Options C & D Flashcards
1
Q
Habitual Physical Activity
A
any regular movement associated with energy expenditure
2
Q
Exercise
A
physical activity that is planned, purposeful, and meant to improve physical fitness
3
Q
Sport
A
organized activity with rules and competition
4
Q
Physical Fitness
A
determination of health and sometimes skill
5
Q
Hypokinetic Disease
A
disease associated with a lack of physical activity
6
Q
What are some examples of hypokinetic disease? (3)
A
- coronary heart disease
- obesity
- type 2 diabetes
7
Q
Epidemiology
A
branch of medical science that studies occurrence, transmission, and control of epidemic diseases by studying large groups of people
8
Q
Disease Prevalence
A
estimates how common a particular disease is
9
Q
What are some societal changes that lead to hypokinetic disease? (3)
A
- introduction of motor vehicle
- changes in employment
- changes in diet
10
Q
How has the introduction of the motor vehicle led to more hypokinetic disease?
A
there is now more sitting
11
Q
How have changes in employment led to more hypokinetic disease?
A
jobs are more office based leading to increasing sedentary bouts
12
Q
How have changes in diet led to more hypokinetic disease?
A
increase in fast food resulting in higher saturated fats and sugars
13
Q
Cardiovascular Disease
A
term given to a group of disorders of the heart and blood vessels
14
Q
What are examples of cardiovascular disease? (3)
A
- hypertension
- coronary heart disease
- stroke
15
Q
Coronary Heart Disease
A
develops when the arteries of the heart cannot deliver enough oxygen-rich blood to the heart
16
Q
Coronary Circulation (3)
A
- circulation of blood in vessels that supply heart muscle
- coronary arteries supply oxygenated blood to heart
- cardiac veins drain away deoxygenated blood
17
Q
Right Coronary Artery
A
supplies oxygenated blood to right side of heart
18
Q
Left Anterior Descending Artery
A
supplies oxygenated blood to left side of heart
19
Q
Coronary Artery Disease
A
heart’s arteries can’t carry needed oxygen & nutrients to itself due to arteries being damaged, diseased, or blocked
20
Q
Atherosclerosis (2)
A
- accumulation of fat, cholesterol, and other substances in artery walls forming hard structures called plaques
- narrowing of arteries
21
Q
What can atherosclerosis lead to? (2)
A
- heart attack
- stroke
22
Q
Heart Attack
A
blood clot around a broken plaque blocks blood flow to heart causing death of heart muscle
23
Q
Stroke
A
blockage in a blood vessel carrying oxygen/nutrients to brain is blocked causing death to brain tissue
24
Q
What are heart disease risk factors? (4)
A
- smoking
- sex
- diabetes
- race
25
Why is smoking a risk factor for heart disease?
damages blood vessels
26
Why is sex a risk factor for heart disease?
estrogen is cardioprotective
27
Why is diabetes a risk factor for heart disease?
damages blood vessels and nerves that supply heart
28
Why is race a risk factor for heart disease?
rates of heart disease are higher in African-Americans
29
Metabolic Syndrome (2)
- conditions occurring together that increase the risk of heart disease, stroke, and type 2 diabetes
- the proportion of sedentary time is strongly related to metabolic risk
30
What types risk factors for cardiovascular disease are physically inactive people likely to have? (4)
- high blood pressure
- low HDL-cholesterol
- type 2 diabetes
- obesity
31
What precautions should physically inactive people take to reduce risk of heart disease? (2)
- reduce sedentary activity
- increase regular physical activity
32
How does habitual exercise lower coronary heart disease risk? (3)
- increasing the size of the coronary arteries and making them less likely to get blocked
- improving the ability of arteries to vasodilate to increase blood supply
- help to maintain high levels of HDL-cholesterol which removes excess cholesterol from the body
33
Obesity
excess of body fat so that health is endangered
34
How is obesity indirectly measured? (2)
- BMI
- waist circumference
35
BMI equation
weight/height^2
36
What are some consequences of obesity? (3)
- cardiovascular disease
- hypertension
- type 2 diabetes
37
How is cardiovascular disease a consequence of obesity?
pro-inflammatory cytokines produced by adipose tissue induces cardiac dysfunction and promote atherosclerotic plaques
38
How is hypertension a consequence of obesity?
obesity activates the sympathetic nervous system and the renin-angiotensin system
39
How is type 2 diabetes a health risk of obesity?
obesity causes increased levels of fatty acids and inflammation, leading to insulin resistance
40
Energy Balance
balance of energy intake compared to energy expenditure
41
Energy Expidenture
combination of basal metabolic rate and physical activity
42
What is the energy balance formula for weight gain?
energy intake > energy expenditure
43
What is the energy balance formula for weight loss?
energy intake < energy expenditure
44
What is the energy balance formula for stable weight?
energy intake = energy expenditure
45
How can stable energy balance be maintained?
through having a physically active lifestyle
46
What is energy balance affected by? (3)
- food intake
- resting metabolic rate
- physical activity
47
What does decreased energy intake lead to?
↓ metabolic rate & energy pay out
48
What does increased energy intake without exercise lead to?
weight gain and increased metabolic rate
49
What controls appetite regulation? (2)
- hormones (leptin and ghrelin)
- they pass to appetite control center in brain that regulates feelings of hunger and satiety
50
Where are hormones produced after eating? (2)
- stomach
- small intestine
51
Leptin (4)
- inhibits hunger
- secreted by fat cells and works on brain
- affected by stress and sleep
- plays major role in hypertension and cardiovascular disease
52
Ghrelin (3)
- promotes hunger
- secreted by cells of stomach when stomach is empty or stretched
- works on the brain
53
Diabetes (2)
- disease characterized by elevated blood glucose concentrations
- occurs when your body doesn't use insulin properly or does not make enough insulin
54
Insulin
hormone made in your pancreas that signals the movement of glucose into cells for ATP production
55
Type 1 Diabetes (3)
- individuals with type 1 diabetes don't produce insulin
- caused by autoimmune destruction of beta cells in pancreas
- occurs before 40
56
How can type 1 diabetes be treated?
injections of insulin to control blood glucose
57
Beta Cells
pancreatic cells that produce insulin
58
Type 2 Diabetes (4)
- insulin resistant diabetes
- cells can't recognize insulin or effectively import glucose
- preventable disease
- occurs in overweight adults over 40
59
How can type 2 diabetes be treated? (2)
- diet and exercise
- oral medication or insulin
60
What are risk factors for diabetes? (3)
- obesity
- physical inactivity
- diet high in saturated fats and sugars
61
What are some health effects of diabetes? (3)
- blindness
- kidney disease
- nerve damage
62
How can blindness be a consequence of diabetes?
excess blood glucose damages capillaries of the retina and causes cataracts
63
How can kidney disease be a consequence of diabetes?
excess glucose damages blood vessels in kidneys that filter waste from blood
64
How can nerve damage be a consequence of diabetes?
excess glucose damage capillaries to nerves
65
Bone density (4)
- amount of minerals in a certain volume of bone
- determines bone strength
- increase from birth to 35-45 years of age, then decreases
- females have lower peak density than males
66
Osteoporosis (2)
- progressive disease resulting in decreased bone mass and density
- causes increased fragility and susceptibility to fracture
67
What are risk factors for osteoporosis? (3)
- increased age
- sex
- diet
68
How is sex a risk factor to osteoporosis?
women are increased risk as bone density drops rapidly with estrogen after menopause
69
How is diet a risk factor for osteoporosis?
the body needs calcium and vitamin D or it is taken from the bones
70
What are consequences of osteoporosis? (2)
- increased fragility
- increased susceptibility to fracture
71
What can osteoporosis cause? (3)
- disability
- reduced quality of life
- financial and psychosocial consequences
72
What factors influence the development of osteoporosis? (2)
- peak bone mass as a young adult
- rate of bone loss with ageing
73
What can improve bone health in children and adolescents?
increased physical activity
74
What type of lifestyle is associated with osteoporosis?
sedentary
75
How is weight-bearing exercise essential for bone health? (3)
- increases bone density
- specific to bones involved in exercise
- resistance training gives greater changes in bone density than endurance training
76
What can overly intense training give rise to? (3)
- low body weight
- eating disorders
- gives rise to menstrual dysfunction and bone demineralization
77
What are the exercise recommendations for people ages 5-17?
- 60 minutes of aerobic activity per day
- 3 days with intense activity
- 3 days should include muscle and bone strengthening
78
What are the exercise recommendations for people ages 18-64? (3)
- 150-300 minutes of moderate activity per week
- aerobic activity sessions should be at least 10 minutes
- muscle strengthening for two or more days
79
What are exercise recommendations for people ages 64+? (4)
- 150-300 minutes of moderate activity
- aerobic activity session should be at least 10 minutes
- muscle strengthening for two or more days
- adults with poor mobility do activity to enhance balance and prevent falls 3 or more days per week
80
What are the aims of exercise in people with hypokinetic disease? (3)
- alleviate symptoms
- reduce need for medication
- reduce risk of disease recurrence
81
What are barriers to physical activity? (3)
- uncontrolled disease
- existing musculoskeletal injuries
- triggering other health issues
82
Mood
state of emotional arousal of varying duration
83
What is exercise mentally useful for? (3)
- reducing tension, fatigue, anger
- improving sleep quality
- enhancing self-esteem
84
What are the psychological mechanisms of mood enhancement? (3)
- feeling of success
- positive social interactions
- improved self-esteem
85
What are the physiological mechanisms of mood enhancement? (3)
- increases blood and oxygen supply to brain
- reduces muscular tension
- increases neurotransmitters (endorphins and serotonin)
86
Endorphin
pain relief and feelings of well-being
87
Serotonin (2)
- increases feelings of well-being
- deficiencies contribute to anxiety and depression
88
Clinical Depression (3)
- considered a mental illness clinical condition
- treated with medication
- physical inactivity has been shown to be related to higher levels of depression
89
What are some features of exercise programs that alleviate depression? (3)
- enjoyable
- no competition
- self-paced
90
Anxiety
excessive worry over prolonged periods causing distress that interferes with everyday life
91
What are some personal barriers to physical activity? (3)
- demographics (age or sex)
- cognitive variables (thinking they are too old or fat)
- bad habits
92
What are some environmental barriers to physical activity?
- cultural norms within ethnic groups
- lack of effective role models
- characteristics of physical activity offered
93
What are some strategies for enhancing adherence to exercise? (3)
- environmental approaches
- reinforcement approaches
- social support from significant other
94
Environmental Approaches
prompts, contracting, perceived choice of exercise
95
Reinforcement Approaches
rewards for attendance and participation
96
Social Support from Significant Others
others joining in and providing motivation
97
What can negative addictions to exercise cause?
cause negative life choices and relationship issues
98
What are symptoms of negative exercise? (3)
- withdrawal
- awareness of compulsion
- increase priority of exercise
99
Digestive System
group of organs involved in digestion of food
100
Ingestion
act of taking food into body
101
Digestion
chemical and mechanical breakdown of food into nutrient molecules
102
Mouth (2)
- site of mechanical and chemical digestion
- digestion begins in mouth
103
Mechanical Digestion in the Mouth
chewing of food
104
Chemical Digestion in the Mouth
saliva with enzyme molecules breaking down food
105
Esophagus
receives bolus from mouth and uses peristalsis to transport food into stomach
106
Stomach (2)
- hollow, muscular digestive organ made of rugae, mucosa, and lumen
- does mechanical and chemical digestion
107
Rugae
inner folded layer
108
Mucosa
protective lubricant made by mucous membrane
109
Lumen
hollow space for mechanical and chemical digestion
110
How does the stomach mechanically digest food?
muscle contractions mix bolus into chyme and empty into small intestine
111
How does the stomach chemically digest food?
gastric juice with hydrochloric acid breaks down food and activates digestive enzymes
112
Small Intestine (2)
- further digests food and absorbs nutrients
- composed of duodenum, jujenum, ileum, villi, and microvilli
113
What is the function of the duodenum?
chemical digestion
114
What is the function of the jejunum and ileum?
nutrient absorption
115
Villi and Microvilli
small finger-like structures that increase surface area for nutrient absorption into blood
116
Liver
organ that assists with metabolism, digestion, detoxification, and elimination of substances from body
117
What are the functions of the liver? (2)
- produces and secretes bile into small intestine
- production of lymph for the transport of fat
118
Gallbladder
stores and releases bile
119
Pancreas
produces digestive enzymes that are secreted into upper part of small intestine and hormones
120
What are functions of the pancreas? (2)
- make enzymes that help with digestion
- makes hormones to control blood sugar
121
Large Intestine
roles in water balance and vitamin absorption
122
What are functions of the large intestine? (3)
- absorb water and electrolytes
- main site of solid feces production
- stores feces until discharged by intestinal muscle movements
123
Enzymes
proteins that speed up chemical reactions
124
Digestive Enzymes
enzymes that break down carbs, fats and proteins into small, absorbable molecules
125
What are digestive enzymes secreted from? (5)
- salivary glands
- stomach
- pancreas
- liver
- small intestine
126
What conditions must an enzyme have to function best? (2)
- optimum temperature
- optimum pH
127
What is the optimum pH for digestive enzymes of the mouth?
5.5 - 7.5
128
What is the optimum pH for digestive enzymes of the stomach?
1.0 - 4.0
129
What is the optimum pH for digestive enzymes of the small intestine?
6.0 - 8.0
130
What enzymes break down carbohydrates? (2)
- salivary amylase
- pancreatic amylase
131
Salivary Amylase
speeds up breakdown of complex carbs such as starch and glycogen in mouth
132
Pancreatic Amylase
secreted into upper part of small intestine to speed up breakdown of complex carbs
133
What enzymes break down proteins? (2)
- pepsin
- trypsin
134
Pepsin
breaks down proteins in stomach
135
Trypsin
breaks down proteins in small intestine
136
Emulsification
fat is dispersed into small globules using bile from liver
137
What enzyme breaks down fats?
lipase
138
Lipase
produced by pancreas and secreted into small intestine to digest fats into fatty acids
139
What is the process of absorption in the small intestine? (5)
1. move through the brush-border membrane (microvilli center increase surface area for absorption)
2. pass through cytosol of absorptive cells
3. pass through basolateral membrane
4. glucose and amino acids enter the capillary network to get to blood
5. fats enter lymphatic system then blood
140
Why is water essential? (3)
- it is a medium for chemical reactions
- it regulates body temperature
- it transports nutrients to cells and wastes from cells
141
How much of total body mass is water?
50 - 70%
142
What is the ratio of fat to water relative to total body mass in obese people?
there is more fat contributing to mass rather than water
143
What is the ratio of fat to water relative to total body mass in trained athletes?
there is more water contributing to mass rater than fat
144
Intracellular fluid
inside cells, 45% of body water
145
Extracellular fluid
outside cells, 55% of body water
146
What are examples of extracellular fluids? (3)
- saliva
- blood plasma and lymph
- fluid in eyes
147
How is water homeostasis (balance) maintained?
by monitoring variables and making changes as necessary using negative feedback
148
What does the body do in response to too much water?
bladder fills and signals urine release
149
What does the body do in response to too little water? (2)
- water is retained
- we perceive thirst
150
How is water replaced in the body? (3)
- ingestion of food
- drinking fluids
- metabolism
151
How does the brain respond to low body fluid levels? (3)
- receptors in the hypothalamus are stimulated
- leads to increased thirst
- leads to stimulation of pituitary gland to release ADH
152
What happens when ADH acts on the kidneys? (2)
- increases water permeability of renal tubules and collecting ducts
- leads to increased reabsorption of water
153
osmolarity
amount of dissolved solutes in a solution
154
In how many steps does the kidney the maintain water balance?
5
155
What are the steps that the kidney maintains water balance?
1. glomerulus filters out large proteins from water and electrolytes in blood
2. filtered fluid moves into the descending loop of Henle
3. water is lost from descending loop of Henle to medulla
4. salt is lost from the ascending loop of Henle to medulla
5. water is reabsorbed by body from the collecting duct
156
Glomerulus
bundle of capillaries
157
Loop of Henle (5)
- medulla tissue has a high osmolarity
- wall of descending loop if permeable to water, but not salts
- water is absorbed passively into medulla
- wall of ascending loop is permeable to salts, but not water
- salts are actively pumped out of ascending loop into medulla
158
ADH (2)
- regulates how much water is lost from the collecting duct
- increases permeability of collecting duct walls
159
What does is mean when blood osmolarity is increased?
increased sodium concentration
160
How does ADH maintain water balance when sweating? (5)
- increased blood osmolarity stimulate hypothalamus
- causes pituitary gland to secrete ADH
- ADH ats on kidneys to increase reabsorption of water
- increases permeability of collecting ducts to water
- less water is eliminated
161
How is hydration status monitored? (2)
- body mass monitoring
- urine analysis
162
body mass monitoring
mass is measured before and after training and drinking behavior recorded
163
urine analysis
monitor urine concentration using color, specific gravity, osmolarity
164
Why must water intake be increased during training?
to compensate for dehydration, heat exhaustion, or heat stroke
165
Heat stroke
body loses ability to cool
166
What are consequences of heat stroke? (3)
- organs swell
- heart stops
- brain shuts down
167
What happens to electrolytes during exercise?
sweating during long exercise causes electrolytes to be lost
168
How are electrolytes retained or replenished? (2)
- electrolyte regulatory hormone is released (ADH)
- drinking proper amounts of electrolytes in drinks
169
What are the three routes the body expends energy? (3)
- basal metabolic rate
- thermic effect of feeding
- thermic effect of activity
170
Basal Metabolic Rate
rate of metabolism under standard conditions
171
Thermic Effect of Feeding
energy needed to digest food and to absorb, transport and store the nutrients from it
172
Thermic Effect of Activity
energy used in any type of physical activity
173
Where is energy acquired from?
food
174
Why do we have energy stores?
to make ATP
175
How is energy stored for each macromolecule? (3)
- fats in adipose tissue
- carbs in muscle and liver
- proteins are not used often
176
Body composition (2)
- fat mass
- fat free mass
177
Lean Body Mass
all body mass minus nonessential fat
178
How is body composition measured? (2)
- fat calipers
- bioelectrical impedance
179
Bioelectrical Impedance
electricity flows easier through muscle with increased water content, there is less impedance through fat
180
What is variation in FM and FFM based on? (4)
- gender
- diet
- level of physical activity
- sports
181
Why are endurance athletes leaner? (3)
- weight bearing tasks are demanding for those with a high percentage of body fat
- too much much muscle mass is a lot to carry
- body fat limits endurance and movement through space
182
Why do strength and power athletes tend to be muscular?
higher amounts of fat contribute no strength and can limit speed
183
What is essential to bone health?
weight bearing exercise
184
How can fat free mass be increased? (2)
- strength training causes muscle hypertrophy with positive energy balance
- need adequate protein intake
185
How can fat mass be decreased? (4)
- low carb diets to decrease insulin secretion and induce ketosis
- high fiber foods to enhance satiety
- creatine monohydrate
- increase high intensity exercise
186
What are dietary practices to change body composition? (4)
- gaining muscle mass
- reducing body fat
- dehydration
- carb loading
187
Dehydration (as a method of reducing body composition)
some restrict food and fluid intake to temporarily achieve a lower body mass for a weight advantage
188
Carb Loading (2)
- eating carbs before competition maximizes glycogen stores
- used to delay fatigue
189
How do athletes lose electrolytes?
sweating
190
What does drinking fluids with carbohydrates allow for?
providing glucose that can be taken up by muscles and used for ATP
191
Sodium (4)
- the major ion lost in sweat
- the major electrolyte in the extracellular fluid
- maintains transmembrane electrical and chemical gradients
- stimulates glucose absorption
192
ergogenic aid
technique or substance used for the purpose of enhancing performance
193
What are examples of ergogenic aids? (3)
- sports drinks
- bars
- gels
194
What are some nutritional ergogenic aids in sports? (3)
- caffeine
- creatine
- bicarbonate
195
What is the mechanism of caffeine as an ergogenic aid? (3)
- CNS stimulant
- reduces discomfort and effort
- increases force
196
What is the benefit of caffeine as an ergogenic aid?
increase exercise performance at a range of intensities
197
What is the adverse reaction of caffeine as an ergogenic aid? (2)
- anxiety
- insomnia
198
What is the mechanism of creatine as an ergogenic aid? (2)
- increases muscle creatine content
- increases PCr resynthesis and muscle anabolism
199
What is the benefit of creatine as an ergogenic aid?
benefits strength, power, and sprinting
200
What is the adverse reaction of creatine as an ergogenic aid?
increased body mass
201
What is the mechanism of bicarbonate as an ergogenic aid?
increased burning tolerance to lactic acid
202
What is the benefit of bicarbonate as an ergogenic aid? (2)
- continue anaerobic high-intensity exercise for longer
- increased performance
203
What is the adverse reaction of bicarbonate?
gastrointestinal upset
204
Why must proteins be consumed daily? (2)
- the body has no storage capacity for protein
- proteins are constantly broken down into amino acids and resynthesized into proteins for various functions
205
What is the recommended intake of protein for adults?
0.8 gram/kg of body mass per day
206
What are good sources of protein? (2)
- meat and fish
- nuts
207
Who must protein intake increase for? (4)
- growing children
- people recovering from illness
- breastfeeding mothers
- those engaged in training
208
What are protein needs for olympic weightlifters? (2)
- protein intakes consumed at three to four meals will maximize muscle protein synthesis
- the best time for protein ingestion is after training for microscopic muscle repair
209
Glucose (3)
- carbohydrate
- primary fuel for activity
- stored in the body as glycogen
210
Type 1 Muscles (3)
- endurance activities require more ATP for fibers to contract longer
- more mitochondria
- lower glycogen content
211
Type 2A Muscles (3)
- high intensity activities require fast contraction with high muscle forces so anaerobic glycolysis is used
- less mitochondria
- medium glycogen content
212
Type 2B Muscles (2)
- maximum effort also requires anaerobic glycolysis for increase in speed and force
- high glycogen stores
213
What is a training strategy that can be used before a competition?
- 7-4 days prior to event low carb diet to increase glycogen synthase activity
- allows for minimal insulin releases
- beneficial for endurance
214
Tapering
reducing intensity and duration of workout 1 week before an important competition
215
What are the benefits of tapering? (4)
- increases amount of glycogen available for muscles
- keeps adaptations and eliminates fatigue and muscle soreness
- increases blood volume and red blood cell count
- improve performance
216
Glycemic Index
ranking system for carbohydrates based on how quickly food increases blood glucose levels
217
What should diet be like after competition?
high GI index foods
218
What is the benefit of a low GI diet?
low GI foods take longer to digest and raise blood sugar levels more slowly
