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Exercise Physiology > Test 1 > Flashcards

Test 1 Flashcards

1
Q

Risk factor of CVD INDEPENDENT of physical activity

A

Sedentary Lifestyle

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2
Q

Sedentary Lifestyle =

A

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

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3
Q

Women over 30 with sedentary lifestyle

A

are at higher risk for CVD than smokers

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4
Q

Has shown to decrease plasma glucose and insulin

A

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

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5
Q

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.

A

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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6
Q

Activity Recommendation for moderate/high intensity strenthening

A

2x per week

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7
Q

List Benefits of Regular Exercise

A

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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8
Q

Aerobic Capacity is inversely related to

A

CVD

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9
Q

Physical Activity has shown to have a protective association against

A

breast, colon, lung, prostate cancer

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10
Q

Healthy People 2020

A
  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.
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11
Q

Overweight

A

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

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12
Q

Overfatness

A

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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13
Q

Obesity

A

overfat condition that accompanies a constellation of comorbidities

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14
Q

Genetics

A

increased susceptibility of becoming obese

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15
Q

Leptin

A

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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16
Q

Current national guidelines for physical activity

A

30-60 min/day

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17
Q

Excess Body Fat vs. Excess Body Weight

A

“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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18
Q

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

A

men: above 20%
women: above 30%

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19
Q

Central or android-type obesity (apple)

A

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

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20
Q

Peripheral or gynoid-type obesity (pear)

A

reduced metabolic health risk

more difficult to reduce this fat

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21
Q

Waist to Hip Ratio

A

waist girth/hip girth

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22
Q

Normal BMI

A

18.5 - 24.9 kg*m-2

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23
Q

Overweight BMI

A

25 - 29.9 kg*m-2

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24
Q

Obese class I BMI

A

30 - 34.9 kg*m-2

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25
Q

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

A

very high health risk

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26
Q

Fat Cell Hypertrophy

A

existing adipocytes enlarge or fill with fat

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27
Q

Fat cell hyperplasia

A

total adipocyte number increases

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28
Q

Total adipocyte number

A

body mass fat/ Fat content per cell

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29
Q

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

A

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

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30
Q

To lose weight, reduce caloric intake by no more than

A

500-1000 kcals.

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31
Q

moderate vs severe reduction in food intake

A

moderate produces greater fat loss

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32
Q

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

A

inversely

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33
Q

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

A

Setpoint

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34
Q

Dieting effect on setpoint

A

little to none

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35
Q

Weight loss relationship with metabolic rate

A

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

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36
Q

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

A

fatter, regain

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37
Q

Early weight loss is mostly___? what percent?

A

water, 70% over the first few weeks.

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38
Q

Negative Energy/Caloric Balance =

A

weight loss

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39
Q

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

A

up to 75 kcal for exercise durations of 80 min.

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40
Q

Regular physical activity with dieting..

A

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

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41
Q

Effect of dieting (only) on muscle mass

A

may result in decreased muscle mass without exercise

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42
Q

Resistance Training effect on metabolic rate

A

increases metabolic rate

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43
Q

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

A

duration

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44
Q

Energy cost of weight bearing exercise relates directly to ____

A

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

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45
Q

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

A

12

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46
Q

Ideal weight loss combo

A

caloric restraint + exercise

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47
Q

Spot reduction

A

does not work

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48
Q

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

A

Men

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49
Q

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

A

Men

50
Q

Limitations of Height-Weight Tables

A
  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.
51
Q

BMI (Body Mass Index)

A

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

52
Q

BMI vs Health Risks

A

Increased BMI results in more severe health risks

53
Q

BMI Limitations

A
  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.
54
Q

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.

A

Essential Fat

55
Q

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

A

Storage Fat

56
Q 
Hydrostatic weighing—underwater weighing
Anthropometric measurement (girths, skinfolds).
Other methods (x-ray, MRI, BIA, near-infrared interactance, ultrasound, CT, air plethysmography)
A

Indirect Body Composition Measurments

57
Q

Hydrostatic Weighing: Archimedes’ Principle

A

Water displacement and hydrostatic weighing

58
Q

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

A

hydrostatic weighing

59
Q

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

A

= (495/body density) - 450

60
Q

BOD POD measurements of Body Volume

A

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

61
Q

Common Skinfold Locations

A

Triceps, subscapular, iliac, abdomen, thigh

62
Q

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

A

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

63
Q

DXA (dual-energy x-ray absorptiometry)

A

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

64
Q

Carbohydrates

A

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

65
Q

Carbohydrate’s role in the body

A 
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
66
Q

Primary fuel during high intensity short duration exercise

A

Carb

67
Q

Primary fuel during low intensity exercises

A

Fat

68
Q

Fuel after glycogen stores are depleted

A

Fat

69
Q

HDL

A

good, protects against heart disease

70
Q

LDL

A

bad

71
Q

Role of Lipids

A

energy source, easily stored, thermal insulation, hunger suppressor

72
Q

Protein sythesis

A

large increases during recovery from endurance and resistance exercise

73
Q

Recommended Carb intake

A

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)

74
Q

Biological Functions of Vitamins

A

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

75
Q

Vitamins and Exercise

A

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.

76
Q

body’s most abundant mineral

A

calcium

77
Q

weakened bone, increased fracture risk

A

osteopenia

78
Q

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

A

osteoporosis

79
Q

Female Athlete Triad

A

disordered eating, osteoporosis, amenorrhea

80
Q

At risk for Iron deficiency

A

women of child bearing age and those on vegetarian diets

81
Q

Exercise Induced Anemia

A

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

82
Q

electrolytes

A

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

83
Q

40-70% of body mass

A

water

84
Q

Muscle = ___% water

A

70%

85
Q

Fat = ___% water

A

10%

86
Q

3 factors that determine amount of water loss during exercise

A
  1. physical activity intensity
  2. temperature
  3. humidity
87
Q

Carbohydrate Atwater value

A

4 kcal/g

88
Q

Lipid Atwater Value

A

9 kcal/g

89
Q

Protein Atwater Value

A

4 kcal/g

90
Q

Alcohol Atwater Value

A

7 kcal/g

91
Q

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

A

Metabolism

92
Q

3 Factors affect total daily energy expenditure (TDEE)

A
  1. Resting Metabolic Rate (60-75%)
  2. Thermogenic effect of food
  3. Energy expended during physical activity and recovery
93
Q

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

A

Basal Metabolic Rate

94
Q

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

A

Resting Metabolic Rate

95
Q

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

A

decreases

96
Q

Each 1 lb. gain in FFM increases RMR by

A

7-10 kcal per day

97
Q

Food consumption increases/decreases energy metabolism

A

increases

98
Q

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

A

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

99
Q

MET

A

Metabolic Equivalent

ex. 2 METs requires 2x Resting Metabolism

100
Q

Heart Rate and VO2 are directly related

A

true

101
Q

Gross Energy Expenditure

A

includes Resting Energy Expenditure

102
Q

Net Energy Expenditure

A

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

103
Q

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

A 
Mechanical Efficiency
(walking/running = 25%)
104
Q

More economical to stop walking and begin running at speeds ____

A

greater than 8km/h (5mph)

*independent of fitness

105
Q

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

A

twice

106
Q

Energy requirement of each mile run is ______

A

constant (regardless of fitness level)

107
Q

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

A

lower

108
Q

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

A
  1. larger ratio of surface area to body mass
  2. greater stride frequencies
  3. shorter stride lengths
  4. differences in mechanics that reduce movement
109
Q

Swimming vs running energy expenditure

A

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

110
Q

BP in response to resistance exercise

A

increases fairly linearly as exertion increases

111
Q

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

A

steady state exercise

112
Q

SBP increases linearly with exercise intensity (T/F)

A

True

113
Q

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

A

True

114
Q

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

A

higher

115
Q

Cardiac Output

A

HR x SV

116
Q

Cardiac Output at Rest

A

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

117
Q

Enhancing Diastolic Filling will (increase/decrease) SV

A

increase

118
Q

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

A

True

119
Q

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

A

True

120
Q

Upper body has (higher/lower) mechanical efficiency

A

lower

Exercise Physiology (2 decks)

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