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Intro to Fitness > Quiz 4 > Flashcards

Quiz 4 Flashcards

1
Q

What is the Musculo Skeletal System Composed of?

A
  • skeleton, muscle, cartilage, tendons and connective tissue
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2
Q

What is the function of the Musculo Skeletal System?

A
  • ambulation, perform taks, protect vital organs
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3
Q

How many bones do we have?

A

206

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4
Q

Properties of the bone?

A
  • Strong and light
  • 10 to 12 kgs in weight
  • Less metabolic burden`
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5
Q

What is bone a reservoir for?

A

calcium and phosphate

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6
Q

What is calcium important for?

A
  • muscular contraction, various cellular signaling processes, and blood clotting
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7
Q

What does bone maintain equilibrium between:

A
  • reabsorption: broken down and digested
  • deposition: new bone
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8
Q

What does bone look like during childhood?

A

Deposition exceeds resorption

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9
Q

After 30 years bone is?

A

Resorption exceeds deposition

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10
Q

Sex hormones play an important role in bone formation:

A
  • Estrogen in females
  • Testosterone in males
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11
Q

Bone density:

A

70% of bone strength

  • Bone density decreases with age after 30 yrs
  • Decrease in estrogen (menopause) and testosterone
    concentrations
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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

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13
Q

Problems of Osteoporosis:

A
  • increased fracture risk
  • lifetime osteoporotic risk for fracture
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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
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15
Q

Mechanism Loading:

A

Strain exerted on the bone

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16
Q

Necessary characteristics to promote growth:

A
  • unique strain
  • variable strain
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17
Q

What about bone is similar to muscle?

A
  • Localized to site where strain is applied
  • After a while: Plateau effect
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18
Q

HIgh impact force strain :

A

gravitational
- running
- jjumping

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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

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20
Q

where does impact force go for high impact?

A

through the skelton up to hip

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21
Q

Joint reaction strain:

A

muscle contraction

Joint reaction force
* Muscle is generating the force
* Force generated equal to the weight lifted

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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

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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.
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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
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25
Q

Fat Burning during PA

A

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

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26
Q

Deconditioned individuals:

A

higher risk of premature
death than conditioned individuals
* Fat but fit concept
* Increasing fitness reduces all-cause mortality

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27
Q

People tend to
compensate for the
time spent in exercise
by being sedentary
during the rest of the
day
T/F

A

True

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28
Q

” Healthy Obesity”

A
  • 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
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29
Q

What is effect of resistance exercise on
weight loss?

A

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

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29
Q

Exercise and Weight Loss

A
  • Exercise may be most critical to help maintain
    weight loss
  • Exercise helps to maintain muscle mass and
    metabolic rate
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29
Q

What is a behavioral Pathogen?

A

A health-compromising behavior or habit

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29
Q

Invincibility fallacy

A

People who feel vulnerable to specific health problems are
more likely to practice preventive health behaviors

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29
Q

Optimistic Bias

A

Belief that they are less likely to become ill
than other

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29
Q

Behavioral Immunogen:

A

health enhancing bahavior or habit.

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30
Q

What does medicine focus on when it comes to Health?

A

on treatment rather
than prevention
– A significant percentage of Americans do not
have health insurance
– Unrealistic or confusing recommendations

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31
Q

Enabling factors

A

Skills and abilities, available resources

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31
Q

Predisposing factors

A

Knowledge, beliefs, and attitudes based on life
experiences, as well as gender, age, race, and
socioeconomic background

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32
Q

Reinforcing factors

A

Social support, encouragement or discouragement
from those around you

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33
Q

What are the five stages of bahavior chnage?

A
  • Precontemplation
  • Contemplation
  • Prep
  • Action
  • Maitenence
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34
Q

what are the shortcomings of these therories

A
  • intention- behavior gap
  • not unifofrm for all
  • ignore past experience with speciric health related behavior
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35
Q

Stage theories provide a “recipe” for ideal
behavior change, but…
– hard to put everyone in a discrete “stage” T/F

A

T

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36
Q

Is behavior change continuous and linear?

A

No its continuous and non linear.

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37
Q

should Elders continue exercising ( 80 and up)?

A

Vital for indeopendent living YES

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38
Q

Physical inactivity in children

A
  • 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
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39
Q

Kids who are
physically active
for 1 hour each
day may perform
up to
40% BETTER on
standardized
tests.
1
T/F

A

T

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40
Q

What are common traits associated with longevity?

A
  • moderation
  • fexibility
  • challenge
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41
Q

Life expectancy has gone up:

A

– 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

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42
Q

how does aerobic fitness decline per decade ( Normal_ people)?

A

4-10%

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43
Q

how does aerobic fitness decline per decade ( moderately active)?

A

Moderately active

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44
Q

how does aerobic fitness decline per decade ( trained)?

A

the decline may be as small as 2 percent
per decade.

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45
Q

What are the effects of ege related decline in cognitive function?

A
  • lower quality of life
  • decreased function capactity
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46
Q

Quality of Life: Goal:

A

Delay/offset the decline in functional ability

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47
Q

Aging:

A

is a syndrome of changes that are
deleterious, progressive and universal

48
Q

deterioration:

A

Aging damage occurs to molecules (DNA,
proteins, lipids), to cells and to organs

49
Q

Aging 2 important factors:

A
  1. genetics
  2. Eviroment and lifestyles
50
Q

Why do we age theory:

A

Oxidative Stress: result of normal metabolism

51
Q

Ageotype:

A

Biological values that predict the functional
capacity of a tissue and essentially estimate its
“biological age.”

52
Q

Types of Ageotypes:

A

– Immune
– Kidney
– Liver
– Metabolic

53
Q

1) Effect of exercise on oxidative stress

A

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
Q

2 ) Effect of Aerobic Training in the elderly:

A

Decreases in aerobic capacity due to aging
* Decreased mitochondria
* Decreased oxygen extractability
* Decreased output of blood from the hear

55
Q

Effect of Aerobic Training in the elderly conclusions:

A

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
Q

aerobic capacity: Role in
daily functional ability

A

Increased aerobic fitness translates to increased
walking speed by about 1mph

  • Aerobic activities recruit large muscle groups, usually
    leg muscles
57
Q

What is the biggest disadvantage during old age?

A

loss of muscle mass

58
Q

Loss of muscle mass:

A

Decline in muscle mass: Highly correlated to decline
in strength

  • Age-related decline in muscle mass known as
    ‘Sarcopenia
59
Q

Implications of Type 2 fiber loss on functional ability:

A

Biggest problem: Avoiding falls
* Decreased Type 2 fibers result in less generation of POWER

60
Q

Effect of resistance/strength training
in the elderly:

A

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
Q

Diabetes - Physiology ( Normal person)

A
  • carbohydrate digestion and absorption in the intestine –> Released as glucose in the blood
  • pancreas –> releases insulin
  • Glucose uptake : Liver, muscle, adipose tissue
62
Q

What is diabetes?

A

A metabolic disease characterized by hyperglycemia

  • Due to defect in insulin secretion, insulin action or both
63
Q

What is hyperglycemia?

A

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
Q

Insulin:

A
  • naturally occurring hormone
  • Pancreas B cells
65
Q

Type 1 Diabetes:

A

Rare, birth

66
Q

Type- II Diabetes:

A
  • 90 -95 Diabetic cases %
  • Typically-adult onset
  • during obesity
67
Q

Uptake of Glucose via Insulin ACTION:

A
  • 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
Q

Insulin Resistance:

A
  • 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
Q

Physical activity/ exercise and glucose uptake:

A
  • insulin-independent mechanism - stimulation of ‘glut transporters’
  • hypothesized mechanisms - calcium-mediated uptake
  • dynamic exercise - 50 fold increase in glucose uptake
70
Q

Treating Diabetes:

A
  • reduce obesity and lose weight
  • interventions
71
Q

Diet only v.s Diet and medication

A
  • 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
Q

How to prevent weight gain?

A
  • incorporating an active lifestyle with diet
73
Q

Finnish Diabetes Prevention Study

A
  • 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
Q

Lifestyle vs. Medication

A
  • 3 groups; control group, medication group, and lifestyle group
  • Lifestyle change is the best followed by medication and then only diet
75
Q

Physical inactivity in children:

A
  • 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
Q

Higher scores in active kids:

A
  • kids who are physically active for 1 hour each day may perform 40% better on standardized tests.
77
Q

Longevity:

A
  • Moderation
  • Flexibility
  • Challenge
78
Q

Aerobic Fitness and Age:

A
  • 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
Q

Function capacity:

A

ability to perform everyday tasks

80
Q

Quality of life: Goal:

A

prolong a normal, vital function and quality of life free from disease

81
Q

Behavioral pathogen:

A
  • health-compromising behavior or habit
82
Q

Behavioral immunogen:

A
  • Health-enhancing behavior or habit
83
Q

What influences Health Behaviors?

A
  • societal
  • health behaviors
  • psychological
  • biological
84
Q

Strategies to Enhance exercise or maintenance:

A
  • Behavioral modification approaches
  • reinforcement approaches
  • cognitive/ behavioral approaches
  • decision making- approaches
  • social- support approaches
  • intrinsic approaches.
85
Q

Behavior Modification

A

Verbal, physical, or symbolic cues that initiate behaviors (e.g., posters,
running shoes by bed).

  • contract
86
Q

Reinforcement Approaches

A

Providing feedback to participants on their progress has positive motivational effects

  • Participants keep written records of their physical activity.
87
Q

Cognitive/Behavioral Approaches

A

Goal setting should be used to motivate individuals.
- self-set
- flexible

88
Q

Decision-Making Approaches

A

Involve exercisers in decisions regarding program
structure.

89
Q

Social-Support Approaches

A
  • 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
Q

Intrinsic Approaches

A
  • focus on the experience itself
  • self-monitoring
  • tangible v.s intangible benefits
91
Q

Physical activity:

A

-as any bodily movement
produced by skeletal muscles that results in
energy expenditure (burns calories).

92
Q

Exercise:

A

is a subset of physical
activity that is planned, structured, and has as
a final or an intermediate objective-

93
Q

Physical activity domains:

A
  • leisure time’
  • household
  • occupation
  • transportation
94
Q

Measuring exercise:

A
  • purseful
  • performed with some underlying motivational factor
  • people remember to exercise that is longer
95
Q

Physical activity- complex behavior:

A

challenging to measure in the free-living
environment
* Occurs throughout the day
* Accumulative
* Occurs in short (few seconds) and long bouts.

96
Q

Kilocalorie:

A
  • 1 kcal = amount of heat required to increase
    the temperature of 1 kg of water by 1 degree
    Celsius
97
Q

Methods to measure energy expenditure

A

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
Q

VO2 and work relationship:

A

linear

99
Q

MET ( Metabolic equivalent)

A

Unite of energy expenditure is the amount of oxygen used at rest - resting VO2

Resting VO@ = 3.5 ml of O2/ kg/ min

100
Q

How do METS work during activity?

A

1 MET = 3.5

Running at 6 mph = 30 ml/kg/min

= 8.6 standard MET / 9 times greater than rest

101
Q

Physical Activity intensity based on MET

A
  • 1.5- 2.9 MET: light
  • 3- 6 METS: moderate
  • 6.1 - 9 METS: vigourous
    > 9 METS: very vigorous
102
Q

Instruments for assessing physical activity

A
  • subjective - population, perception
  • objective -data, small group
103
Q

Objective monitoring early example:

A
  • started with distance walked measurements from ancient Romans
  • Leonardo DaVinci
104
Q

Pedometers

A
  • simple motion sensors that estimate habitual physical activity over a long time
  • steps per day
  • 1 mile = 2000 steps
105
Q

Reference waling goals:

A

< 5000 = sedentary
5000- 7500 = low active
7500 - 10000 = somewhat active
> 100000 = active

106
Q

Acceleermoeters

A
  • measurement of body movement based on acceleration
  • electronics sensors
  • stores date
107
Q

General principles of exercise prescription:

A

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
Q

Ischemia

A

lack of oxygen

109
Q

Catecholamines

A

Risk for thrombosis

110
Q

FITT principle

A
  • Frequency- How often
  • Intensity- How hard
  • Time- How long
  • Type- Activity type/mode
111
Q

Intensity:

A
  • 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
Q

Heart rate

A

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
Q

Talk test-

A

intensity of exercise at which conversation is comfortable-
health benefits
* “just barely respond in conversation”: safe and appropriate
for cardiorespiratory endurance improvement.

114
Q

Time:

A

The objective should be kept in mind
* 150 min/wk in at least 10 min bouts
* Fitness/weight loss
* 300 min/wk

115
Q

Training effect is fragile:

A

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
Q

Inadequate sleep :

A

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
Q

How much sleep do we need:

A

People vary in their need for sleep.
* Studies have shown that people range between needing 4 – 10 hours of
sleep per night.

118
Q

Understanding sleep:

A

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
Q

REM sleep

A

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
Q

REM sleep affects:

A
  • 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
Q

Sleep problems:

A
  • insomnia
  • nightmares
  • sleepwalking and night terrors
  • sleep paralysis
  • hallucinations
  • narcolepsy
  • sleep apnoea
122
Q

The alertness centre

A

dominant when awake

123
Q

The sleep centre-

A

dominant when asleep.

124
Q

What causes sleep problems:

A
  • medical reasons
  • stress, anxiety and worry
  • depression and sadness
  • surroundings
  • disrupted sleep routine
  • sleeping pills and alcohol
125
Q

Common unhelpful beliefs about sleep:

A
  • 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)

Intro to Fitness (4 decks)

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