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Nufs 163 Physical Fitness + Nutrition > Midterm #4 > Flashcards

Midterm #4 Flashcards

1
Q

how do we maintain body weight

A

energy input = energy output

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2
Q

body weight

A

on the scale

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3
Q

body mass index values

A

< 18.5 signal for malnutrition or disease
18.5 - 25 healthy
> 25 overweight
> 30 obese

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4
Q

problems that come with obesity

A 
Cardiovascular disease
cancers
hypertension
erectile dysfunction
gallbladder and kidney disease
type II diabetes
respiratory problems
psychological problems
...
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5
Q

causes of obesity

A

positive caloric balance
genetic factors
environmental factors

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6
Q

environmental factors that can lead to obesity

A

Kcal intake - amount/type of food

physical activity

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7
Q

what is body composition

A

relation between lean body weight and fat weight

reflects the composition of body weight

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8
Q

essential amount of body fat

A

males -> 3-5%

females -> 8-12%

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9
Q

where is storage fat or nonessential body fat stored

A

adipose tissue

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10
Q

overweight

A

weight above recommended range for good health

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11
Q

overfat

A

excess body fat

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12
Q

methods to assess body composition

A 
air displacement plethysmography
hydrostatic weighing
skinfolds
BIA
scanning methods
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13
Q

fat % in obese population

A

males: > 25%
females: > 35%

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14
Q

distribution of body fat

A

android or male pattern

gynoid or female pattern

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15
Q

android body fat distribution

A

abdominal fat

greater health risk

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16
Q

gynoid body fat distribution

A

fat in hips, buttocks, thighs

more resistant to change

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17
Q

what causes an increasing risk of CHD

A

weight hip ratio in male > 0.94, in females > 0.82

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18
Q

key factors of metabolic syndrome

A 
large waistline
high blood pressure
high fasting blood sugar
high triglycerides
low HDL
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19
Q

when does a person have the metabolic syndrome

A

when they suffer from 3 out of 5 key factors

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20
Q

conditions associated with metabolic syndrome

A

chronic inflammation
erectile dysfunction
fatty liver diseases

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21
Q

what can metabolic syndrome lead to

A

increasing risk of heart disease -> more in men than in women

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22
Q

diabetes mellitus

A

disease that disrupts normal metabolism

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23
Q

process of diabetes

A

interference of pancreas´ secreation of insulin -> buildup of blood glucose

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24
Q

type I diabetes

A

5-10%
pancreas produces little or no insulin
usually strikes before 30
mediactions to control blood sugar

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25
Q

type II diabetes

A

90-95%
develop slowly
pancreas doesn´t produce insulin or cells are resistant to it
usually at age over 40

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26
Q

prediabetes

A

blood glucose levels higher than normal - not full diabetes level

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27
Q

what is diabetes associated with

A 
kidney failure
nerve damage
circulation problems
retinal damage and blindness
heart attacks, strokes, and hypertension
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28
Q

methods that are affective for people with prediabetes

A

refular physical activity
moderate diet
modest weight loss

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29
Q

how does exercise help to prevent diabetes

A

makes cells more sensitive to insulin and helps stabilize blood glucose levels

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30
Q

what is weight loss due to

A

reduction in fat cell size

no change in # of fat cells

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31
Q

Kcals of 1LB of body fat

A

3500 Kcals

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32
Q

what causes weight loss

A

negative caloric intake
decrease in calory intake by 500-1000 Kcals/day
increase caloric expenditure through physical activity

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33
Q

safe weight loss

A

1-2 lbs/week

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34
Q

importance of exercise independent of weight loss

A

improves BP, glucose, body fat distribution

lowers risk of CVD, diabetes, premature death

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35
Q

recommended FITT principle

A

F 5-7 days/week
I lower intensity -> 40/50 - 70% HRR
T 45-60+ min
T aerobic and resistance

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36
Q

what does very low body fat/female athlete triad lead to

A

reproductie, circulatory, respiratory and immune system disorders

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37
Q

parts of the female athlete triad

A

disordered eating
amenorrhea - menstrual disturbance
decreased bone density

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38
Q

what causes weight gain

A

genetics
diet
resistance training to increase muscle mass

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39
Q

what is flexibility

A

joint specific range of motion
highly adaptable
anatomical and physiological factors

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40
Q

static flexibility

A

reach and maintain a position

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41
Q

dynmaic flexibility

A

move through range of motion with minimal resistance

42
Q

factors influencing flexibility

A

joint structure
muscle length and elsticity
nervous system

43
Q

what are benefits of flexibility

A 
joint health
preventing lower back pain
injury prevention
reducing doms
relaxation 
...
44
Q

methods to assess flexibility

A

sit and reach

gonometry

45
Q

FITT principle to develop flexibility

A

F min 2-3 D/W
I mild discomfort, slide tension
T 10-30 sec, 2-4 reps
static of Proprioceptive neuromuscular facilitation, major muscle groups

46
Q

types of stretches

A 
static
ballistic
dynamic
proprioceptive neuromuscular facilitation
active vs. passive
47
Q

factors that can lead to back pain

A 
muscle strength and endurance
posture
body mechanics
BW
occupational factors
disk changes
48
Q

methods to manage back pain

A

accute -> cold, followed by heat, limited bed rest (1-2 days)
moderate physical activity
chronic -> treatment vary

49
Q

back exercise program

A

min 3 D/WK
focus on muscle endurance
cardiorespiratory endurance
spinal stabilization

50
Q

responsibilities of core muscles

A

stabilize spine and transfer force between upper and lower body

51
Q

cardiorespiratory endurance

A

ability to perform prolonged large muscle dynamic exercise at moderate to high intensities

52
Q

body mass index reliable to assess body composition

A

no because it only determines relation between body weight and height

53
Q

muscle strength

A

maximal muscle force

single contraction

54
Q

muscle endurance

A

sustained submaximal effort resist fatigue

55
Q

responsibilities of the skeletal system

A 
support weight bearing
protects internal organs
store minerals
bone marrow 
sites for muscle attachement
56
Q

properties of muscles

A

excitability
conductivity
contractility
extensibility/elasticity

57
Q

parts of muscle structure

A

myofilaments -> myofibrils -> muscle fibers -> fasciculi -> muscle

58
Q

location of sliding filament theory of muscle contraction

A

sarcomere

59
Q

cause of sliding filament theory of muscle contraction

A

nerve impulse
release of calcium solitting of ATP
formation of cross bridges

60
Q

what is a motor unit

A

motor nerve and all by it controlled muscle fibers

61
Q

fine vs. coarse control

A

how many muscle fibers are contracted

hand vs. quadrizeps

62
Q

all-or-none principle

A

if action potential arrives full muscle fiber get contracted

63
Q

how does activation of motor units gets masured

A

electromyography (EMG)

64
Q

muscle fiber types

A

type I -> slow twitch, endurance fibers, oxygen energy system
type II B -> fast twitch, power fibers, anaerobic energy system
type IIA -> fast oxidatie glycolytic, intermediate fibers

65
Q

types of muscle contraction

A

isotonic
isokinetic
isometric

66
Q

isotonic muscle contraction

A

concentric -> shortening

eccentric -> legthening

67
Q

isometric muscle contraction

A

no change in muscle length

68
Q

FITT principle to improve fitness

A

F 2+ day/wk, non-consecutive
I to fatigue
T min 1 set 8-12 reps
T 8-10 exercises, major muscle groups

69
Q

training guidelines for appropriate workout to stay fit

A 
correct technique, full range of motion
controlled breathing and motion
opposing muscle groups
from large to small muscle groups
warm-up, cool-down
safety
70
Q

what causes muscle growth

A

nutrition -> protein, carbs

exercise -> resistance, strength training

71
Q

forms of muscle growth

A

hypertrophy -> increase in size of fiber

hyperplasia -> increased # of fibers

72
Q

what causes delayed onset of muscle soreness (DOMS)

A

microinjuries to muscle fibers -> inflammation
muscle is rebuilding
reduces soreness from future workouts

73
Q

benefits of resistance training

A 
increase in performance
prevention of injuries
improvement of body composition
self image
muscle and bone health
preventing chronic disease
74
Q

causes of hyptertension

A 
space decrease
increase in blood volume - cardiac output
resistance to blood flow
heart is getting tired
atherosclerosis
75
Q

1 cause of death within the U.S.

A

cardiovascular disease

76
Q

causes for cardiovascular disease

A

hypertension

atherosclerosis

77
Q

amount of adults that have high blood pressure

A

1/3

78
Q

normal heart rate

A

120/80

79
Q

main risk factors that can lead to hypertension

A 
high blood pressure
diabetes
bad cholesterol 
physical inactivity
smoking
obesity
80
Q

what is atherosclerosis

A

plague within arteries due to LDL
loss of vessel elasticity
due to aging
more vulnerable to blood clots

81
Q

what can atherosclerosis lead to

A

hypertension

stroke

82
Q

cardiovascular disease

A

coronary artery disease
heart attack - angina (chestpain)
sudden cardiac death
stroke

83
Q

coronary artery disease

A

heart doesn´t get enough oxygen because of atherosclerosis in coronary arteries

84
Q

stroke

A

brain doesn´t get enough oxygen

85
Q

total cholesterol

A

made out of fat

< 200 mg/dl

86
Q

LDL Cholesterol

A

bad cholesterol
optimal < 100 mg/dl
can have higher LDL if also high HDL exists

87
Q

HDL cholesterol

A

good cholesterol
male > 45 mg/dl
female > 55 mg/dl

88
Q

triglyceride

A

minimal form of fats we eat

after digestion

89
Q

exercise benefits

A 
decrease BP
increase HDl-Cholesterol
helps maintain weight
prevent/controls diabetes
strengths heart muscle
90
Q

non-modifiable risk factors of cardiovascular disease

A

family history
aging
male gender
ethnicitiy

91
Q

prevention of cardiovascular disease

A 
dietary change
regular exercise
avoid tobacco
know/manage BP
know/manage cholesterol
92
Q

what creates a stretch reflex

A

muscle spindle reflex

93
Q

what causes angina

A

lack of oxygen delivered through coronary arteries to the heart

94
Q

what for of muscle contraction resists/overcomes gravity

A

resists - eccentric contraction

overcome - concentric contraction

95
Q

what kind of occupation predominantly uses isotonic contractions

A

physical therapists

96
Q

FITT to increase size

A

high # of sets to result in hypertension

moderate weight

97
Q

FITT to increase strength

A

high weights and high # of rest

98
Q

FITT to increase endurance

A

high # of reps

minimal rest

99
Q

when do we see doms mostly

A

24 - 48 hours after workout

disappears 72 hours after workout

100
Q

why can we not say somebody is a flexible or non flexible person

A

because it is always specific to one specific joint not the entire body

101
Q

what are core muscles

A

abdominal, spinal muscles, and glutes

Nufs 163 Physical Fitness + Nutrition (4 decks)

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