1. Attain high quality, longer lives free of preventable disease, disability, injury & premature death. Ex—life expectancy, healthy life expectancy, physical & mental unhealthy days, chronic disease prevalence, activity limitations. 2. Achieve health equity, eliminate disparities, and improve health of all ages. Ex—race/ethnicity/gender, SES, disability status, geography, sexual orientation. 3. Create social & physical environments that promote good health for all. Ex—social & economic factors, natural & built environments, policies & programs. 4. Promote QOL, healthy development, and healthy behaviors across all life stages. Ex—well being/satisfaction, physical, mental & social QOL, participation in common activities.

Test 1 Flashcards by Ryan Dalton

Risk factor of CVD INDEPENDENT of physical activity

Sedentary Lifestyle

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Sedentary Lifestyle =

Less than 1.5 METS while in a sitting or reclining position during waking hours

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Women over 30 with sedentary lifestyle

are at higher risk for CVD than smokers

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Has shown to decrease plasma glucose and insulin

Regular activity (18, 1-minute 40 second walks is better than 15 minutes of continuous walking)

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All Americans should participate in ___ min/wk of moderate intensity aerobic activity; ___ min/wk of vigorous intensity aerobic activity; or combination of both for substantial health benefits.

150, 75 (additional health benefits with 300 min/wk or more of moderate intensity aerobic activity; 150 min/wk or more of vigorous intensity aerobic activity; or combination of both)

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Activity Recommendation for moderate/high intensity strenthening

2x per week

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List Benefits of Regular Exercise

Premature mortality
CVD/CAD
HTN
Stroke
Osteoporosis/Osteopenia/Hip Fx
Type II DM
Metabolic syndrome
Obesity
Colon cancer & breast cancer
Depression
Functional Health/Falls
Cognitive Function
Increased VO2 max from both central & peripheral adaptations.
Decreased minute ventilation at given submax workload.
Decreased O2 cost for given submax workload.
Decreased HR & BP at given submax workload.
Increased capillary density in skeletal muscle.
Increased exercise threshold for accumulation of lactate; onset of disease signs/symptoms (angina, ST seg depression, claudication).

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Aerobic Capacity is inversely related to

CVD

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Physical Activity has shown to have a protective association against

breast, colon, lung, prostate cancer

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Healthy People 2020

Attain high quality, longer lives free of preventable disease, disability, injury & premature death. Ex—life expectancy, healthy life expectancy, physical & mental unhealthy days, chronic disease prevalence, activity limitations.
Achieve health equity, eliminate disparities, and improve health of all ages. Ex—race/ethnicity/gender, SES, disability status, geography, sexual orientation.
Create social & physical environments that promote good health for all. Ex—social & economic factors, natural & built environments, policies & programs.
Promote QOL, healthy development, and healthy behaviors across all life stages. Ex—well being/satisfaction, physical, mental & social QOL, participation in common activities.

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Overweight

body weight that exceeds some average for stature, and perhaps age, usually by some standard deviation unit or percentage.
BMI

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Overfatness

body fat that exceeds an age- and/or gender-appropriate average by a set amount. (energy intake chronically exceeds energy expenditure)

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Obesity

overfat condition that accompanies a constellation of comorbidities

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Genetics

increased susceptibility of becoming obese

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Leptin

Congenital absence of leptin hormone, the body− weight-regulating substance produced by fat and released into bloodstream acting on hypothalamus.

Neither short- nor long-term exercise meaningfully affects leptin levels.

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Current national guidelines for physical activity

30-60 min/day

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Excess Body Fat vs. Excess Body Weight

“In all likelihood, excess body fat, not excess body weight per se explains the relationship between increased body weight & disease risk”

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Body Fat norms for young men/women that indicate excessive body fat

men: above 20%
women: above 30%

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Central or android-type obesity (apple)

Abdominal area fat (visceral adipose tissue [VAT]) relates to altered metabolic profile– increased CHD risk, metabolic syndrome

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Peripheral or gynoid-type obesity (pear)

reduced metabolic health risk

more difficult to reduce this fat

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Waist to Hip Ratio

waist girth/hip girth

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Normal BMI

18.5 - 24.9 kg*m-2

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Overweight BMI

25 - 29.9 kg*m-2

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Obese class I BMI

30 - 34.9 kg*m-2

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Large Waist girth (men: 102cm, women: 88cm) and obese =

very high health risk

Fat Cell Hypertrophy

existing adipocytes enlarge or fill with fat

Fat cell hyperplasia

total adipocyte number increases

Total adipocyte number

body mass fat/ Fat content per cell

Overweight/Obese person should reduce initial body weight by no more than

5-15% (any more could be an unattainable target)

To lose weight, reduce caloric intake by no more than

500-1000 kcals.

moderate vs severe reduction in food intake

moderate produces greater fat loss

Potential for long term success in weight loss is ______ related with the initial degree of obesity

inversely

A well-regulated internal control mechanism located deep within lateral hypothalamus that maintains a preset level of body weight and/or %fat

Setpoint

Dieting effect on setpoint

little to none

Weight loss relationship with metabolic rate

metabolic rate decreases as weight loss increases (as a result of dieting) --> produces weight loss plateau

The ____one is at the start of weight loss, the more vigorously the body attempts to ____ weight

fatter, regain

Early weight loss is mostly___? what percent?

water, 70% over the first few weeks.

Negative Energy/Caloric Balance =

weight loss

With low-to-moderate physical activity, recovery calories to total energy expenditure remains small relative to physical activity caloric expenditure. Range?

up to 75 kcal for exercise durations of 80 min.

Regular physical activity with dieting..

greater fat loss, less lean tissue loss, enhancement of physical capacity

Effect of dieting (only) on muscle mass

may result in decreased muscle mass without exercise

Resistance Training effect on metabolic rate

increases metabolic rate

for weight loss, focus on increasing exercise ______(duration or intensity)

duration

Energy cost of weight bearing exercise relates directly to ____

body weight (heavier person expends more energy than average weighted person)

meaningful changes in body weight and body composition require at least _____ weeks

Ideal weight loss combo

caloric restraint + exercise

Spot reduction

does not work

(Men/Women) respond more favorably to effects of physical activity on weight loss

Men

(Men/Women) distribute more fat in upper body and abdominal region

Men

Limitations of Height-Weight Tables

1. Uses unvalidated estimates of body frame size. 2. Developed from data derived primarily from white populations. 3. Specific focus on mortality data that may not reflect obesity-related comorbidities. 4. Provide no assessment of body composition.

BMI (Body Mass Index)

Body Mass (kg) / stature (m^2)

BMI vs Health Risks

Increased BMI results in more severe health risks

BMI Limitations

1. Current overweight classification assumes the relationship between BMI and %fat (and disease risk) remains independent of age, gender, ethnicity, and race. 2. Fails to consider body’s proportional composition or fat distribution. 3. Factors other than excess fat (bone, muscle, and increased plasma volume induced by training) affect body weight. 4. Possibility of misclassifying someone as overweight pertains particularly to athletes.

Fat in heart, lungs, liver, spleen, kidneys, intestines, muscles, and lipid-rich tissues of central nervous system and bone marrow. Required for normal physiologic functioning.

Essential Fat

Energy reserve primarily in adipose tissue. 83% pure fat, 2% protein, and 15% water Visceral fat protects various internal organs

Storage Fat

``` Hydrostatic weighing—underwater weighing Anthropometric measurement (girths, skinfolds). Other methods (x-ray, MRI, BIA, near-infrared interactance, ultrasound, CT, air plethysmography) ```

Indirect Body Composition Measurments

Hydrostatic Weighing: Archimedes' Principle

Water displacement and hydrostatic weighing

Body volume = loss of weight in water (need temperature correction for water's density)

hydrostatic weighing

Siri Equation for Percent Body Fat (densities of lean tissue and bone components remain constant

= (495/body density) - 450

BOD POD measurements of Body Volume

determines body volume by measuring initial volume of empty chamber minus volume with person inside

Common Skinfold Locations

Triceps, subscapular, iliac, abdomen, thigh

Landmarks for Girth Measurments (useful for analyzing body fat distribution and weight loss patterns)

forearm, bicep, belly button, hips, thigh, calf

DXA (dual-energy x-ray absorptiometry)

quantifies fat and nonbone regional lean mass plus mineral content of deeper bony structures (valid and shows comparable results to hydrostatic weighing)

Carbohydrates

become available as energy source, form glycogen stores in liver and muscle, convert to fat for later energy use

Carbohydrate's role in the body

``` Energy source during intense exercise Energy derived from breakdown of blood-borne glucose and muscle glycogen. Protein sparer Helps preserve tissue protein Metabolic primer Serves as “primer” for fat oxidation Fuel for the central nervous system Serves as primary fuel for nerve tissue ```

Primary fuel during high intensity short duration exercise

Carb

Primary fuel during low intensity exercises

Fat

Fuel after glycogen stores are depleted

Fat

HDL

good, protects against heart disease

LDL

bad

Role of Lipids

energy source, easily stored, thermal insulation, hunger suppressor

Protein sythesis

large increases during recovery from endurance and resistance exercise

Recommended Carb intake

Sedentary 70kg person 300g or 40-50% of total daily calories Physically active person 400-600g or 60% of total daily calories Endurance Athlete 70% of total daily calories (8-10g per kg body mass)

Biological Functions of Vitamins

Vitamins contain no useful energy; instead, they serve as essential links and regulators in metabolic reactions Vitamins also control tissue synthesis and protect the integrity of the cells’ plasma membrane

Vitamins and Exercise

Vitamin supplements are no less effective for bodily functions than vitamins from food, although vitamins in food form provide an additional array of important nutrients. When vitamin intake achieves recommended levels, supplements do not improve exercise performance. Supplements do not improve exercise performance, hormonal and metabolic responses to exercise, and ability to train arduously and recover from such training in adequately nourished individuals.

body's most abundant mineral

calcium

weakened bone, increased fracture risk

osteopenia

bone loses its calcium mass and concentration, which causes bone to progessively become more porous and brittle

osteoporosis

Female Athlete Triad

disordered eating, osteoporosis, amenorrhea

At risk for Iron deficiency

women of child bearing age and those on vegetarian diets

Exercise Induced Anemia

Strenuous training may create added demand for iron that exceeds its intake, resulting in an “iron drain” and reduced physical performance.

electrolytes

sodium, potassium, chlorine. promote exchange of of nutrients and waste products

40-70% of body mass

water

Muscle = ___% water

70%

Fat = ___% water

10%

3 factors that determine amount of water loss during exercise

1. physical activity intensity 2. temperature 3. humidity

Carbohydrate Atwater value

4 kcal/g

Lipid Atwater Value

9 kcal/g

Protein Atwater Value

4 kcal/g

Alcohol Atwater Value

7 kcal/g

Involves all chemical reactions of biomolecules within the body that encompass synthesis/anabolism and breakdown/catabolism

Metabolism

3 Factors affect total daily energy expenditure (TDEE)

1. Resting Metabolic Rate (60-75%) 2. Thermogenic effect of food 3. Energy expended during physical activity and recovery

Minimum level of energy to sustain vital functions in the waking state. Reflects the body's total heat production.

Basal Metabolic Rate

Influenced by body size, health/fitness, muscle mass, age, hormones, body temperature. Always slightly higher than BMR.

Resting Metabolic Rate

Regular physical activity offsets _____ in BMR and RMR that occur with aging

decreases

Each 1 lb. gain in FFM increases RMR by

7-10 kcal per day

Food consumption increases/decreases energy metabolism

increases

Classifies work as the ratio of energy required for a task to the resting energy requirement

Physical Activity Ratio Light work-3x heavy work-6/8x max work- 9x and above

MET

Metabolic Equivalent | ex. 2 METs requires 2x Resting Metabolism

Heart Rate and VO2 are directly related

true

Gross Energy Expenditure

includes Resting Energy Expenditure

Net Energy Expenditure

is the true energy expenditure of an activity. GEE - REE

Relates to the amount of energy required to perform a task, to actual energy requirement of work done

``` Mechanical Efficiency (walking/running = 25%) ```

More economical to stop walking and begin running at speeds ____

greater than 8km/h (5mph) | *independent of fitness

Running a mile at 10mph requires _____ as much energy as 5mph

twice

Energy requirement of each mile run is ______

constant (regardless of fitness level)

At a particular speed, elite endurance runners run at a (higher/lower) oxygen uptake than a less trained person of the same age and gender

lower

Children/adolescents have a higher oxygen consumption than adults in weight bearing activities due to

1. larger ratio of surface area to body mass 2. greater stride frequencies 3. shorter stride lengths 4. differences in mechanics that reduce movement

Swimming vs running energy expenditure

Swimming requires more energy to maintain buoyancy while simultaneously generating horizontal arm and leg movements. Additional drag forces are also important

BP in response to resistance exercise

increases fairly linearly as exertion increases

SBP declines as _____ continues because arterioles in active muscles continue to dilate

steady state exercise

SBP increases linearly with exercise intensity (T/F)

True

DBP remains stable or decreases slightly with higher exercise levels (T/F)

True

exercise with arms produces (higher/lower) SBP and DBP

higher

Cardiac Output

HR x SV

Cardiac Output at Rest

males: 5 L/min females: 4 L/min

Enhancing Diastolic Filling will (increase/decrease) SV

increase

HR can increase as a result of anticipation of exercise (T/F)

True

CO max and VO2 max are directly related (T/F)

True

Upper body has (higher/lower) mechanical efficiency

lower