Midterm #3 Flashcards
what is health
overall condition of body or mind and presence or absence of illness or injury
waht is wellness
optimal health and vitality
includes all dimesions of well being
9 dimensions of wellness
physical emotional intellectual interpersonal cultural spiritual environmental financial occupational
physical wellness
optimal functioning of the body´s physiological systems
emotional wellness
ability to understand and accept one´s feelings
ability to share feelings
intellectual wellness
constantly challenging one´s mind
lifelong learning
interpersonal wellness
staifying and supportive relationships
cultural wellness
creating relationships with different people
maintaining own values and identity
avoiding sterotyping
spiritual wellness
guiding believes, principles and values
meaning and purpose to life
environmental wellness
liability of surrounding
financial wellness
ability to live within means
manage money
occupational wellness
level of happiness and fullfillment you gain through work
threats to wellness
infectious disease
chronic diseases
lifestyle choices
behaviors that contribute to/against wellness
physical activity nutrition BW stress management drugs alc disease and injuries
what is self-efficacy
locus of control visualization and self-talk role models support system overcoming barriers
what does self efficacy help with
building motivation
stages of change
precontemplation (I won´t, don´t see a prob)
contemplation (good reasons for and against change)
preparation (want to change, but…; excuses)
action (doing the a change)
maintenance (habit)
termination
physical activity
movement that is carried out by skeletal muscles
requires energy
exercise
planned, structured, repetitive movement
intended to improve or maintain physical fitness
physical activity for substantial benefits
150 min of moderate intensity aerobic physical activity
75 min of vigorous intensity aerobic physical activity
physical activity for weight management
60 - 90 min/day
FITT Principle
Frequncy - how often Intensity - how hard time - how long type - mode of activity enjoyment
health related components of physical activity
cardiorespiratory endurance muscular strength muscular endurance flexibility body composition
cardiorespiratory endurance
ability to perform prolonged dynamic exercise at moderate to high intensity
efficiency of O2 transport
most important component
muscle strength
max force that a muscle can exert
measured as 1 rep max
muscle endurance
ability to repeat submax contractions or maintain submax contraction
flexibility
range of motion as a joint
body composition
relationship between fat weight & lean body mass
skill-related components of physical activity
speed power agility balance coordination reaction/movement time
training principles
adaptation
specificity
progressive overload
Adaptation
body responds or adapts to regular exercise
developing strength, edurance. flexibility
why is adequate recovery tiem from importance
adaptation takes place between session
aerobic: 18 - 24 h
strength: 48h
specificity
training adaptations are SPECIFIC to imposed demands
neuromuscular-, metabolic specificity
progressive overload
to improve we need to apply overload
highly individual
training principles
training threshold
maintaining vs. gaining fitness
individual response
reversibility
training threshold
zone in which max benefits occur
upper limit of sefe exercise
what does threshold depend on
type of acitivity
fitness goals
individual
maintaining vs. gaining fitness
requires less activity to maintain fitness than to gain fitness
maintencance doesn´t require overload
individual response
the lower the initial level the larger adaptation
genes influences body fat, strength and endurance
reversibility
cardiorepiratory adaptation lost quickly
strength adaptation more resistant
3 phases of workout
warm-up
condition
cool down
important aspects regarding safety
health status/physical examination
train don´t strain
listen to your body
hydrate
what is energy
capacity to do work
different forms of energy
mechanical heat chemical electrical light nuclear
in what is meachnaical energy measured
work and power
in what is chemical or heat energy measured
calories
in what is energy content of food measured
calorie or kilocalorie (measurement of heat)
calorimetry
measurement of heat
direct: burning food in a bomb and measure heat produced
indirect: measuring O2 instead of heat
what is indirect calorimetry about
measuring oxygen consumption to estimate energy expenditure
devices and methods to measure energy
DLW Double Labled Water PA questionnaire HR Monitoring Ergometers and exercise equipment PAL METs ...
1 kilocalorie
1000 calories
potential energy
stored energy must go through oxidation to release work
what are carbohydrates stored as in the body
blood glucose
liver and muscle glycogen
fat storage in the body
fat storage in muscle
Triglyceride in adipose tissue
where is protein found in human body
muscle tissue
very little used for energy production
ATP
immediate source of energy for all body functions
currency of energy
breakdown and rebuilding of ATP
ATP -> ADP + p + energy
Energy + ADP + P -> ATP
eneryg rebuilding systems in the human body
ATP - PC System
Glycolysis
Oxidative system
ATP-PC system
Anaerobic Power
fuel - phosphocreatine
PC broken down to release energy and reform ATP
limited capacity
what enzyme breaks PC down
creatine kinase
examples for anaerobic power - usage of ATP-PC system
competitive weight lifting
100m dash
only lasts 5-10 sec
glycolysis
fuel -> flucose
aerobic: in mitochondria
anaerobic: lactic acid system
lactic acid system
uses CHO anaerobic capacity no oxygen required rapid but limited energy production 5% of total ATP production from muscle glycogen
example for lactic acid system (CHO)
200 or 800 meters run
intense exercise lasting 30 - 120 seconds
oxidative system
aerobic system uses CHO, fats and protein 2 processes slow rate of energy production large capacity
2 processes of oxidative system
kreb´s cycle
electron transport system
what is oxidative system called when CHO is used as a fuel
aerobic glycolysis
high intensity aerobic exercise
what is oxidative system called when fat is used as fuel
aerobic lipolysis
low intensity aerobic exercise (marathon)
metabolism
sum of chemical and physical reactions within the body
2 processes
2 processes of metabolism
anabolism - building up requires energy
catabolism - breaking down releases energy
daily energy expenditure
Basal Energy Expenditure - 60-75%
Thermic Effect of food - 5-10%
Thermic effect of exercise - 15-30%
Basal energy expenditure/metabolic rate
energy required ro maintain physiological processes in a resting position
genetic factors that influence resting energy expenditure
(-) age
(+) body size (surface area)
gender (female < male , 10-15%)
other factors influencing resting energy expenditure
(+) smoking cigarrete
(-) diets (very low carb)
(+) caffein
(+) pregnancy
environmental factors affecting resting energy expenditure
extreme temperature increases REE to sweat and shiver
energy sources at rest
oxygen system dominant
40% from CHO
60% from fats
thermic effect of food
energy required to absorb, transport, store, and metabolize food
highest - 1h after meal
latest - 4h after meal
muscle fiber types
type I - slow twitch red fiber, slow (SO) oxidative
type IIa - fast twitch red fiber; fast-oxidative glycolytic (FOG)
type IIb - fast twitch white fiber, fast glycolytic (FG)
effects exercise aspects have on energy cost
(+) intensity (+) duration (-) efficiency of movement (+) body size expressed as Kcals/min, VO2, METS...
what factors affect energy sources
intensity and duration
hormones
fitness level
dietary factors
example for oxidative system usage (CHO and fat)
mild to moderate exercise lasting 5min +
when might fatigue occur
very intense exercise lasting 5-10 sec
high intensity exercise lasting 1-2 min -> increased acidity
moderate to heavy aerobic exercise - glycogen depletion, low blood glucose, dehydration
parts of the respiratory system
mouth/nose trachea bonchi lungs alveoli diaphragm and intercostal muscles
blood circulation within the heart
venae cavae -> right atrium -> right ventricle -> pulmonary artery -> lungs -> pulmonary veins -> left atrium -> left ventricle -> aorta -> systemic and coronary circultion
what is blood pressure
firce exerted by blood on walls of blood vessels
systolic diastolic
resting blood pressure
< 120 mmHg systolic
< 80 mmHg diastolic
response to accute exercise
increase blood flow to heart and skin
sweating
decreased blood flow to GI tract, liver, kidney
how to measure cardiorepsiratory fitness
lab: VO2 max
field: running for time for distance
step/swim test
FITT Principle to develop cardiorespiratory fitness
frequency: 3-5 days/week
intensity: 40/50-85% heart rate reserve
time: 20-60min
type: large muscle, rythmic
estimated max heart rate
Recommended HR for exercise
207-0.7(age in years)
[(max HR - resting)x %] - resting
steps for progression of cardiorespiratory fitness
initial stage - 3-6 weeks
improvement stage - 4-6 months
increase of duration or frequency before intensity
duration: 5-10 min every 2-3 weeks
maintaining cardiorepiratory fitness
maintain intensity
at least 3 non-consecutive days
benefits of cardiorespiratory endurance exercise
improved CR function improved metabolism reduced risk of chronic disease control of body fat improved immune function psych and emotional well-being
training effects
increased size of heart chamber increased blood volume increased capillary density increased mitochondria size and # increased VO2 max increase glycogen stores ...
