post midterm 2 Flashcards
(185 cards)
1
Q
how many days can a 65kg person could endure forced starvation (resting/minimal activity)?
A
10-12 days with minimal activity
40-50 resting
2
Q
where is the energy in the body derived from and what is the end result
A
the energy in the human body is derived from carbohydrates, fats, and proteins.
the end result of this breakdown is production of ATP
3
Q
all the chemical reactions in the body require? the sum of these reactions is
A
they all require free energy and the sum is called metabolism
4
Q
3 metabolic pathways to supply ATP to the muscle
A
Anaerobic (without oxygen)
1) alactic system (phosphocreatine)
2) lactic system
aerobic (with oxygen)
-3)oxygen system
5
Q
phosphocreatine system, location, duration/ recovery, byproducts,
A
located in sacroplasm
simplest, fastest, high energy in short time
PC+ ADP—-> ATP+ creatine
free energy for muscle contraction (75% of energy as heat)
provides rapid supply of ATP as PC stored in the muscle
limited stores, but quick recovery (3 min)
lasts less than 10–12 seconds
no byproducts
6
Q
Lactic acid system (anaerobic glycolysis) location, primary energy source, by products, duration/ recovery
A
located in sacroplasm
anaerobic breakdown of glucose
called anaerboic glycolysis
occurs in the sacrooplasm of muscle cell
does not require oxygen
pyruvate converted into lactic acid
provides energy as long as stores remain (20 sec to 3 min)
recovery 2 hours
7
Q
glycolysis (anaerobic), energy yield,
A
a biochemical process that releases energy in the form of ATP from glycogen and glucose
lysis- breakdown of glyco
anaerobic process
the products of glycolysis (2 molecules of ATP, 2 molecules of pyruvate)
8
Q
what is the primary source of substrates
A
carbs
9
Q
oxygen system, location, primary energy source, byproducts
A
occurs in the mitochondria of muscle cell
about 300 per cell
primary energy source: glucose/glycogen (plus fats)
energy yield: 36 ATP
no lactic acid
18x more ATP per unit of glucose as anaerobic metabolism (was 2 ATP)
10
Q
glycolysis (aerobic system)
A
in the presence of O2 no lactic acid produced
pyruvic acid enters the krebs cycle and the electron transport chain
without the presence of O2 lactic acid goes into the Cori cycle
11
Q
cori cycle
A
lactic acid is taken to the liver to be metabolized back into pyruvic acid and then glucose
12
Q
krebs cycle and cori cycle
A
biochemical processes used to resyntheisze ATP by combining ADP and P in the presence of oxygen
takes place in the mitochondrian
energy yield:
1 molecule of glucose is 36 ATP
1 molecule fat is up to 460 ATP
13
Q
aerobic oxidative system
A
most important energy system in the body
blood lactate levels remain low
primary source of energy for exercise that is lasting longer than 10 min
14
Q
substrates for the aerobic system/ utilization
A
carbohydrates (glucose.glycogen) and fats (triglycerides and fatty acids)
at rest: CHO and fats 50:50 for energy
max short duration exercise: nearly all CHO
mild to intense exercise: more cho than fat
prolonged, less intense exercise: more fat
15
Q
interval training vs sprint training
A
interval training
20% increase in CP (creatine phosphate)
no change in ATP stores
increase in ATPase function
increase in enzyme function
sprint training
increaser in CP stores up to 40%
100% increase in resting ATP stores
16
Q
how does training effect energy systems
A
increases in aerobic capacity due to primarily to: strength increases
greater tolerance to increased acidity
17
Q
effect of training on anaerobic glycolytic system
A
lactic acid accumulation is a limiting factor in performance
rate of accumulation can be decreased by reducing the rate of lactate production, increasing the rate of lactate elimination
18
Q
anaerobic threshold
A
the exercise intensity at which lactic acid begins to accumulate within the blood
the point during exercise where the person feels discomfort and burning sensations in their muscles
higher in trained individuals
19
Q
aerobic power or VO2 max
A
evaluated by maximal volume of oxygen that can be consumed per kilogram of mass in a given time
20
Q
factors that contribute to a high aerobic power
A
arterial oxygen content: depends on adequate ventilation and the O2 carrying capacity of the blood
cardiac output: Q= HR X Stroke volume
increased by elevation of the work of heart and increased peripheral blood flow
tissue oxygen extraction (a-VO2 difference): depends upon the rate of O2 diffusion from capillaries and the rate of O2 utilization
21
Q
training the aerobic system
A
endurance training increases the max aerobic power of a invidual by 15-25% regardless of age
genetics play a role in adaptation
older people adapt slower
max aerobic power (Max VO2) peaks at 18-25
22
Q
how does training affect “energy systems”
A
increases in aerobic capacity due to:
oxidative enzyme increase
increase glycogen stores
oxygen delivery capacity increased
increased triglyceride storage (fat) in muslce cells and increase in use of fat
23
Q
cardio system
A
m
24
Q
the primary roles of the cardiovascular system
A
1) to trasport oxygen from the lungs to the tissues
2) to transport Co2 from the tissues to the lungs
3) to trasnsport nutrients from the digestive system to other areas in the body
4) to trasnport waste products from the sites of production to sites of excretion
25
overview cardiovascular system (structures)
Heart
structure: chambers, heart tissue blood supply
function: neural drive, hemodynamics
vessels
structure: arteries, veins, capillaries
function: vasodilation, vasoconstriction
blood
26
the heart (structure)
heart is comprised of cardiac muscle (and vessels of smooth muscle) that pumps blood through the human body
consists of 4 chambers
atria: (right atrium and left atrium) --> receives blood from peripheral organs and pumps blood into the verntricles
ventricles (left and right)--> pump blood through the body
right ventricle: pumps blood to the lungs
left ventricle: pumps blood through the entire body (are larger with stronger walls than RV)
27
Right atrium/right ventricle
receives deoxygenated blood from the superior and inferior vena cava
the blood moves from the right atrium to the right ventricle and pumps it into the lungs
right ventricle pumps blood a short distance to the lungs
blood travels to the lungs via pulmonary arteries
28
how does the blood enter the left atrium?
pulmonary veins
29
left atrium/ left ventricle
the left atrium receives the oxygenated blood from the lungs and pumps it to the left ventricle
the blood is now oxygen rich and is transported to the entire body via aorta
30
chambers, diastole/ systole
blood flows throughout the chambers in both the right and left sides simultaneously
diastole: ventricles relaxing and filling with blood
systole: ventricles contracting, push blood through
31
rules of arteries and veins
arteries carry oxygenated blood, except the pulmonary artery
all arteries carry blood away from the heart
veins carry deoxygenated blood, except the pulmonary vein
all veins carry blood back to the heart
32
circulatory system neural drive
neural control over the heart is also through involuntary (autonomic) nervous system which is reponsive to:
emotional changes
co2 and o2 blood levels
proprioceptive changes
33
what causes the heart to speed up or slow down
depends on the need for blood and oxygen in the body
34
what causes the beating of the heart?
by the sinus node (sino atrial node)
the sinus node is a small bundle of nerve fibres that are found in the wall of the right atrium
the sinus node generates a action potential. which causes the muscle walls of the heart to contract
the atria contract before the ventricles, allowing the blood to be quickly pumped into the ventricles from the atria
35
hemodynamics
heart rate= beats per minute
avg 60-80 bpm
36
tachycardia/bradycardia
tachycardia: persistent resting rate >100
bradycardia: persistent resting rate <60
37
cardiac output
bpm x storke volume
stroke volume 60-80 ml beat
bpm 60-80
38
Max hr
highest heart rate achieved with all out effort
decreases about 1 beat/yr after 15 yr
in adults estimated max hr= 220- age
39
vessels (the peripheral circulatory system)
comprised of the arteries that carry blood away from the heart to the muscles and organs
and the veins that return blood to the heart
all the vessels are made up smooth muscle cells that allow them to contract or relax
regulate blood flow
40
arterial system
arteries branch into arterioles and then branch into capillaries
arteries--->arterioles---> capillaries
41
caplillaries
allow for the exchange of oxygen and nutrients from the blood to muscles and organs
allow blood to pick up the waste products and carbon dioxide from metabolism
42
valves
veins have valves
blood flow towards the heart open the valves
blood flow away from the heart closes the valves
43
redistribution of blood
at rest: 50% of blood to the liver and kidney, 15% of blood to muscles
heavy endurance training:
80% blood to the muscle
44
blood pressure, avg systolic/diastolic
blood pressure is when pressure is exerted on the vessels during systole/ dystole
systolic pressure avg 120 mmHg
diastolic pressure avg 80mmHg
45
blood qualities
plasma- approx 55% of blood
comprised mainly of water (90%)
formed elements- approx 45%
comprised mainly (99%) of red blood cells (erthyocytes)
46
47
the heart and exericse
exercise= increases heart rate via proprioreceptors. signal to heart centre in medulla, which signals heart to increase rhythm
muscular actvity increases venous return, which increase ventricular preload
48
affects of sustained exercise
creates a more efficient heart: somewhat increased the size of cavities and thickness of walls= cardiac hypertrophy
increased stroke volume
allows heart to beat more slowly at rest
49
pathway of blood in heart
inferior vena cava, superior vena cava---> right atrium---> r. atrioventircular valve---> right ventricle----> pulmonary semilunar valve---pulmonary arteries--- lungs---> left atrium--> l atrioventicular valve---> left ventricle---> aortic semilunar valve---> aorta---> artieries ----> capillaries---> veins
50
respiratory system
d
nigga wut
51
respiratory system roles
the primary role is to:
1) deliver oxygenated air to blood
2) remove carbon dioxide from the blood, a by-product of metabolism
52
the respiratory sytem includes:
the lungs
several passageways leading from outside to the lungs
muscles that move into and out of the lungs
53
overview of the respiratory system
air enters through the nose or mouth, where it is filtered, humidified, and adjusted to body temperature in the trachea(windpipe)
the trachea branches into the left and right bronchi which branch into bronchioles and then the respiratory broncioles
the right lungs is larger than the left
54
alveoli
the functional units of the lungs are the tiny air sacs, called alveoli
clustered in bunches like grapes, with a common opening into an alveolar duct called an alevolar sac
55
components of the respiratory system
diaphgram/ ribs
pharynx/tranchea
bronchioles/lungs
56
diphragm/rib function
diaphragm contracts and moves down
this causes increase in volume of chest cavity
this causes decrease in pressure
external intercostal muscles contract:
this causes ribs to elevate
this causes increase in vilume of chest cavitry
this causes decrease in pressure
air is sucked into lungs
57
pharynx/trachea function
air enters the nasal cavity
passes then to the pharynx
then passes the epiglottis and enters the glottis
before passsing the trachea on the way to the lungs
first branches in lungs are r and l bronchi, then the bronchioles then the alveoli
58
bronchioles/lungs- function
bronchi(primary/secondary/tertiary/terminal)
23+ branching bronchioles
alevolar sacs with surrounding capillary plexus (blood in alveoli for 0.75 sec)
pressure gradient= gas exchange
lung volume and capacity changes little with training.
59
contraction-circulation-respiration
muscle contractions need oxygen to continue beyond the anaerobic stage
99% of O2 that is transported in blood is chemically bonded with hemoglobin in the red blood cells
60
respiratory and response
receptors in aorta and in cartoid arteries are sensitive to partial presusures of O2 and Co2 and ph
these receptors send signal to brain medulla which sends to diaphragm and intercostal muscles
61
cardiovascular response
same as respiratory respone but the signals from the brain go to the heart
proprioceptive signals reach cardiac centre in medulla to increase heart rate
62
what by products does muscle contractions create that must be eliminated?
anaerobic produces lactic acid
aerobic needs O2 gives off CO2 and H2O
63
cardiorespiratory
d
64
cardiorespiratory (aerobic) fitness
ability to supply and use oxygen
over an extended period of time
in sufficient amounts
to perform normal and unusual activities
65
lack of aerobic fitness (effects)
negative effects include:
hypokinetic diseases
e.g. hypertenison, heart disease, chronic low back pain, obesity
66
effects of training (1)
increased stroke volume of heart
larger (hypertrophy) and more efficient heart
decreased heart rate at any given load
decreased recovery time
decreased blood pressure
decreased resting heart rate
67
effects of training (2)
increased O2 carrying ability capacity of blood
increased capillaries in muscles
increased O2 extraction in muscle
increased mitochondria in muscle
increased aerobic enzymes
increased storage- glycgoen, triglycerides in muslces and in liver
earlier and more efficient use of fats for fuel
68
how much aerobic activity do you need?
a minimum of 150 minutes MVPA weekly (spread over most days of week)
69
what is MVPA? Why over most days?
Moderate-vigrous physical activity, unable to speak fluent heavy breathing
time for recovery
70
FITT presciption
frequency: 5 days per week
intensity > your target HR or moderate to vigrous intensity
Time: 30 min. continuous exercise
Type: large muscle groups, rhythmic and continuous
71
Target heart rate/ predicting max Hr
= max heart rate x intensity
max heart rate via prediction
= 220- age
72
Karvonen equation
Target heart rate=
HRR x intensity + resting heart rate
= (MHR - RHR) x intensity + RHR
HRR= heart rate reserve
RHR= resting hR= pulse for 1 min
intesnity of exercise (50%, 80%)
73
developing cardiovascular fitness
developing CV fitness 8-12 weeks
first 2-3- preconditioning period - progress slowly and enjoy each workout helps reduce soreness
progressive resistance exercise (PRE)
gradually overloading bodys systems will develop additonal capacity
74
general public guidelines (resistance training)
-allow time for recovery (18-24 hours for aerobic)
-use it or lose it conduct next workout within 24-48 hours
- never train extremely hard on consecutive days
training extra hard no more than 3 days per week
use maintainece approach when reaching desire level of fitness
warm up and cool down
monitor your progress carefully
75
why warm up?
dont play as good, warmup prepars the body for performance
allow the body to thermoregulate better, if we are thermoregulating we wont overheat as quickly
76
warm up guidelines
warm up 5-15 min
warm up until you begin to sweat or hR is elevated
begin activity within a few min
will not cause fatigue
77
cool down guidlines
active cool down after workout
why active?
venous return will drop quickly and may casue blood poooling in the legs
leading to shock
decreased blood pressure
increased norepinephrine levels to compensate which may lead to cardiac problems
78
Max Vo2
maximal value of oxygen consumption during an exercise test to exhaustion
79
aerobic power
-the maximal rate at which the body can take up, transport, and utilize oxygen
-expressed as maximal --oxygen uptake or VO2
-the greater the O2 consumption the greater the aerobic power of fitness
-can be expressed in relative or absolute terms
80
absolute VO2 max
expressed as a volume per unit time (L/min)
positively correlated with muscle mass
absolute max VO2 is useful within group comparasions
limited when comparing two groups that differ in mass or body composition
81
absolute Vo2 max, based on size
a large person will have larger values than a small person
larger person has more muscle, but doesnt mean they are more fit
hence men have higher Vo2 max than women (10-15% lower)
82
relative vo2 max equation
expressed in relation to mass
units are ml/kg/min
relative VO2= absolute Vo2 (L/min) / mass (kg)
83
impwhy is Vo2 max important
important to maintain life
84
vo2 max avergae in male and female
average to desirable is:
<30 yr male 34-54 ml/kg/min
<30yr female 30-50 ml/kg/min
85
METS
another way of expressing oxygen uptake
3.5ml/kg/min Vo2 is conviently 1 MET
MET= metabolic equivalent
10 mets= running 1 km in 5 min
20 mets= running 1 km in 3 min
86
nurtrition
..
87
where does energy come from
digested and absorbed nutrients (and oxygen), which are delivered by cardio-vascular and respiratroy systems
88
6 essiential nutrients
carbohyrdates
fats
proteins
virtamins
minerals
water
89
essential nutrients
essential means nutrients that body is unable to manufacture
they must be obtained by diet
90
why we need essential nutrients
necessary for energy
needed for the building and maintenance of tissues
relied upon for the regulation of body functions
91
energy measurements
energy is expressed in "kilocalories"
1 kilocalorie= 1000 calorie
Kilocalorie= Calorie (note the capital C)
1 kilocalorie= heat required to raise the temperature of 1 kg of water 1 C
92
how much calories burned stayed in bed 24 hr or min, min of vig activity, min of walking, min of running
24 hr in bed= 1600 calories
1 min of rest= 1.2 cal
1 min of walking= 5 calories
1 min vigrous activity= 20 calories
1 min running= 15 calories
93
calorie densities of various energy sources (fats, alcohol, carbs, proteins)
fats= 9 cal/g
proteins= 4 cal/g
carbohydrates= 4 cal/g
alcohol= 7 cal/g
94
carbohydrates
primary source of energy (up to 65% of daily calories)
most effcient fuel for muscles
stored as muscle and live glycogen
three groups based on the number of saccharides
monosaccharides and disaccharides are considered sugars
polysaccharides are considered starches
95
carbohydrates, (simple CHO), monosaccharides/disaccharides
simple CHO
concentrated= refined sugar
natural= fruits, vegetables and grains
Monosaccharides: glucose, fructose, galactose
Disaccharides: sucrose, maltose, lactose
96
complex CHO
polysaccharides (e.g., glycogen/starches)
fruits, vegetables, and grains
major source of vitamins , minerals, fiber
should have high nutrient density
97
glycemic index
foods with high glycemic index
- digest quickly, raise blood sugar
- table sugar, honey, refined cereals, white bread
foods with moderate glycemic index
- pasta, whole grain, rice, oatmeal
foods with low glycemic index
beans, lentils, fruits
98
fibre
soluble fibre
- lowers blood cholesterol
-slows absorption of glucose
insoluble fibre
- facilitates feces elimination
can prevent constipation, lower intestinal tract cancer
99
proteins
found in every living cell
act as structural components for: muscles, bones, blood, enzymes, hormones, cell membranes
contain 4 calories
broken down to amino acids
some produced by body if not obtained in diet (non-essential amino acids)
some must be obtained in diet (essential amino acids)
100
essential amino acids/ non essential amino acids
essential amino acids must be obtained in diet
nonessential amino acids produced by body
101
proteins function/ complete proteins
essential for regulating metabolism (enzymes, hormones, etc)
important in growth
complete proteins
contain all the essential proteins
animal products (meat, dairy)
102
protein requirements
general recommendations:
0.8/ kg of body weight/ day
endurance athletes:
1.2-1.4/ kg of body weight/ day
normal diet of most athletes
1.5-2.0g / kg of body weight/ day
103
fats functions
also known as lipids
concentrated source of energy
9 calories
fat serves to
provide a source of energy
insulate the body
cushion organs
104
unsaturated fats (better fat)
monounsaturated/ polysaturated
found in: vegetable oils, fish, margarine
appear to lower blood cholesterol
reduce the risk of heart disease
liquid at room temp
when hydrogenated (better consistency) lead to production of tranny fatty acids which increase levels of bad cholesterol and reduce levels of goof cholesterol
105
saturated fats (worse fat?)
contains glycerol and concentrated fatty acids
found mainly in animal products
high intake may be associated with elevated cholesterol
fast foods are usually% saturated fat
106
fat (lipids)
stored in body as treiglycerides (3 fatty acids+ 1 glycerol)
triglycerides broken down in liver and other tissue
fit person derives greater % of energy from fat
regular exercise results in more fat being stored in muscle tissue
107
vitamins, minerals, water is for
maintance and regulation
108
vitamins
important for growth and metabolism
water soluble B and C B.C by the coast
fat soluble A,D,E,K ADEK can pee them out
109
water soluble vitamins
not stored
excess eliminated in the urine
dissolve quickly in water, so overcooking fruits and vegetables in water will result in vitamin lost
110
Vitamin B/ C
vitamin B
cereals, meats, vegetables, breads, beans, pasta , eggs
energy production, formation of RBC's
vitamin C
citrus fruits and vegetables
importance: maintenance of bones, teeth, protection of other vitamins
111
fat soluble vitamins
includes A,D,E,K
, these vitamins are stored in fat tissue
over consumption of these vitamins can result in toxicity
112
vitamin A, E
vitmain A
liver, eggs, cheese, milk, veggies, fruits
importance: night vision, maintenance of skin, hair, growth
Vitamin E
vegetables, cereals, bread, liver, beans
importance: aids in formation of RBC, protectrs other vitamins
113
vitamin K and Vitamin D
Vitamin K
vegetables, liver, cereal
importance: blood clotting
Vitamin K
milk, egg yolks, liver
sunlight on skin
importance: maintenance of bones and teeth
114
minerals functions
numerous functions in the body
"inorganic" because they do not contain carbon atoms
neccesary for
structural elements (teeth, hormones, muscles)
regulation of body functions
aid in growth and maintenance of body tissues
catalytic action in energy release
115
minerals/ sodium
approx 17-32 identified essential minerals
calcium, pohphorus, fluoride: for bones and teeth
sodium: too much= hypertension (high blood pressure)
116
minerals (iron)
iron
examples: red meats, organ meats, fruits , whole grain cereals
importance: hemoglobin (carries oxygen)
deficiency: anemia, fatigue especially prevalent in females
117
tips to increase iron
vitamin C
animals products are better
tea, caffiene: impairs absorption
cooking in iron pots
118
vitamins and minerals
needed in small amounts
needed for good health
consumption of too little can be detrimental
eat a balanced diet to get the right amount
119
water (importance)
large component of our bodies and food
important for :
1) nutrient transport
2) waste transport
3) digestion and absorption
4) regulation of body temperature
5) lubrication
6) chemical reactions
120
how much water is needed
need to consume approx 1 ml of water for every calorie burned
about 8 cups of fluid per day
more if you are active or live in warm climate
weakness or fatigue can be sign of dehydration
121
sources of fibre
rich sources include
fruit
legumes
oats
barley
other sources include
wheat, grains, vegetables
121
guiding principles
eating a variety of healthy food each day
limit processed foods
make water your drink of choice
limit food high in sodium, sugar, and saturated fat
use food labels
122
factors that influence need for nutrients
needs will differ according to:
age
body size
gender
activity level
invidual variation
123
energy is needed for vital functions..
blood circulation
respiration
brain activity
124
the amount of energy expended through physical activity
volume of exercise
intensity of exercise
type of exercise
124
energy balance equation
body weight is influenced by:
energy expended through physical activity
energy gained through dietary intake
basal metabolic rate
124
body composition management
...
124
3 stages of development of fat cells
the last trimester of pregnancy
first year of life
adolescent growth spurt
125
terminology (how to determine under fat/over fat)
1) measuring adipose tissue tends to better predict risk for the symptomatology of being overfat than measuring weight
2) the symptomatology of ebing overfat is found in populations who do not fit the weight based criteria of obesity, BMI can mess up determing overfat
3) underfat is also important. any of the main health concerns in an underwight population stem from chronic illness or starvation
126
review of energy balance equation (energy output/ input)
energy input= energy output= weight maintenance
if EI > EO then weight gain
if EI < EO then weight loss
127
creeping obesity
too little activity rather than excessive overeating
128
excessive overfatness= obesity, android/gynoid
an excessive accumlation of fat at which the fat becomes a chronic risk
>30% in females and >20-25% in males
the location of fat also confers health risks
apple shape (android)
pear shape (gynoid
129
basal metabolic rate
the minimum amount of energy the body required to carry on all vital functions
130
obesity
to be classified as obese 18+
males
body fat % >20%
or BMI >30
or waist > 102 cm
females
body fat % >30%
or BMI >30%
or waist circumference >88 cm
131
obesity a health risk?
linked to heart disease, cancer, stroke, diabetes,
the driver for increased blood fats, blood pressure and blood sugars
132
health problems due to excess body fat
surgical risk
anesthesia needs and risk of wound infection
pulmonary disease
excess weight over lungs
type 2 diabetes: enlarged fat cells poorly bind with insulin
hypertension: miles of blood vessels found in blood tissue
coronary heart disease
bone and joint disorders
gallbaldder stones
various cancers
skin disorders
shorter stature
pregnancy risk
early death
132
canadian adult overweight/obesity trends
18-34: 20.4% obese, 30.2% overweight
35-49: 37.6% overweight, 29.6 obese
50-64: 37.4% overweight, 33.2% obese
65+: 38.9% overweight, 28.1% obese
adults: 36% overweight, 28% obese
133
overweight and obese in children 5 to 17
32% are overweight or obese overweight, but not obese (20%) obese 12%
approx 30% children are obese or overweight
133
5-2-1-0 rule
5 or more veggies and fruits per day
2 no more than 2 hrs of screen time per day
1 hour of PA or more per day
0 no sugery drinks
134
contributors to obesity
genetics
children with obese parents (1 or more) tend to become obese
early eating patterns
bottle feeding
clean your plate
making sweets plentiful
using sweets as a reward
Environmental factors: lack of exercise, eating, societal norms
metabolic factors: exercise, caffiene, drugs, lean muscle mass
135
what does exercise do
depresses appetite
maximizes fat loss and minimizes loss of lean muscle tissue
burns a high number of calories and increase metabolic rate
changes the way your body handles fat
136
categories of people who are at risk of underfat
individuals with chronic illness, especially with cachexia
individuals with malnutrition due to starvation
individuals with disordered eating and eating disorders
137
eating disorders/what causes development
is a complex mental illness with physical manifestations.
factors contributing to development:
biological: genetics
psychological: personality traits, emotion regulation
social and cultural: family and peer influences
138
possible shorterm effects of dieting
positive: weight loss
negative: decrease metabolism
decrease body mass
decrease water weight
lack of energy
irritability
lack on concentration
cravings
nutrient deficiencies
expensive
138
possible negative effects of chronic dieting
decrease body mass
metabolic alterations
increase body weight
increase body fat
retardation of growth
lower self esteem
obsession with food
medical complications
eating disorders
139
disordered eating vs eating disorder
disordered eating: a continuum if distorted eating behaviours ranging from food restriction to full blown eating disorders
common eating disorders:
anorexia nervosa
bulimia nervosa
binge eating disorder
140
anorexia nervosa/bulmia nervosa
anorexia nervosa: cannot maintain a minimally normal body weight, carry an intense fear of gaining weight, and have a distorted perception of the shape and sixe of their bodies
bulmia nervosa: undertake binge eating and then use compensatory methods to prevent weight gain, such as vomiting, excessive exercise or laxative abuse
for a diagnosis of it, must be binge eating and compensatory behaviours 2 times a week for three months
141
common s and s of anorexia nervosa
irritability, insomnia, social withdrawal
weight loss
abdominal pain/ non specefic GI concerns
anemia, dizziness/ or fainting
feeling cold all the time
changing in clothing style
142
anorexia nervosa- chronic symptoms
typically, weight loss than 85 percent of normal weight
dry skin
amenorrhea
brittle nails
reduced bone mass
heart problems
143
common s and s with bulimia nervosa
weight change, including weight loss or gain
tooth pain, or discoloured teeth
swelling in the cheeks or jaw
bloating
dehydration
restricting food intake
anxiety
144
biomechanical principles of injury-loading
biomechanical characteristics of tissue
under load a tissue experiences deformation
deformation can be visualized through the deformation curve
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deformation curve
elasticity: capacity of a tissue to return after removal of load
plastic region begins: tissue no longer possesses elastic properties
permanent tissue deformation (does not return to orginal shape)
resulting in failure or injury (sprains)
macro-or complex failure (torn ligament)
tissues becomes completely unresponsive to loads
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tissues response to training loads (2 responses)
training load= elastic limit
micro failure--> building new tissue
positive training effect
training load=> elastic limit
permanent failure
injury
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healing phases
inflammatory response phase(2-4 days)
fibroblastic repair phase (general response of soft tissue hours- 6 weeks)
maturation remodleing phase (3 weeks- years)
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injury treatment and rehabilitation
treatment
- received by patient from a health care professional
promotes healing, improves quality of injured tissue, allows quicker return to activity
rehabilitation
therapists restoration of injured tissue + patients participation
individualized for each person
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inflammatory response phase
inflammation begins at time of injury
signs: redness, swelling, pain, inc temperature, loss of function
protect, rest, cryotherapy, compression, elevation
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fibroblastic phase
repairs and scar formation
granulation tissue fills the gap
collagen fibers are deposited by fibroblasts
sign seen in phase 1 subside
rehab-specefic exercises
manual massage therpay, protectivce taping and bracing
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maturation- remodeling phase
remodelling or realigning of scar tissue
more aggressive stretching and stengthing
include sport specific skills and activities
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soft tissues injuries
contusions
strains and sprains
dislocations
fractures
concussions
growth plate
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grades of strains and sprains
grade 1: slightly stretched or torn, few muscle fibers
grade 2: moderately stretched or torn, more muscle fibers
grade 3: complete rupture, surgery required, e.g., acl tear
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dislocations (subluxation)
high enough forces push the joint beyond its normal anatomical limits
joint surfaces come apart
subluxation: when supporting structures are stretched or torn enough , bony surfaces partially seperate
most common in fingers
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strains/spains
strain: tendon or muscle tissue is stretched or torn
sprain: ligament or joint capsule is stretched or torn
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contusions
bruise
compressing force crushing tissue
discoloration and swelling
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fractures
simple fracture: stays within the surrounding soft tissue
compound fracture: protrudes from the skin
stress fracture: results from repeated low magnitude (tiny cracks)
avulsion fracture: involves tendon or ligament pulling small chip of bone
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concussion
injury to the brain
mechanism:
violent shaking or jarring action of the head
brain bounces against the inside of the skull
symptoms: confusion, temporary loss of normal brain function
need rest
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overuse injuries
due to: non sufficient recovery
repeated and accumulated microtrauma
results from: poor technique, poor wquipment, too much training
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stress fractures, shin splints
stress fracture
results from repeated low-magnitude forces
small disruption of the outer bone layer
weakened bone
cortical bone fracture
not shin splints
shin splints
pain along inside tibial surface
involves pain and inflammation
no disruption of cortical bone
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injury related to growth
during rapid growth, growth plates are wider apart therefore more vulnerable to growth plate injury
velocity of growth reaches its max during peak height velocity (PHV)
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growth plate (physis)
epiphyseal: end of long bones, under compression forces, damage can be acute or chronic, damage can result in ossification
apopyseal
apophysis is genetic name for buny bumps that have tendons (muscles) attached
growth plates between bump and shaft
subjected to tensile forces (traction)
muscles contract and pull the bump causes the pull on the growth plate
mainly damaged due to chronic use (over use)
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apophysitis
inflammation of calcaneal tubersity
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important epiphyseal growth plates/ apophyseal
distal femur (epiphyseal)
apophyseal
1) tibial tuberosity (just below knee)
2) calcaneal tuberosity (heel)
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injury prevention
protective equipment
warm up and cool down
keeping fit and flexible
eating and resting
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health wellness
....
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historical eurocentric view of health
has been merely the absence of disease
historically: infectious disease
most recently: chronic disease such as?
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chinease view of health
holistically minded
oriental tradition that sees person as a combination of body, mind, and spirit
integrative medicine seeks to integrate the whole person
into the process of diagnosing and treating illness
yin/yang balance, balance of 5 elements
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hindu view of health
view a person being grounded in nature as a microcosm within the macrocosms
multidimensional and includes physical, mental, social, and spiritual wellbeing
Medicina is preventive
balance of health and disease, happiness and suffering, and life and death
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indigenous view of health and well being
medicine wheel (physical, mental, emotional, spiritual)
sacred symbol reflecting knowledge of the universe and balance of life
holistic view o health
each nation has own distinct concept
general theme of "sacredness of four" (e.g., seasons, directions, personal aspects, races, elements)
- circle, horizontal and vertical lines, color associations
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general attributions/ meanings of circles, lines, color, FN view
circle: on going life and death, boundary of the earth, interconnectivity of ones being
sun dance circle
lines
crossing paths
intersection of sun and man
color
direction
stages of life
season
aspect of self
sacred animal messenger
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osgood-schalatters disease
inflammation of tibial tuberosity
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components of health
physical health: freedom from disease, physical fitness
emotional health: ability to control emotions, cope with stress
intellectual health: ability to grow intellectually
spiritual health: concept of faith, ability to respect/care for others, purpose of life
social health: ability to develop and maintain inter-personal relationships
occupational/environmental health: job satisfaction, awareness of effect on environment
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wellness wellness way of life
wellness: the constant and deliberate effort to stay healthy and achieve the highest potential for well being
for a wellness way of life:
have no signs of disease
have no risk factors for disease
be physically fit
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5 health components
cardiorespiratory endurance
muscular flexibility
muscular strength
muscular endurance
body composition
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physical activity vs exercise
excerise is planned
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benefits of PA
enhances all components of health (physical, spiritual, intellectual, emotional, occupational, social)
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how much PA is needed?
adults (18-64)/ older adults (65+): 250 min of vigorous pa per week
children (5-11) youth (12-17)
60 min of moderate to vigrous pa
infants (0-1) should engage in pa several times a day
toddlers (1-2) and preschooled age (3-4)
min of 180 min of any intensity activity per day
