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153 Cards in this Set
- Front
- Back
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BMI is not a __
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measure of body composition
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can offer a classification for overweight and obesity
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BMI
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BMI= __
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wt/ht2
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a BMI of <18.5 is __
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underweight
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a BMI of 18.5-24 is __
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normal
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a BMI of 25-29.9 is __
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overweight
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a BMI of 30-34.9 is __
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obesity class 1
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a BMI of 35-39.9 is __
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obesity class 2
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a BMI of >40is __
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extreme obesity
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involves seinding a current through the body and measuring teh resistance to the current to estimate body composition
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bioelectrical impedance analysis (BIA)
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BIA accuracy varies depending on __
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hydration levels
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BIA has a standard error of +/- __
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3.5-5%
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about __% of our body fat is subcutaneous
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50
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involves measuring the thickness of skinfolds (3-7 sites) and summing them can then be used to determine body density
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skinfold thickness
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skinfold thickness has a standard error of +/- __%
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3.5%
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body composition method that depends on the fact that fat tissue is less dense than lean tissue, making one less boyant
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hydrostatic underwater weighing
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__ is calculated by determining underwater weight
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whole body volume
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when doing hydrostatic weighing, volum must be corrected for air inside of the body that cannot be removed: __ and __ air
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RV and GI
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hydrostatic weighing has a standard error of +-__%
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2.5
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measures small changes in pressure as a result of a change in volume of air in the chamber to calculate the volume of the individual sitting in the chamber
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air displacement plethysmography (bod pod)
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the bod pod has a standard error of +/- __%
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2.2-3.7
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uses a single X-ray source to determine whole body and regional estimates of lean tissue, bone, mineral, and fat composition
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Dual energy X-ray absorptiometry
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dual energy Xray absorptiometry has a standard error of +/- __%
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1.88
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obesity is a world wide epidemic that affects __ of adults in the U.S.
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1/3
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obesity increases all cause mortality, esepcially __ risks
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cardiovascular
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the 5 leading causes of death 100 years ago were __
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influenza and pnumonia, tuberculosis, diarrhea, heart disease, and stroke
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the 5 leading cuases of death TODAY are __
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heart disease, cancer, chronic lower respiratory disease, stroke, accidents
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the top three actual causes of death are __, __, and __
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smoking, poor diet, and alcohol consumption
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age, gender, race, and suseptibility to disease are all __ risk factors
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inherited/biological
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__, __, and __ are enviornmental risk factor
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physical, socioeconomic, and family
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smoking, poor nutrition and inactivity, drinking alcohol, overuse of medication, fast driving/no seat belt, and pressure to succeed are __ risk factors
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behavioral
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__% of healthcare costs are spend on preventable diseaseas
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75
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__, __, and __ are preventable diseases
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heart disease/stroke, metabolic syndrome, type II diabetes
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the gradual narrowing of teh arteries serving teh heart (or brian [stroke] due to a thickening of inner lining of teh artery (atherosclerosis)
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heart disease (cardiovascular disease)
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a study of heart disease form 1949-present: an observational sutdy in 5000 people to determine the risk factors for developing CVD
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framingham study
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__ is the leading risk factor in heart disease
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physical inactivity
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a collection of symptoms/conditions that when occuring together suggest the presence of a disease or increase the chance of developing a disease
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syndrome
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metabolic syndrome is defined as waist circumference of __ (men) __ (women), hypertriglyceridemia of less than or equal to __ mg/dl, low HDL cholesterol of <__ mg/dl in men and <__ mg/dl in women, high blood pressure __ mm Hg, and high fasting blood glucose __ mg/dl
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102, 88, 150, <40, <50, less, greater than or equal to 130/85, greater than or equal to 100
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__, __, __, __, and __ are characteristics of metabolic syndrome
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abdominal obesity, hypertriglyceridemia, low HDL cholesterol, high blood pressure, and high fasting blood glucose
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over __% of people 60+ have metabolic syndrome
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51
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__, __, and __ are the three main causes of metabolic syndrome
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exercise and diet, obesity, and genetic factors
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type __ diabetes is the most common form
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2
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type of diabetes that can be controlled with diet, exercise, weight loss, and oral medication
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type 2
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caused by inadequate insulin secretion due to an autoimmune destructin of beta cells in the pancreas
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type 1 diabetes
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type 1 diabetics are insulin dependent for __
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life
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where individual has insulin resistance because of reduced insulin actin on insulin receptors due to very high blood glucose levels. beta cells respond by producing more insulin
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type 2 diabetes
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during type 2 diabetes, the __ continues to produce glucose but drugs can block it
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liver
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with type 2 diabetes, over time beta cells can die causeing __ which will lead to mandatory insulin injections
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insulin deficiency
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__ is the leading cuase of blindess in working age adults, end stage renal disease, and nontraumatic lower extremity ampuations
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diabetes
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exericse may cause a large drop in glucose called __
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hypoglycemia
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exercise __ and __ for type 2 diabetics
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reduces weight, helps control blood glucose
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exercise and diet can even __ type 2 diabetes
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2
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FIT, an exercise guide for diabetic fitness stands for
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frequency (3-4x a week), intensity (60-80% of maximal HR), time (20-30 min)
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__ is recommended to help control hypertension (especially if its just borderline before drugs)
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exercise
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aerobic exercise reduces BP by __ mm hg
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5-7
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__ are drusg that reduce max HR
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beta blockers
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__ increases blood volume
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sodium
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the effects of sodium, smoking and alcohol on BP are __
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additive
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__ is not an acceptred and prescribed part of therapy used to restore the life of someone who has heart disease
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exercise training
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phase __ of cardiac rehab deals with transition from CV event to teh time of discharge from the hospital
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1
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phase __ of cardiac rehab uses warm up stretching, endurance, and strengthening exercises, and cool down activities, target HR is determined from GXT due to meds, exercise is done 2-3 days a week
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2
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phase __ or cardiac rehab focuses on endurance and strength where exercises facilitate, not interfere with healing processes of teh heart
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2
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cardia rehab results in improved __, higher __, and improved __
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VO2 max, work rates without chest pain, lipid profile
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__% of those who are referred to cardiac rehab are actually enrolled
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50
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any form of muscular activity; results in the expenditure of energy proportional to muscular work and related to fitness
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physical acitivty
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set of attributes that people have to develop that relate to teh ability to perform physical activity (eg VO2 max)
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physcial fitness
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subset of physical activity that is PLANNED with a goal of improving or maintaining fitness
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exercise
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the risk of CV complications during exercise is related to the degree of __
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pre-exisiting cardiac disease
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the __ is a popular health screening survey
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PAR-Q and you
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the emphasis in any health related exercise program is to do __ rather than too much
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TOO LITTLE
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__ is a large reason many poeple turn away from inital exercise
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muscle soreness
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when walking on a treadmill, avioid __
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hanging on teh handrails
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less weight bearing than walking, has a "set" ROm that may not be optimal for everone
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elliptical
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for walking alternatives it is more difficult to maintain target __
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HR
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improves teh transition from rest to exercise
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warm up and stretch
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warm up should last at least __ min
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5
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consists of slow walking and stretching to gradually return BP and HR to normal, also reduces the liklihood of hypotensive epieode
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cool down/stretch
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dose of exercise is dependent on __, __, and __
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intensity, frequency, and duration
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dose of exercise component: %VO2 max or HR, percieved exertion, lactate threshold (talk test)
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intensity
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dose of exercise component: the number of days/week and times/day
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frequency
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dose of exercise component: number of minutes/exercise, total Kcals expended
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duration
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the optimal training intesnsity, frequncy and duration of exercise occurs at __% of VO2 max
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60-80
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Heart rate reserve = __
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max HR-resting HR
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Target HR zone = __
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(HRR x 60% + HHR) - (HHR x 80%+ HRR)
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the __ response to exercise occur with one or several exercise bouts but do not improve further
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acute
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the __ response to exercise has benefits that occur early and plateau
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rapid
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the __ response to exercise has gains that are made continuously over time
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linear
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the __ response to exercise occur only after weeks of trianing
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delayed
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states that a system or tissue must be exercised at a level beyond "normal" or what the person is used to in order for a training effect to occur
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overload prinicple
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in the overload prinicple, __ occurs and then progessively and systematically overload a system to produce adaptations and improved function over time
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gradual adaptations to the new load
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states that fitness gains by exercising at overload can be quickly lost when training stops/overload is removed
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reversibility
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exercise training is specific to __ (5)
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the muscles involved, the types of muscles, the energy systems used, teh velocity of contraction, and the type of msucle contraction
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__ exercise causes increased capillary and mitochondria number
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endurance exercise
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__ causes increased number of contractile proteins (hypertrophy) and little change or decrease in mitochoindria or capillarization
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resistance training
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__ = improved capacity of glycolysis, krebs cycle, and ETC, and energy utilzation
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aerobic training
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reproducible measure of teh capacity of teh cardiovascualr system to deliver oxygenated blood to a large muscle mass during exercise
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VO2 max
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training at __% VO2 max will improve VO2
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50-85
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__ have the highest VO2 maxes
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cross country skiers
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within 2-3 months, increase in VO2 max can occur between __% but as low as __% if the individual already has a high VO2 max
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15-20, 2-3
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VO2 max is approximately __% hereditary
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50
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response to training is highly dependent upon __
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genetics
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__ cause the differences in the hereditary aspect of VO2 max and response to training
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mitochondrial DNA
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repeated bouts of higher intensity, with recovery periods in between
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interval training
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to improve VO2 max, intervals should last longer than __ to minimize anaerobic system involvement
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1 min
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__ intervals are more effective in improving aerobic power/capacity
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high intensity
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you can overload intervals by increaseing __, __, or __
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# of intervals, intnsity of interval, or shorter rest periods
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the highest percent of improvement in VO2 max is found at __% VO2 max training
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80-100
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endurance training at low intensities (50-60% VO2 max) for longer durations than compeition with the theory taht improvments in endurance are proportional to volume of training
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long, slow distance (LSD)
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endurance training that improves VO2 max and LT thresholds in athlets, intensities between 90-100% of VO2 max are used to improve aerobic capacity
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hgih intensity, continuous
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live high train low training provides improvements in __ which can increase oxygen carrying capacity to the muscles
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RBC count
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VO2 max = __
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CO x A-VO2 max differeance
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four mechanisms for improved VO2 max
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increased SV, increased A-VO2 differance, biochemical adapations, muscle type changes
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what increases A-VO2 difference?
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increased mitochondrial density, increased capillarization
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what biochemical adapatinos increase VO2 max?
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substrate transport, increased antioxidant capacity
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what kind of muscle type changes improve VO2 max
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type IIx -> type IIa
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if training is stopped, there is a __ effect
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detraining
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faster rise in oxygen uptake leads to __ lactate formation and __ PC depletion
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less, less
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many olympic athletes are diagnosed for __, possibly for performance enhancing purposes
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asthma
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the majority of endurance injuries occur as a result of __, and are almost always in the __
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overtraining, lower body
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four common kinds of endurance injuries
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runners knee, ITBS, tendonitis, plantar fascitis
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endurance injuries often indicate __
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muscle imbalance
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the __ states that training intensity or duration should not be increased more than 10%/week to avoid overtraining
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ten percent rule
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decrease in performance, loss of body weight, chronic fatigue, increased number of infections, psychological staleness, and elevated HR and blood lactate levels during exercise are all symptoms of __
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overtraining
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if events last <60 sec they depend mostly on __ production of energy, therefore training to improve this involves increaseing the capacity of teh __ and __ energy systems
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anaerobic, ATP-PCr and anaerobic glycolysis
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anaerobic training = __
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tarining above 100% VO2 max
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speed training = __ seconds
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2-10
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after 10 sec of maximal effort, there is a growing dependence upon __ for ATP production
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anaerobic glycolysis
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interval training for the ATP-PCr system is __ sec at __ intensity with __ sec of rest
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5-10, high, 30-60
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during interval training, it takes __ sec to overload the glycolytic pathway
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20-60
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the goal of __ is to increase max amount of force and power generated by a particular muscle group
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training to improve muscular strength
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muscular contraction where the muscle has the same length, is not preferred because strength isn't improved over the full range of motion of a muscle
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isometric
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the most common kind of resistance training, where the same amount of weight is moved
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isotonic
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a kind of resistance training used in rehabilitaiton and in measuring muscular strength, where the muscle moves at the same speed of movment
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isokinetic
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during strength training for a short duration, __ are the primary mechanism for strength gains
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neural adaptations
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three neural adaptations that are responsible for gains in strength
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learning, coordination, recruiting primary muscles
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there is evidence that whe you train one are or leg, the __ arm also exhibits some improvement in strength
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contralateral
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an increase in muscle fiber diameter due to an increase in myofibrils
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hypertrophy
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increase in teh number of muscle fibers
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hyperplasia
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__ may occur during strength training but the research is not clear
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hyperplasia
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4 physiological adaptations to strength training
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neurological adaptations, muscluar adaptation (incrase in muscle size due to hypertrophy), muscle fiber type trainsitions (type IIx -> IIa), increase in muscle antioxidant capacity
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DOMS occurs __ hours after strenuous exercise
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24-48
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Delayed onset muscle soreness pain is actually caused by __
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inflammation
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the __ states that increased intramuscular connective tissue cuases adaptation and increased strength
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connective tissue theory
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__ have been used to mask steroid use
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diuetics
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the inability to maintain a power output or force during repeated muscle contractions
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fatigue
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two kinds of fatigue
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central, peripheral
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peripheral fatigue can be affected by __, __, __, and __
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diet, energy production capability, muscle contraction capability, strength/skill
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caused by the reduction in the number of functioning motor units and motor unit firing frequency
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central fatigue
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arousal, shouting, cheering, etc is aimed at minimizing __
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central fatigue
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peripheral fatigue is caused by deificts in __, __, and __
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exitation/contraction, mechanical, energetics of skeletal muscle
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the __ inability to maintain Na/K concentrations cecessary for repeated stimulation may cause peripheral fatigue
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sacrolemmas
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why does increased acidity cause peripheral fatigue?
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H+ binds to troponin, blocks Ca
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accmulation of __ may be an energetic cause of peripheral fatigue
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Pi
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