Midterm #3 Flashcards
(94 cards)
1
Q
what is health
A
overall condition of body or mind and presence or absence of illness or injury
2
Q
waht is wellness
A
optimal health and vitality
includes all dimesions of well being
3
Q
9 dimensions of wellness
A
physical emotional intellectual interpersonal cultural spiritual environmental financial occupational
4
Q
physical wellness
A
optimal functioning of the body´s physiological systems
5
Q
emotional wellness
A
ability to understand and accept one´s feelings
ability to share feelings
6
Q
intellectual wellness
A
constantly challenging one´s mind
lifelong learning
7
Q
interpersonal wellness
A
staifying and supportive relationships
8
Q
cultural wellness
A
creating relationships with different people
maintaining own values and identity
avoiding sterotyping
9
Q
spiritual wellness
A
guiding believes, principles and values
meaning and purpose to life
10
Q
environmental wellness
A
liability of surrounding
11
Q
financial wellness
A
ability to live within means
manage money
12
Q
occupational wellness
A
level of happiness and fullfillment you gain through work
13
Q
threats to wellness
A
infectious disease
chronic diseases
lifestyle choices
14
Q
behaviors that contribute to/against wellness
A
physical activity nutrition BW stress management drugs alc disease and injuries
15
Q
what is self-efficacy
A
locus of control visualization and self-talk role models support system overcoming barriers
16
Q
what does self efficacy help with
A
building motivation
17
Q
stages of change
A
precontemplation (I won´t, don´t see a prob)
contemplation (good reasons for and against change)
preparation (want to change, but…; excuses)
action (doing the a change)
maintenance (habit)
termination
18
Q
physical activity
A
movement that is carried out by skeletal muscles
requires energy
19
Q
exercise
A
planned, structured, repetitive movement
intended to improve or maintain physical fitness
20
Q
physical activity for substantial benefits
A
150 min of moderate intensity aerobic physical activity
75 min of vigorous intensity aerobic physical activity
21
Q
physical activity for weight management
A
60 - 90 min/day
22
Q
FITT Principle
A
Frequncy - how often Intensity - how hard time - how long type - mode of activity enjoyment
23
Q
health related components of physical activity
A
cardiorespiratory endurance muscular strength muscular endurance flexibility body composition
24
Q
cardiorespiratory endurance
A
ability to perform prolonged dynamic exercise at moderate to high intensity
efficiency of O2 transport
most important component
25
muscle strength
max force that a muscle can exert
| measured as 1 rep max
26
muscle endurance
ability to repeat submax contractions or maintain submax contraction
27
flexibility
range of motion as a joint
28
body composition
relationship between fat weight & lean body mass
29
skill-related components of physical activity
```
speed
power
agility
balance
coordination
reaction/movement time
```
30
training principles
adaptation
specificity
progressive overload
31
Adaptation
body responds or adapts to regular exercise
| developing strength, edurance. flexibility
32
why is adequate recovery tiem from importance
adaptation takes place between session
aerobic: 18 - 24 h
strength: 48h
33
specificity
training adaptations are SPECIFIC to imposed demands
| neuromuscular-, metabolic specificity
34
progressive overload
to improve we need to apply overload
| highly individual
35
training principles
training threshold
maintaining vs. gaining fitness
individual response
reversibility
36
training threshold
zone in which max benefits occur
| upper limit of sefe exercise
37
what does threshold depend on
type of acitivity
fitness goals
individual
38
maintaining vs. gaining fitness
requires less activity to maintain fitness than to gain fitness
maintencance doesn´t require overload
39
individual response
the lower the initial level the larger adaptation
| genes influences body fat, strength and endurance
40
reversibility
cardiorepiratory adaptation lost quickly
| strength adaptation more resistant
41
3 phases of workout
warm-up
condition
cool down
42
important aspects regarding safety
health status/physical examination
train don´t strain
listen to your body
hydrate
43
what is energy
capacity to do work
44
different forms of energy
```
mechanical
heat
chemical
electrical
light
nuclear
```
45
in what is meachnaical energy measured
work and power
46
in what is chemical or heat energy measured
calories
47
in what is energy content of food measured
calorie or kilocalorie (measurement of heat)
48
calorimetry
measurement of heat
direct: burning food in a bomb and measure heat produced
indirect: measuring O2 instead of heat
49
what is indirect calorimetry about
measuring oxygen consumption to estimate energy expenditure
50
devices and methods to measure energy
```
DLW Double Labled Water
PA questionnaire
HR Monitoring
Ergometers and exercise equipment
PAL
METs
...
```
51
1 kilocalorie
1000 calories
52
potential energy
stored energy must go through oxidation to release work
53
what are carbohydrates stored as in the body
blood glucose
| liver and muscle glycogen
54
fat storage in the body
fat storage in muscle
| Triglyceride in adipose tissue
55
where is protein found in human body
muscle tissue
| very little used for energy production
56
ATP
immediate source of energy for all body functions
| currency of energy
57
breakdown and rebuilding of ATP
ATP -> ADP + p + energy
| Energy + ADP + P -> ATP
58
eneryg rebuilding systems in the human body
ATP - PC System
Glycolysis
Oxidative system
59
ATP-PC system
Anaerobic Power
fuel - phosphocreatine
PC broken down to release energy and reform ATP
limited capacity
60
what enzyme breaks PC down
creatine kinase
61
examples for anaerobic power - usage of ATP-PC system
competitive weight lifting
100m dash
only lasts 5-10 sec
62
glycolysis
fuel -> flucose
aerobic: in mitochondria
anaerobic: lactic acid system
63
lactic acid system
```
uses CHO
anaerobic capacity
no oxygen required
rapid but limited energy production
5% of total ATP production from muscle glycogen
```
64
example for lactic acid system (CHO)
200 or 800 meters run
| intense exercise lasting 30 - 120 seconds
65
oxidative system
```
aerobic system
uses CHO, fats and protein
2 processes
slow rate of energy production
large capacity
```
66
2 processes of oxidative system
kreb´s cycle
| electron transport system
67
what is oxidative system called when CHO is used as a fuel
aerobic glycolysis
| high intensity aerobic exercise
68
what is oxidative system called when fat is used as fuel
aerobic lipolysis
| low intensity aerobic exercise (marathon)
69
metabolism
sum of chemical and physical reactions within the body
| 2 processes
70
2 processes of metabolism
anabolism - building up requires energy
| catabolism - breaking down releases energy
71
daily energy expenditure
Basal Energy Expenditure - 60-75%
Thermic Effect of food - 5-10%
Thermic effect of exercise - 15-30%
72
Basal energy expenditure/metabolic rate
energy required ro maintain physiological processes in a resting position
73
genetic factors that influence resting energy expenditure
(-) age
(+) body size (surface area)
gender (female < male , 10-15%)
74
other factors influencing resting energy expenditure
(+) smoking cigarrete
(-) diets (very low carb)
(+) caffein
(+) pregnancy
75
environmental factors affecting resting energy expenditure
extreme temperature increases REE to sweat and shiver
76
energy sources at rest
oxygen system dominant
40% from CHO
60% from fats
77
thermic effect of food
energy required to absorb, transport, store, and metabolize food
highest - 1h after meal
latest - 4h after meal
78
muscle fiber types
type I - slow twitch red fiber, slow (SO) oxidative
type IIa - fast twitch red fiber; fast-oxidative glycolytic (FOG)
type IIb - fast twitch white fiber, fast glycolytic (FG)
79
effects exercise aspects have on energy cost
```
(+) intensity
(+) duration
(-) efficiency of movement
(+) body size
expressed as Kcals/min, VO2, METS...
```
80
what factors affect energy sources
intensity and duration
hormones
fitness level
dietary factors
81
example for oxidative system usage (CHO and fat)
mild to moderate exercise lasting 5min +
82
when might fatigue occur
very intense exercise lasting 5-10 sec
high intensity exercise lasting 1-2 min -> increased acidity
moderate to heavy aerobic exercise - glycogen depletion, low blood glucose, dehydration
83
parts of the respiratory system
```
mouth/nose
trachea
bonchi
lungs
alveoli
diaphragm and intercostal muscles
```
84
blood circulation within the heart
venae cavae -> right atrium -> right ventricle -> pulmonary artery -> lungs -> pulmonary veins -> left atrium -> left ventricle -> aorta -> systemic and coronary circultion
85
what is blood pressure
firce exerted by blood on walls of blood vessels
| systolic diastolic
86
resting blood pressure
< 120 mmHg systolic
| < 80 mmHg diastolic
87
response to accute exercise
increase blood flow to heart and skin
sweating
decreased blood flow to GI tract, liver, kidney
88
how to measure cardiorepsiratory fitness
lab: VO2 max
field: running for time for distance
step/swim test
89
FITT Principle to develop cardiorespiratory fitness
frequency: 3-5 days/week
intensity: 40/50-85% heart rate reserve
time: 20-60min
type: large muscle, rythmic
90
estimated max heart rate
| Recommended HR for exercise
207-0.7(age in years)
| [(max HR - resting)x %] - resting
91
steps for progression of cardiorespiratory fitness
initial stage - 3-6 weeks
improvement stage - 4-6 months
increase of duration or frequency before intensity
duration: 5-10 min every 2-3 weeks
92
maintaining cardiorepiratory fitness
maintain intensity
| at least 3 non-consecutive days
93
benefits of cardiorespiratory endurance exercise
```
improved CR function
improved metabolism
reduced risk of chronic disease
control of body fat
improved immune function
psych and emotional well-being
```
94
training effects
```
increased size of heart chamber
increased blood volume
increased capillary density
increased mitochondria size and # increased VO2 max
increase glycogen stores
...
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