Week 9

Question 1

Energy balance

Answer 1

Energy in equals energy out

Question 2

effective weight management

Answer 2

• Reduced sedentary behaviour
• Regular physical activity and exercise
• Dietary modifications based on Canada’s Food Guide

Question 3

Benefits of exercise in weight management

Answer 3

• Increase energy expenditure
• Helps create a negative energy balance for weight loss
• Promotes fat loss and preservation of lean body mass
• maintains or slows down FFM loss resulting form weight loss via diets only
• helps maintain weight loss after dieting
• increase RMR

Question 4

Deiting

Answer 4

• Caloric restriction vs fad diets
• Temporary vs. permanent weight loss
• Difference between fat loss and weight loss - non-fat mass weighs more than fat
• Yo-yo effect

Question 5

Effects of severe energy restriction

Answer 5

• Body thinks it is starving
• RMR may decrease by 15%
• Body gets efficient at using energy
• become lethargic usually = decrease in activity

Question 6

Weight loss strategies DOs

Answer 6

• Exercise regularly
• follow Canada’s food guide
• set realistic weight loss goals
• consume more fruits and veggies
• increase water consumption

Question 7

weight loss strategies DONTs

Answer 7

• think there is a magic pill
• go on a severe low-calories diet
• replace real food with a meal in a can

Question 8

Establishing weight loss goals

Answer 8

• goals should be modest as well as realistic and attainable
• short term goals - set reappraisal date
• health can be improved with relatively minor weight loss
• regular physical activity, even without weight loss, improves health risk

Question 9

Weight loss rates

Answer 9

• Maximum 1.0 kg/week (2.2 lbs)
• Recommended 1lb per week

Question 10

how many kcal corresponds to 1lb of fat

Answer 10

3500 kcal

Question 11

Energy expenditure equations

Answer 11

• Energy burned with exercise depends on oxygen consumption, body mass and duration
  METs or VO2 = ml/kg/min
  kcal = (METs x 3.5 x body mass x t)/200
  kcal = (VO2 x body mass x t)/200

Question 12

Flexibility

Answer 12

Ability of a joint to move through a full ROM
- Specific to the joint
- Dependent on morphological factors
- Muscle-tendon factors can impact flexibility
- related to age and type of activity performed

Question 13

compare the flexibility of ball and socket joints with hinge joints

Answer 13

greater flexibility with ball and socket

Question 14

Relative contribution of flexibility

Answer 14

• Joint capsule - 47%
• muscle and its fascia 41%
• Tendons and ligaments - 10%
• Skin - 2%

Question 15

Direct method of assessing flexibility

Answer 15

goniometer, leighton flexometer

Question 16

Indirect method of assessing flexibility

Answer 16

Represents the degree of movement
- not as valid as direct but reliable
- linear measurements, sit and reach

Question 17

Goniometer

Answer 17

Protractor with arms

Question 18

Leighton flexometer

Answer 18

• Wheel attached to body
• set zero at starting point
• window says in same location relative to ground
• dial moves to provide a reading

Question 19

Modified sit and reach

Answer 19

Sit and reach with back against the wall

Question 20

Back-saver sit-and-reach

Answer 20

• one leg bent
• used for people with back issues

Question 21

Modified back-saver sit and reach

Answer 21

• Sit on bench
• one leg straight out, other knee bent foot on floor
• measure distance with a ruler
• good for older individual doesn’t want to sit on the floor

Question 22

Simplified skin distraction test

Answer 22

use ruler to measure spinal region before and after flexion and compare distances

Question 23

Benefits of adequate flexibility

Answer 23

May:
- Improve performance
- Help with proper posture
- Reduce stiffness and soreness from unaccustomed activity
- Minimize risk of injury

Question 24

Types of stretching

Answer 24

• Static: position is help for a period od time at extreme ROM
• Partner assisted proprioceptive neuromuscular facilitation: induces muscle relaxation through spinal reflex mechanisms
• Ballistic or dynamic: bouncing and jerking movements at extreme ROM or point of discomfort
• Slow movement stretching: gradual transition form one body position to another

Question 25

Proprioceptive neuromuscular facilitation

Answer 25

Contract-relax
- Stretch muscle
- Isometric contraction of muscle group being stretched (5-6s)
- Slow static stretch (10-30 sec)
Contract-relax antagonist contract
- CR is followed by a contraction of the antagonist muscle

Question 26

CRAC autogenic inhibition reflex and reciprocal inhibition

Answer 26

• Sudden relaxation of muscle upon development of high tension stimulates Golgi tendon organ - reflex relaxation of same muscle group
• Muscles on one side of a joint relaxing to accommodate contraction on the other side of that joint
• Isometric contraction of agonist induces an autogenic inhibition (Contraction of antagonist suppresses the contractile activity in the agonist during static stretch phase)

Question 27

FITT for Flexibility

Answer 27

F: 2 to 7 days/week
I: just below pain threshold
T: 10 to 30 seconds per static stretch; 4 reps
T: regular stretching, yoga, t’ai chi, gardening