Midterm #4 Flashcards
(101 cards)
1
Q
how do we maintain body weight
A
energy input = energy output
2
Q
body weight
A
on the scale
3
Q
body mass index values
A
< 18.5 signal for malnutrition or disease
18.5 - 25 healthy
> 25 overweight
> 30 obese
4
Q
problems that come with obesity
A
Cardiovascular disease cancers hypertension erectile dysfunction gallbladder and kidney disease type II diabetes respiratory problems psychological problems ...
5
Q
causes of obesity
A
positive caloric balance
genetic factors
environmental factors
6
Q
environmental factors that can lead to obesity
A
Kcal intake - amount/type of food
physical activity
7
Q
what is body composition
A
relation between lean body weight and fat weight
reflects the composition of body weight
8
Q
essential amount of body fat
A
males -> 3-5%
females -> 8-12%
9
Q
where is storage fat or nonessential body fat stored
A
adipose tissue
10
Q
overweight
A
weight above recommended range for good health
11
Q
overfat
A
excess body fat
12
Q
methods to assess body composition
A
air displacement plethysmography hydrostatic weighing skinfolds BIA scanning methods
13
Q
fat % in obese population
A
males: > 25%
females: > 35%
14
Q
distribution of body fat
A
android or male pattern
gynoid or female pattern
15
Q
android body fat distribution
A
abdominal fat
greater health risk
16
Q
gynoid body fat distribution
A
fat in hips, buttocks, thighs
more resistant to change
17
Q
what causes an increasing risk of CHD
A
weight hip ratio in male > 0.94, in females > 0.82
18
Q
key factors of metabolic syndrome
A
large waistline high blood pressure high fasting blood sugar high triglycerides low HDL
19
Q
when does a person have the metabolic syndrome
A
when they suffer from 3 out of 5 key factors
20
Q
conditions associated with metabolic syndrome
A
chronic inflammation
erectile dysfunction
fatty liver diseases
21
Q
what can metabolic syndrome lead to
A
increasing risk of heart disease -> more in men than in women
22
Q
diabetes mellitus
A
disease that disrupts normal metabolism
23
Q
process of diabetes
A
interference of pancreas´ secreation of insulin -> buildup of blood glucose
24
Q
type I diabetes
A
5-10%
pancreas produces little or no insulin
usually strikes before 30
mediactions to control blood sugar
25
type II diabetes
90-95%
develop slowly
pancreas doesn´t produce insulin or cells are resistant to it
usually at age over 40
26
prediabetes
blood glucose levels higher than normal - not full diabetes level
27
what is diabetes associated with
```
kidney failure
nerve damage
circulation problems
retinal damage and blindness
heart attacks, strokes, and hypertension
```
28
methods that are affective for people with prediabetes
refular physical activity
moderate diet
modest weight loss
29
how does exercise help to prevent diabetes
makes cells more sensitive to insulin and helps stabilize blood glucose levels
30
what is weight loss due to
reduction in fat cell size
| no change in # of fat cells
31
Kcals of 1LB of body fat
3500 Kcals
32
what causes weight loss
negative caloric intake
decrease in calory intake by 500-1000 Kcals/day
increase caloric expenditure through physical activity
33
safe weight loss
1-2 lbs/week
34
importance of exercise independent of weight loss
improves BP, glucose, body fat distribution
| lowers risk of CVD, diabetes, premature death
35
recommended FITT principle
F 5-7 days/week
I lower intensity -> 40/50 - 70% HRR
T 45-60+ min
T aerobic and resistance
36
what does very low body fat/female athlete triad lead to
reproductie, circulatory, respiratory and immune system disorders
37
parts of the female athlete triad
disordered eating
amenorrhea - menstrual disturbance
decreased bone density
38
what causes weight gain
genetics
diet
resistance training to increase muscle mass
39
what is flexibility
joint specific range of motion
highly adaptable
anatomical and physiological factors
40
static flexibility
reach and maintain a position
41
dynmaic flexibility
move through range of motion with minimal resistance
42
factors influencing flexibility
joint structure
muscle length and elsticity
nervous system
43
what are benefits of flexibility
```
joint health
preventing lower back pain
injury prevention
reducing doms
relaxation
...
```
44
methods to assess flexibility
sit and reach
| gonometry
45
FITT principle to develop flexibility
F min 2-3 D/W
I mild discomfort, slide tension
T 10-30 sec, 2-4 reps
static of Proprioceptive neuromuscular facilitation, major muscle groups
46
types of stretches
```
static
ballistic
dynamic
proprioceptive neuromuscular facilitation
active vs. passive
```
47
factors that can lead to back pain
```
muscle strength and endurance
posture
body mechanics
BW
occupational factors
disk changes
```
48
methods to manage back pain
accute -> cold, followed by heat, limited bed rest (1-2 days)
moderate physical activity
chronic -> treatment vary
49
back exercise program
min 3 D/WK
focus on muscle endurance
cardiorespiratory endurance
spinal stabilization
50
responsibilities of core muscles
stabilize spine and transfer force between upper and lower body
51
cardiorespiratory endurance
ability to perform prolonged large muscle dynamic exercise at moderate to high intensities
52
body mass index reliable to assess body composition
no because it only determines relation between body weight and height
53
muscle strength
maximal muscle force
| single contraction
54
muscle endurance
sustained submaximal effort resist fatigue
55
responsibilities of the skeletal system
```
support weight bearing
protects internal organs
store minerals
bone marrow
sites for muscle attachement
```
56
properties of muscles
excitability
conductivity
contractility
extensibility/elasticity
57
parts of muscle structure
myofilaments -> myofibrils -> muscle fibers -> fasciculi -> muscle
58
location of sliding filament theory of muscle contraction
sarcomere
59
cause of sliding filament theory of muscle contraction
nerve impulse
release of calcium solitting of ATP
formation of cross bridges
60
what is a motor unit
motor nerve and all by it controlled muscle fibers
61
fine vs. coarse control
how many muscle fibers are contracted
| hand vs. quadrizeps
62
all-or-none principle
if action potential arrives full muscle fiber get contracted
63
how does activation of motor units gets masured
electromyography (EMG)
64
muscle fiber types
type I -> slow twitch, endurance fibers, oxygen energy system
type II B -> fast twitch, power fibers, anaerobic energy system
type IIA -> fast oxidatie glycolytic, intermediate fibers
65
types of muscle contraction
isotonic
isokinetic
isometric
66
isotonic muscle contraction
concentric -> shortening
| eccentric -> legthening
67
isometric muscle contraction
no change in muscle length
68
FITT principle to improve fitness
F 2+ day/wk, non-consecutive
I to fatigue
T min 1 set 8-12 reps
T 8-10 exercises, major muscle groups
69
training guidelines for appropriate workout to stay fit
```
correct technique, full range of motion
controlled breathing and motion
opposing muscle groups
from large to small muscle groups
warm-up, cool-down
safety
```
70
what causes muscle growth
nutrition -> protein, carbs
| exercise -> resistance, strength training
71
forms of muscle growth
hypertrophy -> increase in size of fiber
| hyperplasia -> increased # of fibers
72
what causes delayed onset of muscle soreness (DOMS)
microinjuries to muscle fibers -> inflammation
muscle is rebuilding
reduces soreness from future workouts
73
benefits of resistance training
```
increase in performance
prevention of injuries
improvement of body composition
self image
muscle and bone health
preventing chronic disease
```
74
causes of hyptertension
```
space decrease
increase in blood volume - cardiac output
resistance to blood flow
heart is getting tired
atherosclerosis
```
75
#1 cause of death within the U.S.
cardiovascular disease
76
causes for cardiovascular disease
hypertension
| atherosclerosis
77
amount of adults that have high blood pressure
1/3
78
normal heart rate
120/80
79
main risk factors that can lead to hypertension
```
high blood pressure
diabetes
bad cholesterol
physical inactivity
smoking
obesity
```
80
what is atherosclerosis
plague within arteries due to LDL
loss of vessel elasticity
due to aging
more vulnerable to blood clots
81
what can atherosclerosis lead to
hypertension
| stroke
82
cardiovascular disease
coronary artery disease
heart attack - angina (chestpain)
sudden cardiac death
stroke
83
coronary artery disease
heart doesn´t get enough oxygen because of atherosclerosis in coronary arteries
84
stroke
brain doesn´t get enough oxygen
85
total cholesterol
made out of fat
| < 200 mg/dl
86
LDL Cholesterol
bad cholesterol
optimal < 100 mg/dl
can have higher LDL if also high HDL exists
87
HDL cholesterol
good cholesterol
male > 45 mg/dl
female > 55 mg/dl
88
triglyceride
minimal form of fats we eat
| after digestion
89
exercise benefits
```
decrease BP
increase HDl-Cholesterol
helps maintain weight
prevent/controls diabetes
strengths heart muscle
```
90
non-modifiable risk factors of cardiovascular disease
family history
aging
male gender
ethnicitiy
91
prevention of cardiovascular disease
```
dietary change
regular exercise
avoid tobacco
know/manage BP
know/manage cholesterol
```
92
what creates a stretch reflex
muscle spindle reflex
93
what causes angina
lack of oxygen delivered through coronary arteries to the heart
94
what for of muscle contraction resists/overcomes gravity
resists - eccentric contraction
| overcome - concentric contraction
95
what kind of occupation predominantly uses isotonic contractions
physical therapists
96
FITT to increase size
high # of sets to result in hypertension
| moderate weight
97
FITT to increase strength
high weights and high # of rest
98
FITT to increase endurance
high # of reps
| minimal rest
99
when do we see doms mostly
24 - 48 hours after workout
| disappears 72 hours after workout
100
why can we not say somebody is a flexible or non flexible person
because it is always specific to one specific joint not the entire body
101
what are core muscles
abdominal, spinal muscles, and glutes
