Week 9 Flashcards
Energy balance
Energy in equals energy out
effective weight management
- Reduced sedentary behaviour
- Regular physical activity and exercise
- Dietary modifications based on Canada’s Food Guide
Benefits of exercise in weight management
- 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
Deiting
- 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
Effects of severe energy restriction
- Body thinks it is starving
- RMR may decrease by 15%
- Body gets efficient at using energy
- become lethargic usually = decrease in activity
Weight loss strategies DOs
- Exercise regularly
- follow Canada’s food guide
- set realistic weight loss goals
- consume more fruits and veggies
- increase water consumption
weight loss strategies DONTs
- think there is a magic pill
- go on a severe low-calories diet
- replace real food with a meal in a can
Establishing weight loss goals
- 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
Weight loss rates
- Maximum 1.0 kg/week (2.2 lbs)
- Recommended 1lb per week
how many kcal corresponds to 1lb of fat
3500 kcal
Energy expenditure equations
- 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
Flexibility
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
compare the flexibility of ball and socket joints with hinge joints
greater flexibility with ball and socket
Relative contribution of flexibility
- Joint capsule - 47%
- muscle and its fascia 41%
- Tendons and ligaments - 10%
- Skin - 2%
Direct method of assessing flexibility
goniometer, leighton flexometer
Indirect method of assessing flexibility
Represents the degree of movement
- not as valid as direct but reliable
- linear measurements, sit and reach
Goniometer
Protractor with arms
Leighton flexometer
- Wheel attached to body
- set zero at starting point
- window says in same location relative to ground
- dial moves to provide a reading
Modified sit and reach
Sit and reach with back against the wall
Back-saver sit-and-reach
- one leg bent
- used for people with back issues
Modified back-saver sit and reach
- 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
Simplified skin distraction test
use ruler to measure spinal region before and after flexion and compare distances
Benefits of adequate flexibility
May:
- Improve performance
- Help with proper posture
- Reduce stiffness and soreness from unaccustomed activity
- Minimize risk of injury
Types of stretching
- 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
Proprioceptive neuromuscular facilitation
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
CRAC autogenic inhibition reflex and reciprocal inhibition
- 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)
FITT for Flexibility
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
