Define the following terms:
Control group
Placebo group
Intervention group
Crossover design
Control group: does not receive the intervention and serves as the comparison group
Placebo group: receives an inert substance or treatment
Intervention group: receives the treatment of interest to the scientific research question
Crossover design: each g
What happens in Pete Bodary's lab?
Focuses on obesity, diabetes, adipose tissue and cardiovascular disease complications
What happens in Katarina Borer's lab?
Exercise endocrinology: the hormonal, metabolic, and psychophysical consequences of acute exercise-associated energy expenditure; hormonal, metabolic and cardiovascular effects of training in aging.
What happens in Greg Cartee's lab?
Exercise, diet, and age effects on insulin signaling and glucose metabolism in skeletal muscle
What happens in Rebecca Hasson's lab?
Causes and consequences of childhood obesity and multiethnic populations
What happens in Jeff Horowitz's lab?
Regulation of fuel mobilization and oxidation and the impact of this regulation on human health
What happens in Dr. Vic Katch's lab?
Focuses on exercise, nutrition, metabolism, and weight control
Define physical activity
Physical activity is any bodily movement produced by skeletal muscles that substantially increases energy expenditure
What is the equation for "physical activity"?
Physical Activity = Exercise + NEAT
Exercise = planned physical activity with the purpose of improving physical fitness or health OR leisure-time physical activity
NEAT (NonExercise Activity Thermotogenesis) = energy expenditure associated with everyday a
What is the number one thing that burns calories?
Skeletal muscle
What are the mechanical classifications of types of muscle contractions?
Dynamic contractions = movement of limbs or body parts
Concentric contractions = shortening of muscle
Eccentric contractions = lengthening of muscle
- Builds muscle faster => when doing bicep curls, we do more damage to our muscles when lowering the weigh
Describe the following training principles and concepts:
Overload principle
Specificity principle
Reversibility principle
Progression
Dose-Response
Overload Principle = For a training effect to occur, the tissue/cell must be habitually challenged beyond its usual levels so that homeostasis is disturbed
Specificity Principle = adaptations will only occur in those tissues/cells that are being challenge
What are the three general categories of exercise?
Endurance vs. Resistance
- The number and force of contractions
Aerobic vs. Anaerobic
- The dominant energy system used
Weight bearing vs. Non Weight Bearing
What are the differences between minimal and adequate and optimal dose in training?
Minimal dose of exercise = the least amount of exercise that can produce benefits
Adequate dose of exercise = the amount of exercise that is known to be enough for benefits
Optimal dose of exercise = the amount of exercise that maximizes benefits and mini
Explain the diverse approaches to performing the same exercise volume
Volume = # sessions/wk x duration (mins) x intensity (kcal/min)
Understand the idea that people with 5-minute cardio, 6 times a day, can have equal success as a 1 time 30-minute session
Define acute exercise response
Acute exercise responses = the consequences or effects during and shortly after a single exercise session (acute exercise)
- Short lasting responses => last only seconds, minutes, or hours, occasionally 1-2 days
Define chronic exercise adaptations
Chronic exercise adaptations = the relatively persistent consequences or effects of chronic exercise training (repeated and regularly performed exercise)
- The effects (often called training effects) can typically last for days to weeks, but are reversibl
What are the functions of the musculoskeletal system?
Provide support
Allow movement
Protect vital organs
Describe the following's association with muscles:
Bones
Tendons
Ligaments
Neurons
Bones = muscle have origin and insertion
Tendons = connect muscle to bone
Ligaments = bone to bone
Neurons = innervate muscles
Identify and describe the three types of muscles
Smooth Muscle = involuntary muscle
- Controlled by the autonomic nervous system
- Located in the walls of blood vessels and throughout internal organs
Cardiac Muscle = Controlled by the autonomic nervous and endocrine systems
- Located only in the heart
-
Muscles are made up of _________ which are made up of _________
Muscles are made up of muscle fibers which are made up of myofibrils
With exercise, you will produce more of this organelle? What are the benefits of this adaptation?
With exercise, you will produce more mitochondria
More mitochondria will result in you having more energy than someone who has less mitochondria since mitochondria are the energy producing organelles, more of them will result in more energy being produced
What are the three muscle fiber types? Describe their characteristics
Type IIx Fibers
- Fast-twitch fibers (high maximal shortening velocity)
- Fast-glycolytic fibers
Type IIa Fibers
- Intermediate fibers (medium maximal shortening velocity)
- Fast-oxidative glycolytic fibers
Type I Fibers
- Slow-twitch fibers (low maximal
Describe the fiber types and performance with the following people:
Nonathletes
Power athletes
Endurance athletes
Nonathletes
- Have appx 50% slow and 50% fast fibers
Power Athletes
- EX = sprinters
- Have higher percentage of fast fibers
Endurance Athletes
- EX = distane runners
- Higher percentage of slow fibers
NOTE: fiber type is not the only variable that determ
What are the three sources of ATP production?
Phosphocreatine (PC)
Glycolysis
Oxidative Phosphorylation
NOTE => all three systems are running at the same time, but generating ATP differently
ATP is required for muscle contraction
Define kinesiology
The study of human movement
Define anatomy
The study of structure
Define physiology
The study of the function of living organisms and their parts (organs, organelles, cells, molecules, etc...)
It attempts to explain the biological factors that are responsible for the functional processes of life
Define biomechanics
Applies principles of mechanics to human movement
Define motor control
Examines the ways movement is learned and controlled through neural and behavioral mechanisms
Define exercise physiology
Exercise physiology is both a basic and applied science that describes, explains, and uses the body's responses to exercise and adaption to exercise training to maximize human physical potential
Exercise physiology applies the principles of physiology to
List the disciples that exercise physiology draws from
Physiology
Biochemistry
Nutrition
Endocrinology
Histology
Cellular and molecular biology
More!
What are the five perspectives of exercise physiology?
Whole body
Systemic level
Tissue level
Cellular or subcellular level
Molecular level
Give a brief history of exercise physiology
Galen wrote a series of 87 essays about how it is important for non-athletes to exercise on a regular basis
During Renaissance, lots of drawings about the human body appeared because people started dissecting human bodies (Church's power decreased - was p
Who is Archibald Hill?
Studied energy metabolism
Conducted first studies on runners
Coined terms "maximum O2 intake" (VO2max), "O2 requirement" and "steady state of exercise
Who is John Haldane?
Developed methods of measuring oxygen use during exercise
These methods were key for Archibald Hill's research
What is the significance of the Harvard Fatigue Laboratory?
Harvard Fatigue Lab was the first exercise lab in the country
- 1927-1946
Founded by Lawrence Henderson
Focused on the physiology of human movement and the effects of environmental stress on exercise
- Measured input of oxygen and output of carbon dioxide
Describe the Scandinavian influence on exercise physiology
Scandinavia interested in exercise physiology for sport performance and everyday health - looking at exercise to seek better health in citizens
- Researched lots of winter sports
By 50s and 60s, all about physical fitness. One of the first people to use t
What's the difference between the Scandinavian approach and US approach to exercise physiology in the beginning?
US = war and making perfect soldier;
S = health and fitness
What is the difference between longitudinal research and cross-sectional research?
Longitudinal research tests the same subjects and compares results over time
Cross-sectional research collects data from a diverse population and compares groups in that population
Longitudinal studies are often more accurate than cross-sectional studies,
What is the difference between experimental studies and field studies?
An experiment represents a set of operations to determine the underlying nature of the causal relationship between the independent and dependent variables. Systematically changing the independent variable (x axis) and measuring the effect on the dependent
Describe the phosphocreatine system
Phosphocreatine system => creatine is something you take in to help with muscle expansion and growth (a nonessential amino acid)
Phosphocreatine is necessary for producing energy anaerobically.
When you get up to move and leave class, phosphocreatine prov
Describe glycolysis
Glycolysis can use glucose or glycogen (stored form of glucose) as a fuel source; anaerobic
Downside is that lactic acid is produced as a result of glycolysis
- Without oxygen and using glycolysis as energy, lactic acid is produced and not helpful to perf
Describe oxidative phosphorylation
Oxidative phosphorylation - only source of aerobically producing energy
We use fat as a fuel source (compared to glucose, glycgen, or phosphocreatine) because fat provides 9 calories compared to 4 calories by carbohydrates per gram because there isnt enou
Define muscle fatigue
Decrease in muscle force production
Reduced ability to perform work
What are the contributing factors to muscle fatigue?
During high-intensity exercise (~60 seconds):
- Accumulation of lactate, H+, ADP, Pi, and free radicals
- The H+ make our blood more acidic, thus resulting in fatigue
- Free radicals are any ion that isn't attached and contributing to fatigue in some shap
Describe the changes in skeletal muscles as a result of:
Strength training
Endurance training
STRENGTH TRAINING
- Increase in muscle fiber size (hypertrophy) => individual microfiber becomes larger after repairs from being broken
- Increase in muscle fiber number (hyperplasia) => limited evidence found in humans
ENDURANCE TRAINING
- Increase in ox
How can fiber types change with training?
FAST TO SLOW SHIFT
Type IIx => IIa
Type IIa => I (with further training)
Seen with endurance and resistance training
What happens to muscle due to inactivity?
Muscle atrophy occurs due to inactivity = loss of muscle mass and strength
- EXs = due to prolonged bed rest, limb immobilization, reduced loading during space flight
Initial atrophy = 2 days
- Due to decreased protein synthesis
Further atrophy due to red
Define metabolism
The total of all energy transformations that occur (in the body)
Identify the different ways we can view metabolism (don't describe)
Whole body
Basal Metabolic Rate (BMR)
Cellular level = how efficient is the metabolism in your cells
Aerobic vs. anaerobic
Metabolically active tissue = the more skeletal muscle you have, the more amounts of energy you require (skeletal muscle requires th
Define Basal Metabolic Rate (BMR).
BMR = the minimum energy requirement to sustain the body's functions in a waking state
BMR is 60-75% of daily energy expenditure
What impacts BMR?
BMR impacted by energy expenditure, body size (lean body mass), gender and age
How does BMR vary between men and women?
BMR 5-10% lower in females compared with males at all ages due to smaller muscle mass and larger percentage of body fat.
Gender differences usually disappear when expressing BMR per unit of "fat free" mass.
How does BMR change over the lifespan?
BMR typically decreases over lifespan.
Usually linked to decrease in metabolically active tissue/muscle mass
In order to measure BMR, what are the measurement requirements?
Measurement requirements:
No food consumed for at least 12 hours before measurement.
No undue muscular exertion for at least 12 hours before measurement.
Measured after the person has been lying quietly for 30-60 min in dimly light, temp controlled room.
Describe a person's energy requirements when at rest
Almost 100% of ATP produced by aerobic metabolism
Blood lactate levels are low
Resting oxygen consumption = 0.25-0.5 L/min
Describe a person's energy requirements when they are transitioning from rest to exercise
ATP production increases immediately
Oxygen uptake (VO2) increases rapidly
Oxygen deficit occurs => lag in oxygen uptake at the beginning of exercise before you reach your steady state of VO2
- Shows that initial ATP production through anaerobic pathways
Compare and contract trained and untrained subjects on the basis of:
Oxygen uptake
Production of lactic acid
Trained subjects have a lower oxygen deficit because they reach a steady state of VO2 sooner
- They have a better developed aerobic bioenergetic capacity due to cardiovascular or muscular adaptations
Trained subjects, because they reach their VO2 sooner,
Describe a person's energy requirements during recovery from exercise
Oxygen uptake remains elevated above resting state during recovery
Oxygen debt occurs => the repayment for the oxygen deficit at the onset of exercise
- Size of oxygen debt = oxygen deficit
EPOC = oxygen debt
Excess post-exercise oxygen consumption (EPOC)
What happens during the "rapid" and "slow" portions of oxygen debt?
RAPID" PORTION
- Resynthesis of stored phsophocreatine
- Replenishing muscle and blood oxygen stores
"SLOW" PORTION
- Decreases elevated heart rate and breathing
- Decreases elevated body temperature
- Decreases elevated epinephrine and norepinephrine
-
Why is excess post-exercise oxygen consumption (EPOC), aka oxygen debt, greater following higher intensity exercise than lower intensity exercise?
Higher body temperature
Greater depletion of phosphocreatine
Greater blood concentrations of lactic acid
Higher levels of blood epinephrine and norepinephrine
Faster heart and ventilatory rates
*
Need more oxygen to restore homeostasis within the body
*
How is lactic acid removed following exercise?
70% of lactic acid is oxidized => binding with oxygen, thus allowing lactic acid to become a fuel source by the heart and skeletal muscle (no smooth muscle)
20% converted to glucose
10% converted to amino acids
Lactic acid is removed more rapidly with lig
What are the metabolic responses to short-term intense exercise (2-20 seconds of exercise)?
During first 1-5 seconds of exercise, ATP produced through ATP-PC system
During high-intensity, short-term exercise (i.e., two to twenty seconds), the muscle's ATP production is dominated by the ATP-PC system.
Intense exercise lasting more than twenty sec
What are the metabolic responses to prolonged exercise (greater than 10 minutes)?
ATP production primarily from aerobic metabolism
Steady state of oxygen uptake (VO2) can generally be maintained during submaximal exercise
During prolonged exercise in a hot/humid environment or at high intensity, upward drift in oxygen uptake over time
Describe the oxygen uptake during incremental exercise
Incremental exercise = testing someone in which you increase the difficulty of exercise with the goal of bringing them to the point of fatigue within 15 minutes
Oxygen uptake increases linearly until maximal oxygen uptake (VO2max) is reached
What are the physiological factors that influence VO2max?
Maximum ability of the cardiovascular system to deliver oxygen to muscles
- Greater ability means greater VO2max
Ability of muscles to use oxygen and produce ATP aerobically
- If muscles can use more oxygen, the a person would have a higher VO2max
What are the fuel selections at the following exercise intensities:
Low-intensity exercise (<30% VO2max)
High-intensity exercise (>70% VO2max)
Low-intensity exercise => fats are the primary fuel source
High-intensity exercise => carbohydrates are the primary fuel source
What is the "crossover concept", in basic terms?
The "crossover" concept describes the shift from fat to carbohydrate metabolism as exercise intensity increases
Is low-intensity exercise best for burning fat?
Low-intensity exercise is NOT best for burning fat
At low exercise intensities (~30% VO2 max)
- High percentage of energy expenditure (~75%) derived from fat
- However, total energy expended is low => Total fat oxidation is also low
At moderate exercise i
Over prolonged, low-intensity exercise, describe the body's fuel selections and why.
Over prolonged, low-intensity exercise, there is a shift from carbohydrate metabolism toward fat metabolism
This is due to an increased rate of lipolysis - the breakdown of triglycerides into glycerol and free fatty acids by enzymes called lipase's
The sh
Explain how sports drinks improve endurance performance
The depletion of muscle and blood carbohydrate stores contributes to fatigue
Ingesting carbohydrates can improve endurance performance during submaximal (<705 VO2max), long-duration (>90 mins) exercise because at this point, our body's need 30-60g of carb
What are the sources of carbohydrate during exercise?
Muscle glycogen
- The primary source of carbohydrates during high-intensity exercise
- Supplies much of the carbohydrates in the first hour of exercise
Blood glucose
- Primary source of carbohydrate during low-intensity exercise
- Is extremely important d
What are the sources of fat during exercise?
Intramuscular triglycerides => the primary source of fat during higher intensity exercise
Plasma FFA => primary source of fat during low-intensity exercise
- Becomes more important in long-duration exercise - the longer the exercise, the more we are relyi
What is the influence of exercise intensity on muscle fuel source?
The key fuel sources are muscle glycogen, plasma glucose, plasma FFA, and muscle triglycerides
Low-intensity exercise
- HIGHEST levels from plasma FFA
High-intensity exercise
- HIGHEST levels from muscle glycogen
What is the effect of exercise duration on muscle fuel source?
As exercise time increases, the percent of energy expenditure coming from plasma FFA and blood glucose is increasing, while the percent of energy expenditure from muscle triglycerides and muscle glycogen is decreasing
Since the body isn't receiving any en
What are the sources of protein during exercise?
Proteins are broken down into amino acids, and the liver can convert alanine into glucose
Only a very small contribution (2%) of total energy production during exercise comes from protein
- This percentage may increase to 5-10% later in prolonged-duration
How can lactate be used as a fuel source during exercise?
Lactate can be used as a fuel source by skeletal muscle and the heart
Can be converted to glucose by the liver
What is your cardiovascular system?
Heart and arteries / veins
What are the functions of the cardiovascular system?
Delivery oxygen and nutrients
Removal of carbon dioxide and other metabolic wastes
Transportation of hormones
Thermoregulation = control of inner body temperature (homeostasis)
Maintenance of acid-base balance and overall fluid balance (the more acidic we
How do you find your resting heart rate?
Two fingers on thumb side about one inch up arm from wrist.
Count for 10 seconds.
Multiply by 6
How does extended endurance training impact someone's resting heart rate?
Resting heart rates in adults tends to be between 60 and 85 beats per minute
However, extended training can lower resting heart rate to 35 beats or lower
This lower heart rate is through to be due to increased parasympathetic stimulation
Describe the blood flow through the heart
Right atrium - right ventricle - pulmonary artery - lungs - left atrium - left ventricle - aorta - rest of body
Deoxygenated blood in the right atrium, right ventricle, and pulmonary artery
Oxygenated blood in left atrium, left ventricle, and aorta
Why is the left ventricular muscle stronger than the right ventricular muscle?
The left ventricular muscle is stronger than the right ventricular muscle because it needs to pump blood throughout the body, whereas the right ventricular muscle only needs to pump blood to the lungs
Due to exercise, the left ventricular muscle gets stro
Why do you hear a ba-bum when your heart contracts?
The atria have to contract first so blood can be pushed into the ventricles so that the ventricles will be full when they contract
If contraction occurred at the same time, then the ventricles wouldn't be entirely full when they pumped out blood
Describe the cardiac conduction system
Sinoatrial (SA) node
- Spontaneous electrical activity in right atrium
- The "pace maker"
Atrioventricular (AV) node
- Receives impulse from SA node and transmits to AV bundle
AV bundle (Bundle of His)
- Located in the intraventricular septum
- Transmits
What is an electrocardiogram?
An electrocardiogram (ECG) provides a graphical record of the electrical activity of the heart and can be used to aid clinical diagnoses
What is sudden cardiac death in athletes?
A rare event in events in which the athletes dies, suddenly, due to cardiac arrest
Most afflicted athletes have no symptoms before death
Three major things tend to lead to sudden cardiac death syndrome
1) Hypertrophic cardiomyopathy (HCM) => thickening of
What are the key components of the vascular system?
Arteries = carry blood away from the heart
Arterioles = takes blood from arteries to the capillaries
Capillaries = where all exchanges of blood, carbon dioxide, and nutrients between tissue and the circulatory system occurs
- Smallest and mot numerous of
What is the difference between cardiac output and stroke volume?
Cardiac output (Q) = total volume of blood pumped by the ventricle per minute
Q = HR x SV
Stroke Volume (SV) = volume of blood pumped out of heart per contraction
- Major determinant of endurance capacity
NOTE: stroke volume is the number one thing that l
What is the difference between systolic blood pressure and diastolic blood pressure?
Systolic blood pressure = the highest pressure within the vascular system generated during cardiac contraction
Diastolic blood pressure = the lowest pressure within the vascular system when the heart is relaxed
How is blood pressure expressed? When does hypertension occur?
Normal blood pressure level = 120/80
Systolic number = 120
Diastolic number = 80
Normal blood pressure range = 100/60 to 120/80
Hypertension occurs when your blood pressure value is greater than 120/80 for an extended period of time
Explain why blood pressure is labile
Blood pressure is labile because it changes greatly
Your blood pressure is very different when standing than sitting down (would be higher standing than sitting)
Describe the composition of our blood
55% of blood is plasma, which is 99% water
45% of blood is formed elements, of which 99% are red blood cells
Why is it important to be hydrated both before, during, and after exercise?
Since 99% of our plasma (55% of blood) is water, a lack of water would cause our blood to become thicker.
Thick blood moves more slowly and offer more resistance, thus raising our blood pressure, forcing our heart to work harder
Describe the transportation of oxygen and carbon dioxide in the pulmonary system
Pulmonary ventilation (breathing)
- Movement of air into and out of lungs
Pulmonary diffusion
- The exchange of oxygen and carbon dioxide between the lungs and the blood
Capillary diffusion
- The exchange of oxygen and carbon dioxide between the capillary
Explain the different kinds of pulmonary ventilation.
Inspiration = the active process involving the diaphragm and the external intercostal muscles
- Pressure in the lungs is less than the air pressure outside the body, allowing air to flow naturally down the pressure gradient into the lungs
- Breathe in
Exp
Describe the following breathing irregularities during exercise:
Dyspnea
Hyperventilation
Asthma
DYSPNEA = Shortness of breath, most often associated with poor conditioning
- Is caused by inability to readjust the blood plasma carbon dioxide levels and H+
HYPERVENTILATION = an increase in ventilation that exceeds the metabolic need for oxygen
- Breat
Identify and describe the six general principles of training
INDIVIDUALITY = any training program must consider the specific needs and abilities of the individual for whom it is designed
SPECIFICITY = adaptations to training are highly specific to the nature of the training activity and should be carefully matched
What are the seven steps people should take when developing a personal fitness plan?
1) Set goals
- Need to be meaningful
- Both short term and long term goals
- Realistic goals
2) Select activities
- Pertain to each component of health-related fitness
- Consider fun, time length, cost, convenience, equipment
- Are the activities fun?
3)
Name some of the changes that occur due to cardiorespiratory endurance.
Improved cognitive functioning and ability to handle stress
Increased heart size and resting stroke volume
Improved ability to extract oxygen from the air during exercise
Increase sweat rate and earlier onset sweating
Decreased body fat
Reduced risk of co
What is overtraining and what are the signs?
Overtraining = unexplained and persistently poor performance
Signs:
- Prolonged recovery from typical exercise
- Disturbed mood states characterized by general fatigue, apathy, depression, irritability, and loss of cognitive function
- Elevated resting HR
Define sedentary behavior. Describe the health risks it poses.
Sedentary behavior means sitting for long periods of time that is a health risk!
Even if you exercise 20 minutes a day, if you are a couch-potato the rest of the day, the exercise is not enough to make up for sitting around
Data has shown that the highest
What are the recommendations for cardiorespiratory exercise to limit the effects of a sedentary lifestyle?
Adults should get at least 150 minutes of moderate-intensity exercise per week
- 150-minutes a week is optimal if you want to improve your cardiovascular and bodily health (it doesn't matter how you get to the 150)
Exercise recommendations can be met thro
What are the recommendations for resistance exercise to limit the effects of a sedentary lifestyle?
Adults should train each major muscle group two or three days each week using a variety of exercises and equipment
Very light or light intensity is best for older persons or previously sedentary adults starting exercise
Two to four sets of each exercise w
What are the recommendations for flexibility exercise to limit the effects of a sedentary lifestyle?
Adults should do flexibility exercises at least two or three days each week to improve range of motion
Each stretch should be held for 10-30 seconds to the point of tightness or slight discomfort
Repeat each stretch two to four times, accumulating 60 seco
What are the recommendations for neuromotor exercise to limit the effects of a sedentary lifestyle?
Neuromotor exercise = functional fitness training
Neuromotor exercise is recommended for two or three days per week
Exercises should involve motor skills (balance, agility, coordination, and gait), proprioceptive exercise training and multifaceted activit
Identify some of the major chronic diseases people in America face
Coronary artery disease
- Including atherosclerosis, heart failure, hypertension, and stroke
Obesity
Type 2 Diabetes
Some cancers
Osteoporosis
- Breaking down of bones
Sarcopenia
- Fragility in the old age as a result of weakened muscles
What are the risk factor categories for chronic disease?
Inherited / biological (genetic) => age, gender, race, susceptibility to disease
- Can't be modified
Environmental => physical (air, water, noise, highways); socioeconomic (income, housing, education); family (divorce, death)
- Can all be modified
Behavio
Identify the 3 major diseases linked with inactivity
Cardiovascular disease
Type 2 Diabetes
Obesity
How can people with heart disease change the course of the impacts of the disease?
With a combination of diet, exercise and lifestyle changes, you can change the composition of your arteries and therefore decrease the threats of, amongst other things, hypertension
Resistance exercise to increase metabolism, and can strengthen the muscle
What is the difference between Type 1 and Type 2 Diabetes? How are they each treated? Explain how diabetes is a comorbidity for heart disease.
Type 1 Diabetes = lack of insulin, leading to an increase in blood glucose
- An autoimmune disorder that destroys beta cells of the pancreas, leading complete lack of insulin
Type 2 Diabetes = insulin deficiency (increased insulin resistance), leading to
What would you recommend to someone who is pre-diabetic to help them prevent the onset of diabetes?
A normal person who is pre-diabetic will develop diabetes in 1-3 years
Without changing diet, just an intervention of exercise drastically decreases the incidence of developing diabetes
Recommendations:
- Moderate-level physical activity for at least 30 m
Why is exercise in it of itself not enough to lose weight?
If you exercise a lot, then your body wants to eat more => you need exercise and to EAT RIGHT
If you want to become physically fit, exercise a lot
Describe how a person would lose weight (fat vs. muscle) on diet alone compared to diet and exercise
If a person loses 50lb on diet alone, then 30-35lbs will be fat and 15lbs will be muscle
With diet and exercise, you will lose 45lbs of fat and only 5lbs of muscle
What is your BMI? What are the benefits and shortcomings of BMI?
BMI = Body Mass Index
- Determined by weight and height
BMI is an easy way to identify trends and potentially see what's happening on a larger scale
Shortcomings:
- Doesn't work well for kids or certain races (in India and East Asia, the BMI values are di
How have obesity trends changed among US adults from 1991 to 2010?
1991
- No more than 20% of the people of a given state were obese
2010
- 1/4 states have 30% of its population with a BMI greater than 30
- In all states, at least 20% of the population is obese
What's accounting for the major changes since 1991?
- Introd
Explain how a college campus is an obesigenic environment
Increased screen time - on your computer more
Food availability - pizza runs at midnight and all-you-can-eat dining halls
Lack of organized sports / activities => one of the things that people cut from their schedule is exercise because they have too much
Studies of stress and exercise have shown that exercisers seem to.....
Recover from stress more rapidly
Have better stress responses
Have less illness when experiencing negative life effects
Have an internal locus of control - they think they have more control over their life
- Compared to external locus of control => blamin
Define depression
Depression = loss of interest or pleasure in many activities that lasts two weeks or longer and includes four of the following symptoms:
- Change in appetite, weight and sleep
- Feelings of worthlessness or guilt
- Decreased energy
- Difficulty thinking o
Describe the results of studies on exercise and depression
Studies on exercise and depression support the exercise having therapeutic benefits
Exercise is a better antidepressant than relaxation techniques and quiet rest
Exercise is equally effective as psychotherapy
Exercise and psychotherapy is more beneficial
What is the difference between state anxiety and trait anxiety? How does exercise impact them both?
State anxiety = mood state; someone is feeling anxious in the moment (put on alert)
- Temporary anxiety
Trait anxiety = people who are chronic worriers; more of a personality trait
Exercise can improve both state and trait anxiety
What are the benefits of strength training in the elderly?
Studies have shown that even 90- to 100-year-old nursing home residents can benefit from a regular program of strength building exercises. These are the benefits of strength training:
Better balance
- Strength training can help improve balance - a key iss
In the 1990s, several studies have established that strength training is a safe and beneficial activity for adults of all ages. The basic studies showed that strength exercise is effective for.....
Increasing muscle strength and size in seniors
Reducing resting blood pressure
Improved blood lipid profiles
Increase gastrointestinal transit speed
Enhanced glucose utilization
Alleviated low back pain
Increased bone mineral density
Eased arthritic disco