Ch. 17-22 Flashcards
(57 cards)
1
Q
Warning signs for Diabetes
A
- frequent urination/unusual thirst
- extreme hunger
- rapid weight loss, weakness, and fatigue
- irritability, nausea, and vomiting
2
Q
Types of diabetes
A
Type 1 - inability to produce insulin - lack of insulin - Develops early in life - 5-10% diabetic population Type 2 - inability to respond to insulin - resistance to insulin - associated with upper-body obesity - 90-95% diabetic population
3
Q
Ketosis
A
- metabolic acidosis from accumulation of ketone bodies
- due to excessive fat metabolism
4
Q
Major concern of type 1 diabetes
A
Hypoglycemia
- may result in insulin shock
5
Q
Prevention or delay of type 2 diabetes
A
Impaired fasting glucose - fasting bg 100-125 mg/dl Impaired glucose tolerance - oral glucose tolerance test - 75 g glucose Prediabetes - having IFG or IGT
6
Q
Exercise induced asthma
A
- does not necessarily impair performance if controlled
- treatment- medications to prevent attack prior to exercise
7
Q
Chronic obstructive pulmonary disease
A
- can severely limit normal activities l
- often have a lower exercise tolerance than cardiac patients
8
Q
Hypertension
A
Classification
- normal- systolic bp <120 and diastolic <80 mmhg
- hypertension- systolic >140 or diastolic >90
Or equal to
9
Q
Cardiac rehabilitation
A
Angioplasty
- balloon-tipped catheter used to open occluded arteries
10
Q
Exercise for older adults
A
Benefits for participation - improved risk factor profile - increased strength and VO2max (endurance) - increased bone mass Recommendations - similar to younger subjects
11
Q
Exercise during pregnancy
A
- regular endurance exercise poses little risk to fetus and is beneficial for mother
- no supine exercise after first trimester
12
Q
Institute of medicine dietary recommendations (2002)
A
45-65% calories from carbs
20-35% calories from fat
10-35% from protein
13
Q
Excerpts from dietary guidelines for Americans (2005)
A
- consume variety of nutrient dense foods and beverages within and among the basic food groups
- choose foods that limit the intake of saturated and trans fats, cholesterol, added sugars, salt and alcohol
- maintain body weight in a health range- balance calories from foods and beverages with calories expended- engage in regular physical activity and reduce sedentary activities
14
Q
Dietary reference intakes DRIs
A
Estimated average requirement (EAR)
- the intake estimated to meet requirements of half of healthy people
15
Q
Vitamins (fat)
A
Fat soluble vitamins
- A,D,E,K
- can be stored in the body
- excess intake can be toxic
16
Q
Calcium
A
- important in teeth and bone structure
- osteoporosis
- adequate intake of calcium can reduce rates of bone fractures, especially in elderly
17
Q
Iron
A
Component of hemoglobin
-anemia
18
Q
Sodium
A
Associated with hypertension
- in sodium-sensitive individuals
19
Q
Proteins
A
4 cals*gram
20
Q
Fats
A
9 cals*gram
- Hugh density lipoproteins (HDL)
- protect against heart disease
21
Q
Carbs
A
Sugars and starches
- 4carb*gram
- dietary fiber- feel fuller longer
- non digestible carbs and lignin- reduces transit time in intestine- soluble fiber linked to lower serum cholesterol
22
Q
Methods of assessing overweight and obesity
A
Body mass index
- underweight bmi <18.5
- normal bmi <18.5-24.9
- overweight bmi 25-29.9
- obesity bmi >=30
- no way to tell actual body composition
- a very muscular person could be obese
23
Q
Methods of measuring body comp
A
Hydrostatic (underwater) weighing
Bioelectrical impedance analysis
Air displacement plethysmography- measurement of body density- bod pod system
Skinfold thickness- estimate of total body fatness
24
Q
Percent body fat value error
A
+-2-2.5% due to normal biological variation of the fat free mass
25
Obesity
Prevalence of overweight and obesity in us adults 07-08
| - 68% are overweight
26
Less severe obesity
Most overweight individuals
| Due to increase in fat cell size (hypertrophy)
27
Dynamic energy balance
Increase in energy intake results in increased body weight
28
Fat nutrient balance
Excess intake is not necessarily oxidized
| Contributes to weight gain
29
Basal metabolic rate
Resting metabolic rate
| Reduced in response to reduced caloric intake (dieting or fasting)
30
Overload
Increased capacity of a system in response to training above the level to which it is accustomed
31
Specificity
Specific muscles involved
| Specific energy systems that are utilized
32
Reversibility
When training is stopped, the training effect is quickly lost
33
Influence of genetics
Plays important role in how an individual responds to training
Choose parents wisely
34
Components of training session
Warmup
Workout
Cooldown- return blood pooled in muscles to central circulation
35
High intensity continuous exercise
Appears to be the bet method of increasing VO2max and lactate threshold
36
Endurance training
10% rule for increasingly training load
37
Training to improve anaerobic power
Atp-pc system- short (5-10s) high intensity work intervals
38
Strength training adaptations
Increased muscle mass
| Hypertrophy- increased muscle fiber diameter, responsible for most of the increase in muscle size
39
General strength training principles
8-12 reps
2+ sets result in greater strength gains and hypertrophy
2-4 days per week
40
Gender differences
No gender differences in response to short term strength training
41
Muscle soreness
Delayed onset muscle soreness due to microscopic tears in muscle fibers or connective tissue
42
Steps leading to doms
Strenuous muscle contraction results in muscle damage
| -calcium leaks out of SR and collects in mitochondria
43
The repeated bout effect
A bout of unfamiliar exercise results in doms
| -following recovery, another bout of same exercise results in minimal injury
44
Training to improve flexibility
Stretching exercises to improve flexibility and efficiency of movement- limited evidence that flexibility reduces injury risk
Dynamic stretching- ballistic stretching movements- increase risk for injury
45
Symptoms of overtraining
```
Loss in body weight
Chronic fatigue
Psychological staleness
Colds or sore throats
Decrease in performance
```
46
amenorrhea
Cessation of menstruation
Irregular menses can occur in distance runners
47
Dysmenorrhea
Painful menstruation due to prostaglandins
48
Female athlete and eating disorder
Anorexia nervosa- rapid weight gain, cook with food a lot, excessive exercise, baggy clothing, avoid eating activities, mood swings
Bulimia- pattern of overeating followed by vomiting
Warning signs- weight loss, depressive moods, concern about weight, bathroom visits after meal, strict diet followed by eating binges, increase body criticisms
49
Bone mineral disorders (vit D)
Osteoporosis- loss of bone mineral content
Causes- estrogen def. due to amenorrhea, inadequate calcium intake due to eating disorders
50
Female athlete triad
Interrelated health problems
- amenorrhea
- eating disorders
- bone mineral loss
51
Exercise during pregnancy
Safely preform low to moderate intensity exercise during pregnancy
-monitor body temp to prevent hyperthermia
52
Female knee injury
Higher risk for certain knee injuries compared to men- acl
-dynamic neuromuscular imbalance- imbalances strength, proprioception, and landing biomechanics
53
Sports conditioning for children
Training and the cardiopulmonary system- improvements in VO2max similar to that of adults- no risk of permanent cardiovascular damage as a result of training
Musculoskeletal system- strength and resistance training may optimize growth in children- concerns of damage to articular cartilage and epiphyseal growth plate
54
Competitive training for diabetics
Type 1 diabetics who are free from complications should not be limited in type or quantity of exercise
Safe participation depends on ability to avoid hypoglycemia
Insulin injection site should be away from working muscle to prevent increased rate of uptake and hypoglycemia
55
Training for asthmatics
Asthmatics may safely participate in all sports
- provided that exercise induced bronchospasm is controlled
- should keep a bronchodilator inhaler handy during exercise
56
Epilepsy and physical training
Concern about injury
- blow to head causing a seizure, injury during a seizure
Case by case basis- cleared for exercise if mild seizures and medication
57
Age related changes in muscular strength
Sarcopenia due to decrease in muscle size and number of fibers
