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Kin 121 > post midterm 2 > Flashcards

post midterm 2 Flashcards

1
Q

how many days can a 65kg person could endure forced starvation (resting/minimal activity)?

A

10-12 days with minimal activity

40-50 resting

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2
Q

where is the energy in the body derived from and what is the end result

A

the energy in the human body is derived from carbohydrates, fats, and proteins.
the end result of this breakdown is production of ATP

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3
Q

all the chemical reactions in the body require? the sum of these reactions is

A

they all require free energy and the sum is called metabolism

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4
Q

3 metabolic pathways to supply ATP to the muscle

A

Anaerobic (without oxygen)
1) alactic system (phosphocreatine)
2) lactic system
aerobic (with oxygen)
-3)oxygen system

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5
Q

phosphocreatine system, location, duration/ recovery, byproducts,

A

located in sacroplasm
simplest, fastest, high energy in short time
PC+ ADP—-> ATP+ creatine
free energy for muscle contraction (75% of energy as heat)
provides rapid supply of ATP as PC stored in the muscle
limited stores, but quick recovery (3 min)
lasts less than 10–12 seconds
no byproducts

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6
Q

Lactic acid system (anaerobic glycolysis) location, primary energy source, by products, duration/ recovery

A

located in sacroplasm
anaerobic breakdown of glucose
called anaerboic glycolysis
occurs in the sacrooplasm of muscle cell
does not require oxygen
pyruvate converted into lactic acid
provides energy as long as stores remain (20 sec to 3 min)
recovery 2 hours

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7
Q

glycolysis (anaerobic), energy yield,

A

a biochemical process that releases energy in the form of ATP from glycogen and glucose
lysis- breakdown of glyco
anaerobic process
the products of glycolysis (2 molecules of ATP, 2 molecules of pyruvate)

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8
Q

what is the primary source of substrates

A

carbs

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9
Q

oxygen system, location, primary energy source, byproducts

A

occurs in the mitochondria of muscle cell
about 300 per cell
primary energy source: glucose/glycogen (plus fats)
energy yield: 36 ATP
no lactic acid
18x more ATP per unit of glucose as anaerobic metabolism (was 2 ATP)

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10
Q

glycolysis (aerobic system)

A

in the presence of O2 no lactic acid produced
pyruvic acid enters the krebs cycle and the electron transport chain
without the presence of O2 lactic acid goes into the Cori cycle

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11
Q

cori cycle

A

lactic acid is taken to the liver to be metabolized back into pyruvic acid and then glucose

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12
Q

krebs cycle and cori cycle

A

biochemical processes used to resyntheisze ATP by combining ADP and P in the presence of oxygen
takes place in the mitochondrian
energy yield:
1 molecule of glucose is 36 ATP
1 molecule fat is up to 460 ATP

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13
Q

aerobic oxidative system

A

most important energy system in the body
blood lactate levels remain low
primary source of energy for exercise that is lasting longer than 10 min

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14
Q

substrates for the aerobic system/ utilization

A

carbohydrates (glucose.glycogen) and fats (triglycerides and fatty acids)
at rest: CHO and fats 50:50 for energy
max short duration exercise: nearly all CHO
mild to intense exercise: more cho than fat
prolonged, less intense exercise: more fat

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15
Q

interval training vs sprint training

A

interval training
20% increase in CP (creatine phosphate)
no change in ATP stores
increase in ATPase function
increase in enzyme function

sprint training
increaser in CP stores up to 40%
100% increase in resting ATP stores

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16
Q

how does training effect energy systems

A

increases in aerobic capacity due to primarily to: strength increases
greater tolerance to increased acidity

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17
Q

effect of training on anaerobic glycolytic system

A

lactic acid accumulation is a limiting factor in performance
rate of accumulation can be decreased by reducing the rate of lactate production, increasing the rate of lactate elimination

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18
Q

anaerobic threshold

A

the exercise intensity at which lactic acid begins to accumulate within the blood
the point during exercise where the person feels discomfort and burning sensations in their muscles
higher in trained individuals

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19
Q

aerobic power or VO2 max

A

evaluated by maximal volume of oxygen that can be consumed per kilogram of mass in a given time

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20
Q

factors that contribute to a high aerobic power

A

arterial oxygen content: depends on adequate ventilation and the O2 carrying capacity of the blood

cardiac output: Q= HR X Stroke volume
increased by elevation of the work of heart and increased peripheral blood flow

tissue oxygen extraction (a-VO2 difference): depends upon the rate of O2 diffusion from capillaries and the rate of O2 utilization

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21
Q

training the aerobic system

A

endurance training increases the max aerobic power of a invidual by 15-25% regardless of age
genetics play a role in adaptation
older people adapt slower
max aerobic power (Max VO2) peaks at 18-25

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22
Q

how does training affect “energy systems”

A

increases in aerobic capacity due to:
oxidative enzyme increase

increase glycogen stores

oxygen delivery capacity increased

increased triglyceride storage (fat) in muslce cells and increase in use of fat

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23
Q

cardio system

A

m

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24
Q

the primary roles of the cardiovascular system

A

1) to trasport oxygen from the lungs to the tissues
2) to transport Co2 from the tissues to the lungs
3) to trasnsport nutrients from the digestive system to other areas in the body
4) to trasnport waste products from the sites of production to sites of excretion

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25
Q

overview cardiovascular system (structures)

A

Heart
structure: chambers, heart tissue blood supply
function: neural drive, hemodynamics

vessels
structure: arteries, veins, capillaries
function: vasodilation, vasoconstriction

blood

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26
Q

the heart (structure)

A

heart is comprised of cardiac muscle (and vessels of smooth muscle) that pumps blood through the human body
consists of 4 chambers
atria: (right atrium and left atrium) –> receives blood from peripheral organs and pumps blood into the verntricles

ventricles (left and right)–> pump blood through the body
right ventricle: pumps blood to the lungs
left ventricle: pumps blood through the entire body (are larger with stronger walls than RV)

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27
Q

Right atrium/right ventricle

A

receives deoxygenated blood from the superior and inferior vena cava
the blood moves from the right atrium to the right ventricle and pumps it into the lungs
right ventricle pumps blood a short distance to the lungs
blood travels to the lungs via pulmonary arteries

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28
Q

how does the blood enter the left atrium?

A

pulmonary veins

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29
Q

left atrium/ left ventricle

A

the left atrium receives the oxygenated blood from the lungs and pumps it to the left ventricle
the blood is now oxygen rich and is transported to the entire body via aorta

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30
Q

chambers, diastole/ systole

A

blood flows throughout the chambers in both the right and left sides simultaneously
diastole: ventricles relaxing and filling with blood
systole: ventricles contracting, push blood through

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31
Q

rules of arteries and veins

A

arteries carry oxygenated blood, except the pulmonary artery
all arteries carry blood away from the heart
veins carry deoxygenated blood, except the pulmonary vein
all veins carry blood back to the heart

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32
Q

circulatory system neural drive

A

neural control over the heart is also through involuntary (autonomic) nervous system which is reponsive to:
emotional changes
co2 and o2 blood levels
proprioceptive changes

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33
Q

what causes the heart to speed up or slow down

A

depends on the need for blood and oxygen in the body

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34
Q

what causes the beating of the heart?

A

by the sinus node (sino atrial node)
the sinus node is a small bundle of nerve fibres that are found in the wall of the right atrium
the sinus node generates a action potential. which causes the muscle walls of the heart to contract
the atria contract before the ventricles, allowing the blood to be quickly pumped into the ventricles from the atria

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35
Q

hemodynamics

A

heart rate= beats per minute
avg 60-80 bpm

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36
Q

tachycardia/bradycardia

A

tachycardia: persistent resting rate >100
bradycardia: persistent resting rate <60

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37
Q

cardiac output

A

bpm x storke volume
stroke volume 60-80 ml beat
bpm 60-80

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38
Q

Max hr

A

highest heart rate achieved with all out effort
decreases about 1 beat/yr after 15 yr
in adults estimated max hr= 220- age

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39
Q

vessels (the peripheral circulatory system)

A

comprised of the arteries that carry blood away from the heart to the muscles and organs
and the veins that return blood to the heart
all the vessels are made up smooth muscle cells that allow them to contract or relax
regulate blood flow

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40
Q

arterial system

A

arteries branch into arterioles and then branch into capillaries
arteries—>arterioles—> capillaries

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41
Q

caplillaries

A

allow for the exchange of oxygen and nutrients from the blood to muscles and organs
allow blood to pick up the waste products and carbon dioxide from metabolism

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42
Q

valves

A

veins have valves
blood flow towards the heart open the valves
blood flow away from the heart closes the valves

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43
Q

redistribution of blood

A

at rest: 50% of blood to the liver and kidney, 15% of blood to muscles

heavy endurance training:
80% blood to the muscle

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44
Q

blood pressure, avg systolic/diastolic

A

blood pressure is when pressure is exerted on the vessels during systole/ dystole
systolic pressure avg 120 mmHg
diastolic pressure avg 80mmHg

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45
Q

blood qualities

A

plasma- approx 55% of blood
comprised mainly of water (90%)

formed elements- approx 45%
comprised mainly (99%) of red blood cells (erthyocytes)

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46
Q
A
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47
Q

the heart and exericse

A

exercise= increases heart rate via proprioreceptors. signal to heart centre in medulla, which signals heart to increase rhythm
muscular actvity increases venous return, which increase ventricular preload

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48
Q

affects of sustained exercise

A

creates a more efficient heart: somewhat increased the size of cavities and thickness of walls= cardiac hypertrophy
increased stroke volume
allows heart to beat more slowly at rest

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49
Q

pathway of blood in heart

A

inferior vena cava, superior vena cava—> right atrium—> r. atrioventircular valve—> right ventricle—-> pulmonary semilunar valve—pulmonary arteries— lungs—> left atrium–> l atrioventicular valve—> left ventricle—> aortic semilunar valve—> aorta—> artieries —-> capillaries—> veins

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50
Q

respiratory system

A

d
nigga wut

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51
Q

respiratory system roles

A

the primary role is to:
1) deliver oxygenated air to blood
2) remove carbon dioxide from the blood, a by-product of metabolism

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52
Q

the respiratory sytem includes:

A

the lungs
several passageways leading from outside to the lungs
muscles that move into and out of the lungs

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53
Q

overview of the respiratory system

A

air enters through the nose or mouth, where it is filtered, humidified, and adjusted to body temperature in the trachea(windpipe)
the trachea branches into the left and right bronchi which branch into bronchioles and then the respiratory broncioles
the right lungs is larger than the left

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54
Q

alveoli

A

the functional units of the lungs are the tiny air sacs, called alveoli
clustered in bunches like grapes, with a common opening into an alveolar duct called an alevolar sac

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55
Q

components of the respiratory system

A

diaphgram/ ribs
pharynx/tranchea
bronchioles/lungs

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56
Q

diphragm/rib function

A

diaphragm contracts and moves down
this causes increase in volume of chest cavity
this causes decrease in pressure

external intercostal muscles contract:
this causes ribs to elevate
this causes increase in vilume of chest cavitry
this causes decrease in pressure
air is sucked into lungs

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57
Q

pharynx/trachea function

A

air enters the nasal cavity
passes then to the pharynx
then passes the epiglottis and enters the glottis
before passsing the trachea on the way to the lungs
first branches in lungs are r and l bronchi, then the bronchioles then the alveoli

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58
Q

bronchioles/lungs- function

A

bronchi(primary/secondary/tertiary/terminal)
23+ branching bronchioles
alevolar sacs with surrounding capillary plexus (blood in alveoli for 0.75 sec)
pressure gradient= gas exchange
lung volume and capacity changes little with training.

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59
Q

contraction-circulation-respiration

A

muscle contractions need oxygen to continue beyond the anaerobic stage
99% of O2 that is transported in blood is chemically bonded with hemoglobin in the red blood cells

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60
Q

respiratory and response

A

receptors in aorta and in cartoid arteries are sensitive to partial presusures of O2 and Co2 and ph
these receptors send signal to brain medulla which sends to diaphragm and intercostal muscles

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61
Q

cardiovascular response

A

same as respiratory respone but the signals from the brain go to the heart
proprioceptive signals reach cardiac centre in medulla to increase heart rate

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62
Q

what by products does muscle contractions create that must be eliminated?

A

anaerobic produces lactic acid
aerobic needs O2 gives off CO2 and H2O

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63
Q

cardiorespiratory

A

d

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64
Q

cardiorespiratory (aerobic) fitness

A

ability to supply and use oxygen
over an extended period of time
in sufficient amounts
to perform normal and unusual activities

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65
Q

lack of aerobic fitness (effects)

A

negative effects include:
hypokinetic diseases
e.g. hypertenison, heart disease, chronic low back pain, obesity

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66
Q

effects of training (1)

A

increased stroke volume of heart
larger (hypertrophy) and more efficient heart
decreased heart rate at any given load
decreased recovery time
decreased blood pressure
decreased resting heart rate

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67
Q

effects of training (2)

A

increased O2 carrying ability capacity of blood
increased capillaries in muscles
increased O2 extraction in muscle
increased mitochondria in muscle
increased aerobic enzymes
increased storage- glycgoen, triglycerides in muslces and in liver
earlier and more efficient use of fats for fuel

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68
Q

how much aerobic activity do you need?

A

a minimum of 150 minutes MVPA weekly (spread over most days of week)

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69
Q

what is MVPA? Why over most days?

A

Moderate-vigrous physical activity, unable to speak fluent heavy breathing
time for recovery

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70
Q

FITT presciption

A

frequency: 5 days per week
intensity > your target HR or moderate to vigrous intensity
Time: 30 min. continuous exercise
Type: large muscle groups, rhythmic and continuous

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71
Q

Target heart rate/ predicting max Hr

A

= max heart rate x intensity
max heart rate via prediction
= 220- age

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72
Q

Karvonen equation

A

Target heart rate=
HRR x intensity + resting heart rate
= (MHR - RHR) x intensity + RHR
HRR= heart rate reserve
RHR= resting hR= pulse for 1 min
intesnity of exercise (50%, 80%)

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73
Q

developing cardiovascular fitness

A

developing CV fitness 8-12 weeks
first 2-3- preconditioning period - progress slowly and enjoy each workout helps reduce soreness

progressive resistance exercise (PRE)
gradually overloading bodys systems will develop additonal capacity

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74
Q

general public guidelines (resistance training)

A

-allow time for recovery (18-24 hours for aerobic)
-use it or lose it conduct next workout within 24-48 hours
- never train extremely hard on consecutive days
training extra hard no more than 3 days per week
use maintainece approach when reaching desire level of fitness
warm up and cool down
monitor your progress carefully

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75
Q

why warm up?

A

dont play as good, warmup prepars the body for performance
allow the body to thermoregulate better, if we are thermoregulating we wont overheat as quickly

76
Q

warm up guidelines

A

warm up 5-15 min
warm up until you begin to sweat or hR is elevated
begin activity within a few min
will not cause fatigue

77
Q

cool down guidlines

A

active cool down after workout
why active?
venous return will drop quickly and may casue blood poooling in the legs
leading to shock
decreased blood pressure
increased norepinephrine levels to compensate which may lead to cardiac problems

78
Q

Max Vo2

A

maximal value of oxygen consumption during an exercise test to exhaustion

79
Q

aerobic power

A

-the maximal rate at which the body can take up, transport, and utilize oxygen
-expressed as maximal –oxygen uptake or VO2
-the greater the O2 consumption the greater the aerobic power of fitness
-can be expressed in relative or absolute terms

80
Q

absolute VO2 max

A

expressed as a volume per unit time (L/min)
positively correlated with muscle mass
absolute max VO2 is useful within group comparasions
limited when comparing two groups that differ in mass or body composition

81
Q

absolute Vo2 max, based on size

A

a large person will have larger values than a small person
larger person has more muscle, but doesnt mean they are more fit
hence men have higher Vo2 max than women (10-15% lower)

82
Q

relative vo2 max equation

A

expressed in relation to mass
units are ml/kg/min
relative VO2= absolute Vo2 (L/min) / mass (kg)

83
Q

impwhy is Vo2 max important

A

important to maintain life

84
Q

vo2 max avergae in male and female

A

average to desirable is:
<30 yr male 34-54 ml/kg/min
<30yr female 30-50 ml/kg/min

85
Q

METS

A

another way of expressing oxygen uptake
3.5ml/kg/min Vo2 is conviently 1 MET
MET= metabolic equivalent
10 mets= running 1 km in 5 min
20 mets= running 1 km in 3 min

86
Q

nurtrition

A

..

87
Q

where does energy come from

A

digested and absorbed nutrients (and oxygen), which are delivered by cardio-vascular and respiratroy systems

88
Q

6 essiential nutrients

A

carbohyrdates
fats
proteins
virtamins
minerals
water

89
Q

essential nutrients

A

essential means nutrients that body is unable to manufacture
they must be obtained by diet

90
Q

why we need essential nutrients

A

necessary for energy
needed for the building and maintenance of tissues
relied upon for the regulation of body functions

91
Q

energy measurements

A

energy is expressed in “kilocalories”
1 kilocalorie= 1000 calorie
Kilocalorie= Calorie (note the capital C)
1 kilocalorie= heat required to raise the temperature of 1 kg of water 1 C

92
Q

how much calories burned stayed in bed 24 hr or min, min of vig activity, min of walking, min of running

A

24 hr in bed= 1600 calories
1 min of rest= 1.2 cal
1 min of walking= 5 calories
1 min vigrous activity= 20 calories
1 min running= 15 calories

93
Q

calorie densities of various energy sources (fats, alcohol, carbs, proteins)

A

fats= 9 cal/g
proteins= 4 cal/g
carbohydrates= 4 cal/g
alcohol= 7 cal/g

94
Q

carbohydrates

A

primary source of energy (up to 65% of daily calories)
most effcient fuel for muscles
stored as muscle and live glycogen
three groups based on the number of saccharides
monosaccharides and disaccharides are considered sugars
polysaccharides are considered starches

95
Q

carbohydrates, (simple CHO), monosaccharides/disaccharides

A

simple CHO
concentrated= refined sugar
natural= fruits, vegetables and grains
Monosaccharides: glucose, fructose, galactose
Disaccharides: sucrose, maltose, lactose

96
Q

complex CHO

A

polysaccharides (e.g., glycogen/starches)
fruits, vegetables, and grains
major source of vitamins , minerals, fiber
should have high nutrient density

97
Q

glycemic index

A

foods with high glycemic index
- digest quickly, raise blood sugar
- table sugar, honey, refined cereals, white bread

foods with moderate glycemic index
- pasta, whole grain, rice, oatmeal

foods with low glycemic index
beans, lentils, fruits

98
Q

fibre

A

soluble fibre
- lowers blood cholesterol
-slows absorption of glucose

insoluble fibre
- facilitates feces elimination
can prevent constipation, lower intestinal tract cancer

99
Q

proteins

A

found in every living cell
act as structural components for: muscles, bones, blood, enzymes, hormones, cell membranes
contain 4 calories

broken down to amino acids
some produced by body if not obtained in diet (non-essential amino acids)
some must be obtained in diet (essential amino acids)

100
Q

essential amino acids/ non essential amino acids

A

essential amino acids must be obtained in diet
nonessential amino acids produced by body

101
Q

proteins function/ complete proteins

A

essential for regulating metabolism (enzymes, hormones, etc)
important in growth

complete proteins
contain all the essential proteins
animal products (meat, dairy)

102
Q

protein requirements

A

general recommendations:
0.8/ kg of body weight/ day

endurance athletes:
1.2-1.4/ kg of body weight/ day

normal diet of most athletes
1.5-2.0g / kg of body weight/ day

103
Q

fats functions

A

also known as lipids
concentrated source of energy
9 calories
fat serves to
provide a source of energy
insulate the body
cushion organs

104
Q

unsaturated fats (better fat)

A

monounsaturated/ polysaturated
found in: vegetable oils, fish, margarine
appear to lower blood cholesterol
reduce the risk of heart disease
liquid at room temp

when hydrogenated (better consistency) lead to production of tranny fatty acids which increase levels of bad cholesterol and reduce levels of goof cholesterol

105
Q

saturated fats (worse fat?)

A

contains glycerol and concentrated fatty acids
found mainly in animal products
high intake may be associated with elevated cholesterol
fast foods are usually% saturated fat

106
Q

fat (lipids)

A

stored in body as treiglycerides (3 fatty acids+ 1 glycerol)
triglycerides broken down in liver and other tissue
fit person derives greater % of energy from fat
regular exercise results in more fat being stored in muscle tissue

107
Q

vitamins, minerals, water is for

A

maintance and regulation

108
Q

vitamins

A

important for growth and metabolism
water soluble B and C B.C by the coast
fat soluble A,D,E,K ADEK can pee them out

109
Q

water soluble vitamins

A

not stored
excess eliminated in the urine
dissolve quickly in water, so overcooking fruits and vegetables in water will result in vitamin lost

110
Q

Vitamin B/ C

A

vitamin B
cereals, meats, vegetables, breads, beans, pasta , eggs
energy production, formation of RBC’s

vitamin C
citrus fruits and vegetables
importance: maintenance of bones, teeth, protection of other vitamins

111
Q

fat soluble vitamins

A

includes A,D,E,K
, these vitamins are stored in fat tissue
over consumption of these vitamins can result in toxicity

112
Q

vitamin A, E

A

vitmain A
liver, eggs, cheese, milk, veggies, fruits
importance: night vision, maintenance of skin, hair, growth

Vitamin E
vegetables, cereals, bread, liver, beans
importance: aids in formation of RBC, protectrs other vitamins

113
Q

vitamin K and Vitamin D

A

Vitamin K
vegetables, liver, cereal
importance: blood clotting

Vitamin K
milk, egg yolks, liver
sunlight on skin
importance: maintenance of bones and teeth

114
Q

minerals functions

A

numerous functions in the body
“inorganic” because they do not contain carbon atoms

neccesary for
structural elements (teeth, hormones, muscles)
regulation of body functions
aid in growth and maintenance of body tissues
catalytic action in energy release

115
Q

minerals/ sodium

A

approx 17-32 identified essential minerals
calcium, pohphorus, fluoride: for bones and teeth
sodium: too much= hypertension (high blood pressure)

116
Q

minerals (iron)

A

iron
examples: red meats, organ meats, fruits , whole grain cereals

importance: hemoglobin (carries oxygen)

deficiency: anemia, fatigue especially prevalent in females

117
Q

tips to increase iron

A

vitamin C
animals products are better
tea, caffiene: impairs absorption
cooking in iron pots

118
Q

vitamins and minerals

A

needed in small amounts
needed for good health
consumption of too little can be detrimental
eat a balanced diet to get the right amount

119
Q

water (importance)

A

large component of our bodies and food
important for :
1) nutrient transport
2) waste transport
3) digestion and absorption
4) regulation of body temperature
5) lubrication
6) chemical reactions

120
Q

how much water is needed

A

need to consume approx 1 ml of water for every calorie burned
about 8 cups of fluid per day
more if you are active or live in warm climate
weakness or fatigue can be sign of dehydration

121
Q

sources of fibre

A

rich sources include
fruit
legumes
oats
barley
other sources include
wheat, grains, vegetables

121
Q

guiding principles

A

eating a variety of healthy food each day
limit processed foods
make water your drink of choice
limit food high in sodium, sugar, and saturated fat
use food labels

122
Q

factors that influence need for nutrients

A

needs will differ according to:
age
body size
gender
activity level
invidual variation

123
Q

energy is needed for vital functions..

A

blood circulation
respiration
brain activity

124
Q

the amount of energy expended through physical activity

A

volume of exercise
intensity of exercise
type of exercise

124
Q

energy balance equation

A

body weight is influenced by:
energy expended through physical activity
energy gained through dietary intake
basal metabolic rate

124
Q

body composition management

A

…

124
Q

3 stages of development of fat cells

A

the last trimester of pregnancy
first year of life
adolescent growth spurt

125
Q

terminology (how to determine under fat/over fat)

A

1) measuring adipose tissue tends to better predict risk for the symptomatology of being overfat than measuring weight
2) the symptomatology of ebing overfat is found in populations who do not fit the weight based criteria of obesity, BMI can mess up determing overfat
3) underfat is also important. any of the main health concerns in an underwight population stem from chronic illness or starvation

126
Q

review of energy balance equation (energy output/ input)

A

energy input= energy output= weight maintenance
if EI > EO then weight gain
if EI < EO then weight loss

127
Q

creeping obesity

A

too little activity rather than excessive overeating

128
Q

excessive overfatness= obesity, android/gynoid

A

an excessive accumlation of fat at which the fat becomes a chronic risk
>30% in females and >20-25% in males
the location of fat also confers health risks
apple shape (android)
pear shape (gynoid

129
Q

basal metabolic rate

A

the minimum amount of energy the body required to carry on all vital functions

130
Q

obesity

A

to be classified as obese 18+
males
body fat % >20%
or BMI >30
or waist > 102 cm

females
body fat % >30%
or BMI >30%
or waist circumference >88 cm

131
Q

obesity a health risk?

A

linked to heart disease, cancer, stroke, diabetes,
the driver for increased blood fats, blood pressure and blood sugars

132
Q

health problems due to excess body fat

A

surgical risk
anesthesia needs and risk of wound infection

pulmonary disease
excess weight over lungs

type 2 diabetes: enlarged fat cells poorly bind with insulin

hypertension: miles of blood vessels found in blood tissue
coronary heart disease
bone and joint disorders
gallbaldder stones
various cancers
skin disorders
shorter stature
pregnancy risk
early death

132
Q

canadian adult overweight/obesity trends

A

18-34: 20.4% obese, 30.2% overweight
35-49: 37.6% overweight, 29.6 obese
50-64: 37.4% overweight, 33.2% obese
65+: 38.9% overweight, 28.1% obese
adults: 36% overweight, 28% obese

133
Q

overweight and obese in children 5 to 17

A

32% are overweight or obese overweight, but not obese (20%) obese 12%
approx 30% children are obese or overweight

133
Q

5-2-1-0 rule

A

5 or more veggies and fruits per day
2 no more than 2 hrs of screen time per day
1 hour of PA or more per day
0 no sugery drinks

134
Q

contributors to obesity

A

genetics
children with obese parents (1 or more) tend to become obese
early eating patterns
bottle feeding
clean your plate
making sweets plentiful
using sweets as a reward
Environmental factors: lack of exercise, eating, societal norms
metabolic factors: exercise, caffiene, drugs, lean muscle mass

135
Q

what does exercise do

A

depresses appetite
maximizes fat loss and minimizes loss of lean muscle tissue
burns a high number of calories and increase metabolic rate
changes the way your body handles fat

136
Q

categories of people who are at risk of underfat

A

individuals with chronic illness, especially with cachexia
individuals with malnutrition due to starvation
individuals with disordered eating and eating disorders

137
Q

eating disorders/what causes development

A

is a complex mental illness with physical manifestations.
factors contributing to development:
biological: genetics
psychological: personality traits, emotion regulation
social and cultural: family and peer influences

138
Q

possible shorterm effects of dieting

A

positive: weight loss
negative: decrease metabolism
decrease body mass
decrease water weight
lack of energy
irritability
lack on concentration
cravings
nutrient deficiencies
expensive

138
Q

possible negative effects of chronic dieting

A

decrease body mass
metabolic alterations
increase body weight
increase body fat
retardation of growth
lower self esteem
obsession with food
medical complications
eating disorders

139
Q

disordered eating vs eating disorder

A

disordered eating: a continuum if distorted eating behaviours ranging from food restriction to full blown eating disorders

common eating disorders:
anorexia nervosa
bulimia nervosa
binge eating disorder

140
Q

anorexia nervosa/bulmia nervosa

A

anorexia nervosa: cannot maintain a minimally normal body weight, carry an intense fear of gaining weight, and have a distorted perception of the shape and sixe of their bodies

bulmia nervosa: undertake binge eating and then use compensatory methods to prevent weight gain, such as vomiting, excessive exercise or laxative abuse
for a diagnosis of it, must be binge eating and compensatory behaviours 2 times a week for three months

141
Q

common s and s of anorexia nervosa

A

irritability, insomnia, social withdrawal
weight loss
abdominal pain/ non specefic GI concerns
anemia, dizziness/ or fainting
feeling cold all the time
changing in clothing style

142
Q

anorexia nervosa- chronic symptoms

A

typically, weight loss than 85 percent of normal weight
dry skin
amenorrhea
brittle nails
reduced bone mass
heart problems

143
Q

common s and s with bulimia nervosa

A

weight change, including weight loss or gain
tooth pain, or discoloured teeth
swelling in the cheeks or jaw
bloating
dehydration
restricting food intake
anxiety

144
Q

biomechanical principles of injury-loading

A

biomechanical characteristics of tissue
under load a tissue experiences deformation
deformation can be visualized through the deformation curve

145
Q

deformation curve

A

elasticity: capacity of a tissue to return after removal of load
plastic region begins: tissue no longer possesses elastic properties
permanent tissue deformation (does not return to orginal shape)
resulting in failure or injury (sprains)

macro-or complex failure (torn ligament)
tissues becomes completely unresponsive to loads

146
Q

tissues response to training loads (2 responses)

A

training load= elastic limit
micro failure–> building new tissue
positive training effect

training load=> elastic limit
permanent failure
injury

146
Q

healing phases

A

inflammatory response phase(2-4 days)
fibroblastic repair phase (general response of soft tissue hours- 6 weeks)
maturation remodleing phase (3 weeks- years)

147
Q

injury treatment and rehabilitation

A

treatment
- received by patient from a health care professional
promotes healing, improves quality of injured tissue, allows quicker return to activity

rehabilitation
therapists restoration of injured tissue + patients participation
individualized for each person

148
Q

inflammatory response phase

A

inflammation begins at time of injury
signs: redness, swelling, pain, inc temperature, loss of function
protect, rest, cryotherapy, compression, elevation

149
Q

fibroblastic phase

A

repairs and scar formation
granulation tissue fills the gap
collagen fibers are deposited by fibroblasts
sign seen in phase 1 subside
rehab-specefic exercises
manual massage therpay, protectivce taping and bracing

149
Q

maturation- remodeling phase

A

remodelling or realigning of scar tissue
more aggressive stretching and stengthing
include sport specific skills and activities

150
Q

soft tissues injuries

A

contusions
strains and sprains
dislocations
fractures
concussions
growth plate

151
Q

grades of strains and sprains

A

grade 1: slightly stretched or torn, few muscle fibers
grade 2: moderately stretched or torn, more muscle fibers
grade 3: complete rupture, surgery required, e.g., acl tear

151
Q

dislocations (subluxation)

A

high enough forces push the joint beyond its normal anatomical limits
joint surfaces come apart
subluxation: when supporting structures are stretched or torn enough , bony surfaces partially seperate
most common in fingers

152
Q

strains/spains

A

strain: tendon or muscle tissue is stretched or torn

sprain: ligament or joint capsule is stretched or torn

153
Q

contusions

A

bruise
compressing force crushing tissue
discoloration and swelling

154
Q

fractures

A

simple fracture: stays within the surrounding soft tissue
compound fracture: protrudes from the skin

stress fracture: results from repeated low magnitude (tiny cracks)

avulsion fracture: involves tendon or ligament pulling small chip of bone

154
Q

concussion

A

injury to the brain
mechanism:
violent shaking or jarring action of the head
brain bounces against the inside of the skull
symptoms: confusion, temporary loss of normal brain function
need rest

155
Q

overuse injuries

A

due to: non sufficient recovery
repeated and accumulated microtrauma

results from: poor technique, poor wquipment, too much training

155
Q

stress fractures, shin splints

A

stress fracture
results from repeated low-magnitude forces
small disruption of the outer bone layer
weakened bone
cortical bone fracture
not shin splints

shin splints
pain along inside tibial surface
involves pain and inflammation
no disruption of cortical bone

156
Q

injury related to growth

A

during rapid growth, growth plates are wider apart therefore more vulnerable to growth plate injury
velocity of growth reaches its max during peak height velocity (PHV)

157
Q

growth plate (physis)

A

epiphyseal: end of long bones, under compression forces, damage can be acute or chronic, damage can result in ossification

apopyseal
apophysis is genetic name for buny bumps that have tendons (muscles) attached
growth plates between bump and shaft
subjected to tensile forces (traction)
muscles contract and pull the bump causes the pull on the growth plate
mainly damaged due to chronic use (over use)

158
Q

apophysitis

A

inflammation of calcaneal tubersity

159
Q

important epiphyseal growth plates/ apophyseal

A

distal femur (epiphyseal)
apophyseal
1) tibial tuberosity (just below knee)
2) calcaneal tuberosity (heel)

159
Q

injury prevention

A

protective equipment
warm up and cool down
keeping fit and flexible
eating and resting

160
Q

health wellness

A

….

161
Q

historical eurocentric view of health

A

has been merely the absence of disease
historically: infectious disease
most recently: chronic disease such as?

161
Q

chinease view of health

A

holistically minded
oriental tradition that sees person as a combination of body, mind, and spirit
integrative medicine seeks to integrate the whole person
into the process of diagnosing and treating illness
yin/yang balance, balance of 5 elements

161
Q

hindu view of health

A

view a person being grounded in nature as a microcosm within the macrocosms
multidimensional and includes physical, mental, social, and spiritual wellbeing
Medicina is preventive

balance of health and disease, happiness and suffering, and life and death

162
Q

indigenous view of health and well being

A

medicine wheel (physical, mental, emotional, spiritual)
sacred symbol reflecting knowledge of the universe and balance of life
holistic view o health
each nation has own distinct concept
general theme of “sacredness of four” (e.g., seasons, directions, personal aspects, races, elements)
- circle, horizontal and vertical lines, color associations

162
Q

general attributions/ meanings of circles, lines, color, FN view

A

circle: on going life and death, boundary of the earth, interconnectivity of ones being
sun dance circle

lines
crossing paths
intersection of sun and man

color
direction
stages of life
season
aspect of self
sacred animal messenger

162
Q

osgood-schalatters disease

A

inflammation of tibial tuberosity

163
Q

components of health

A

physical health: freedom from disease, physical fitness
emotional health: ability to control emotions, cope with stress
intellectual health: ability to grow intellectually
spiritual health: concept of faith, ability to respect/care for others, purpose of life
social health: ability to develop and maintain inter-personal relationships
occupational/environmental health: job satisfaction, awareness of effect on environment

164
Q

wellness wellness way of life

A

wellness: the constant and deliberate effort to stay healthy and achieve the highest potential for well being

for a wellness way of life:
have no signs of disease
have no risk factors for disease
be physically fit

165
Q

5 health components

A

cardiorespiratory endurance
muscular flexibility
muscular strength
muscular endurance
body composition

166
Q

physical activity vs exercise

A

excerise is planned

167
Q

benefits of PA

A

enhances all components of health (physical, spiritual, intellectual, emotional, occupational, social)

168
Q

how much PA is needed?

A

adults (18-64)/ older adults (65+): 250 min of vigorous pa per week

children (5-11) youth (12-17)
60 min of moderate to vigrous pa

infants (0-1) should engage in pa several times a day

toddlers (1-2) and preschooled age (3-4)
min of 180 min of any intensity activity per day

Kin 121 (8 decks)

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