Exam 2 Flashcards
1
Q
flexibility
A
the ability to move a specific joint through its full ROM
2
Q
adaptable
A
increase with stretching, decreases with inactivity
3
Q
static flexibility
A
able to hold an extended position
4
Q
dynamic flexibility
A
ability to move through the joint’s full ROM with little resistance to movement
5
Q
What determines flexibility
A
structure, elasticity and length, and nervous system regulation
6
Q
joint structure
A
hinge has little movement compared to a ball and socket joint
7
Q
joint capsule
A
provides strength and stability, limits ROM
8
Q
cartilage
A
lines the bone surfaces
9
Q
arthritis
A
occurs when break down happens
10
Q
synovial fluid
A
fills the joint cavity to reduce friction and impact
11
Q
muscle elasticity and length
A
soft tissue limits flexibility; stretching regularly will lengthen the tissue
12
Q
what percent of muscle mass is connective tissue
A
30%
13
Q
collagen
A
white fibers: structure and support
14
Q
elastin
A
yellow fibers: elastic and flexible
15
Q
elastic elongation
A
temporary lengthening
16
Q
plastic elongation
A
long term change in length
17
Q
nervous system regulation
A
-proprioceptors detect the amount of change and the speed of the change in length and cause a muscle contraction to resist the change
- a second signal is sent to the brain to the antagonist of the muscle, causing it to relax
18
Q
eccentric exercise
A
combined with flexibility reduces the risk of injury
19
Q
benefits to flexibility
A
- aids joint health
- prevents low back pain
- relieves aches and pains
- relieves muscle cramps
- improves body positioning
- posture and balance
- relaxing and reduces tension
- improves mobility after injury
20
Q
how is flexibility tested
A
sit and reach test
21
Q
flexibility program
A
goal is to attain normal flexibility in all major joints, should be balanced, perform stretches on a regular basis
22
Q
frequency
A
2-3 days a week
23
Q
intensity
A
stretch to the point of tension
24
Q
time
A
hold 10-30 secs, 30-50 seconds in between
25
type
depends on activity type, focus on major joints
26
volume
2-4 reps
27
progression
normal ROM for each joint
28
static stretching
- gradual, hold 10-30 secs
- less proprioceptor reaction for farther stretch
29
ballistic stretching
- forceful bouncing movements
- hyperactive proprioceptors
- not recommended
30
dynamic stretching
- functional movement performed in a controlled manner through full ROM of the joints
- elongates tissue and develops functional flexibility
- require balance and coordination
31
PNF stretching
- uses contraction to facilitate stretching
takes longer, greater benefits
32
active stretching
muscle is stretched by a contraction of the opposite muscle
33
passive stretching
outside force helps move the joint through full ROM; greater risk of injury
34
active static stretch with passive assist
safest and more convenient; uses contraction to create stretch in the opposing muscle while another person or instrument is used to passively move into further ROM
35
what percent of people have low back pain
85% after 50 cause by long term weakness and inflexibility
36
the spine
- provide structure and support
- protects the spinal cord
- supports body weight
- attachment site for muscles, tendons, and ligaments
- allows for movement
37
spinal structure
7C, 12T, 5L, 9 fused to sacrum and coccyx
38
4 spinal curves
cervical, thoracic, lumbar, sacral; brings body weight in line with axis of the body
39
intervertebral disks
absorb shock and maintain space between vertebrae
40
nerve roots
pass through openings in the arch of the spine, 31 pairs branch off the spinal cord
41
the core
- trunk muscles
- stabilize the spine in daily movements
- transfers force from the lower half to the upper half
- provide stability
42
low back pain causes
- excessive stresses
- carrying weight away from the axis of the spine
- occupation requiring forced positions for long periods of time
- poor muscle endurance, strength, posture, body mechanics
43
risk factors for low back pain
- older than 34
- degenerative diseases
- history
- sedentary lifestyle
- low job satisfaction
- low socioeconomic status
- obesity
- smoking
- psychological stress or depressions
44
preventing low back pain
- control movements and warm up thoroughly
- exercise and movement
- improve posture
- maintain healthy body weight
- avoid smoking and reduce stress
- avoid sitting or standing for long periods of time
- use supportive mattress or seat
- gradually progress exercise programs
45
management of acute pain
- apply cold to reduce inflammation
- add heat once inflammation has reduced
- over the counter meds
- prescription meds
46
managemenet of chronic pain
- PT, Massage, yoga, chiropractor
- acupuncture, dry needling, surgery
- exercise
47
body composition
consists of fat and fat-free mass
48
essential fat needed for function
3-5% in men, 8-12% in women
49
source of stored energy
adipose tissue
50
visceral fat
cushions body organs
51
subcutaneous fat
regulates body temp
52
where does excess body fat come from
excess consumptions of calories after expenditure
53
1 pound body fat = ?
3500 calories
54
healthy body mass
improves overall wellness, lowers risk of chronic diseases, and premature death
55
what is most important when considering fat
proportion and location of body fat
56
which type of fat is more harmful
visceral
57
overweight
total body weight above recommended range
58
obesity
determined by some measure of total body weight or a set index of greater than 30%
59
what percentage of Americans are overweight or obese
62-69%
60
percentage increase in overweight or obese people
13% in 1960, 36.5% in 2014
61
causes of overweight and obesity
- lifestyle
- vehicles vs. walking
- gym classes in school
- sedentary work
- diet
62
diabetes
- increased glucose in the blood stream
- causes kidney failure, nerve damage, erectile dysfunction, circulation issues, blindness, heart attack, stroke, hypertension
- 7th highest COD
- obese are 3x more likely to develop
63
metabolic syndrome (insulin resistance syndrome)
- visceral fat greater than 40 in men and 35 in women
- high bp
- insulin resistance
- high triglycerides
- low ldl
-increased risk of heart disease
-34% in the US
64
where do men and post-menopausal women store fat
abdominal area
- high bp, diabetes, early onset heart disease, stroke, cancer, mortality
65
where do pre-menopausal women store fat
hips, buttocks, and thighs
66
abdominal fat
more mobile and enters the bloodstream increasing blood fat levels that cause diabetes
67
what happens when you don't have essential fat
reproductive issues, respiratory, circulatory, and immune disorders, premature death, eating disorders
68
female athlete triad
disordered eating, amenorrhea, osteoporosis
69
RED-S syndrome
relative energy deficiency syndrome
70
better predictor of death in older adults
low lean mass and muscle strength
71
BMI
body mass index
- normal: 18.5-24.9
- underweight: < 18.5
- overweight: > 25
- obese: > 30
72
measure that BMI does not predict
- physical activity
- lean mass
- body fat changes
- stress
- diet
- social factors
- muscle mass
- age
- sex
- race/ethnicity
- height
73
estimating body fat
- underwater weighing
- bod pod
- skinfold calipers
- bioelectrical impedance
- x-ray absorptiometry
74
endomorph
- pear shaped
- gain weight easily
- lifting, swimming, cycling
75
mesomorph
- lean and muscular
- broad shoulders, narrow hips, low body fat
- any physical activity and sport
76
ectomorph
- thin and linear
- little muscle or far
- distance running and gymnastics
77
setting goals
- general/longterm
- specific/short term
- use physical fitness assessments to decide what exercises to use
78
developing a personal plan
- select activities from CRE, MS, ME, F, and BC
- set mini goals and rewards
- include lifestyle physical activity and strategies to reduce sedentary time
- make a commitment
79
factors to consider when developing a personal plan
- fun and interest
- skill and fitness level
- time and convenience
- cost
- special health needs
80
CRE exercises
- time: 150 min/wk
- frequency: 3-5 day/wk
- intensity: target HR or RPE
81
MS and ME exercises
- time: at least 2 non-consecutive days
- frequency 8-12 reps of 8-10 exercises for all major muscle groups
- intensity: weight that is heavy enough to fatigue but allows for completion of reps
82
flexibility exercises
- time: 2-3 days/wk
- frequency: 10-30 sec, 2-4 reps
- intensity: slight tension or mild discomfort
83
put into action
- start slowly and increase
- find someone to exercise with
- ask for support
- vary activities
- cycle duration and intensity of workout
- adapt to changing environment and schedules
- expect fluctuations
- choose healthy behaviors
84
two components when developing a nutritional plan
1. what nutrients are needed in what amount?
2. what foods are available and affordable
85
essential nutrients
proteins, fats, carbs, vitamins, minerals, water
86
macronutrients
needed in large amounts: proteins, fats, carbs, water
87
micronutrients
needed in smaller amounts: minerals, vitamins
88
kilocalories (kcals)
measures energy content in food
- 1 kcal= amount of heat needed to raise the temp of 1L of water
- contains 1000 calories
- apx. 2000 kcals needed per day
89
how many kcals of fat do you need
9 kcals
90
how many kcals of protein do you need
4 kcals
91
how many kcals of carbs do you need
4 kcals
92
t/f nutrient dense foods are high in essential nutrients but nor necessarily calories
ture
93
what does protein form
muscles, bones, blood components, enzymes, and cell membranes
94
amino acids
building block for proteins
20 amino acids, 9 found in food
95
complete forms of protein
meat, fish, poultry, eggs, milk, cheese, and soy
96
incomplete forms of protein
legumes, nuts
97
how much protein should you consume
.8 grams per kg of body weight
98
protein AMDR
10-35% of total daily calories
99
what are fats
most concentrated source of energy
100
what do fats provide
usable energy, body insulation, and cushions organs, and aid in absorption of fat soluble vitamins
101
what percent intake should fats be
less than 10% of daily calories
102
saturated fats
primarily from animals sources and solid at room temp
103
unsaturated fats
primarily plant sources and liquid at room temp
104
hydrogenated fats
mix of saturated fatty acids and trans form of unsaturated fatty acids
105
trans fat
unsaturated fatty acids, occur in animal fat
106
artificial trans fats
raise LDL and lower HDL, increase risk of cardiovascular disease and type 2 diabetes
107
simple carbs
single sugar molecules (monosaccharides)
double sugar molecule (diasacccaride
108
complex carbs
starches, fibers
109
how are carbs used
broken down into glucose for absorption
110
what allows for cellular uptake
insulin
111
how are complex carbs divided
refined (processed) and unrefined (whole grains)
112
whole grains
inner of germ
middle layer called endosperm
outer layer called bran
germ and bran removed in processing
113
glycemic index
measures the effect of food on blood glucose leevels
114
what sugars are added sugars
white sugar, brown sugar, high-fructose corn syrup, sweetners
115
t/f high added sugars are high in calories and low in nutrients
true
116
what do added sugars contribute to
250-300 calories (13-17% daily calories)
117
recommended daily calories of added sugars
less than 10%
118
what is fiber
non digestible carbs found in plant sources
119
soluble fiber
delays stomach emptying, slows glucose movement
120
insoluble fiber
increases fecal bulk, precents contraption and digestive disorders
121
functional fiber
isolated from natural sources or synthetically created and added to food or used as a supplement
122
total fiber
dietary and functional
