Final Exam Flashcards

Question

waist- hip advantages

Answer 1

quick, easy, inexpensive

Answer 2

does not differentiate between fat and non-fat tissue

Answer 3

Represents muscle mass Small thigh circumference may be indicative of low muscle mass & glucose intolerance (if you remove the influence of BMI and waist circumference) and heart disease

Answer 4

Whole-body density using the ratio of body mass to body volume The limiting factor in the measurement of body density is the accuracy of the body volume measurement because body mass is measured simply as body weight.

Answer 5

the "criterion method" for body composition assessment advantages: Accurate body fat % data disadvantages: Two compartment model (nothing about bones) Some people are not comfortable with being in water Might get a falsely high body fat percentage (breathing out air before going underwater, may not breathe out air completely), make yourself as heavy as possible by breathing everything out

Answer 6

Body fat contributes to buoyancy because the assumed density of fat is less than water

Answer 7

Residual volume (RV) Density of the water Volume of gas trapped in the GI system Dry body weight Body weight when fully submerged in water Subject: Wear a tight-fitting bathing suit that does not trap air Remove all jewelry Use bathroom before

Answer 8

Measured by air rather than water displacement Uses a dual-chamber plethysmograph that measures body volume by changes in pressure in a closed chamber This technology is now well established and generally reduces the anxiety associated with the technique of hydrodensitometry

Answer 9

Measures body volume by air displacement (rather than water like UWW) Quick, comfortable, noninvasive Expensive

Answer 10

Subject must wear a tight-fitting swim suit and swim cap All hair must fit into swim cap i.e. can alter volume No food, drink, exercise 2 hr prior to testing Remove jewelry, eyeglasses Ask subject to void prior to the test

Answer 11

The amount of subcutaneous fat is directly proportional to the amount of body fat 1/3 of total fat is located subcutaneously (this varies with sex, age, and ethnicity)

Answer 12

Easy Inexpensive Measurement of body composition

Answer 13

Takes a lot of practice on different body sizes and proficiency to get good on it

Answer 14

Assumes that fat-free tissue in the body is proportional to the electrical current and hydration of the body A small electrical current is sent through the body and the speed (or impedance) to that current is measured BIA estimates total body water and uses equations for percent body fat

Answer 15

Amputees, overly obese individuals, people who have muscular disorders, people who are overly/dehydrated

Answer 16

Dual Energy X-Ray Absorptiometry The DEXA scan is based on a 3C model of total body mineral stores, fat-free mass, and fat mass Highly correlates with hydrostatic weighing

Answer 17

Safe (low radiation dose) Quick Minimal subject cooperation

Answer 18

Expensive Assumes constant hydration Some people may be too large to fit on the machine

Answer 19

When interpreting, consider that: *There are no universal standards for percent body fat that have been established and accepted. *All methods of measurement are indirect, so error needs to be considered. Body fat percent standards: *National standards exist for BMI and waist circumference.

Answer 20

Male-pattern obesity Apple shape Excessive storage of fat in the abdominal and trunk area Linked with cardiovascular and metabolic diseases

Answer 21

Female-pattern obesity Pear shape Excessive storage of fat in the hips and thighs area

Answer 22

1-2 pound/week

Answer 23

fat free weight/(1-[Goal % body fat/100])

Answer 24

how many calories you expend to keep you alive metabolic rate in supine position, 12-18 hrs after meal, immediately after waking up in thermoneutral environment Accounts for 60-75% total calories per day

Answer 25

1. Know the RMR 2. Identify amount of calories being consumed 3. Calculate how many calories are needed to be expended to create a negative energy balance For example, RMR of 1750 kcal/day, consume 2250 kcal/day = 500 kcal stored/day Therefore, expend a minimum of 500 kcal/day to maintain weight (or whatever goal you have) For a weight loss of 2 pounds over 1 month???

Answer 26

This is where fat is actually broken down. Thus, it would make sense to have bigger/stronger muscles: 1: increased RMR 2: workout harder/longer 3: shift reliance to fat In turn, the cardiovascular exercise is more effective and overall health is improved

Answer 27

amount of physical activity: 150-250 min/week of moderate intensity exercise evidence-supported results: Stay within 3% of baseline weight

Answer 28

amount of physical activity: 250-420 min/week of moderate intensity exercise evidence-supported results: More than 5% of baseline weight

Answer 29

Assumptions with diet and energy balance We calculate energy expenditure from exercise, but what about all other activity? Calculating target weights 1. Does not consider fat vs muscle changes 2. It is a predictive equation VO2 measurements to guide Ex Rx Metabolic equations may not be as applicable for deconditioned individuals

Answer 30

Joint capsule Muscle and fascia Tendons and ligaments Skin Body type Age Physical activity/inactivity Neurological patterns

Answer 31

a slow stretch and hold for 10-30 seconds

Answer 32

uses body momentum to produce the stretch

Answer 33

slow movements of a muscle with a progressive increase in reach and range of motion

Answer 34

combination of isometric contraction and static stretching

Answer 35

Muscles being used/not used Stiffness Pain Loss of range of motion Posture Goals

Answer 36

Bone mass (osteopenia) Muscle mass (sarcopenia) Glucose tolerance (Type 2 Diabetes) The ability to perform activities of daily living (ADL), which is related to perceived quality of life and self-efficacy among other indicators of mental health Fat free mass and resting metabolic rate (weight management)

Answer 37

Load = 60-70% of 1 RM for 8 – 12 reps Volume = 8 – 12 reps, 2 – 3 d*wk Rest = 2 – 3 minutes

Answer 38

Load = 10 – 15 reps Volume = moderate to high Rest = 1 –2 minutes for high reps (15 – 20), less than 1 for moderate (10 – 15)

Answer 39

2-3 non-consecutive days 8-10 exercises that target all major muscle groups for 8-12 repetitions

Answer 40

Progression Principles: specificity, variation, classical periodization, reverse periodization, undulating periodization Exercise Order: What influence does this have? Affects the acute expression of muscular strength. Muscle force and power may be potentiated when opposing exercises are performed, force and power may be reduced if the exercises are performed consecutively. Multiple joint exercise performance declines significantly when these exercises are performed later rather than early in a workout. Free Weights and Machines: What are the differences in physiological demand? Free weights – may result in a pattern of intra and intermuscular coordination that mimics the movement requirements of a specific task Machines – help stabilize the body and limit movement about specific joints involved in synergisitc force production, demostrated less nerual activation when matched for intensity for most comparisons to free-weight exercises. Velocity: What influence does this have? The velocity selected shouldcorrespond to the intensity and the intent should be tomaximize the velocity of the CON muscle action

Answer 41

Upper body strength: Hand grip dynamometer *Used as an estimate for maximal upper body strength * maximal hand grip strength for right and left hands (two trials of each) Lower body strength: Hand held dynamometer *Used as an estimate of overall lower body strength, balance, fall risk *Record maximal quadriceps and hamstrings strength (two trials of each)

Answer 42

Hypertrophy (larger muscles) vs hyperplasia (increase in amount of muscle fiber cells)

Answer 43

Maintain strength until 40s, then a slow decline through mid-50s, followed by a sharp decline. Loss of fast twitch muscle fibers

Answer 44

Motor unit recruitment - more nervous system signals to muscle to create more force Firing rate – increased, more frequency = more force Sync neural signals – be able to build upon each other to build more force Reduce neural inhibition – deactivate the opposing muscle groups to allo movement, enable you to apply more force

Answer 45

Progressive overload: muscles need to be repeatedly stressed in order to further gains Specificity of training: *Influenced by a “needs analysis”: how much time do you have, relevant health issues, goals Periodization: the manipulation of resistance training variables Prioritization: What is it that you really want to improve? *Maximal strength, power, endurance, hypertrophy

Answer 46

Large muscles groups before small muscles groups Multi-joint before single joint Rotate upper and lower body exercise and agonist vs antagonist Important! Avoid muscle imbalances!

Answer 47

Multi-joint before single joint *If you want to put additional stress on targeted muscle, you can pre-fatigue muscle groups with single joint movement, and then follow with multijoint movement Perform higher intensity exercises before lower intensity

Answer 48

3-5 mins for large muscle groups with multi-joint movements in advanced lifters; 1-2 mins for single joint or smaller muscle mass exercises

Answer 49

1-2 mins due to the higher repetition range and lower intensity %.

Answer 50

2-4 week microcycles that build in intensity and create a mesocycle

Answer 51

variation within each microcycle; can be as effective as linear periodization.

Final Exam Flashcards

(76 cards)