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Exercise And Physiology Midterm > Midterm Review > Flashcards

Midterm Review Flashcards

1
Q

carbohydrates

A

Provide energy

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2
Q

Energy production

A

Glucose and fructose used
Excess glucose is turned to fat and glycogen
Cells in brain blood and kidneys require a constant supply of glucose

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3
Q

Glycogen

A

Body’s storage from glucose
Complex carbohydrate

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4
Q

Dietary fibre

A

Found in whole foods
Recommended 25 g for woman and 38 g for men

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5
Q

Functional fibre

A

Non-digestible carbs extracted from foods or produced through refining processes

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6
Q

Dietary fibre

A

Non digestible carbs found naturally in plant foods

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7
Q

Total fibre

A

Functional + dietary

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8
Q

Benifits of fibre

A

Constipation
Reduces blood sugar
Lowers cholesterol
May help prevent cancer

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9
Q

Fats

A

Lipids
Contributes to sensation of feeling full

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10
Q

Saturated fats

A

Solid at room temp
Animal products, coconut oils

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11
Q

Unsaturated fats

A

Liquids at room temp
Plants oils, nuts/ seeds, olive oil

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12
Q

Protein

A

Essential structure component
Involved in virtually every biological cell process

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13
Q

Energy in foods

A

Fat: 9kcal-g
Protein: 4 kcal-g
Alcohol: 7kcal-g
Carbs: 4 kcal-g

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14
Q

Three main energy needs

A

Basal metabolism
Physical activity
Dietary thermogenesis

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15
Q

Basal metabolism

A

Energy required to maintain normal and life sustaining body functions
-body temp
-tissue renewal
60-70%

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16
Q

Physical activity

A

Energy needed for muscular work
10-35%

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17
Q

The rich effect of food (thermogenesis)

A

Energy expanded during digestion, absorption, transport and storage of nutrients from food
5-10%

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18
Q

Vitamin C

A

Common cold and antioxidants

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19
Q

Vitamin D

A

Osteoporosis and chronic inflammation
Strong bones
The sun
D3- the sun
D2- plants supplementes

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20
Q

Calcium

A

Osteoporosis
Woman are worse than men, but men still affected
Peak bone density is around 30-40 yo

21
Q

Calcium food sources

A

Dairy, fish, greens, almonds, SUN

22
Q

Other things that influence osteoporosis risk factors:

A

Physical inactivity
Genetics
Females/ menopause
Unhealthy practices (smoking, alcohol, bad diet)

23
Q

Iron deficiency

A

Symptoms: weakness, fatigue, short attention span, poor appetite, irritability
Common in young children and woman, or ppl who have lost blood
If untreated could develop anemia
Vitamin C can improve iron absorption

24
Q

Iron food sources

A

Liver, beef, fish (animal sources)
Plants and egg sources

25
Q

Sodium

A

Sodium and potassium pump and water balence within the body
Too much is bad
Can increase bp

26
Q

Potassium

A

Good health Benifits
Increased fruit and veggie intake

27
Q

Fat recommendations

A

Don’t fear fat from whole foods
Choose quality fat vs low fat
Focus on omega 3 essential fatty acids from fish sources
Don’t burn fry or char fat when cooking

28
Q

Classify movement

A

Type of activity
Exercise intensity
Exercise duration

29
Q

Type of activity

A

Aerobic-oxygen long distance
Anaroebic- short distance

30
Q

Exercise duration

A

Sprint vs long distance

31
Q

Exercise intensity

A

Maximal
Submaximal: absolute workload, relative work load
Supramaximal

32
Q

ATP

A

Molecule that allows for quick and easy energy
A form of chemical energy
Energy is released when bonds are broken

33
Q

Ways training affects carbohydrate metabolism

A

Increases efficiency of systems that use carbs for fuels
Increases # of mitochondria
-more mitochondria=more potentionl for aerobic metabolism

34
Q

Exercise

A

Bodily exertion or muscular activity that requires a lot of energy above resting level, results in voluntary movement

35
Q

Exercise response

A

Physiological responses that occur during or after the workout
Can include HR and breathing, sweating, lactate are produced

36
Q

Training

A

Consistent or chronic progression of exercise to improve physical function and can better your health or sport performance

37
Q

Respiratory rate

A

12-16 breaths per minute
Inspiration: active (uses muscles)
Expiration: passive (muscles relax)

38
Q

Effect of training on ventilation

A

Training has no significant effect on lung structure and function at rest.
Even during maximum exercise lungs are not filled to capacity

39
Q

Elastic resistance

A

Increases in the lungs during exercise as breathing increases

40
Q

Cardiovascular system

A

heart functions as the pump to move blood throughout the body
Acts as transportation to move gases, nutrients and other substances

41
Q

Anatomy of heart

A

Atria receives heart
Ventricles eject blood
Left ventricle is thicker to eject blood
Valves prevent backflow

42
Q

Cardiac output CO/Q

A

Amount of blood pumped per unit of time
CO/Q = SV x HR divided by 1000
At rest = 5 L/min
Males = 5.6 L
Females= 4.9 L

43
Q

Stroke volume

A

LVedv - LVesv

44
Q

PROM

A

Passive ROM
When the physiotherapist helps and patient can’t move on their own

45
Q

AAROM

A

Active assisted ROM
Joint receives partial assistance

46
Q

AROM

A

Active ROM
When apposition muscles contract and relax
Patiently does movement on their own

47
Q

ROM Effects

A

Increases movement
Decreases pain
Maintains joints and soft tissue
Prevents contracture development
Enhances synovial fluid

48
Q

Types of stretching

A

Static: prolonged duration
Dynamic: controlled movement
Pre contraction stretching: PNSF: both contraction and stretching of a muscle

49
Q

muscle and connective tissue

A

Thin filaments : actin
Thick filaments: myosin

Exercise And Physiology Midterm (2 decks)

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