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Nufs 163 Physical Fitness + Nutrition > Midterm #3 > Flashcards

Midterm #3 Flashcards

1
Q

what is health

A

overall condition of body or mind and presence or absence of illness or injury

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2
Q

waht is wellness

A

optimal health and vitality

includes all dimesions of well being

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3
Q

9 dimensions of wellness

A 
physical
emotional
intellectual
interpersonal
cultural
spiritual
environmental
financial
occupational
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4
Q

physical wellness

A

optimal functioning of the body´s physiological systems

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5
Q

emotional wellness

A

ability to understand and accept one´s feelings

ability to share feelings

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6
Q

intellectual wellness

A

constantly challenging one´s mind

lifelong learning

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7
Q

interpersonal wellness

A

staifying and supportive relationships

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8
Q

cultural wellness

A

creating relationships with different people
maintaining own values and identity
avoiding sterotyping

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9
Q

spiritual wellness

A

guiding believes, principles and values

meaning and purpose to life

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10
Q

environmental wellness

A

liability of surrounding

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11
Q

financial wellness

A

ability to live within means

manage money

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12
Q

occupational wellness

A

level of happiness and fullfillment you gain through work

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13
Q

threats to wellness

A

infectious disease
chronic diseases
lifestyle choices

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14
Q

behaviors that contribute to/against wellness

A 
physical activity
nutrition
BW
stress management
drugs
alc
disease and injuries
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15
Q

what is self-efficacy

A 
locus of control
visualization and self-talk
role models
support system
overcoming barriers
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16
Q

what does self efficacy help with

A

building motivation

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17
Q

stages of change

A

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

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18
Q

physical activity

A

movement that is carried out by skeletal muscles

requires energy

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19
Q

exercise

A

planned, structured, repetitive movement

intended to improve or maintain physical fitness

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20
Q

physical activity for substantial benefits

A

150 min of moderate intensity aerobic physical activity

75 min of vigorous intensity aerobic physical activity

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21
Q

physical activity for weight management

A

60 - 90 min/day

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22
Q

FITT Principle

A 
Frequncy - how often
Intensity - how hard
time - how long
type - mode of activity
enjoyment
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23
Q

health related components of physical activity

A 
cardiorespiratory endurance
muscular strength
muscular endurance
flexibility
body composition
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24
Q

cardiorespiratory endurance

A

ability to perform prolonged dynamic exercise at moderate to high intensity
efficiency of O2 transport
most important component

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25
Q

muscle strength

A

max force that a muscle can exert

measured as 1 rep max

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26
Q

muscle endurance

A

ability to repeat submax contractions or maintain submax contraction

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27
Q

flexibility

A

range of motion as a joint

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28
Q

body composition

A

relationship between fat weight & lean body mass

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29
Q

skill-related components of physical activity

A 
speed
power
agility
balance
coordination
reaction/movement time
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30
Q

training principles

A

adaptation
specificity
progressive overload

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31
Q

Adaptation

A

body responds or adapts to regular exercise

developing strength, edurance. flexibility

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32
Q

why is adequate recovery tiem from importance

A

adaptation takes place between session

aerobic: 18 - 24 h
strength: 48h

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33
Q

specificity

A

training adaptations are SPECIFIC to imposed demands

neuromuscular-, metabolic specificity

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34
Q

progressive overload

A

to improve we need to apply overload

highly individual

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35
Q

training principles

A

training threshold
maintaining vs. gaining fitness
individual response
reversibility

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36
Q

training threshold

A

zone in which max benefits occur

upper limit of sefe exercise

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37
Q

what does threshold depend on

A

type of acitivity
fitness goals
individual

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38
Q

maintaining vs. gaining fitness

A

requires less activity to maintain fitness than to gain fitness
maintencance doesn´t require overload

39
Q

individual response

A

the lower the initial level the larger adaptation

genes influences body fat, strength and endurance

40
Q

reversibility

A

cardiorepiratory adaptation lost quickly

strength adaptation more resistant

41
Q

3 phases of workout

A

warm-up
condition
cool down

42
Q

important aspects regarding safety

A

health status/physical examination
train don´t strain
listen to your body
hydrate

43
Q

what is energy

A

capacity to do work

44
Q

different forms of energy

A 
mechanical
heat
chemical
electrical
light
nuclear
45
Q

in what is meachnaical energy measured

A

work and power

46
Q

in what is chemical or heat energy measured

A

calories

47
Q

in what is energy content of food measured

A

calorie or kilocalorie (measurement of heat)

48
Q

calorimetry

A

measurement of heat

direct: burning food in a bomb and measure heat produced
indirect: measuring O2 instead of heat

49
Q

what is indirect calorimetry about

A

measuring oxygen consumption to estimate energy expenditure

50
Q

devices and methods to measure energy

A 
DLW Double Labled Water
PA questionnaire
HR Monitoring
Ergometers and exercise equipment
PAL
METs
...
51
Q

1 kilocalorie

A

1000 calories

52
Q

potential energy

A

stored energy must go through oxidation to release work

53
Q

what are carbohydrates stored as in the body

A

blood glucose

liver and muscle glycogen

54
Q

fat storage in the body

A

fat storage in muscle

Triglyceride in adipose tissue

55
Q

where is protein found in human body

A

muscle tissue

very little used for energy production

56
Q

ATP

A

immediate source of energy for all body functions

currency of energy

57
Q

breakdown and rebuilding of ATP

A

ATP -> ADP + p + energy

Energy + ADP + P -> ATP

58
Q

eneryg rebuilding systems in the human body

A

ATP - PC System
Glycolysis
Oxidative system

59
Q

ATP-PC system

A

Anaerobic Power
fuel - phosphocreatine
PC broken down to release energy and reform ATP
limited capacity

60
Q

what enzyme breaks PC down

A

creatine kinase

61
Q

examples for anaerobic power - usage of ATP-PC system

A

competitive weight lifting
100m dash
only lasts 5-10 sec

62
Q

glycolysis

A

fuel -> flucose

aerobic: in mitochondria
anaerobic: lactic acid system

63
Q

lactic acid system

A 
uses CHO
anaerobic capacity
no oxygen required
rapid but limited energy production
5% of total ATP production from muscle glycogen
64
Q

example for lactic acid system (CHO)

A

200 or 800 meters run

intense exercise lasting 30 - 120 seconds

65
Q

oxidative system

A 
aerobic system
uses CHO, fats and protein
2 processes
slow rate of energy production
large capacity
66
Q

2 processes of oxidative system

A

kreb´s cycle

electron transport system

67
Q

what is oxidative system called when CHO is used as a fuel

A

aerobic glycolysis

high intensity aerobic exercise

68
Q

what is oxidative system called when fat is used as fuel

A

aerobic lipolysis

low intensity aerobic exercise (marathon)

69
Q

metabolism

A

sum of chemical and physical reactions within the body

2 processes

70
Q

2 processes of metabolism

A

anabolism - building up requires energy

catabolism - breaking down releases energy

71
Q

daily energy expenditure

A

Basal Energy Expenditure - 60-75%
Thermic Effect of food - 5-10%
Thermic effect of exercise - 15-30%

72
Q

Basal energy expenditure/metabolic rate

A

energy required ro maintain physiological processes in a resting position

73
Q

genetic factors that influence resting energy expenditure

A

(-) age
(+) body size (surface area)
gender (female < male , 10-15%)

74
Q

other factors influencing resting energy expenditure

A

(+) smoking cigarrete
(-) diets (very low carb)
(+) caffein
(+) pregnancy

75
Q

environmental factors affecting resting energy expenditure

A

extreme temperature increases REE to sweat and shiver

76
Q

energy sources at rest

A

oxygen system dominant
40% from CHO
60% from fats

77
Q

thermic effect of food

A

energy required to absorb, transport, store, and metabolize food
highest - 1h after meal
latest - 4h after meal

78
Q

muscle fiber types

A

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)

79
Q

effects exercise aspects have on energy cost

A 
(+) intensity
(+) duration
(-) efficiency of movement
(+) body size
expressed as Kcals/min, VO2, METS...
80
Q

what factors affect energy sources

A

intensity and duration
hormones
fitness level
dietary factors

81
Q

example for oxidative system usage (CHO and fat)

A

mild to moderate exercise lasting 5min +

82
Q

when might fatigue occur

A

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

83
Q

parts of the respiratory system

A 
mouth/nose
trachea
bonchi
lungs
alveoli
diaphragm and intercostal muscles
84
Q

blood circulation within the heart

A

venae cavae -> right atrium -> right ventricle -> pulmonary artery -> lungs -> pulmonary veins -> left atrium -> left ventricle -> aorta -> systemic and coronary circultion

85
Q

what is blood pressure

A

firce exerted by blood on walls of blood vessels

systolic diastolic

86
Q

resting blood pressure

A

< 120 mmHg systolic

< 80 mmHg diastolic

87
Q

response to accute exercise

A

increase blood flow to heart and skin
sweating
decreased blood flow to GI tract, liver, kidney

88
Q

how to measure cardiorepsiratory fitness

A

lab: VO2 max
field: running for time for distance
step/swim test

89
Q

FITT Principle to develop cardiorespiratory fitness

A

frequency: 3-5 days/week
intensity: 40/50-85% heart rate reserve
time: 20-60min
type: large muscle, rythmic

90
Q

estimated max heart rate

Recommended HR for exercise

A

207-0.7(age in years)

[(max HR - resting)x %] - resting

91
Q

steps for progression of cardiorespiratory fitness

A

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

92
Q

maintaining cardiorepiratory fitness

A

maintain intensity

at least 3 non-consecutive days

93
Q

benefits of cardiorespiratory endurance exercise

A 
improved CR function
improved metabolism
reduced risk of chronic disease
control of body fat
improved immune function
psych and emotional well-being
94
Q

training effects

A 
increased size of heart chamber
increased blood volume
increased capillary density
increased mitochondria size and # increased VO2 max
increase glycogen stores
...

Nufs 163 Physical Fitness + Nutrition (4 decks)

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