Quiz 4 Flashcards
(131 cards)
1
Q
What is the Musculo Skeletal System Composed of?
A
- skeleton, muscle, cartilage, tendons and connective tissue
2
Q
What is the function of the Musculo Skeletal System?
A
- ambulation, perform taks, protect vital organs
3
Q
How many bones do we have?
A
206
4
Q
Properties of the bone?
A
- Strong and light
- 10 to 12 kgs in weight
- Less metabolic burden`
5
Q
What is bone a reservoir for?
A
calcium and phosphate
6
Q
What is calcium important for?
A
- muscular contraction, various cellular signaling processes, and blood clotting
7
Q
What does bone maintain equilibrium between:
A
- reabsorption: broken down and digested
- deposition: new bone
8
Q
What does bone look like during childhood?
A
Deposition exceeds resorption
9
Q
After 30 years bone is?
A
Resorption exceeds deposition
10
Q
Sex hormones play an important role in bone formation:
A
- Estrogen in females
- Testosterone in males
11
Q
Bone density:
A
70% of bone strength
- Bone density decreases with age after 30 yrs
- Decrease in estrogen (menopause) and testosterone
concentrations
12
Q
Osteoporosis:
A
Disease that thins and weakens the
bones to the point that they become fragile and
break easily.”
* ‘Silent Thief:’ no symptoms
13
Q
Problems of Osteoporosis:
A
- increased fracture risk
- lifetime osteoporotic risk for fracture
14
Q
Prevalence of Osteoporosis:
A
- Overall
- 10 million US adults have osteoporosis
- 55% older adults
- Sex
- 8 million (80%) women
- 2 million (20%) men
15
Q
Mechanism Loading:
A
Strain exerted on the bone
16
Q
Necessary characteristics to promote growth:
A
- unique strain
- variable strain
17
Q
What about bone is similar to muscle?
A
- Localized to site where strain is applied
- After a while: Plateau effect
18
Q
HIgh impact force strain :
A
gravitational
- running
- jjumping
19
Q
Loading effect of high impact strain?
A
Contact between body and a surface
* Force production
* Running: ~ 3 to 6 times body weight
* Jumping: ~6 times body weight
20
Q
where does impact force go for high impact?
A
through the skelton up to hip
21
Q
Joint reaction strain:
A
muscle contraction
Joint reaction force
* Muscle is generating the force
* Force generated equal to the weight lifted
22
Q
Where does the force go, joint reaction strain?
A
Where does the force go?
* Bone bends
* Force exerted where the muscle attaches
* Possibly a little in surrounding area of attachment
23
Q
Energy Expenditure: Basal or Resting Metabolism
A
- minimum E to keep an awake body alive is 60-70% of total E expenditure
- this incluse E needed for maintaining heartbeat, respirations, and body temp.
24
Q
Thermic effects on food:
A
- Energy used to digest, absorb, and metabolize
food nutrients - “Sales tax” of total energy consumed
- ~5-10% of energy expenditure
25
Fat Burning during PA
Body prefers to use Carbohydrates as the energy source
* Physical activity training encourages the burning of dietary fat
* For a given activity a trained individual burn more fats than an untrained
person
26
Deconditioned individuals:
higher risk of premature
death than conditioned individuals
* Fat but fit concept
* Increasing fitness reduces all-cause mortality
27
People tend to
compensate for the
time spent in exercise
by being sedentary
during the rest of the
day
T/F
True
28
" Healthy Obesity"
* Physically-fit obese patients have LOWER mortality rates than unfit
normal-weight persons!
* Being thin doesn’t guarantee being healthy
* Being fat doesn’t HAVE to be unhealthy
29
What is effect of resistance exercise on
weight loss?
None
* Some studies even show weight gain
* There are other benefits
* Preserves and increases, Fat Free Mass
* Increases Resting metabolic rate
* But it contributes to increasing energy expenditure
29
Exercise and Weight Loss
- Exercise may be most critical to help maintain
weight loss
- Exercise helps to maintain muscle mass and
metabolic rate
29
What is a behavioral Pathogen?
A health-compromising behavior or habit
29
Invincibility fallacy
People who feel vulnerable to specific health problems are
more likely to practice preventive health behaviors
29
Optimistic Bias
Belief that they are less likely to become ill
than other
29
Behavioral Immunogen:
health enhancing bahavior or habit.
30
What does medicine focus on when it comes to Health?
on treatment rather
than prevention
– A significant percentage of Americans do not
have health insurance
– Unrealistic or confusing recommendations
31
Enabling factors
Skills and abilities, available resources
31
Predisposing factors
Knowledge, beliefs, and attitudes based on life
experiences, as well as gender, age, race, and
socioeconomic background
32
Reinforcing factors
Social support, encouragement or discouragement
from those around you
33
What are the five stages of bahavior chnage?
- Precontemplation
- Contemplation
- Prep
- Action
- Maitenence
34
what are the shortcomings of these therories
- intention- behavior gap
- not unifofrm for all
- ignore past experience with speciric health related behavior
35
Stage theories provide a “recipe” for ideal
behavior change, but...
– hard to put everyone in a discrete “stage” T/F
T
36
Is behavior change continuous and linear?
No its continuous and non linear.
37
should Elders continue exercising ( 80 and up)?
Vital for indeopendent living YES
38
Physical inactivity in children
* 63% of 5-17 y.o. not active enough for optimal growth
* Adolescents less active than children 2-12 years old (5% vs
43%)
* Girls less active than boys: 40% at 13-17 yrs
* Girls - less intense physical activities
39
Kids who are
physically active
for 1 hour each
day may perform
up to
40% BETTER on
standardized
tests.
1
T/F
T
40
What are common traits associated with longevity?
- moderation
- fexibility
- challenge
41
Life expectancy has gone up:
– declines in infant mortality and infectious diseases
– We are not living longer but avoiding premature deaths.
– ~95% of the population will live 77 to 93 years
42
how does aerobic fitness decline per decade ( Normal_ people)?
4-10%
43
how does aerobic fitness decline per decade ( moderately active)?
Moderately active
44
how does aerobic fitness decline per decade ( trained)?
the decline may be as small as 2 percent
per decade.
45
What are the effects of ege related decline in cognitive function?
- lower quality of life
- decreased function capactity
46
Quality of Life: Goal:
Delay/offset the decline in functional ability
47
Aging:
is a syndrome of changes that are
deleterious, progressive and universal
48
deterioration:
Aging damage occurs to molecules (DNA,
proteins, lipids), to cells and to organs
49
Aging 2 important factors:
1. genetics
2. Eviroment and lifestyles
50
Why do we age theory:
Oxidative Stress: result of normal metabolism
51
Ageotype:
Biological values that predict the functional
capacity of a tissue and essentially estimate its
"biological age."
52
Types of Ageotypes:
– Immune
– Kidney
– Liver
– Metabolic
53
1) Effect of exercise on oxidative stress
Animal studies: decreasing caloric intake slows the
aging process
Exercise: Increases metabolic activity
Exercise aggressively stimulates the body’s antioxidant
defense mechanism to counter free radical production
* This does not occur at the same level in physically inactive people
54
2 ) Effect of Aerobic Training in the elderly:
Decreases in aerobic capacity due to aging
* Decreased mitochondria
* Decreased oxygen extractability
* Decreased output of blood from the hear
55
Effect of Aerobic Training in the elderly conclusions:
Engaging in moderately intense activity performed in 10 min bouts has shown to increase endurance in
elderly
* Similar to young individuals, aerobic training also has a protective effect on the cardiovascular system in older
adults
56
aerobic capacity: Role in
daily functional ability
Increased aerobic fitness translates to increased
walking speed by about 1mph
* Aerobic activities recruit large muscle groups, usually
leg muscles
57
What is the biggest disadvantage during old age?
loss of muscle mass
58
Loss of muscle mass:
Decline in muscle mass: Highly correlated to decline
in strength
* Age-related decline in muscle mass known as
‘Sarcopenia
59
Implications of Type 2 fiber loss on functional ability:
Biggest problem: Avoiding falls
* Decreased Type 2 fibers result in less generation of POWER
60
Effect of resistance/strength training
in the elderly:
Resistance training produces similar % increases in
younger and older adults
– Increases in muscle fiber are in both Type 1 and 2
fibers
* Increase in type 2 may translate to help a decrease in
the possibility of falls in older adults
61
Diabetes - Physiology ( Normal person)
- carbohydrate digestion and absorption in the intestine --> Released as glucose in the blood
- pancreas --> releases insulin
- Glucose uptake : Liver, muscle, adipose tissue
62
What is diabetes?
A metabolic disease characterized by hyperglycemia
- Due to defect in insulin secretion, insulin action or both
63
What is hyperglycemia?
High glucose concentration in the blood
, fasting blood sugar of more than 100 mg/dl blood
Diabetes with more than 126 mg/dl blood
64
Insulin:
- naturally occurring hormone
- Pancreas B cells
65
Type 1 Diabetes:
Rare, birth
66
Type- II Diabetes:
- 90 -95 Diabetic cases %
- Typically-adult onset
- during obesity
67
Uptake of Glucose via Insulin ACTION:
- when there is increased levels of blood glucose the pancreas secretes more insulin
- binds to signaling receptors to stimulate glut transporters in cell
- Opens vesicles for glucose to enter cell --> Glycogen
68
Insulin Resistance:
- less glucose uptake for a given insulin concentration
- long term effect: increased insulin secretion, B cell death
- obesity: major contributor to intra-abdominal fat
69
Physical activity/ exercise and glucose uptake:
- insulin-independent mechanism - stimulation of 'glut transporters'
- hypothesized mechanisms - calcium-mediated uptake
- dynamic exercise - 50 fold increase in glucose uptake
70
Treating Diabetes:
- reduce obesity and lose weight
- interventions
71
Diet only v.s Diet and medication
- UK study
- weight loss effect through diet on diabetes
- effects of meds: metformin, exogenous insulin
- after 3 months of weight loss, half ( diet) and the other half ( diet+ meds)
- meds seemed to control blood glucose better
72
How to prevent weight gain?
- incorporating an active lifestyle with diet
73
Finnish Diabetes Prevention Study
- combine diet and exercise
- good was 40-65, overweight, and insulin resistant
- 5 goals for the intervention group:
1) lose weight
2) reduce fat intake
3) reduce saturated fat intake
4) increase fiber intake
5) moderate exercise for 30 min/day more than 4 hr/wk
- The intervention group did not lose 5% of weight but did reduce diabetes incidence significantly
- Lifestyle change = super effective
74
Lifestyle vs. Medication
- 3 groups; control group, medication group, and lifestyle group
- Lifestyle change is the best followed by medication and then only diet
75
Physical inactivity in children:
- 63% of 5-17 y.o. not active enough for optimal growth
- adolescents less active than children 2-12 years old
- girls less active than boys 40% at 13-17 y.o
76
Higher scores in active kids:
- kids who are physically active for 1 hour each day may perform 40% better on standardized tests.
77
Longevity:
- Moderation
- Flexibility
- Challenge
78
Aerobic Fitness and Age:
- delcines 8-10% per decade
- moderately active people can attenuate this decline to only 4-5% per decade
- In trained individuals, it may be as small as 2%
- OVERALL EFFECT IS DECREASED QUALITY OF LIFE AND FUNCTION CAPACITY
79
Function capacity:
ability to perform everyday tasks
80
Quality of life: Goal:
prolong a normal, vital function and quality of life free from disease
81
Behavioral pathogen:
- health-compromising behavior or habit
82
Behavioral immunogen:
- Health-enhancing behavior or habit
83
What influences Health Behaviors?
- societal
- health behaviors
- psychological
- biological
84
Strategies to Enhance exercise or maintenance:
- Behavioral modification approaches
- reinforcement approaches
- cognitive/ behavioral approaches
- decision making- approaches
- social- support approaches
- intrinsic approaches.
85
Behavior Modification
Verbal, physical, or symbolic cues that initiate behaviors (e.g., posters,
running shoes by bed).
- contract
86
Reinforcement Approaches
Providing feedback to participants on their progress has positive motivational effects
- Participants keep written records of their physical activity.
87
Cognitive/Behavioral Approaches
Goal setting should be used to motivate individuals.
- self-set
- flexible
88
Decision-Making Approaches
Involve exercisers in decisions regarding program
structure.
89
Social-Support Approaches
- An individual’s (e.g., spouse’s, family member’s, friend’s) favorable attitude toward another individual’s involvement in an exercise program.
- Social support can be enhanced by participation in a small group, the use of personalized feedback, and the use of a buddy system.
90
Intrinsic Approaches
- focus on the experience itself
- self-monitoring
- tangible v.s intangible benefits
91
Physical activity:
-as any bodily movement
produced by skeletal muscles that results in
energy expenditure (burns calories).
92
Exercise:
is a subset of physical
activity that is planned, structured, and has as
a final or an intermediate objective-
93
Physical activity domains:
- leisure time'
- household
- occupation
- transportation
94
Measuring exercise:
- purseful
- performed with some underlying motivational factor
- people remember to exercise that is longer
95
Physical activity- complex behavior:
challenging to measure in the free-living
environment
* Occurs throughout the day
* Accumulative
* Occurs in short (few seconds) and long bouts.
96
Kilocalorie:
- 1 kcal = amount of heat required to increase
the temperature of 1 kg of water by 1 degree
Celsius
97
Methods to measure energy expenditure
Direct Calorimetry - directly measure the heat in calories given out by the body
Indirect calorimetry - measurement of oxygen consumption as an estimate of energy expenditure
98
VO2 and work relationship:
linear
99
MET ( Metabolic equivalent)
Unite of energy expenditure is the amount of oxygen used at rest - resting VO2
Resting VO@ = 3.5 ml of O2/ kg/ min
100
How do METS work during activity?
1 MET = 3.5
Running at 6 mph = 30 ml/kg/min
= 8.6 standard MET / 9 times greater than rest
101
Physical Activity intensity based on MET
- 1.5- 2.9 MET: light
- 3- 6 METS: moderate
- 6.1 - 9 METS: vigourous
> 9 METS: very vigorous
102
Instruments for assessing physical activity
- subjective - population, perception
- objective -data, small group
103
Objective monitoring early example:
- started with distance walked measurements from ancient Romans
- Leonardo DaVinci
104
Pedometers
- simple motion sensors that estimate habitual physical activity over a long time
- steps per day
- 1 mile = 2000 steps
105
Reference waling goals:
< 5000 = sedentary
5000- 7500 = low active
7500 - 10000 = somewhat active
> 100000 = active
106
Acceleermoeters
- measurement of body movement based on acceleration
- electronics sensors
- stores date
107
General principles of exercise prescription:
Fundamental objective:
* Change in personal health behavior
* ‘Art’ of exercise prescription
* Integrating exercise science with behavioral techniques
* Attainment of individual goals
* Long term compliance~
108
Ischemia
lack of oxygen
109
Catecholamines
Risk for thrombosis
110
FITT principle
- Frequency- How often
* Intensity- How hard
* Time- How long
* Type- Activity type/mode
111
Intensity:
* Minimum threshold for health benefits
* 40 to 60% of intensity
* >60% necessary to improve and sustain Cardiorespiratory fitness
* Common way to prescribe exercise intensity
* Heart Rate
112
Heart rate
Prescription after determining maximal heart rate~
* Most common: Max HR= 220-age
* High error rates : + or - 15 beats
* Heart rate reserve method
* Target HR= [(Max HR- Resting HR) x % intensity desired] + Resting HR
* Increase accuracy- Knowledge of
* Measured max HR and
* Measured resting HR- easily available
113
Talk test-
intensity of exercise at which conversation is comfortable-
health benefits
* “just barely respond in conversation”: safe and appropriate
for cardiorespiratory endurance improvement.
114
Time:
The objective should be kept in mind
* 150 min/wk in at least 10 min bouts
* Fitness/weight loss
* 300 min/wk
115
Training effect is fragile:
Maintained for a few months if :
- Frequency reduced to 1/3rd while keeping intensity and duration constant
Maintained for 2-3 weeks if:
* Duration is reduced to 2/3rd but intensity and frequency is maintained
116
Inadequate sleep :
Compromises muscle repair, memory consolidation and release of hormones that
regulate growth and appetite.
* Then we wake up less prepared to concentrate, make decisions, or engage
fully in work and social activities.
117
How much sleep do we need:
People vary in their need for sleep.
* Studies have shown that people range between needing 4 – 10 hours of
sleep per night.
118
Understanding sleep:
At least 4 stages have been identified
* Sleep can be divided into REM (Rapid eye movement) and NREM (nonrapid
eye movement) sleep.
* Throughout a typical night, sleep occurs in a cycle that repeats itself about
every 90 minutes.
* NREM sleep = 75% of the night
* As we begin to fall asleep, we enter NREM sleep, which is composed of
stages 1 – 3
119
REM sleep
We sleep in REM sleep for 25% of the night
* REM sleep first occurs about 90 minutes after falling asleep and recurs
about every 90 minutes, getting longer later in the night.
120
REM sleep affects:
* Provides energy to brain and the body
* Supports daytime performance
* The brain is active and dreams occur
* Eyes dart back and forth
* Body becomes immobile and relaxed, as muscles are turned off.
121
Sleep problems:
- insomnia
- nightmares
- sleepwalking and night terrors
- sleep paralysis
- hallucinations
- narcolepsy
- sleep apnoea
122
The alertness centre
dominant when awake
123
The sleep centre-
dominant when asleep.
124
What causes sleep problems:
- medical reasons
- stress, anxiety and worry
- depression and sadness
- surroundings
- disrupted sleep routine
- sleeping pills and alcohol
125
Common unhelpful beliefs about sleep:
- we need 8 hours a day ( false 4-10 hrs)
- we need the same amount of sleep every night
- poor sleep will affect my health adversely ( you don't have to sleep each night to make up for what you have lost)
