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KIN_121 beginning MID-term2 > Post midterm 2 > Flashcards

Post midterm 2 Flashcards

1
Q

Anaerobic Alactic System
a.k.a. High Energy Phosphate, ATP-PC

*Location:
* Primary Energy Source:
* Byproducts:
* Energy Yield:
* Duration of Activity:
* Sporting Events:
* Advantages:
* Limiting Factors:
* Recovery:

A

*Location: Sarcoplasm
* Primary Energy Source: Stored ATP and PC
* Byproducts: none
* Energy Yield: 1 ATP
* Duration of Activity: 8-12sec
* Sporting Events: 100m sprint, high jump
* Advantages: High energy in short time
* Limiting Factors: concentration of stores
* Recovery: 2-3mins (30s half recovery)

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2
Q

Anaerobic lactic system
a.k.a (Anaerobic glycolysis)
* Location
* Primary Energy Source:
* Byproducts:
* Energy Yield:
* Duration of Activity:
* Sporting Events:
* Advantages:
* Limiting Factors:
* Recovery:

A

Location: Sarcoplasm
Primary energy source: stored glucose and glycogen
Byproducts: Lactic acid
Energy yield: 2 ATP (glucose)
Duration of activity: 20s-3m
sporting events: 200-400m sprint, 50m sprin
Advantages: fairly quick delivery of energy
Limiting factors: concentration of stored glycogen and lactic acid buildup
Recovery: 2hrs

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3
Q

Aerobic system
a.k.a oxidative system
* Location
* Primary Energy Source:
* Byproducts
* Energy Yield
* Duration of Activity:
* Sporting Events:
* Advantages:
* Limiting Factors:

A

location: Mitochondria
Primary energy source: Glycogen (CHO), glucose (CHO), fats
ByProducts: H20 and CO2
Energy yield: 36 ATP (glucose) 460 ATP (TG/fat)
Duration of activty: > 3 mins.
sporting events: Walking, jogging, swimming, walking up stairs
Advantages: Large amount of energy over a
long period of time, removal of lactic acid
Limiting factors: Lung function, max. blood flow, oxygen availability, excess. energy demands

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4
Q

rate of accumulation of lactic acid can be decreased by:

A
  1. reducing the rate of lactate production
    - increasing effectiveness of aerobic oxidative system
  2. Increasing the lactate elimination
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5
Q

Aerobic Power or VO2 max evaluated by:

A

(ml/min/kg) maximal volume of oxygen that can be consumed per kilogram of mass in a given time.

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6
Q

Absolute vs. Relative VO2 max

A

Absolute = (L/min)
Relative = (ml/min/kg)

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7
Q

What are the primary roles of the cardiovascular system?

A
  1. to transport oxygen from the lungs to the
    tissues
  2. to transport CO2 from the tissues to
    the lungs
  3. to transport nutrients from the digestive
    system to other areas in the body
  4. to transport waste products from sites of
    production to sites of excretion.
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8
Q

Sorting Activity
* Right Atrium
* Left Atrium
* Right Ventricle
* Left Ventricle
* Lungs
* Pulmonary Arteries
* Pulmonary Veins
* Aorta

A

Right atrium
right ventricle
pulmonary arteries
lungs
pulmonary veins
left atrium
left ventricle
aorta

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9
Q

define Diastole and systole

A

Diastole: ventricles relaxing & filling with
blood
Systole: ventricles contracting, push blood
through

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10
Q

All arteries carry oxygenated blood, except ___________. All veins carry deoxygenated blood except ___________.

A

Pulmonary artery and pulmonary vein.

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11
Q

Plasma carries approx __% blood, comprised mainly of water __%.

A

55% blood, 90% water

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12
Q

identify the components of the respiratory system

A

-Diaphragm/ribs
-pharynx/trachea
-bronchioles/lungs

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13
Q

describe the physiology characteristics of the respiratory system

A

-Diaphragm/ribs: increase in volume, decrease in pressure.
-Pharynx/trachea: air passes through nasal cavity
-Bronchioles: 23+ branching bronchioles

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14
Q

Summarize the function of the RS in
maintaining optimal health and performance

A

To maintain muscle energy supply:
* Nutrients must be delivered
* Oxygen must be delivered
* By-products must be removed

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15
Q

Discuss the physical activity demands of, and training effects on the cardiovascular and respiratory system collectively.

A

the physical demands of training are O2, which is carried by hemoglobin. Aerobic needs O2 gives off CO2 & H2O

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16
Q

define cardiorespiratory

A

refers to the integrated function of the cardiovascular and respiratory systems working together to supply oxygen to the body and remove carbon dioxide and other waste products.

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17
Q

what are the effects of aerobic fitness or what are the effects of the lack of?

A

-effects of aerobic fitness: Increased stroke volume, Larger and more efficient heart. Increased storage of glycogen, triglycerides in muscle (& in liver).
-Lack of aerobic fitness: Hypertension, heart disease, chronic back pain and obesity.

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18
Q

Identify aerobic physical activity
requirements for health

A

A minimum of 150 minutes
MVPA (moderate to vigorous physical activity) weekly.

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19
Q

Discuss general guidelines for
prescription

A
  • Never train extremely hard on consecutive days
  • Training extra hard no more than 3x per week
  • Schedule one extra-hard, all-out workout 1x per week
  • Use cross-training in aerobic component
  • Use maintenance approach after reaching your desired level of fitness
  • Monitor your progress carefully (know your body and allow it to
    direct you)
  • Dress appropriately for ease of movement & temperature regulation
  • Choose soft surfaces whenever possible
  • Warm up and cool down

(FITT prescription)

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20
Q

Outline ways to monitor aerobic intensity

A

-Karvonen equation (MHR - RHR) x Intensity + RHR (RHR= resting heart rate)
-max HR= 220 - age.
- Borg scale (6-20)

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21
Q

List ways in which aerobic fitness can be
measured

A

-VO2 max

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22
Q

Discuss sex differences in VO2 max

A

Females typically report a
10 - 15% lower VO2 max
than males (even when
expressed in relative
values)

  • this is due to females having less hemoglobin due to less muscle mass. (hemoglobin carries oxygen)
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23
Q

Identify and describe the 6 essential nutrients (carbs, fats, proteins, vitamins, minerals, and water)

  • Know caloric values of PRO, CHO, Fats
  • Know the importance of macronutrients
A

-Carbohydrates (primary source of energy) 4 cal/g
* Fats (Insulate the body and cushion organs) 9cal/g
* Proteins (broken down into amino acids, Essential for regulating metabolism, Important in growth) 4 cal/g
* Vitamins (water soluble: B and C), (Fat soluble (A, D, E, K)
* Minerals (Necessary for
1. Structural elements (teeth, hormones, muscles)
2. Regulation of body functions (muscle contractions,
blood clotting, heart function)
3. Aid in the growth and maintenance of body tissues
4. Catalytic action in energy release

  • Water- (1. Nutrient transport
    2. Waste transport
    3. Digestion & absorption
    4. Regulation of body
    temperature
    5. Lubrication
    6. Chemical reactions
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24
Q

Understand the nutritional requirements and components of a healthy diet

A
  • Eat a variety of healthy food
    each day
  • Limit highly processed food
  • Make water your drink of
    choice
  • Limit food high in sodium,
    sugar, and saturated fat
  • Use food labels
  • Be aware that food marketing
    can influence your choices.
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25
Q

Differentiate between the terms overweight, overfat,
and obesity

A

Overweight refers to excess body weight, overfat targets high fat levels relative to lean mass, and obesity signifies a clinical condition with severe health risks due to excessive fat accumulation.

26
Q

Health problems due to overfat

A

 Surgical risk
  anesthesia needs and  risk of wound infection
 Pulmonary disease
 Excess weight over lungs
 Type II Diabetes ( once called Adult-onset diabetes
mellitus)
 Enlarged fat cells poorly bind with insulin and
poorly respond to the message insulin sends to the
cell
 Hypertension
 miles of blood vessels found in fat tissue

27
Q

Health problems due to obesity

A

 Linked to heart
disease, cancer,
stroke, diabetes,
atherosclerosis and
more
 The ‘driver’ for
increased blood
fats, blood pressure
and blood sugars

28
Q

Examine obesity trends in Canada

A

-Approx. 30% of
Canadian children
aged 5 – 17 are
overweight or obese.
-28% of Canadian adults are obese

29
Q

present the concept of caloric balance in weight control

A

-If EI > EO, then weight gain
-If EI < EO, then weight loss

-The best way to facilitate healthy body
composition maintenance (or loss of body fat) is through a combination of healthy eating and exercise.

30
Q

examine the role of exercise in maintaining a healthy body composition

A

-Depresses appetite
-Maximizes fat loss and minimizes loss of lean muscle tissue
-Burns a high number of calories and increases
metabolic rate
-Changes the way your body handles fat

31
Q

Describe biomechanical principles of injury

A

-Training load = < elastic limit
– Micro-failure  building new tissue
– Positive training effect

-Training load = > elastic limit
– Permanent Injury
– failure

32
Q

Discuss 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
– Therapist’s restoration of injured tissue
+ patient’s participation
– Individualized for each person

33
Q

List and describe common soft tissue injuries

A

-Contusions
-Strains & Sprains
-Dislocations
-Fractures
-Concussions
-Growth Plate

34
Q

Outline injury prevention methods

A

-Protective equipment
- Warmup and cool down
-Keeping fit & flexible
–“Use it or lose it”
- Eating & resting
– Proper nutrient
– Adequate rest
– Avoid overtraining

35
Q

Contrast the traditional Eurocentric view of health with other perspectives

A

Chinese view- tradition that sees person as a combination of body, mind and spirit. Integrative medicine seeks to integrate the whole person.

Hindu view- Multidimensional and includes physical ,mental, social, and spiritual wellbeing.

Indigenous view-The Medicine Wheel Sacred symbol reflecting knowledge of
the universe and balance of life.

36
Q

Explain the inter-related components of health

A

Eurocentric society’s overriding
approach to “Health Care” has
been Reactive or Curative.

i.e. if you are free of disease, you are
healthy…

37
Q

List the 5 components of health related physical fitness

A
  • cardiorespiratory endurance
    -muscular flexibility
  • muscular strength
  • muscular endurance
  • body composition
38
Q

Understand the role physical activity plays in health & wellness

A

We need physical activity so we can preform our daily tasks, if we couldnt do that we would be depressed and that would cause many other health factors to become bad and then u have a shitty life.

39
Q

List the CSEP Physical Activity and Movement Guidelines across the lifespan

A

-Adults: Moderate to vigorous activity for 150 minutes a week. Sleep 7-9 hours. 8 hours of sedentary life time or less.

-Children (5-17): at least 60 minutes of moderate-vigorous exercise a day. 9-11 hours of sleep, 8-10 hours of sleep for 14-17. No more than 2 hours of sedentary life style in a day.

40
Q
  • Muscle cells store limited amounts of ATP
  • 3 “metabolic __________” to produce or
    resynthesise ATP
A

pathways

41
Q

2 Anaerobic pathways (without oxygen)

A
  1. Alactic System (Phosphocreatine/ ATP-CP)
  2. Lactic System (Anaerobic Glycolysis)
42
Q

Aerobic pathway (with oxygen)

A

Oxygen System (Oxidative)

43
Q

10s 30s 60s 2m 10m 30m
aerobic: __% __% __%__%__% __%
anaerobic: __% __%__%__%__% __%

A

Aerobic: 10%, 20%, 30%, 40%, 85%, 95%
anaerobic: 90%, 80%, 70%, 60%, 15%, 5%

44
Q

In exercise, we increase the muscles’ need for O2 which is carried from lungs to muscle via __________ in erythrocytes (RBC)

A

hemoglobin

45
Q

Muscle contractions produce by-products that must be eliminated.
a.) Anaerobic produces __________
b.) Aerobic needs O2 gives off __________

A

a.) lactic acid
b.) co2, and H2O

46
Q

AEROBIC TRAINING
33. _____O2 carrying capacity of blood
– increased red blood cells
34. _____ Stroke Volume of heart
– hypertrophy
35. _____ capillaries in muscle
36. _____ O2 extraction in muscle
– more mitochondria in muscle
37. _____ storage - glycogen, triglycerides & their enzymes in muscle (& in liver)

A

33.) increase
34) increase
35) increase
36) increase
37)increase

47
Q

ANAEROBIC TRAINING
38. ______ resting heart rate (RHR)
39. ______ heart rate at any given load (submaxHR)
40. ______ recovery time
41. ______ resting blood pressure
42. ______ blood lipids
43. ______ max HR

A

38) decrease
39)decrease
40)decrease
41)decrease
42)decrease
43) same

48
Q

FITT: prescription for exercise
what do each letters mean?

A

FREQUNECY
INTENSITY
TIME
TYPE

49
Q

simple carbs include:

A
  • monosaccharides = glucose, fructose, galactose
  • disaccharides = sucrose, maltose, lactose
50
Q

complex carbs include:

A
  • Polysaccharide = glycogen & starches
51
Q

nonessential amino acids are produced by…

A

produced by body if not obtained in diet

52
Q

essential amino acids are produced by…

A

they must be obtained in your diet.

53
Q

which is better, Saturated fat or unsaturated fat? and why?

A

Unsaturated fat (monounsaturated, polyunsaturated) is better because it doesnt lead to increased cholesterol which is bad.

54
Q

Water soluble vitamins? and their functions

A

B and C
B: Energy production and RBC formation
C: maintenance of bones, teeth and ANTI-OXIDANT.

55
Q

Fat soluble vitamins? and their functions

A

A, D, E, K
A: hair and skin growth
D: maintenance of bones and teeth
E: Formations of RBC’s and ANTI-OXIDANT
K: Important of blood clotting

56
Q

BMI > __ associated with an increased
risk of developing health problems

A

30

57
Q

Risk of developing health problems is
also associated with BMI’s classified as
being within the underweight range,
BMI < ____

A

18.5

58
Q

An excessive accumulation of fat at
which the fat becomes a chronic health
risk
> __% in women and > ___-___% in men

A

20-25% for men
30% for women

59
Q

the types of forces acting on tissue

A

-tension
-compression
-bending
-shear
-torsion

60
Q

What does soluble fiber do?

A

 Lowers blood cholesterol
 Slows absorption of glucose

61
Q

What does insoluble fiber do?

A

 Facilitates feces elimination
 Can prevent constipation, lower intestinal
tract cancer.

KIN_121 beginning MID-term2 (3 decks)

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