Unit 7 Flashcards
Atherosclerosis
Buildup of fatty plaques in arteries that leads to narrowing and reduced blood flow, which leads to increased resistance and blood pressure.
Arteriosclerosis
A general term that refers to hardening (and loss of elasticity) of arteries, which leads to resistance of blood flow and higher blood pressure.
Peripheral Vascular Disease
A group of diseases in which blood vessels become restricted or blocked, typically as a result of atherosclerosis.
Blood pressure ranges
Normal: < 120/80 mm Hg
Pre-hypertensive: 120/80 mm Hg to 139/89 mm Hg
High risk: 140/90 mm Hg or higher
Obesity
The condition of subcutaneous fat exceeding the amount of lean body mass.
Note: 66% of Americans at 20 years or older are overweight; of that 66%, 34% are obese.
Diabetes
Chronic metabolic disorder caused by insulin deficiency, which impairs carbohydrate usage and enhanced usage of fat and protein.
Type I and Type II Diabetes
Type I: insulin-dependent; typically diagnosed in children, teenagers, or young adults.
Type II: non-insulin-dependent; typically associated with obesity
Note: hyperglycemia (high levels of blood sugar), hypoglycemia (low blood sugar)
Hypertension
Consistently elevated arterial blood pressure, which, if sustained at high enough level, is likely to induce cardiovascular or end-organ damage.
Valsalva Maneuver
A maneuver in which a person tries to exhale forcibly with a closed glottis (windpipe) so that no air exits through the mouth or nose as, for example, in lifting a heavy weight; impedes the return of venous blood to the heart.
Primary causes of coronary heart disease
Poor lifestyle choices: smoking, poor diet, and physical inactivity.
Osteopenia
A decreased in the clarification or density of bone as well as reduced bone mass.
Osteoporosis
Condition in which there is a decrease in bone mass and density as well as an increase in the space between bones, resulting in porosity and fragility.
Two types of osteoporosis
Type 1 (primary): associated with normal aging and is attributable to a lower production of estrogen and progesterone, both of which are involved with regulating the rate at which bone is lost.
Type 2 (secondary): caused by certain medical conditions or medications that can disrupt normal bone reformation, including alcohol abuse, smoking, certain diseases, or certain medications.
Arthritis
Chronic inflammation of the joints; two types (osteoarthritis & rheumatoid arthritis)
Osteoarthritis
Arthritis in which cartilage becomes soft, frayed, or thins out, as a result of trauma or other conditions; commonly affected joints are in the hands, knees, hips, and spine.
Rheumatoid Arthritis
Arthritis primarily affecting connective tissues, in which there is a thickening of articular soft tissue, and extension of synovial tissue over articular cartilages that have become eroded; commonly affected in the hands, feet, wrists, and knees.
Cancer
Any of various types of malignant neoplasms, most of which invade surrounding tissues, may metastasize to several sites, and are likely to recur after attempted removal and to cause death of the patient unless adequately treated.
Restrictive Lung Disease
The condition of a fibrous lung tissue, which results in a decreased ability to expand the lungs.
Chronic Obstructive Lung Disease
The condition of altered airflow through the lungs, generally caused by airway obstruction as a result of mucus production.
Intermittent Claudication
The manifestation of symptoms caused by peripheral arterial disease.
Peripheral Arterial Disease
A condition characterized by narrowing of the major arteries that are responsible for supplying blood to the lower extremities.
Nutrition
The process by which a living organism assimilates food and uses it for growth and repair of tissues.
Nutrition topics personal trainers can discuss
- food preparation methods
- healthy snacks
- statistical info on the relationship between chronic disease and the excesses or deficiencies of specific nutrients
- vitamins & minerals as essential nutrients
- food guidance systems (ex: food pyramid, MyPlate, etc…)
- carbohydrate, protein, & fat basics
- nutrients contained in foods or supplements
- importance of water & hydration status
calorie
The amount of heat energy required to raise the temperature of 1 gram of water 1*C.
Calorie/Kilocalorie
A unit of expression of energy equal to 1,000 calories. The amount of heat energy required to raise the temperature of 1 kilogram or liter of water 1*C.
Total Energy Expenditure is the sum of these 3 different energy components:
1) Resting Metabolic Rate (RMR): the amount of energy expended while at rest; 70% of total energy expenditure
2) Thermic Effect of Food (TEF): the amount of energy expended above RMR as a result of the processing of food (digestion) for storage and use; 6-10% of total energy expenditure
3) Energy Expended during Physical Activity: the amount of energy expended above RMR and TEF associated with physical activity; 20% of total energy expenditure for a sedentary person
Estimating Total Daily Expenditure
Step 1: weight (lbs) x 10 = RMR
Step 2: RMR x activity factor* = TEE
- very light (1.2-1.3)
- low active (1.5-1.6)
- active (1.6-1.7)
- heavy (1.9-2.1)
Protein
Amino acids linked by peptide bonds; can be converted into fuel if running low on carbohydrates or energy; 4 calories per gram.
Two general classes of amino acids
1) Essential - must get these from our diet
2) Non-Essential - can make within our body
Protein sources
1) Complete - contains all the essential amino acids in the right ratio (ex: meats & dairy products)
2) Incomplete - low or lacking an essential amino acids (ex: peanut butter)
3) Limiting Factor - amino acid missing in the smallest amount
Protein-Intake recommendations
- about 10-35% of diet
- sedentary adults 0.8g/kg (0.4g/lb); strength athletes 1.2-1.7g/kg (0.5-0.8g/lb); endurance athletes 1.2-1.4g/kg (0.5-0.6g/lb)
Carbohydrates
Neutral compounds of carbon, hydrogen, and oxygen (such as sugars, starches, and cellulose), which make up a large portion of animal foods; excess will be stored as fat; 4 calories per gram.
Simple vs Complex Carbohydrates
Simple:
1) monosaccharide (glucose, galactose, & fructose)
2) disaccharides (sucrose, lactose, & maltose)
Complex:
1) polysaccharides (starch)
Note: through digestion disaccharides & polysaccharides are broken down into monosaccharides
Glycemic Index (GI)
The rate at which a carbohydrate raises blood glucose and the rate at which insulin increases; higher rating has more fiber due to taking longer to digest the food.
Carbohydrates recommendations
- preferred source of energy
- ATP-PC & glycolysis runs on carbohydrates
- important to consume before & after exercise
- recommended intake of 45-65% of total calorie intake
Fiber
Not a source of energy; provides bulk in the diet & satiety; good intestinal motility; can lower risk of heart disease & cancer; regulate blood glucose levels; recommended 38g/day for men & 25g/day for women.
Lipids
A group of compounds that includes triglycerides (fats & oils), phospholipids, and sterols; 9 calories per gram.
Two types of fatty acids
1) Saturated: no double bonds; can raise bad cholesterol levels (LDL); meat, poultry, dairy, coconut oil, etc…
2) Un-Saturated: monosaturated (one double bond; ex: olive oil, canola oil, peanuts, avocado, etc…) and polyunsaturated (many double bonds; can help reduce heart disease, hypertension, arthritis, & cancer; ex: vegetable oils, fish, most nuts & seeds
Fat functions & recommendations
- transportation of fat soluable vitamins (A, D, E, & K)
- structure & membrane functions
- cellular signals
- regulation of uptake & excretion of nutrients in the cells
- recommended 20-35% of daily intake for general population; 20-25% for athletes; for 10-37% for fat loss
Water
- approximately 60% of adult human body
- requirements are 3L (approx 13 cups) for men & 2.2L (approx 9 cups) for women
Effects of dehydration
- ⬇️blood volume, performance, blood pressure, sweat rate, cardiac output, & blood flow to the skin
- ⬆️core temperature, heart rate, perceived exertion, & use of muscle glycogen
- water retention
- sodium retention
Guideline for fat loss
- make small decreases in food & beverage calories, and increase physical activity
- limit alcohol consumption
- choose whole grains & fiber rich foods
- avoid empty calories & highly processed foods
- drink water
- have clients weigh & measure their food for 1 week
Guideline for lean body mass
- eat 4 to 6 meals per day
- spread protein intake throughout the day
- ingest protein & carbohydrate within 90 minutes of a workout
- adequate protein & carbohydrates in the diet
Dietary Supplement
A substance that completes or makes an addition to daily dietary intake.
Safe levels of most nutrients in a multivitamin should be around 100%, except for the following:
- Vitamin A (present only as retinol) should be less than 100% of the DV
- B-carotene is contraindicated in smokers
- Calcium should be at low levels or absent in a multivitamin; to be absorbed effectively, consume calcium supplements with meals spread throughout the day
People are more likely to consume excessive amounts of the following nutrients from supplements & fortified foods combined:
- Vitamin A
- Vitamin D
- Iron
- Zinc
Erogogenic Aids
It is something that enhances athletic performances; ergogenic means work generating.
List of ergogenic aids & their functions
1) creatine: a legal supplement common among strength athletes & bodybuilders; helps increase muscle mass by rapidly regenerating ATP from ADP to maintain high-intensity muscular efforts for up to about 10 sec
2) stimulants (caffeine): acts as a stimulant that primarily affects the CNS, heart, and skeletal muscles
Banned stimulants
1) prophormones - used to promote building of strength & muscle mass.
2) androgenic anabolic steroids - designed to mimic the effects of testosterone
The stages of change in health behaviors
1) Precontemplation - no intention of change; educate why exercise is important & dispel any myths
2) Contemplation - no exercise, but thinking about it; educate
3) Preparation - started exercising a little; structure client’s life as exercises, establish goals, and set up a support network
4) Action - active, but has not exercised longer than 6 months; educate & find how to deal with barriers or disruptions
5) Maintenance - maintained exercise for 6 months or more; can possibly regress from exercise; work to enhance their motivation & show their results
Initial session for the personal trainer
1) PT have 20 seconds to make a good first impression
2) Discuss any health concerns
3) Clarify fitness goals - goals should be Specific, Measurable, Attainable, Realistic, & Timely (SMART)
4) Review previous exercise experiences
5) Finalize the program design
* All help the clients assess the process*
Effective Communication: verbal vs non-verbal
1) verbal communication: messages that are clear to be received & interpreted correctly.
2) non-verbal communication: what someone is thinking or feeling is reflected in his/her body language (such as face, lip movements, eye changes, physical appearance, posture, & body position
Active Listening
Having good communication skills and having a good attitude & genuine interest in a client’s perspective and getting to know him/her; pay attention, avoid distractions, look the speaker in the eye, & provide feedback when the speaker is finished talking.
Four step model of communication between a speaker and a listener
1) What speaker means.
2) What speaker says.
3) What listener hears.
4) What listener thinks speaker means.
Closed-Ended Questions
They are directive questions; requires only one word answers (Ex: What is your name?)
Open-Ended Questions
Non-directive questions; require more than one word answers; build rapport (Ex: invite clients to express personal fears, barriers, failures, & successes)
Four types of support
1) Instrumental - the tangible and practical factors necessary to help a person adhere to exercise or achieve exercise goals (anything needed to complete the activity such as transportation or equipment)
2) Emotional - expressed through encouragement, caring, empathy, and concern
3) Informational - information or education needed to reach goals (such as directions, advice, or suggestions); one of the main reasons clients seek out a personal trainer
4) Companionship - network of individuals that can provide emotional support needed to maintain motivation and accountability (such as family, friends, or co-workers that clients can exercise with)
Five common barriers to exercise
1) lack of time
2) unrealistic goals
3) lack of social support
4) social physique anxiety
5) convenience
Strategies to enhance exercise adherence (behavioral and cognitive)
1) Behavioral Strategies: self-management, goal setting, & self-monitoring
2) Cognitive Strategies: positive self-talk, psyching up, & imagery
Exercise Imagery
The process created to produce internalized experiences to support or enhance exercise participation.
Four psychological benefits of exercise
1) promotes positive mood
2) reduces stress
3) improves sleep
4) reduces depression & anxiety
Amino Acids list (essential, non-essential, & semi-essential)
1) Essential: isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, & valine
2) Non-Essential: alanine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, & tyrosine
3) Semi-Essential: arginine & histidine
Effects of excess (and potentially toxic) of vitamin A, D, & B6
Vitamin A - cause birth defects; increased incidences of hip fracture
Vitamin D - can result in calcification of blood vessels; and potentially damage the kidneys, heart, & lungs
Vitamin B6 - can cause permanent damage to sensory nerves
Effects of excess minerals of calcium and iron
Calcium - increase risk of developing kidney stones; can decrease absorption of important trace minerals
Iron - interfere with absorption of other minerals; cause gastrointestinal irritation
Estimated Average Requirement
The average daily nutrient intake level that is estimated to meet the requirement of half the healthy individuals.
Recommended Dietary Allowance
The average daily nutrient intake level that is sufficient to meet the nutrient requirement of nearly all (97-98%) healthy individuals.
Adequate Intake
A recommended average daily nutrient intake level, based on observed approximations.
Tolerable Upper Intake Levels
The highest average daily nutrient intake level likely to pose no risk of adverse health affects to almost all individuals.
Deficiency in Vitamin B12
Affects mental functions & emotional state; often common in elderly and those avoiding meat products
NASM’s statement regarding supplementation (4 precautions for specific adaptation)
1) Most people can benefit from multivitamin and mineral formula with a calcium supplement.
2) Specific nutrient compounds allow the body to operate at full capacity, without disturbing its natural physiology.
3) Effects of dietary supplement use vary among individuals, based on dietary intake of nutrients and physiologic individuality.
4) The general population should not use dietary supplements for medicinal purposes, unless recommended by a qualified health professional.
Metabolic Syndrome
Cluster of symptoms characterized by obesity, insulin resistance, hypertension, and dyslipidemia, leading to an increased risk of cardiovascular disease.
Recommended caffeine intake for performance enhancement:
3-6mg/kg body weight
