Midterm #4 Flashcards
how do we maintain body weight
energy input = energy output
body weight
on the scale
body mass index values
< 18.5 signal for malnutrition or disease
18.5 - 25 healthy
> 25 overweight
> 30 obese
problems that come with obesity
Cardiovascular disease cancers hypertension erectile dysfunction gallbladder and kidney disease type II diabetes respiratory problems psychological problems ...
causes of obesity
positive caloric balance
genetic factors
environmental factors
environmental factors that can lead to obesity
Kcal intake - amount/type of food
physical activity
what is body composition
relation between lean body weight and fat weight
reflects the composition of body weight
essential amount of body fat
males -> 3-5%
females -> 8-12%
where is storage fat or nonessential body fat stored
adipose tissue
overweight
weight above recommended range for good health
overfat
excess body fat
methods to assess body composition
air displacement plethysmography hydrostatic weighing skinfolds BIA scanning methods
fat % in obese population
males: > 25%
females: > 35%
distribution of body fat
android or male pattern
gynoid or female pattern
android body fat distribution
abdominal fat
greater health risk
gynoid body fat distribution
fat in hips, buttocks, thighs
more resistant to change
what causes an increasing risk of CHD
weight hip ratio in male > 0.94, in females > 0.82
key factors of metabolic syndrome
large waistline high blood pressure high fasting blood sugar high triglycerides low HDL
when does a person have the metabolic syndrome
when they suffer from 3 out of 5 key factors
conditions associated with metabolic syndrome
chronic inflammation
erectile dysfunction
fatty liver diseases
what can metabolic syndrome lead to
increasing risk of heart disease -> more in men than in women
diabetes mellitus
disease that disrupts normal metabolism
process of diabetes
interference of pancreas´ secreation of insulin -> buildup of blood glucose
type I diabetes
5-10%
pancreas produces little or no insulin
usually strikes before 30
mediactions to control blood sugar
type II diabetes
90-95%
develop slowly
pancreas doesn´t produce insulin or cells are resistant to it
usually at age over 40
prediabetes
blood glucose levels higher than normal - not full diabetes level
what is diabetes associated with
kidney failure nerve damage circulation problems retinal damage and blindness heart attacks, strokes, and hypertension
methods that are affective for people with prediabetes
refular physical activity
moderate diet
modest weight loss
how does exercise help to prevent diabetes
makes cells more sensitive to insulin and helps stabilize blood glucose levels
what is weight loss due to
reduction in fat cell size
no change in # of fat cells
Kcals of 1LB of body fat
3500 Kcals
what causes weight loss
negative caloric intake
decrease in calory intake by 500-1000 Kcals/day
increase caloric expenditure through physical activity
safe weight loss
1-2 lbs/week
importance of exercise independent of weight loss
improves BP, glucose, body fat distribution
lowers risk of CVD, diabetes, premature death
recommended FITT principle
F 5-7 days/week
I lower intensity -> 40/50 - 70% HRR
T 45-60+ min
T aerobic and resistance
what does very low body fat/female athlete triad lead to
reproductie, circulatory, respiratory and immune system disorders
parts of the female athlete triad
disordered eating
amenorrhea - menstrual disturbance
decreased bone density
what causes weight gain
genetics
diet
resistance training to increase muscle mass
what is flexibility
joint specific range of motion
highly adaptable
anatomical and physiological factors
static flexibility
reach and maintain a position
dynmaic flexibility
move through range of motion with minimal resistance
factors influencing flexibility
joint structure
muscle length and elsticity
nervous system
what are benefits of flexibility
joint health preventing lower back pain injury prevention reducing doms relaxation ...
methods to assess flexibility
sit and reach
gonometry
FITT principle to develop flexibility
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
types of stretches
static ballistic dynamic proprioceptive neuromuscular facilitation active vs. passive
factors that can lead to back pain
muscle strength and endurance posture body mechanics BW occupational factors disk changes
methods to manage back pain
accute -> cold, followed by heat, limited bed rest (1-2 days)
moderate physical activity
chronic -> treatment vary
back exercise program
min 3 D/WK
focus on muscle endurance
cardiorespiratory endurance
spinal stabilization
responsibilities of core muscles
stabilize spine and transfer force between upper and lower body
cardiorespiratory endurance
ability to perform prolonged large muscle dynamic exercise at moderate to high intensities
body mass index reliable to assess body composition
no because it only determines relation between body weight and height
muscle strength
maximal muscle force
single contraction
muscle endurance
sustained submaximal effort resist fatigue
responsibilities of the skeletal system
support weight bearing protects internal organs store minerals bone marrow sites for muscle attachement
properties of muscles
excitability
conductivity
contractility
extensibility/elasticity
parts of muscle structure
myofilaments -> myofibrils -> muscle fibers -> fasciculi -> muscle
location of sliding filament theory of muscle contraction
sarcomere
cause of sliding filament theory of muscle contraction
nerve impulse
release of calcium solitting of ATP
formation of cross bridges
what is a motor unit
motor nerve and all by it controlled muscle fibers
fine vs. coarse control
how many muscle fibers are contracted
hand vs. quadrizeps
all-or-none principle
if action potential arrives full muscle fiber get contracted
how does activation of motor units gets masured
electromyography (EMG)
muscle fiber types
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
types of muscle contraction
isotonic
isokinetic
isometric
isotonic muscle contraction
concentric -> shortening
eccentric -> legthening
isometric muscle contraction
no change in muscle length
FITT principle to improve fitness
F 2+ day/wk, non-consecutive
I to fatigue
T min 1 set 8-12 reps
T 8-10 exercises, major muscle groups
training guidelines for appropriate workout to stay fit
correct technique, full range of motion controlled breathing and motion opposing muscle groups from large to small muscle groups warm-up, cool-down safety
what causes muscle growth
nutrition -> protein, carbs
exercise -> resistance, strength training
forms of muscle growth
hypertrophy -> increase in size of fiber
hyperplasia -> increased # of fibers
what causes delayed onset of muscle soreness (DOMS)
microinjuries to muscle fibers -> inflammation
muscle is rebuilding
reduces soreness from future workouts
benefits of resistance training
increase in performance prevention of injuries improvement of body composition self image muscle and bone health preventing chronic disease
causes of hyptertension
space decrease increase in blood volume - cardiac output resistance to blood flow heart is getting tired atherosclerosis
1 cause of death within the U.S.
cardiovascular disease
causes for cardiovascular disease
hypertension
atherosclerosis
amount of adults that have high blood pressure
1/3
normal heart rate
120/80
main risk factors that can lead to hypertension
high blood pressure diabetes bad cholesterol physical inactivity smoking obesity
what is atherosclerosis
plague within arteries due to LDL
loss of vessel elasticity
due to aging
more vulnerable to blood clots
what can atherosclerosis lead to
hypertension
stroke
cardiovascular disease
coronary artery disease
heart attack - angina (chestpain)
sudden cardiac death
stroke
coronary artery disease
heart doesn´t get enough oxygen because of atherosclerosis in coronary arteries
stroke
brain doesn´t get enough oxygen
total cholesterol
made out of fat
< 200 mg/dl
LDL Cholesterol
bad cholesterol
optimal < 100 mg/dl
can have higher LDL if also high HDL exists
HDL cholesterol
good cholesterol
male > 45 mg/dl
female > 55 mg/dl
triglyceride
minimal form of fats we eat
after digestion
exercise benefits
decrease BP increase HDl-Cholesterol helps maintain weight prevent/controls diabetes strengths heart muscle
non-modifiable risk factors of cardiovascular disease
family history
aging
male gender
ethnicitiy
prevention of cardiovascular disease
dietary change regular exercise avoid tobacco know/manage BP know/manage cholesterol
what creates a stretch reflex
muscle spindle reflex
what causes angina
lack of oxygen delivered through coronary arteries to the heart
what for of muscle contraction resists/overcomes gravity
resists - eccentric contraction
overcome - concentric contraction
what kind of occupation predominantly uses isotonic contractions
physical therapists
FITT to increase size
high # of sets to result in hypertension
moderate weight
FITT to increase strength
high weights and high # of rest
FITT to increase endurance
high # of reps
minimal rest
when do we see doms mostly
24 - 48 hours after workout
disappears 72 hours after workout
why can we not say somebody is a flexible or non flexible person
because it is always specific to one specific joint not the entire body
what are core muscles
abdominal, spinal muscles, and glutes
