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KIN335 > KIN335 Midterm > Flashcards

KIN335 Midterm Flashcards

1
Q

What are the top 3 causes of death reported in Canada?

A
  1. Malignant neoplasms (cancer)
  2. Diseases of heart (heart disease)
  3. Cerebrovascular diseases (stroke)
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2
Q

WHO definition of health

A

A state of mental, social & physical well-being, and not the absence of disease. A dynamic model, internal experience or feeling.

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3
Q

Wellness definition

A

A more holistic concept that describes a state of positive health in the individual
Having the components of health balanced and at sufficient levels

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4
Q

Morbidity definition

A

Any departure from the a state of physical or psychological well being, the relative incidence of disease or ‘unhealthiness’

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5
Q

Active life expectancy (longevity)

A

Age expected to live without conditions restricting activities

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6
Q

Disability free life expectancy

A

Number of years remaining with no limitations attributed to impairments

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7
Q

Physical activity

A

Any bodily movement produced by skeletal muscles that results in energy expenditure above resting energy expenditure.
All leisure and non-leisure body movements resulting in an increased energy output from the resting condition

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8
Q

Physical activity broadly encompasses

A
  1. exercise
  2. sport
  3. physical activities done as part of daily living (chores)
  4. occupation (work),
  5. leisure – time PA,
  6. active transportation.
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9
Q

Leisure Time Physical Activity

A
  • An activity undertaken in individuals free time
  • Involves personal choice
  • Not just health or fitness motivation
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10
Q

Exercise

A
  • Leisure time PA that is usually performed repeatedly over an extended period of time with specific external objective (sustaining or improving health and/or fitness, physical performance)
  • Physical effort carried out to sustain or improve health and fitness
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11
Q

Sport

A
  • Form of PA that involves competition (with rules and regulatory body), planned, structured, skilled, competitive.
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12
Q

Performance related physical fitness

A
  • The ability to perform muscular work satisfactorily
  • Attained characteristics for acceptable performance
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13
Q

Health related physical fitness

A
  • An ability to perform daily activities with vigor by traits associated with low risk of chronic disease and pre-mature death
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14
Q

6 components associated with health related fitness

A

Cardio-respiratory
Body composition
Flexibility
Muscular strength
Muscular endurance (x2)
Muscular power

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15
Q

7 performance/skill related fitness components

A

Agility
Coordination
Speed
Balance
Reaction time
Muscular power
Muscular Endurance

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16
Q

Physical inactivity

A

The absence of physical activity, reflected as the proportion of time not engaged in physical activity. (how much time spent sitting)

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17
Q

A risk factor for chronic disease

A

physical inactivity

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18
Q

3 main barriers of PA

A

energy
time
motivation

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19
Q

Conditioning noun

A

The state of something with regards to it’s appearance, quality, or working order (a persons state of health/PA, an illness or medical problem)

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20
Q

Conditioning verb

A

Bring something into the desired state of use

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21
Q

How is conditioning achieved?

A

Physical activity
Nutrition
Ergogenic aids
Adjunctive modalities

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22
Q

What is exercise

A

Generation of force by activated muscles results in a disruption of homeostasis

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23
Q

Adaptation

A

Semi-permanent change in the human system

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24
Q

FITT

A

Frequency, Intensity, Type, Time

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25
Q

What is critical to elicit adaptations?

A

Type of stimulus must be strong enough to disrupt homeostasis

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26
Q

Physical Training

A

Planned regimen of appropriate types of exercise, with sufficient volume, intensity, and frequency to elicit change

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27
Q

Modes of training

A

Exercise selection

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28
Q

Methods of training

A

Manipulation of volume, intensity, frequency

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29
Q

3 training objectives

A

Health & wellness, body composition, performance

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30
Q

4 steps for developing a training program

A
  1. Assessment of needs and goals
  2. Identification of time frame
  3. Planning training program (modes and methods) specific to needs and goals
  4. Monitor training efficacy and modify training program as necessary
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31
Q

Top 3 principles of exercise

A
  1. Progressive overload
    (Stimulus is efficient enough to cause overload)
  2. Principle of specificity
    (Specific muscle group, strength, metabolic systems, movement patterns for the goal)
  3. Principle of individual variability (heterogeneity of response)
    - All humans don’t respond the same way
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32
Q

Performance

A

Action of performing a task or function

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33
Q

Allostasis

A

Maintaining homeostasis through changing conditions

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34
Q

Health related physical fitness components (6)

A

Cardiovascular, body composition, flexibility, muscular fitness, neuromotor, explosiveness

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35
Q

Cardiovascular fitness component & subtypes

A

Ability to supply muscles with oxygen and ability for muscles to use oxygen
Subtypes: aerobic and anaerobic

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36
Q

Potential consequences for decreased cardiovascular health

A

Cardiac / pulmonary / vascular disease
Impaired performance of sustained low intensity physical activity
Impaired recovery following physical exertion

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37
Q

Body composition fitness component & subtypes

A

The absolute and relative amounts of fat, bone and muscle composing the body
Subtypes: muscle mass, fat mass, bone mass (bone mineral density)

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38
Q

Potential consequences for decreased body composition health

A

Cardiac / pulmonary / vascular disease
Metabolic diseases (type 2 diabetes)
Osteopaenia -> osteoporosis

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39
Q

Flexibility / Suppleness fitness component & subtypes

A

The range of motion through which a segment of joint can move
Subtypes: active & passive

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40
Q

Potential consequences for decreased flexibility health

A

Inability to perform physical tasks properly
Increased risk of musculoskeletal injury
Pain / discomfort

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41
Q

Active insufficiency

A

Inability of a multi-joint muscle to get any shorter because of kinematics of segments involved.
Muscle will cramp up, spasm

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42
Q

Passive insufficiency

A

Inability of multi-joint muscle to get any longer, restricts ROM

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43
Q

Muscular fitness fitness component & subtypes

A

The ability for a muscle to generate force (strength) repetitively or for a sustained period (endurance).
Subtypes: -static / dynamic
- concentric / eccentric / isometric

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44
Q

Potential consequences of decreased muscular fitness health

A

Inability to perform physical tasks properly
Inability to sustain performance of moderate to high intensity physical tasks
Increased risk of musculoskeletal injury
Impairment in static and/or dynamic balance
Muscle spasms/cramping

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45
Q

Active LTPA in Canadians over 12

A

3.0kcal/kg/day

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46
Q

Moderately active LTPA in Canadians over 12

A

1.5-2.9kcal/kg/day

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47
Q

Inactive LTPA in Canadians over 12

A

Less than 1.5kcal/kg/day

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48
Q

Minimum guidelines for PA

A

150 minutes moderate to vigorous aerobic activity per week

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49
Q

Most common form of PA

A

Locomotion

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50
Q

Types of locomotion

A

Walking, running, cycling, stairs

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51
Q

EEEE low intensity

A

3-6 kcal/min

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52
Q

EEEE moderate intensity

A

6-9 kcal/min

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53
Q

EEEE vigorous intensity

A

9-12 kcal/min

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54
Q

Harris-Benedict Equation for men

A

BMR = (10Wkg) + (6.25Hcm) - (5*age) + 5
+ 1% for RMR

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55
Q

Harris-Benedict Equation for women

A

BMR = (10Wkg) + (6.25Hcm) - (5*age) - 161
+1% for RMR

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56
Q

TDEE equation

A

RMR + TEF (10% intake) + NEAT + EPOC (~10% of EEE) + LTPA + exercise

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57
Q

Level A evidence of ACSM

A

A: Many control trials in target population (interventions)

58
Q

Level B evidence of ACSM

A

B: Few control trials, inconsistent OR trials done in other population and applied

59
Q

Level C evidence of ACSM

A

C: Uncontrolled trials (no hypothesis) OR observational

60
Q

Level D evidence of ACSM

A

D: Expert judgement including clinical experience

61
Q

Progressive overload

A

Training adaptations elicited by exceeding the normal loading on physiologic systems (threshold for adaptation)
Manipulating frequency, volume, intensity

62
Q

Specific Adaptations to Imposed Demand (SAID)

A

Physiologic adaptations are specific to the overload imposed
Selecting the correct exercise model
Individual variability

63
Q

4 modes of exercise

A

Cardiorespiratory
Resistance training
Flexibility
Neuromotor

64
Q

Limitations of ACSM

A

Scientific evidence based recommendations
Focus on exercise
Guide development of individualized exercise programs for healthy adults
Intended for adults whose goal is to improve physical fitness and health
Adult athletes in competitive sports can benefit from advanced training techniques
Exercise guidelines differ from physical activity guidelines

65
Q

ACSM recommendations for cardiorespiratory exercise: Type

A

Regular, purposeful exercise involving major muscle groups that is continuous and rhythmic in nature

66
Q

ACSM recommendations for cardiorespiratory exercise: Time/Volume

A

Target volume >500-1000 METmin/week
30-60min/d moderate; 20-60 min/d vigorous; or combo of both

67
Q

ACSM recommendations for cardiorespiratory exercise: Intensity

A

Moderate and vigorous intensity

68
Q

ACSM recommendations for cardiorespiratory exercise: Frequency

A

> = 5d/week moderate; or >= 3d/week vigorous; or >= 3-5d/week combo

69
Q

ACSM recommendations for cardiorespiratory exercise: Comments

A

May be performed in 1 continuous session of multiple sessions of at least 10 mins
Interval training is effective4

70
Q

1 MET =

A

RMR

71
Q

Moderate intensity in METS

A

4-5.9 MET

72
Q

Heavy intensity in METS

A

6-7.9 MET

73
Q

What are guidelines?

A
  1. They are scientific evidence
  2. Grading scale for evaluating the quality of the evidence
  3. The authors are experts
  4. They are recommendations
  5. They have a target population in mind
74
Q

Guidelines are NOT

A

adult athletes engaging in competitive sports and advanced training regimens can benefit from more advanced training techniques

75
Q

Science

A

Knowledge generated / supported by experimentation

76
Q

The scientific process

A
  1. Observation of phenomena -> hypotheses
  2. Experimentation -> Hypotheses supported/refuted
  3. Hypotheses not refuted are accepted as scientific theory
77
Q

Delorme method

A

3 sets of 10 reps

78
Q

Diminishing returns

A

With adaptation, same stimulus elicits smaller disruption in homeostasis (less adaptation)

79
Q

Accommodation

A

Over time, previously applied stimuli no longer disrupt homeostasis (less gains)

80
Q

Physiologic ceiling

A

maximum frequency/intensity/volume that can be tolerated by an individual

81
Q

VO2max can increase by

A

50% of untrained baseline

82
Q

ACSM position stand:

A

Progression Models in Resistance Training for Healthy Adults

83
Q

As training age increases you have to (6)

A
  • increase training intensity
  • utilize fewer repetitions per set
  • increase number of sets
  • emphasize multi-joint exercises
  • incorporate periodization
  • increase training frequency65
84
Q

PAP stands for

A

Post-Activation Potential

85
Q

Post-Activation Potential

A

Muscular performance characteristics are acutely enhanced as a result of their contractile history.

86
Q

Underlying principle of PAP

A

Heavy loading prior to explosive activity induces a high degree of CNS stimulation resulting in greater motor unit recruitment (lasts 5-30mins)

87
Q

3 mechanisms responsible for PAP

A
  1. Phosphorylation of Regulatory Light Chains (RLC)
  2. Higher Recruitment of Higher Order Motor Units (Potentiated H-reflex response)
  3. Changes in pennation angle
88
Q

Arguments in favor of using PAP

A
  • short term enhancement
  • chronic adaptation (in training increases RFD)
  • increased workout density
  • increased work capacity
  • increased dynamic transfer
89
Q

Arguments against PAP

A
  • limited research
  • impractical
  • dynamic warm-up equal or better than PAP?
  • heterogeneity of response
  • identifying window(s) of opportunity is challenging
90
Q

Who see’s the most benefit with PAP?

A

People with higher muscular strength

91
Q

What determines the window for PAP

A
  • Conditioning contraction
  • High intensity, low volume
  • 0-30mins
  • Window 1: 4-8mins
  • Window 2: 18-25 mins
  • High volume, high intensity
92
Q

Steps in a mesocycle

A

General Physical Preparation
Specific Physical Preparation
Pre Competition/Competition
Active Rest

93
Q

General Physical Preparation

A

Develop general physical fitness qualities associated with sport

94
Q

Specific Physical Preparation

A

Develop specific physical fitness qualities for sport
Retain general physical fitness qualities associated with sport
Introduce transfer of training

95
Q

Pre Competition/Competition

A

Maximize transfer of training
Minimize fatigue

96
Q

Active Rest

A

Recover from residual fatigue

97
Q

General fitness quality has

A

Direct or indirect influence on competition performance

98
Q

General fitness quality may influence

A

-ability to perform training exercises
-ability to tolerate higher volume / frequency of training
-ability to train at a higher intensity

99
Q

Specific fitness quality has

A

direct influence on competition performance

100
Q

Loss of specific fitness quality would

A

impair competition performance

101
Q

5 components of biomechanical needs analysis

A

-neuromotor
-flexibility
-muscular endurance/hypertrophy
-maximum / neurologic strength
- explosive strength / power

102
Q

4 components of metabolic needs analysis

A
  • muscular endurance
    -anaerobic capacity
    -aerobic power
    -aerobic capacity
103
Q

Athlete oriented needs analysis

A

-strengths
-weaknesses
-needs
-goals

104
Q

Issues with needs analysis

A

-potential lack of research on your sport/event
-accessibility to available info
-too much info (complicates research)

105
Q

Biomechanical Needs Analysis

A
  • identify types of movement
    -evaluate body positions and orientations
    -characterize muscle involvement
106
Q

Biomechanical Needs Analysis: types of movement

A

reflex (involuntary)
central pattern generator
voluntary

107
Q

Reflex examples

A

Myotatic stretch reflex
- sudden violent stretch of muscle
Vestibulocochlear
-balance perturbation

108
Q

Central Pattern Generator examples

A

walking, running, cycling, swimming

109
Q

Voluntary movement examples

A

squatting, lunging, jumping, landing, throwing, kicking, pushing, pulling

110
Q

Positive work (concentric)

A

When there is a force + movement in same direction

111
Q

Negative work (eccentric)

A

Force/movement in opposite directions

112
Q

Lombard’s Paradox

A

Muscles appear to contradict themselves at different joints = moment arms!!
Mechanical advantage of the attachment; moment arm is bigger, mostly causing rotation and a little stabilization at other joint
Greater moment arm is where we want rotation occurring, smaller moment arm is for stabilizing

113
Q

Explain how your hip extensors (glute max) could contribute to knee extension

A

When the glutes do hip extension, rec fem would cause knee extension if isometrically contracted

114
Q

Contractile component of musculotendinous unit

A

Actin and myosin, sarcomere

115
Q

Irritability of a muscle

A

ability to receive, respond to stimulus

116
Q

Contractability of a muscle

A

ability to contract voluntarily

117
Q

Series elastic component of a muscle

A

Tendons

118
Q

Parallel elastic component of a muscle

A

Muscle membranes (passive tension)

119
Q

Why do you loose ability to generate tension when flexing a muscle?

A

non-optimal cross bridging can’t create peak tension

120
Q

2 joint muscles allow us to transmit force where?

A

To other joints that they don’t act upon

121
Q

Steady state

A

Continuous / sustained aerobic activity
Rest

122
Q

Non steady state

A

Non continuous / interval activity
Combination of higher and lower intensity demands

123
Q

Steady state activity examples

A

Long distance running, cross-country skiing, firefighting

124
Q

Steady state limits to performance

A
  • oxygen delivery to working muscles
  • oxygen extraction by working muscles
  • oxygen utilization by working muscles
  • substrate availability
125
Q

Fick equation

A

VO2 = cardiac output * a-vO2 difference

126
Q

Cardiac Output

A

HR*SV
- central factors
-stroke volume -> left ventricle chamber size

127
Q

a-vO2 difference

A

-peripheral factors
-ability for muscles to extract oxygen
-ability for muscles to utilize oxygen

128
Q

Aerobic power

A

VO2max
- highest rate of oxygen consumption during intense exercise

129
Q

How to test aerobic power

A

Incremental test
- performed gradually at increasing intensity
-VO2 is measured at each intensity
- steady state is reached at each intensity
-intensity is increased until volitional or non-volitional failure

130
Q

Anaerobic threshold

A

Work rate when metabolic demands shift from aerobic to anaerobic
-untrained: 50-55% VO2max

131
Q

Which factors help determine pace?

A

-VO2 max
-intensity at anaerobic threshold
- technique

132
Q

2 subtypes of non steady state activity

A

Repetitive & non-repetitive

133
Q

Repetitive non-steady state examples

A

Soccer, hockey, football, rugby

134
Q

Non-repetitive non steady state examples

A

Rowing, swimming, short and medium distance sprints

135
Q

Limitations to metabolic performance: non-repetitive

A

-technique
-intensity at anaerobic threshold
-VO2max

136
Q

Limitations to metabolic performance: repetitive

A

-work bouts (technique, intensity at anerobic threshold, VO2 max)
- rest bouts (VO2max)

137
Q

Aerobic capacity

A

The duration for VO2max

138
Q

Time Motion Analysis

A

Used to determine work to rest ratios
- type and intensities of movement in non-steady state activity

139
Q

CSEP guidelines for sleep (18-64)

A

7-9 hours of good-quality sleep on a regular basis
Consistent bed/wake times

140
Q

CSEP guidelines for sedentary behaviors (18-64)

A

Limiting sedentary time to 8 hours or less
- Less than 3 hours of recreational screen time
- Breaking up long periods of sitting

141
Q

CSEP guidelines for physical activity (18-64)

A

Moderate to vigorous aerobic physical activities of at least 150 minutes per week
Muscle strengthening at least twice a week
Lots of light physical activities (standing)

KIN335 (2 decks)

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