From a public health standpoint, why is there so much attention paid to increasing a sedentary person's physical activity by a small amount rather than recommending strenuous exercise?
Small amounts of physical activity allow the body to adapt to the changes in a gradual fashion, thus helping to decrease the risk injury risk while still getting results with a large number of health benefits.
What is the risk of cardiac arrest for someone who participates in a regular physical activity program?
Those who participate in regular physical activity have a lower chance of suffering from cardiac arrest then someone who lives a sedentary life.
List the optimal frequency, intensity, and duration of exercise needed to achieve an increase in cardiorespiratory function.
Frequency=2 sessions minimum, 4 sessions maximum; Intensity= lower for less fit, higher for more fit; Duration= viewed together with intensity in that the total work accomplished per session 200-300 kcal minimum
For a person with a maximal heart rate of 180 b
min-1 and a resting heart rate of 70 b
min-1, calculate a target heart rate range by the Karvonen method and the percent of maximal HR method.
180-70=110 110
.6=66 110
.8=88 66+70=136 88+70=158 136-158=THR range
Why is it important to monitor heart rate frequently during exercise in heat, in humidity, and at altitude?
As heat and humidity increases, there is an increased need to circulate additional blood to the skin to dissipate the heat. As altitude increases, there is less oxygen bound to hemoglobin, and the person must pump more blood to the muscles to have the sam
Dose
the amount of drug or exercise prescribed to have a certain effect
Effect
change in variable due to a dose of exercise
Exercise
a subclass of physical activity
Physical Activity
characterizes all types of human movement; associated with living, work, play, and exercise
Physical Fitness
a broad term describing healthful levels of cardiovascular function, strength, and flexibility, fitness is specific to the activities performed
Target Heart Rate Range
the range of heart rates describing the optimum intensity
What is the difference between type 1 and type 2 diabetes?
Type 1: the body's immune system mistakes and destroys pancreatic cells produced by insulin.
Type 2: the pancreas is not attacked, and usually produces enough insulin, but the body does not use the insulin effectively.
If a type 1 diabetic does not take an adequate amount of insulin what happens to the blood glucose concentration during prolonged exercise?Why?
A lack of insulin causes ketosis, a metabolic acidosis resulting from the accumulation of too many ketone bodies. Type I individuals show an increase in the plasma glucose toward normal values during exercise. This causes them to suffer from hyperglycemia
How is exercise-induced asthma triggered, and how do medications reduce the chance of an attack?
Exercise-induced asthma is triggered from these factors: cold dry air; air pollution such as smoke or smog; high pollen counts; respiratory infection; chemicals. Medications reduce the chance of asthma by being less allergic to the sensitive to the subjec
Why are exercise and diet recommended as non-pharmacological treatments for those with borderline hypertension?
Exercise and diet are used as non-pharmacological approaches because both can help with hypertension (lowering the blood pressure) without the side effects and possible behavior changes caused by medications.
What is COPD, and where does exercise fit in as a part of a rehabilitation program?
COPD stands for chronic obstructive pulmonary disease. Exercise can be things such as VO2 max,maximum exercise ventilation, and changes in arterial blood gases, PO2 and PCO2. Breathing exercises can be in an every day lifestyle also dealing with problems
What additional measurements are made during a GXT of a cardiac patient, as compared to an apparently healthy individual?
For those who can be treated, a twelve-lead ECG is monitored at discrete intervals during GXT, while a variety of leads are displayed continuously on an oscilloscope. Blood pressure, RPE, and various signs or symptoms are also noted.
How do elderly people respond to exercise during training compared to younger subjects?
Exercise programs for older adults improve cardiorespiratory fitness and helps to maintain the integrity of bone.
Diabetic Coma
unconscious state induced by a lack of insulin
Immunotherapy
procedure in which the body is exposed to specific substances to elicit an immune response in order to offer better protection upon subsequent exposure.
Insulin Shock
condition brought on by too much insulin, which causes an immediate hypoglycemia; symptoms include tremors,dizziness, and possibly convulsions
Ketosis
metabolic acidosis resulting from the accumulation of too many ketone bodies
Mast Cell
connective tissue cell that releases histamine and other chemicals in response to certain stimuli
Myocardial Infarction
death of a portion of heart tissue that no longer conducts electrical activity nor provides force to move blood.
Nitroglycerin
Drug use to reduce chest pain due to lack blood flow to the myocardium
Which two minerals are believed to be inadequate in women's diets?
Calcium and Iron
Relative to coronary heart disease, why is there a major focus on dietary fat?
Based on currently available evidence, it is reasonable and prudent to recommend a decrease in cholesterol in the diet to 300 mg/day or less. In addition, there is a special emphasis on eliminating trans fats from the diet. These fats rival saturated fats
Contrast the four-component and two-component models of body composition assessmen
The four-component model uses info on mineral, water, protein, and fat to assess body composition while the two-component model (the oldest model) only uses fat mass and the fat-free mass.
In terms of the resistance to weight reduction, contrast obesity due to hypertrophy with obesity due to hyperplasia of fat cells.
Hypertrophic is an increase in the amount of fat in each fat cell. Hyperplasia is an increase in the number of fat cells. In moderate obesity where the mass of adipose tissue is less than 30kg, the increase in fat cell size appears to be the primary means
Is obesity more related to genetics or the environment?
Genetic factors account for about 25% of the transmissible variance for fat mass and percentage of body fat; culture accounts for 30%
What does nutrient balance mean and how is the ratio of the RQ to FQ used to determine nutrient balance?
Nutrient balance exists for both protein and carbohydrate. Excess intake is oxidized and is not converted to fat. The ratio of the Food Quotient to the Respiratory Quotient providesgood information about the degree to which an individual is in nutrient ba
What recommendations would you give about the use of diet alone versus a combination of diet and exercise to achieve a weight-loss goal?
Formerly sedentary individuals show a net loss of appetite when they undertake an exercise program. When weight loss occurs with an exercise and diet program, less lean body mass is lost than when the same weight loss is achieved by diet alone. So I would
In contrast to the general physical activity recommendation for achieving significant health benefits, how much physical activity may be needed to prevent weight gain or maintain weight once it has been lost?
Although 150 minutes/week of moderate-intensity physical activity is associated with clear and significant health gains, more may be necessary to prevent weight gain (150-250 minutes/week) or prevent weight regain after weight loss (>250 minutes/week).
Adequate Intake
recommendations for nutrient intake when insufficient information is available to set an RDA standard.
Anoreix Nervosa
an eating disorder characterized by rapid weight loss due to failure to consume adequate amounts of nutrients.
Basal Metabolic Rate
metabolic rate measured in supine position following a twelve-hour fast, and eight hours of sleep.
Cholesterol
an eating disorder characterized by eating and forced regurgitation
Daily Value
a twenty-seven-carbon lipid that can be synthesized in cells or consumed in the diet. Cholesterol serves as a precursor of steroid hormones, and plays a role in the development of atherosclerosis.
Deficiency
a standard used in nutritional labeling.
Dietary Reference Intake
a shortcoming of some essential nutrient.
Ferritin
the framework for nutrient recommendations being made as a part of the revision of the 1989 RDA.
HDL cholesterol
the iron-carrying molecule used as an index of whole-body iron status.
LDL cholesterol
cholesterol that is transported in the blood via high-density proteins; related to low risk of heart disease.
Lipoprotein
proteins used to transport cholesterol in blood; high levels appear to offer some protection from atherosclerosis.
Low Density Lipoprotein
form of low-density lipoprotein responsible for the transport of plasma cholesterol; high levels are indicative of a high risk of coronary heart disease.
Major Minerals
protein involved in the transport of cholesterol and triglycerides in the plasma
Nutrient Density
dietary minerals including calcium, phosphorus, potassium, sulfur, sodium, chloride, and magnesium.
Osteoporosis
the degree to which foods contain selected nutrients, e.g. protein.
RDA
a decrease in bone density due to a loss of cortical bone; common in older women and implicated in fractures; estrogen, exercise, and Ca++ therapy are used to correct the condition
Resting Metabolic Rate
standards of nutrition associated with good health for the majority of people. Standards exist for proteins, vitamins, and minerals for children and adults.
Thermogenesis
metabolic rate measured in the supine position following a period of fasting and rest.
Toxicity
the generation of heat as a result of metabolic reactions.
Trace Elements
a condition resulting from a chronic ingestion of vitamins, especially fat-soluble vitamins, in quantities well above that needed for health.
Underwater Weighing
dietary minerals including iron, zinc, copper, iodine, manganese, selenium, chromium, molybdenum, cobalt, arsenic, nickel, fluoride, and vanadium.
Whole Body Density
procedure to estimate body volume by the loss of weight in water; result is used to calculate body density and, from that, body fatness.
Is the limiting factor for strength development located in the CNS or out in the periphery? Support your position.
There is more evidence to suggest that fatigue development occurs in the periphery. We can look at neuromuscular junction and the sarcolemma and transverse tubules. Evidence based on simultaneous measurements of electrical activity at the neuromuscular ju
When fatigue occurs there is still ATP present in the cell. Why
Celular fatigue mechanisms slow down the rate of ATP utilization faster than the rate of ATP generation to preserve the ATP concentration and cellular homeostasis. [447]
Describe the pattern of recruitment of muscle fiber types during aerobic activities of progressively greater intensity.
Type 1-->Type 11a-->Type 11x. It goes from the the most to the least oxidative muscle fiber type. [PG448]
As the duration of a maximal effort increases from 10secs or less to between 10-180secs, what factor becomes limiting in terms of energy production?
There is a shift from 70% of the energy supplied anaerobically at 10secs to 60% at 180secs. Anaerobic glycolysis provides a substantial portion of the energy, resulting in elevated lactate levels.[450]
Although a high VO2max is essential to world-class performance, what role does running economy play in a winning performance?
VO2max sets up the upper limit for ATP production in endurance events. Any factor interfering with oxygen delivery would decrease performance, because it is so dependent on aerobic energy production. High levels of lactate accompany these types of activit
Draw a diagram of the factors limiting maximal running performances of 1500m to 5km.
...
What is the role of environmental factors, such as altitude and heat, in very long-distance performances lasting 1-4 hours?
In long-term performances of 1-4 hours durations, environmental factors play a more important role as the muscle and liver glycogen stores try to keep up with the rate at which CHO is used. Diet, fluid ingestion, and the ability of the athlete to deal wit
How could glucose ingestion prior to exercise actually increase the rate of glycogen depletion? What could be done to minimize this effect?
Studies have shown that pre-exercise CHO feeding is viewed as a means of topping off both muscle and liver glycogen stores. Generally, such procedures result in CHO being used at a higher rate, but because of the large amount of CHO ingestion, the plasma
Does CHO ingestion during exercise slow down muscle glycogen depletion? Does it improve performance?
Muscle glycogen is depleted at the same rate, whether or not glucose is ingested during prolonged performance. The ingestion of glucose solutions during exercise extends performance by providing CHO to the muscle at a time when muscle glycogen is being de
Is the protein requirement of an athlete higher than that of a sedentary person? Should protein intake be increased? Explain.
The protein requirement for those engaged in light to moderate endurance exercise is equal to the RDA of .8g*kg^-1*d^-1; however, it is 1.2-1.4g*kg^-1*d^-1 for athletes who participate in high-intensity endurance exercise. The average protein intake of an
What would you recommend to an athlete to reduce the chance of dehydration during exercise?
Fluid replacement during exercise reduces the heart rate, body temp, and perceived exertion responses to exercise, and the greater the rate of fluid intake, the lower the responses. Cold drinks are absorbed faster than warm drinks, and when exercise inten
How does the fluid replacement strategy differ fro short and long races?
>During exercise lasting less than 1 hr the athlete should drink 500-1,000 ml of water
>During exercise lasting between 1-3 hrs the drink should contain 10-20 mEq of Na+, and Cl-, and 6-8% CHO, with 500-1000 ml/hr meeting the CHO need, and 800-1600 ml/hr
What factors contribute to iron deficiency in female athletes? What can be done to address these factors?
Iron depletion may be as high as 20-35% in women. As iron stores are depleted, the iron containing compounds ferritin, hemoglobin, transferrin, myoglobin, and cytochromes become depleted. Reasons for iron deficiency are: 1) high iron requirement due to bl
Ectomorphy
category of somatotype that is rated for linearity of body form
Endomorphy
the somatotype category that is rated for roundness (fatness
Glucose Polymer
a complex sugar molecule that contains multiple simple sugar molecules linked togethe
Mesmoprhy
one component of a somatotype that characterizes the muscular form or lean body mass aspect of the human body
Somatotype
body-type classification method used to characterize the degree to which an individual's frame is linear, and round. Sheldon's scale rates each component on 1-7 scale
Supercompensation
an increase the muscle glycogen content above normal levels following an exercise-induced muscle glycogen depletion and an increase in CHO intake.