60-80 ml/beat

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24
Q

What is the cardiac output? Equation?

A

Cardiac output = the volume ejected in 1 min

Cardiac output = HR(bpm) x stroke volume(ml/beat)

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25
Q

If your heart rate is 80 bpm, what is your cardiac output?

A

80 bpm x 60 ml/beat = 4.8 L
80 bpm x 80 ml/beat = 6.4 L
Cardiac output is between 4.8 L and 6.4 L

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26
Q

HR during exercise ______ directly proportional to increases in exercise ______

A

Increases

Intensity

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27
Q

What is Max HR? Decreases about how many beats/ year? Equation?

A

The highest rate achieved with all out effort.
Decreases about 1 beat/ yr after 15 years
Max HR = 220 bpm - age

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28
Q

What are the three parts to the vessel structure?

A

Arteries, vein, capillaries

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29
Q

Do arteries or veins have a thicker muscle layer?

A

Arteries

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30
Q

Oxygenated or Deoxygenated?
Pulmonary arteries to lungs (from heart)
Pulmonary veins from lungs to heart

A

Deoxygenated

Oxygenated

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31
Q 
What are parts of the arterial system?
\_\_\_\_\_\_
\_\_\_\_\_\_\_ to head
Subclavian, \_\_\_\_\_, radial, \_\_\_\_ to arms
Illiac to \_\_\_\_\_
\_\_\_\_\_ to legs
\_\_\_\_\_\_ arteries to kidneys
\_\_\_\_\_\_\_ artery to liver
A 
Aorta 
Carotids to heart
Brachial, radial, ulnar to arms
Pelvis
Femoral
Renal arteries 
Hepatic artery
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32
Q 
What are parts of the venous system?
from head - \_\_\_\_\_\_ to Superior Vena Cava
from body - Inferior/Superior \_\_\_\_\_\_\_\_
Arms - \_\_\_\_ & \_\_\_\_, Brachial, \_\_\_\_\_\_, SVC
From \_\_\_\_\_\_ - Renal veins
From \_\_\_\_\_\_ - Hepatic vein
Legs - Femoral,\_\_\_\_\_\_\_\_\_\_\_\_\_, IVC
A 
Jugular 
Inferior Vena Cava
Radial & Ulnar, Subclavian, SVC
Kidney
Liver
Common iliac veins, IVC
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33
Q

The skeletal muscle pump:

  • Blood flow towards the heart, and _____ the valves
  • Blood flow away from the heart _____ the valves
A

Opens

Closes

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34
Q

What is the Hepatic Portal System ?

A

System moving nutrients from stomach, small & large intestine to liver

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35
Q

Redistribution of blood:
What is vasodilation?
What is vasoconstriction?

A

It makes the vessel bigger (O)

It makes the vessel smaller (o)

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36
Q 
Vessels at rest:
\_\_\_% of blood to liver & kidneys
\_\_\_% of blood to muscles
Heavy endurance training:
\_\_\_% of blood to muscles
A

50%
15%
80%

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37
Q 
Blood pressure (mmHg):
120 mmHg = \_\_\_\_\_\_\_ pressure
≥ \_\_\_\_ at peak exercise

80 mmHg = _______ pressure
Changes ______ during exercise

A

Systolic pressure
≥ 200 mmHg
Diastolic pressure
little

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38
Q

Which blood pressure changes with exercise?

A

Only the systolic pressure;

diastolic pressure never changes

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39
Q

Blood:

  • ____ is 55% of blood
  • Formed elements - 45% is mainly ______ (or __________)
  • In 1 litre of blood, hemoglobin stores ____ml of O2
A
  • Plasma
  • Red blood cells (or erythrocytes)
  • 200 ml
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40
Q

Define: Hemoglobin

A

A protein in red blood cells that carries oxygen

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41
Q

What is partial pressure?

A

Pressure exerted by a single gas in a mixture of gasses

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42
Q

The heart & exercise:

1) Exercise will increase HR via _______ ____ to heart center in ____, which signals heart to increase _____

A

Proprioceptors signal
Medulla
Rhythm

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43
Q

The heart & exercise:
2) Muscular activity increases ____ _____ (______) which increases _____ ______.
_______ thus contract more forcefully & expel more blood

A

Venous return (muscle pump)
Ventricular preload
Ventricles

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44
Q

The heart & exercise:
3) Increase partial pressure of __ in blood (& decrease in O2 partial pressure) is “sensed in the ______ (________).
Signal sent to __________ in ______, which sends signal to the ____ to increase _____

A 
CO2
Carotid bodies (Carotid arteries) 
Respiratory Center in medulla
heart
rate
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45
Q 
The heart & exercise:
4) Sustained exercise causes...
a) \_\_\_\_\_\_\_ of ventricles
- which increases \_\_\_\_\_\_\_\_
- which allows heart to beat more \_\_\_\_\_
(endurance athletes \_\_\_\_\_\_ bpm)
b) Increase in number of \_\_\_\_\_\_\_\_\_\_\_\_
c) Increase in \_\_\_\_\_\_\_
A

a) Hypertrophy
- Stroke volume
- Slowly
( 40-60 bpm)
b) Red blood cells
c) Capillaries (to tissues)

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46
Q

To maintain muscle energy supply:

  • ______ must be delivered
  • _______ must be delivered
  • _______ must be removed
A
  • Nutrients
  • Oxygen
  • By-products
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47
Q 
Diaphragm/ Ribs:
Diaphragm contracts & moves down (\_\_\_\_\_)
- This causes \_\_\_\_ in volume of chest cavity
- This causes \_\_\_\_ in pressure
- Air is "sucked" into lungs
A

Flattens out

  • Increase
  • Decrease
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48
Q

_________________________________:

  • This causes ribs to rise up (elevate)
  • This causes ____ in volume of chest cavity
  • This causes ____ in pressure
  • Air is “sucked” into lungs
A

External Intercostal muscles contract

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49
Q

Large volume = _____ pressure
Ribs go up = ______ in volume
Relaxed diaphragm = chest ________

A

Less
Increase
Goes back down

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50
Q

Pharynx/ Trachea

  • Air enters the _______
  • Passes then to the ______
  • Then passes through the ______ (flap), and enters the opening called ______
  • And then first passes through the _____
  • Before passing the _______ on the way to the lungs
  • The first branches into the lungs are the ______
  • Then branches into smaller _______
  • The terminal chambers in the lungs are ______
A
  • Nasal cavity
  • Pharynx
  • Epiglottis (flap), Glottis (opening)
  • Larynx (voice box)
  • Trachea
  • Branchus
  • Brochioles
  • alveoli
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51
Q 
Epiglottis =
Glottis =
Larynx =
Trachea = 
Esophogas =
A 
Flap
Opening
Voice box
To lungs
To stomach
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52
Q

Bronchioles/ Lungs:

  • ____+ successive branching bronchioles
  • ______ sacs with surrounding _______ plexus (blood in alveoli for .75 seconds)
  • Pressure differential = __________
A

23
Alveolar, capillaries (blood)
Gas exchange

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53
Q

Muscle contractions need oxygen to continue beyond the ______ stage

A

Anaerobic

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54
Q

__% of the O2 that is transported in blood in chemically bonded with ______ in the red blood cells

A

99

Hemoglobin

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55
Q

Muscle contractions produce ____ that must be eliminated

A

by-products

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56
Q

Contraction - Circulation - Respiration
Anaerobic:
Glycolysis (glucose) –>

A

ATP + Lactic Acid (C3 H6 O3)

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57
Q
  • 70% of_____ to ________ –> reused by other muscles & organs (heart, kidney) to synthesize ATP
  • 20% of LA is converted to _____ in the liver during recovery
  • 10% of LA is converted to ________
A
  • Lactic Acid to pyruvic
  • Glucose
  • Amino acids
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58
Q

Aerobic (oxidation):
CHO (glucose C6 H12 O6) –>
FAT (Palmitic acid C16 H32 O2) –>

A

ATP + H2O + CO2

ATP + H2O + CO2

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59
Q

Which by-products must be eliminated?

A

H2O + CO2

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60
Q

H2O + CO2 H2CO3 H(+) + HCO3

Name the last two parts, and where are they located?

A

H2CO3
Carbonic acid (in red blood cells)
H(+) + HCO3
Bicarbonate ion (in blood plasma)

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61
Q

CO2 is transported in the blood as:

  1. 70% CO2 transported as _____________
  2. 20% CO2 transported attached to _____
  3. 10% CO2 free in ______ (______)
A
  1. Bicarbonate ion
  2. Hemoglobin
  3. Solution (plasma)
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62
Q

In the lungs: CO2 and H2O are diffuse into _____ and are exhaled

A

Alveoli

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63
Q

Respiratory Response:
Receptors in the ____ & in the ____ arteries are sensitive to partial pressures of ___ & ___ & also to ______ (______) of blood.
These receptors send signals to the brain (______) which sends signals to the _______ & _______ muscles

A 
Aorta & in the carotid arteries
CO2 & O2 & low pH ( high acidity)
Medulla
Diaphragm
Intercostal muscles
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64
Q

Cardiovascular Response:
Same as respiratory response… but also,
_________ signals reach ________ in medulla to increase HR

A

Proprioceptive

Cardiac center

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65
Q

In exercise, we increase the muscle need for ___ which is carried from lungs to muscle via _______ in _________

A

O2
Hemoglobin
Erythrocytes

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66
Q

Muscle contractions produce ________ that must be eliminated. Anaerobic produces ______, Aerobic needs ____ and gives off _____ and ______

A

By-products
Lactic Acid
O2
CO2 and H2O

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67
Q

When training:

  • Respiration (____&_____) increases
  • Heart beats _____, pumping more _______ blood to the muscles
  • _____ & ______ changes little with training
A
  • Rate & depth
  • Faster, oxygenated
  • Lung volume & Capacity
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68
Q

How does the blood pass through the body?

A

Oxygenated blood comes through the artery, and branches off smaller into arterioles. Then the blood flows to the capillaries where the oxygen transfer takes places. The deoxygenated blood then goes up to the venules and connects into the vein.

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69
Q

How much blood can flow through a capillary?

A

Only 1 red blood cell at a time because they are so small

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70
Q

T or F: The blood travels through the artery and capillaries, then once there is no oxygen left… it makes a u-turn and goes into the veins and back to the heart

A

True

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71
Q

Do veins or arteries have valves?

A

Veins

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72
Q

In order for muscles to contract, energy is needed in form of ____ which is dependent on the supply of _____ (____,______) to the muscle

A

ATP

Nutrients (glucose, fat)

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73
Q

The muscle must grow, expand in _____, and this takes _________ derived from nutrients

A

Size

Building blocks

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74
Q

What is the digestive tract? (6 passes)

A
  • Mouth
  • Pharynx
  • Esophagus
  • Stomach
  • Small intestine (3 parts)
  • Large intestine which is also called the colon (4 parts)
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75
Q

What are the four Glandular Organs?

A
  • Salivary glands
  • Liver
  • Gall bladder
  • Pancreas
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76
Q

What does the pancreas produce?

A

Produces the most of the digestive enzymes

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77
Q

What does the Gall bladder store?

A

Stores bile

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78
Q

What are the basic processes of the digestive system?

A
  1. Digestion
  2. Secretion
  3. Absorption
  4. Motility
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79
Q

Define: Peristalsis

A

Moving food through the gut

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80
Q
  1. Digestion

Processes that ______ & _______ food into _____ that can absorbed by the body

A

Dissolves & breaks down

Molecules

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81
Q 
2. Secretion
Includes many secretions, some are:
- Saliva by \_\_\_\_\_\_\_\_\_\_\_
- \_\_\_\_\_\_\_\_\_\_\_\_ by the stomach
- \_\_\_\_\_\_ by the liver
A
  • Salivary glands
  • Hydrochloric acid
  • Bile
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82
Q
  1. Absorption
    - Uptake of __________ across a layer of cells lining the __________ wall
    - Molecules enter the blood (__________system) or _____ to be distributed to cells
A
  • Digested molecules
    Gastrointestinal
  • Hepatic Portal system
    Lymph
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83
Q

Name the 3 characteristics of the lymphatic system

A
  • White blood cells
  • Parallel circulatory system
  • Full of lymphocytes
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84
Q
  1. Motility
    - The ___________ that mix & propel contents of the digestive tract
    - Mixes food with digestive ___________
A
  • Muscular contractions

- Secretions

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85
Q

Salivary Glands:

  • Digestion begins in the ______
  • The ______ breakdown of food
  • _____ paired salivary glands in the head
A
  • Mouth
  • Mechanical
  • Three
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86
Q

Salivary Glands:

  • Saliva contains _____ that moistens & _______ food
  • Saliva also contains ______, an enzyme that _______ the breakdown of _________
A
  • Mucus, lubricates

- Amylase, catalyzes, carbohydrates

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87
Q

Mouth and throat:

  • Voluntary swallowing initiated in the ______ mouth
  • The bolus of food moves to the _______
  • Involuntary swallowing occurs in the ________
  • ____________ is the involuntary contraction of muscles & is involved in moving food to the stomach
A
  • Posterior
  • Pharynx
  • Esophagus
  • Peristalsis
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88
Q

Stomach:

  • Serves as a ______
  • _______ & _____ digests food
  • Prepares food for _____ digestion & absorption in the _____ intestine
  • Glands in the stomach secrete _________
A
  • Storage
  • Dissolves & partially
  • Optimal, small
  • Hydrochloric acid (HCI)
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89
Q

What does Hydrochloric Acid (HCI) do?

A

It dissolves particulate matter in food (except fat)

It also kills some bacteria that is ingested with food

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90
Q

Stomach:

  • Enzyme ‘_______’
  • ______ begins protein digestion
  • Much/ little absorption occurs across the stomach wall
  • _______ (from the salivary glands) denatured in stomach, reintroduced in ________ secretions in ______
A
  • Pepsin
  • Pepsin
  • Little
  • Amylase
    Pancreatic
    Duodenum
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91
Q

Small intestine:

  • ________ of digestion
  • most _______
  • Approx. _____ feet long
  • What are the 3 segments of the small intestine?
A
  • Completion
  • Absorption
  • 20
  • Duodenum
    Jejunum (lots of absorption)
    Ileum (sm intestine)
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92
Q

Small intestine:
- Most absorption occurs in _____ & ______

  • ______ secretes into duodenum
    • _____ for all organic molecules
    • _____ ions to netutralize HCL
  • _______ empties into duodenum
    • Bile for __________
A
  • Duodenum & Jejunum
  • Pancreas
    • enzymes
    • bicarbonate
  • Gall bladder
    • Fat digestion
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93
Q

Digestive enzymes:
Carbohydrates turn into __________
Proteins turn into __________
Fats turn into __________

A

Monosaccharides
Amino Acids
Fatty acids

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94
Q

Digestive enzymes:
Carbohydrates turn into Monosaccharides using which enzyme?
Proteins turn into Amino Acids using which enzyme?
Fats turn into Fatty Acids using which enzyme?

A

Amylase
Pepsin
Bile

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95
Q

What is needed for muscle contractions?

  • _______ _______
  • Energy (ATP) via _____ & ______ or ______
  • Protein to build new ____________ ,etc.
A
  • Neural impulse
  • Oxygen & Glucose or Fatty Acids
  • Contractile protein
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96
Q

What is glucose stored as?

What are fatty acids stored as?

A

Glycogen

Triglycerides

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97
Q

What are proteins used for?

A

To build tissues, not energy

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98
Q

Nutrients are used for:

  • _______ for muscle contraction, conduction of _________, etc.
  • ________
  • Formation of _______ & ______ repair
  • Regulate __________
  • _________
A
  • Energy, nerve impulses
  • Growth
  • new tissue & tissue
  • Metabolism
  • Reproduction
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99
Q

Nutrients:

  • Food has _______ measured in Calories (also KiloCalories)
  • 1 Calorie is the amount of _____ required to raise the temperature of 1 kg of ____ to 1 degree celsius
  • Carbohydrates, proteins, and fats have _________ to _______
  • Do vitamins, minerals, and water have caloric value?
A
  • energy potential
  • heat, water
  • caloric value to provide energy (ATP)
  • No they do not
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100
Q 
How many kilocalories are used for:
24 hours of laying it bed?
\_\_\_ Calories/ min of rest
\_\_\_ Calories/ min of vigorous activity
Walking = \_\_\_ Calories/ min
Jogging = \_\_\_ Calories/ min
Running = \_\_\_ Calories/ min
A 
1.2
20
5
10
15+
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101
Q

What are the six types of nutrients?

A 
Carbohydrates
Fats
Proteins
Vitamins
Minerals
Water
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102
Q

What are simple Carbohydrates (CHO’s)?
Which is concentrated? Natural?
- Fruits, vegetables, and grains
- Refined sugar

A
  • Sugars and starches
  • Natural
  • Concentrated
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103
Q

Simple CHO:

What are monosaccharides?

A

Glucose
Fructose
Galactose

104
Q

Simple CHO:

What are disaccharides?

A

Sucrose
Maltose
Lactose

105
Q

Complex CHO:

What are polysaccharides? EX?

A

Glycogen & starches

- Fruits, veggies, grains

106
Q

Complex CHO:

  • Major source of ______, ________, ______
  • Should have high ________ _______
  • Broken down to ________
  • Excess stored as ______________
A
  • Vitamins, minerals, fiber
  • Nutrient density
  • Glucose
  • Adipose tissue
107
Q 
Carbohydrates:
CHO contains \_\_\_ calories/ gram
Broken down to \_\_\_\_\_\_\_
Most/ Least efficient fuel for muscles
\_\_\_\_\_\_\_\_ fuel
Stored as \_\_\_\_\_\_ & \_\_\_\_\_\_\_\_
CHO stores can be depleted quickly/ slowly
A 
4
Glucose
Most
Preferred
Muscle & liver glycogen
quickly
108
Q

Do these foods have high, moderate or low glycemic index?

  • Pasta, whole grain, rice, oatmeal, bran
  • Sugar, honey, refined cereals, white bread, baked potatoes
  • Beans, lentils, fruits (apple, peach, grapefruit)
A
  • Moderate glycemic index
  • High glycemic index
  • Low glycemic index
109
Q

What do foods with a high glycemic index represent?

A

They digest quickly and raise blood sugar

110
Q

Proteins:

  • Protein contains ____ Calories/ gram
  • Broken down to _____________
  • More/ less efficient than CHO or FAT for energy
  • Provide _____ basis for the majority of body tissues
A

4
Amino Acids
Less
Structural

111
Q

What type of proteins are produced by body when they are not obtained in diet?
What type of proteins must be obtained in diet?

A

Non-essential - amino acids

Essential - amino acids

112
Q

How many amino acids are there? And do they all have to be present for protein production?

A

20 and yes

113
Q

What are complete proteins? EX?

A

Contain all 20 of the essential proteins

EX. Animal products (meat, dairy)

114
Q

Proteins:
Essential for?
Important in?

A

Essential for regulating metabolism (enzymes, hormones, etc.)
Important in growth

115
Q 
Protein requirements :
(g /kg of body weight/ day)
General = 
Endurance athletes =
Strength  athletes = 
Normal diet for athletes =
A

.8

  1. 2 -1.4
  2. 2 - 2
  3. 5-2
116
Q

Unsaturated Fats =
Double bonds between ____ atoms
Found in? NOT in?

A

Carbon
Hydrogen
Vegetable oils, fish, margarine
NOT tropical oils

117
Q

Do we want lots of unsaturated fats in our diet?

A

No

118
Q

Unsaturated vegetable oils that are _________ lead to production of _________ which ______ levels of Low Density Lipoproteins (LDL) as much as saturated fats, plus ____ levels of HDL (good cholesterol)

A

Hydrogenated
Trans Fatty Acids
Increase
Reduce

119
Q

Hydrogenated =
LDL = Low Density Lipoproteins =
HDL = High Density Lipoproteins

A

= better consistency, reduced rancidity
= bad cholesterol
= good cholesterol

120
Q

Saturated Fats = ________ atoms

  • contains _____ & concentrated _______
  • found in _____ products, ______ oils
  • high intake = ______ cholesterol (LDL)
A

Hydrogen

  • glycerol & concentrated fatty acids
  • Animal products, coconut oils
  • Elevated
121
Q

Define Cholesterol

A

It is needed for synthesis of hormones & Vitamin D, it is produced by the body, and is not need in diet

122
Q

Fast foods are usually ____% saturated fat

A

50%

123
Q

After digestion, fat in blood is stored in the body as __________, which are broken down in the _____ and other _____

A

Tryclycerides

Liver & other tissues

124
Q

What are triglycerides?

A

3 fatty acids & glycerol

125
Q

T or F: Regular exercise results in more fat being store in muscle tissue

A

True

126
Q

T or F: Fit person derives greater % of energy from fat

A

True

127
Q

Fats (lipids):

  • Contains ___ calories/ gram
  • Broken down to _______&________
  • Helps to regulate ___________
  • Forms body _________
  • __________ role
  • Alcohol contains ____ Calories/ gram
A 
9
Glycerol & fatty acids
Metabolism
Structures
Protective
7
128
Q

What has the highest amount of saturated fat? Lowest?

A 
Highest = tropical oils
Lowest = Other oils (ex. canola oil)
129
Q

What are the nutritional recommendation? (3)

A

at least 55 CHO
10-15% Protein
< 30% Fat (<10% saturated)

130
Q

What are the four food groups? and how many servings/ day?

A

Grain products = 6-8
Vegetables & Fruits = 7-10
Milk & alternatives = 2
Meat & alternatives = 2-3

131
Q

What is the amount of a nutrient that is estimated to meet the requirement of half of all health individuals in a given age and gender group?

A

Estimated Average Requirement (EAR)

132
Q

What is the average daily dietary intake of a nutrient that is sufficient to meet the requirement of nearly all (97-98%) healthy persons?
* depends on EAR***

A

The Recommended Dietary Allowance (RDA)

133
Q

What is based on experimental data or determined by estimating the amount of a nutrient eaten by a group of healthy people and assuming thae amounty consume is adequate to promote health?

A

Adequate Intake (AI)

134
Q

What is the highest daily intake of a nutrient that is likely to pose no risks of adverse health effects for almost all individuals?

A

Tolerable Upper intake level (UL)

135
Q

What is the % range of protein, fat, and carbohydrate intakes that is associated with reduced health risk of chronic disease while providing adequate intakes of essential nutrients?

A

Acceptable Macronutrient Distribution Range (AMDR)

136
Q

Energy intakes should not be lower than ___ Kilocalories in order to meet RNIs

A

1800

137
Q

Intake:

  • No more than ___% of energy as fat and no more than ___% of energy as saturated fat
  • Atleast __% of energy as carbohydrates
  • Less _____
  • No more than ___% of energy as alcohol or 2 drinks/day
  • No more caffeine than the equivalent of __ cups of coffee/ day
A 
30%    10%
55%
Sodium
5%
4 cups
138
Q

Calcium, phosphorus and fluoride are important for?

A

Bones and teeth

139
Q

What is having too much sodium called?

A

Hypertension

140
Q

How can we improve iron intake/ absorption? (3)

A
  • Vitamin C
  • Animal products are better
  • Cooking in iron pots
141
Q

What impairs iron absorption?

A

Tea, and caffeine

142
Q

Water is makes up ___% of muscle and ___% of body weight

A

70%

60%

143
Q

Sweat is derived from? Which is part of what?

A

From the plasma (in the fluid portion of the blood)

144
Q

Decrease in blood volume = ____ blood to the heart + muscles, which means less ____ for the muscles

A

Less

Oxygen

145
Q

What is the quickest water absorption?

A

Plain chilled water at 4.4 degrees Celsius

146
Q 
These are all \_\_\_\_ components to \_\_\_\_\_\_:
Strength
Power
Endurance - muscular and cardiorespiratory
Flexibility (ROM)
Body composition
A

Physical components to health

147
Q 
These are all \_\_\_\_ components to \_\_\_\_\_\_:
Agility
Balance
Coordination
Reaction time
Movement time
Spatial orientation (kinesthesis) 
Perceptual
A

Motor components to health (psychomotor)

148
Q

2 types of skeletal muscle fibers:

What are type I fibers (or slow twitch fibers)?

A

Contract slowly, but they continue contracting for a long time without fatigue

149
Q

2 types of skeletal muscle fibers:

What are type II fibers (or fast twitch fibers)?

A

Contract quickly, but fatigue quickly

150
Q

The body has about __% fast twitch fibers, and ___% slow twitch fibers

A

50%

50%

151
Q

Type I (slow twitch fibers)

  • ___ milliseconds to reach peak
  • Fatigue ______
  • Innervates approx.____ muscle fibers/ nerve
A

110
Resistance
100 muscle fibers

152
Q

Type II (fast twitch fibers)

  • ___ milliseconds to reach peak
  • Fatigue ______
  • Innervates approx.____ muscle fibers/ nerve
  • Generates greater/ lesser force then slow twitch
A

50
Quickly
500 + muscle fibers
Greater

153
Q

Fast/ slow twitch fiber distribution:

  • Non-athletes ______% of each
  • Distance athletes ____% slow twitch
  • Sprinters = _____% slow twitch fibers
A

47-50%
70-80%
30-35%

154
Q

Define: Strength

A

The maximum force a muscle can generate in a single contraction
There is no time limit

155
Q

Define: Power

A

Maximum force a muscle can generate in minimum time (speed strength)

156
Q

Define: Myogenically

A

Increase the amount of contractile proteins (actin & myosin) in the myofibrils

157
Q

Strength can be increased _______

A

Myogenically

158
Q

Define: Hypertrophy

A

Increase in the size of the cells, NOT the number

159
Q

Hyperplasia

A

Increasing the number of cells

160
Q

How do muscles adapt to stress?

A

By synthesizing more actin and myosin proteins… thus increasing the size of the muscle, which increased the force (strength) of the muscle

161
Q

By increasing contractile proteins, the # of fibers (does/ does not) change, but the _______ of contractile protein in the myofibrils _______

A

Does not
Density
Increases

162
Q

How can we max hypertrophy?

A

After 10 repetitions, the load must fatigue the muscle.

163
Q

Strength can also be increase _________

A

Neurogenically

164
Q

Neurogenically

A

Concentrating on high speed or high force contractions, which increases neural signals

165
Q

Muscle can also be enhanced by increasing _________

A

Neural Drive

166
Q

T or F: We can increase strength by decreasing the neural drive to the muscle

A

False; We can increase strength by increasing the neural drive to the muscle

167
Q

These increase what?

  1. Increase firing frequency
  2. Recruit more motor units
  3. Synchronize the firing of motor units
  4. Reduce inhibitory firing
  5. Improve inter-muscular coordination
  6. Utilize stretch reflex immediately prior to movement
A

The neural drive

168
Q

Soluble fiber:
_______ blood cholesterol
______ absorption of glucose

A

Lowers

Slows

169
Q

Insoluble fiber:
__________ feces elimination
Can (cause/prevent) constipation, lower intestinal tract cancer

A

Facilitates

Prevent

170
Q

All strength gains increase _____ strength, and ______ strength

A

Tendon

Bone

171
Q

All muscle mass gains (increase/ decrease) Resting Metabolic Rate

A

Increase

172
Q

Do muscles always shorten when they are being contracted?

A

No, they can stay the same length and contract isometrically

173
Q

What is Isometric state? EX?

A

When muscle force equals the load, the muscle will NOT change in length.
EX. squatting, but not moving

174
Q

What is Concentric State? EX?

A

When the muscle force exceeds the load, the muscle will shorten
EX. Chin up, push up

175
Q

What is Eccentric State?

A

When muscle force is less than the load, the muscle will lengthen

176
Q

Which contraction “state produces the greatest force?

A 
Eccentric = greatest force production
Isometric = 2nd greatest force production
Concentric = least force production
177
Q

How can you take advantage of the states when training?

A

First, exhaust the muscle concentrically, then exhaust the muscle isometrically, and finally exhaust the muscle eccentrically (negatives)

178
Q

Which contraction “state” produces the greatest hypertrophy?

A

Eccentric state

179
Q

Which contraction “state” produces the greatest muscle soreness?

A

Eccentric

It has the greatest delayed onset of muscle soreness (DOMS)

180
Q

What equates to the joint angle?

A

Stretched vs. shortened muscles vs. optimal overlap of actin/ myosin

181
Q

T or F: max force changes as joint angle changes

A

True

182
Q

If we want max force at all angles, we must use ______ _______

A

Variable resistance

183
Q

Define: Variable resistance

A

Allows muscle to maximally contract through Range of Motion

184
Q
  • Scientific isokinetic dynamometers match their __________________therefore, limbs moves at a __________
  • Fitness _______ dynamometers try to do this with _______ or __________
A
  • Resistance to muscle forces
    Constant rate
  • Isokinetic
    Cams or Hydraulics
185
Q
  • Fast and powerful contraction = ____ of fibers
  • The faster the contraction, the (more/less) cross bridges at any given moment
  • Thus, reduced force is generated as contraction speed ________
A
  • Lots
  • Less (fewer)
  • Increases
186
Q

Plyocentric (plyometric)

A

Complex contractile state when the muscle is quickly stretched (eccentric) just before it is quickly shortened (concentric)

187
Q

What type of training causes the most injuries? Isokinetic? Plyocentric?

A

Plyometric (plyocentric)

188
Q

If two individuals have the same body size, females will be about ____% as strong as males
Even though the muscle tissue is not that different (except males have greater hypertrophy)

A

70%

189
Q

T or F: with equal hypertrophy, there may not be a very big difference between the sexes strength

A

True

190
Q

Define Absolute and Relative strength

A

Absolute strength = max strength you can overcome

Relative = Body weight (size)/ your strength (what you can lift)

191
Q

Strength

A

The maximum force a muscle can generate in a single contraction (no limit)

192
Q

Power

A

The max force a muscle can generate in a minimal time

193
Q

Which come first? Strength and endurance? Or power

A

Strength and endurance

194
Q

Power is the integration of speed & power
OR
The integration of _________ & _________

A

Integration Myogenic & Neurogenic

195
Q

Muscular Endurance

A

Low resistance with fairly high repetitions

196
Q

Contraction Speed

A

Low resistance with fast movement speed

197
Q

Muscular strength

A

To prepare the tissues for subsequent power training

198
Q

Muscular Endurance

A

Ability to resist fatigue in strength performance of longer duration
- Repetition of submaximal loads

199
Q

Does increasing strength increase muscle endurance?

A

Yes, by training strength your endurance increases too even tho u never trained it specifically

200
Q

Muscular Endurance:
Repetitive contractions result in metabolic adaptions to supply a continuous supply of energy, thus….
- Increase # of _____________
- Increase stored _________ & ________
- Increased aerobic enzymes especially for ___ metabolism, thus conserving muscle ______
- Increased _________

A
  • Mitochondria
  • Glycogen & fats
  • Fat, glycogen
  • Capillaries
201
Q

Cardiorespiratory Endurance

+ Equation

A

The ability to supply & use oxygen

HR x StrokeVolume (ml) x Avdiff (mlO2/dL)

202
Q

Cardiorespiratory Endurance:

a - v O2

A

= Arterial - Venous difference in concentration of oxygen in blood
(less oxygen is venous blood)

203
Q

VO2 and VO2 max are (relative/absolute) values?

A

Absolute

204
Q

VO2 max excellent:
< 30 yr male = __-___ ml/kg/min
<30 yr female = __-___ ml/kg/min

A

34-54

30-50

205
Q 
VO2 max:
Females are \_\_\_\_% lower then males
- low fitness = \_\_\_ ml/kg/min
- high fitness = \_\_\_
- highest = \_\_\_\_
A

10-15%
20 ml/kg/min
70 ml/kg/min
94 ml/kg/min

206
Q

VO2 (resting metabolic rate) on average = ___ ml/kg/min

This is called 1 MET, which stands for?

A

3.5 ml/kg/min

Metabolic Equivalent

207
Q

Flexibility

A

Range of Motion (ROM) about a joint, or series of joints

208
Q

Static =

Dynamic =

A 
No movement (stillness)
Movement
209
Q

Type of ROM:
Passive Range
- ROM attained with _____ force
- static or dynamic?

A
  • external

- Statically & Dynamically

210
Q

Type of ROM:
Active Range:
- ROM attained with _______ force
- Static or dynamic?

A

Internal

Both

211
Q

Flexibility is made up of?

A

50% strength and 50% stretch

212
Q 
What limits ROM?
1. Bony \_\_\_\_\_\_
2. Soft tissue
\_\_\_\_\_\_\_ tissue
\_\_\_\_\_\_\_ tissue
3. Neural reflex activity
\_\_\_\_\_\_\_ (stretch) reflex
A
  1. Articulations
  2. Connective tissue
    Muscle tissue
  3. Myostatic
213
Q

Limits of ROM - Connective tissue (tendon, ligament, fascia)

  • When you _____ (add weight to tendon), the tendons will stretch ________, therefore they will get longer and thicker.
  • collagen molecular ______ increase as we age about __% per year, which thus reduces __________
A 
- Creep
Hypertrophy
- crosslinking
1%
Extensibility
214
Q

Soft tissue - Muscle tissue:

  • Muscle cells adjust their normal length to get ______________ of actin/ myosin in the habitual _____________
  • Muscle cells eliminate or add _________ to the ends of muscle fibers
A
  • Optimal overlap
    Resting rate
  • Sarcomeres
215
Q

Neural Reflex (stretch reflex)

  • Fast stretching elicits ___________
  • but most sport movement is __________
  • Thus we must learn how to stretch ________ in a safe manner
  • Solution - controlled dynamic ______
A
  • stretch reflex
  • Dynamic
  • Dynamically
  • Stretch
216
Q

Is static stretching appropriate for dynamic activity?

A

No; do dynamic stretching for dynamic exercise

217
Q

T or F: Continuous contractions tightens & shortens muscles, thus making them less vulnerable to injury

A

False; thus making them MORE vulnerable to injury

218
Q
  • Flexibility protects from common ______ injuries

- What happens if you do not resume stretching after pain from injury is gone?

A
  • Soft tissue

- You will lose flexibility

219
Q

Static Stretching:

  • What is static stretching?
  • How can you get tissue elongation (passive ROM) and strengthening (active ROM)?
A
  • Easy stretching by moving slowly into the stretch & applying steady, light pressure
  • By contracting agonist while stretching antagonist = stretch + strength training
220
Q

Dynamic stretching:

  • What is dynamic stretching?
  • How can you get tissue elongation (passive ROM) and strengthening (active ROM)?
A
  • Bouncing/ bobbing at the extreme ROM

- Light bouncing stretches at the end range via agonistic muscle contractions

221
Q

What is the type of stretching called that involves contracting the stretched muscle (which puts additional stretch on tendons)?

A

Proprioceptive Neuromuscular Facilitation

222
Q

What type of ROM will you get by contracting agonists while stretching antagonists?

A

Active ROM

223
Q

Define: Set

A

A group of consecutive repetitions that you perform without resting

224
Q

Work interval

A

Time it takes to complete a set of exercises or a distance (set)

225
Q

Rest Interval

A

Rest time between sets or time between work intervals

226
Q

Work : Rest Ratio
Cardiovascular endurance training
Strength training

A

1: 1
1: (5 or 6)

227
Q

What happens when you stress or ‘load’ your body’s tissues?

A

There will be training adaptation if you exercise frequently at a level greater than normal habitual level

228
Q

Tissues are depleted, then restored.

  • Restoration is usually to a (lower/higher) level than before
  • This is called….
  • To get continued adaptations, you must ___________ your loading
A
  • Higher
  • Compensation
  • Progressively increase
229
Q 
Loading adaptations:
\_\_\_\_\_\_\_\_ (\_\_\_\_\_\_\_\_\_\_\_\_)
= speed, power, coordination
\_\_\_\_\_\_\_\_ (\_\_\_\_\_\_, \_\_\_\_\_\_\_)
= hypertrophy of muscle, tendon
= bone acretion (higher density)
\_\_\_\_\_\_\_\_\_\_ (\_\_\_\_\_\_\_\_\_,\_\_\_\_\_\_\_\_\_\_)
= increased glycogen stores + red blood cells
A

Functional (neural adaptations)
Morphological (size and shape)
Metabolic (anaerobic, aerobic)

230
Q

How can we progressively overload? (3)

A
  1. Total time of workout
  2. Volume of the workout
  3. Intensity of workout
231
Q

TIME:

What are the two ways we can progressively overload with time?

A

a) First do Frequency of workout session

b) Then increase Duration of workouts

232
Q

Increasing frequency & duration will allow for increase in _______

A

Volume

233
Q

Volume of workouts include increase in _____, and increase in number of _____, _____

A

Distance - laps, lengths (CV endurance)

Number of sets and repetitions (strength)

234
Q

Intensity

A

Increasing Volume in a given time by doing more repetitions and sets in less time

235
Q

SAID principle

A

Specific
Adaptations to
Imposed
Demands (eustress [good stress] vs distress)

236
Q

Specificity:
If your training goal is size, and shape: then train for __________
If your training goal is function, skills, endurance: then train _______

A
  • Hypertrophy

- Specifically

237
Q

Specificity:

  • Speed of movement ______________
  • Movement pattern (neural) ____________
  • Energy system _______________
A
  • Contractile type (Eccentric, Concentric, Isometric)
  • Kinetic chain (open or closed)
  • Mode of training (bike, row, run)
238
Q

Open kinetic chain

EX.

A

Limb is moving freely

EX. Knee extension

239
Q

Closed kinetic chain

EX.

A

Moving body away
Body is grounded, feet are stabilized
EX. Kneed bent while standing, then extend

240
Q

Adaptation occurs during _______.

- There is no such thing as ____ training, there is only _____ recovery

A

Unloading
- Over training
Under recovery

241
Q

Recovery:

Muscle fibers will recover to ___% of capacity within ____ seconds; full recovery after __ minutes

A

50%
3-5 seconds
2 minutes

242
Q

Continual stimuli = ________ adaptation (accommodation or habituation)
Variation is needed
EX.

A

Decrease

Clothes are constantly on you but your body doesn’t constantly realize it… it gets use to it

243
Q

After initial _______ ______, there will be diminishing returns for the same work

A

Significant Increases

244
Q

Warm up helps Autonomic Nervous System prepare body:

  • _____ HR, better heart function and better __________ _______
  • Vaso - ____ gut vessels (more for muscle)
  • (Increase/ decrease) digestive functions
  • Vaso- _____ muscle vessels (more nutrients, less waste products, quick adrenaline delivery)
  • _____ warm up enhances skilled mov’t
A
  • Raise, myocardial infusion
  • Vaso-Constrict
  • Decrease
  • Vaso-Dilate
  • Neural
245
Q

Warm up helps Physiologically prepare body:

  • _____ temp in muscle which increases ________ efficiency
  • _______ temp has a positive effect of ___________ extensibility
  • ___________ has positive effect on muscles and connective tissue crossing it ((more/less) resistance)
A
  • Raises, Enzymatic
  • Raised, Connective tissue
  • Joint mobilization, less
246
Q

Warm up helps to Psychologically prepare body:

  • _______ “mental set” (inactivity to activity)
  • Allows mental prep such as __________
  • Allows ____ on technique and effort needed for hard training
  • ____________ of complex skills
A
  • Transitions
  • Thought blocking
  • Focus
  • Mental rehearsal
247
Q

Cool down:

  • Helps all systems return to (more/less) elevated state
  • If accompanied by ____ exercise and movement, it can also facilitate _______
  • ______ stretching can alleviate muscle soreness
  • Extended stretching can increase ______
A
  • Less
  • Mild, Recovery
  • Mild
  • Range of Motion (ROM)
248
Q

Station training

A

Goal is hypertrophy (increasing the volume)

249
Q

Circuit training

A

Going quickly from station to station with no resting

250
Q

Strength can be increased __________ and ____________

A

Myogenically

Neurogenically

251
Q

Myogenically

A

Stimulate the muscle to a level greater than the habitual level

252
Q

Neurogenically

A

Stimulate with high speed or high force contractions = increase in neural signals

253
Q

We can increase strength by increasing the neural drive to the muscle…

  1. Increase ________
  2. ______ more motor units
  3. _________ the firing of motor units
  4. Reduce ___________
  5. Improve inter-muscular __________
  6. Utilize _________ immediately prior to movement
A
  1. firing frequency
  2. Recruit
  3. Synchronize
  4. Inhibitory firing
  5. Coordination
  6. Stretch reflex
254
Q
  • All strength gains increase ____ strength and _____ strength
  • All muscle mass gains increase _________
  • Functionally it is better to train movement _______
A
  • Tendon, Muscle
  • Resting Metabolic Rate
  • Patterns
255
Q

If your intensity is >60% 1 RM = _______ training
If your intensity is <60% 1 RM = _________ training
Exercise _____ muscle groups first

A

Strength
Muscular Endurance
Large

256
Q 
REPS per set:
\_\_\_\_ for strength (heavy resistance)
\_\_\_ for muscle bulk (heavy resistance)
\_\_\_\_\_\_ for general sport training (moderate)
\_\_\_\_\_ for muscular endurance (light)
A

2-6
6-10
8-12
15-25

Kin 121 (3 decks)

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