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EXS 240 > Cummulative portion > Flashcards

Cummulative portion Flashcards

(66 cards)

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1
Q

health-related components of fitness

A

cardiorespiratory fitness/endurance
flexibility
muscular strength
muscular endurance
body composition

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2
Q

Harvard school of public health healthy lifestyle study

A
  • studied 100,000+ men and women
  • adopted 5 healthy lifestyle behaviors
  • results showed that 82% had lower risk of CVD mortality, 65% had lower risk cancer mortality, 74% lower risk in all-cause mortality, lived average of 12-14 years longer
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3
Q

what were the five behaviors in the harvard school study

A
  • healthy diet
  • no tobacco
  • 30 min/day of physical activity
  • no to moderate alcohol consumption
  • maintained a healthy weight
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4
Q

principles of specificity

A

specific adaptations require specific training

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5
Q

principle of overload

A

in order for adaptations to occur there must be a greater than normal stress load/demand required for improvement

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6
Q

principle of reversibility

A

“use it or lose it” it takes 3 days to lose muscle mass/atrophy

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7
Q

principle of recuperation

A

recovery period are necessary in order for adaptations to occur

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8
Q

what are carbohydrates a key energy source for?

A

muscle contraction, fuel for CNS

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9
Q

what is the primary energy source for exercise and athletic performance

A

carbohydrates

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10
Q

what type of intensity is carbohydrates good for

A

important for both types of intensity, because it can participate in both aerobic and anaerobic pathways

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11
Q

what are carbohydrates converted to

A

blood glucose, glycogen (if not immedietly used),

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12
Q

what is the recommended intake of carbohydrates

A

45-65% of daily caloric intake

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13
Q

how many calories is in one gram of carbs consumed

A

4 Cal/g consumed

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14
Q

what is the glycemic index

A

a scale that measures the extent to which a food affects blood glucose levels
- it is standardized by white bread which is equal to 100 on the scale

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15
Q

what is high glycemic index

A

anything that is greater than 70
- quickly raises blood glucose levels

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16
Q

what can occur if diet is high in HGF

A

can cuase obesity or type II diabetes

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17
Q

examples of HGF

A

white bread, pretzels, fires, instant oatmeal, white rice, mashed potatoes

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18
Q

what is low glycemic index

A

less than 55
- results in small rise of blood glucose levels

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19
Q

what are the benefits of low glycemic foods

A

helps to reduce fat storage, raises HDLs in blood, can cause feelings of fullness

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20
Q

examples of LGF

A

sweet potato, wheat bread, beans

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21
Q

simple CHOs

A

refined carbohydrates meaning that they have been processed or something has been added

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22
Q

effects of simple CHOs

A

can lead to quick increases in blood sugar + tend to promote fat deposition

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23
Q

examples of simple carbs

A

fruit snacks, corn syrup, mollasses, honey

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24
Q

what are the best ways to consume simple CHOs

A

fruits and milk

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25
empty calories
used to describe simple carbs bc they add no nutrients to the body - added sugars in soda, hidden sugars in condiments and other foods
26
complex carbs
low in calories but nutrient dense, a good source of vitamins and minerals - consume about 48% of complex carbs
27
types of complex carbs
fiber (insoluble, soluble), unrefined, refined
28
Fiber
non digestibale CHO found i whole grains - not adding calories just providing bulk
29
recommended intake of fiber
21-38 grams
30
what does research suggest about fiber
decreases the risk of colon cancer by binding to CHL and preventing LDL absorption which decreases risk of heart disease
31
soluble fiber
soluble in water, forms a gel like substance that encloses food particles - decreases CHL levels, moderates blood sugar
32
insoluble fiber
not easily dissolved in water but binds to water - decreases constipation by causing a softer and bulkier stool
33
unrefined CHO
carbs that are available in the whole form, not refined into something else - digested more slowly (helps to pave blood sugar levels) - decreases risk of obesity and HD - best form of CHO
34
examples of unrefined CHO
whole wheat, grains, brown rice
35
refined CHO
unrefined CHO that has been turned into something else, causes the loss of vitamins and minerals
36
what does refined CHO do to the body
- floods bloodstream with glucose - if not immediately used body increases insulin production - diet high in refind CHO = erode system that allows CHOs to be used as an energy source - causes cells to become resistant to normal levels of insulin - this forces body to produce greater amounts of insulin
37
3 types of energy systems
Immediate energy system (ATP PCr system), non-oxidative system (glycolytic system), oxidative system
38
Immediate energy system
- also known as the ATP PCr system - lasts about 10-15 secs, peaks at 5 sec - very high intensity (95% MPHR) - fuel source: cellular stores of ATP and creatine phosphate - ATP produced quickly but depletes very fast
39
examples of what uses the immediate energy system
sprints, high jump, long jump, etc.
40
non-oxidative pathway
known as the glycolytic system - generally lasts about 15 secs up to 2-3 min, peaks at 15 then starts to decline - does not require oxygen - pretty high intensity still (85-95% MPHR) - fuel source: creates energy by breaking down glucose and glycogen
41
examples of non-oxidtaive pathway utilization
sprinting up the stairs, 400m, 800m
42
what is the by product of the non-oxidative pathway
lactic acid after glucose and glycogen are depleted
43
how much ATP is produced in the non-oxidative pathway
2-4 ATP
44
Oxidative energy system
- usef for activities that last over 3 min (@ about 55 sec aerobic energy system starts to dominate) - oxygen required for ATP production - fuel: carbohydrates, fats (optimal is carbs for higher intensity)
45
how much ATP is produced during the oxidative energy system
32-34 ATP
46
examples of things that use the oxidative energy system
marathon training
47
hypertension
high blood pressure, increased force exerted on artery walls - results from either increased output of blood by the heart or increased resistance to blood flow due to narrowing and hardening of the arteries
48
factors that affect hypertension
stress, sedentary lifestyle, genetics, obesity, horrible ratio between LDL and HDL, gender, high salt diet
49
why is hypertension so concerning
- hypertension is known as the silen killer (no signs or symptoms just high BP) - over time heart needs to increase the pump/work harder = weakening of the heart - can lead to build up of fluid in the plural cavity = shortness of breath
50
muscle contraction mechanism
muscle belly contracts --> muscle fibers --> myofibrils --> sarcomere --> myofilaments --> crossbridges
51
muscle fibers
single indiviual fiber cells that contain the threatdlike structures of myofibrils
52
myofibrils
run lengthwise through each muscle fiber consisting of many sarcomeres
53
sarcomeres
functional contractile unit of the muscle containing contractile proteins called myofilaments - runs z-line to z-line
54
myofilaments
contractive protein elements - actin: thin - myosin: thicker
55
crossbrigdes
connect actin and mysoin together - when muscle stimualted to contract the cross-bridges pull the myofilaments closer together which shortens muscle and produces movement
56
how do muscles contract
regulated by signals coming from motor nervesthat originate in the spinal cord and sends nerve impulses
57
how many muscle fibers does one motor nerve innervate
multiple
58
motor unit
the motor nerve and all the muscle fibers it controls
59
ramp effect
refers to the relationship between the percentage of muscle fibers used and the amount of muscular force to recruit motor units
60
hypertrophy
increase in muscle mass due to increase in muscle fiber cell
61
hyperplasia
- in animals - increase in muscle mass due to splitting in muscle fiber - a theory based adaptations when humans are on a traditional weight training program ( only seen in those taking steroids)
62
atrophy
decrease in muscle mass due to disease
63
who shows faster improvement in MS/ME programs
beginers show improvement the fastest
64
gender difference in MS/ME programs
men have stronger upper body woman have stronger lower body men have absolute strength
65
frequency
2-3 days/week always take one day off from muscle groups take no more than 3 days of rest
66
overload in designing a program
2 for 2 rule

EXS 240 (2 decks)

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