exercise science EXAM 3

health

the capacity to lead a satisfying life, fulfill ambitions, and accommodate to change; physical, social, mental, emotional, spiritual, and environmental dimensions are interdependent

wellness

combination of health and happiness; “an active process through which people become aware of, and make choices toward a more successful existence”

influences on wellness

family, media, social/peer, and cultural

physical fitness

a lifestyle pattern that incorporates many of the behaviors found in the physical component of health- physical activity & exercise

exercise

training muscular endurance, muscular strength, cardiorespiratory endurance, flexibility, & body composition; physical activity that is planned, structured, and usually involves repetitive bodily movements

physical activity

any movement carried out by the skeletal muscles — requires the use of energy

FITT principle

important design elements of any training program -frequency, intensity, time, & type

formal fitness activities

main goal is to develop fitness or improve performance

informal fitness activities

main goal is social aspect

overload principle

the demand placed upon a muscle have to be greater than it is usually accustomed to in order to stimulate adaption; applied by modifying FITT principles

progression principle

the stimulus must be periodically increased to elicit continued adaptation

reversibility principle

extended training interruptions result in stagnation or temporary decline in performance - detraining period length & training status dictate how much is lost

specificity principle

specific activities and exercises cause specific physiological responses; functional movements vs. functional performance, vs. functional skill

muscular strength

the ability of a muscle or muscle groups to exert force against a resistance; commonly measured as maximal value

muscular endurance

the ability of a muscle or muscle group to sustain a given level of force (static exercise) or to repeatedly contract & relax (dynamic exercise) at a given resistance

agonist-antagonist training

training should include exercises that stimulate both the agonist and antagonists; shift in strength equilibrium can result in impaired joint positions and make articular cartilage & muscles prone to injury

cardiorespiratory endurance

the ability to produce energy through an improved delivery of oxygen to working muscles; needed for exertion over long periods of time

flexibility

the ability of a joint to move through its full range of motion; determined by joint structure, muscle length, and muscle elasticity

collagen

main structural protein in connective joints; important for flexibility (along with elastin)

dynamic stretching

when a joint is moved through full range of motion (ex: warm up)

static stretching

holding a fully stretched position for 30+ seconds (ex: cool down)

proprioceptive neuromuscular facilitation (PNF)

bypasses the natural reflexes of tendon sensors that protect against overstretching

body composition

refers to the amount of fat, muscle, bone, & other organs; %s of total body mass and fat body mass are of interest

skill-related components of fitness

agility, balance, coordination, power, reaction time, & speed

agility

the ability to rapidly and accurately change the direction of the whole body in space

balance

the ability to maintain equilibrium while stationary or moving

coordination

the ability to use the senses and body parts in order to perform motor tasks smoothly and accurately

power

the amount of force a muscle can exert

reaction time

the ability to respond quickly to stimuli

speed

the amount of time it takes the body to perform specific tasks

chemistry of energy production

ATP hydrolysis and resynthesis

ATP hydrolysis

breaks down ATP into ADP and an extra phosphate; release energy used for muscle contraction in the process

anabolic reactions

include the making of glycogen, triglycerides, and protein — reactions require differing amounts of energy

catabolic reactions

include the break down of glycogen, triglycerides, and protein — much of the energy released is captured in the bonds of ATP

phosphagen system

immediate energy from ATP resynthesis; makes 1 ATP molecule; fueled by ATP creatine phosphate; supports high power output activities

glycolytic system

short term energy from glycolysis; fueled by glucose; makes 2 ATP molecules, byproduct of lactic acid (contributes to fatigue); supports high intensity activities

distinction of glycolytic system

high rates of glycolysis produces lactic acid (anaerobic) while low rates produce pyruvate (aerobic)

lactic acid

converts to lactate (which is metabolized in heart, liver, and muscles) and hydrogen ions (diminish contraction)

oxidative system

long term energy from oxidative phosphorylation; fueled by glucose, amino acids, and fatty acids; makes 36 mols of ATP per mols of glucose; byproduct of water & co2; supports long duration activities

nutrition

science of food that helps teach about healthy diets containing adequate amounts of all essential nutrients

essential nutrients

micronutrients, macronutrients, water, & fiber

carbohydrates

4 calories of energy; simple vs. complex; primary source of energy because 50-60% of daily caloric intake

simple carbohydrates

sugars — monosaccharides such as glucose and fructose & disaccharides such as lactose and sucrose

complex carbohydrates

starches; polysaccharides; recommended form of carbohydrate because they provide vitamins, minerals, water, and protein + energy

glycemic response

change in blood glucose following the ingestion of a particular food

factors determining glycemic response

how quickly glucose is absorbed, how high blood sugar rises, & how quickly it returns to normal

glycemic index

system used to rate foods according to their relative glycemic responses; based on blood glucose response to 50g of carbohydrates in a given food; practical utility is limited

carb energy storage

liver stores approx 1/3 of body’s total glycogen, muscles cells store 2/3 of glycogen but use during exercise, glucose is available to supply energy to brain

glucogenesis

synthesis of glucose from non-carbohydrate precursor (e.g. amino acids from muscle or protein)

ketones

byproduct of ketogenesis; organic compounds formed from fatty acids; used an an energy source in absence of carbohydrates

ketogenesis

metabolic pathway that leads to the production of ketones; occurs in the liver and is stimulated by glucagon

fats (lipids)

fatty acids + glycerol, most concentrated form of energy, aid absorption of fat-soluble vitamins, involved in synthesis of hormones

triglycerides

make up most of the fat in our diets and most of the fat in our bloodstream - high amounts (w/ cholesterol) lead to plaque formation

saturated fats

unhealthy fats; needed in moderation because they are linked to high cholesterol and heart disease; dominant in animal fat & solid at room temperature; no double bonds between carbon and fatty acids

unsaturated fats

healthy fats; may lower cholesterol and protect against heart disease; dominant in plant oils & liquid at room temoperature; monounsaturated and polyunsaturated

trans fats

very unhealthy fats; found in junk foods, mass produced baked goods, margarines, etc.; processed through hydrogenation of unsaturated fats

cholesterol

type of fat the circulates in the bloodstream; essential component of human tissues because it is used to strengthen a cell’s walls; needed for making nerve coverings hormones, and vitamin D

lipoproteins

protein particles that carry cholesterol in the blood stream; high density vs. low density

high density lipoproteins (HDL)

carries cholesterol back to the liver where it is removed from the body; “good” because high amount can protect against heart disease; regular vigorous activity can increase HDL production

low density lipoproteins (LDL)

carries cholesterol back to body’s cells; “bad” because high amounts lead to plaque on blood vessels; high levels are generally associated with obesity, diabetes, and smoking

proteins

found in every living cell; structural components necessary for building and repairing muscle, bones, blood, enzymes, hormones & cell membranes

amino acids

make up proteins; 20 naturally occurring & 9 cannot be synthesized in the body; complete vs. incomplete

complete amino acids

provide all essential amino acids (ex: animal products)

incomplete

don’t provide all essential amino acids so need to be combined (ex: plant products)

micronutrients

vitamins & minerals

vitamins

organic & carbon-containing; required in small amounts for growth, reproduction, and health maintenance

water-soluble vitamins

are not really stored in fat and are eliminated via urination

fat-soluble vitamins

dissolve, are stored in fat, and in excess cause toxicity

coenzymes

facilitate actions of enzymes in chemical reactions & responses; no calories

endogenous

body makes glutathon trepepide known as master antioxidant of cells in the body

enzymatic

typically ending in -”ase”, superoxide dimutase converts super oxide radical into hydrogen peroxide

exogenous

dietary → vitamin C, vitamin E, betacarotene, and carotenoids

minerals

inorganic and non-carbon containing; required in small amounts for body regulation, structure, growth & tissue maintenance, and catalysts; major minerals vs. trace elements

major minerals

found in large amounts in our bodies — need to consume > 100mg

trace elements

found in small amounts in our bodies — need to consume < 100mg

water

essential for life, medium for nutrient transport, responsible for temperature regulation, base for body’s lubricants, & key role in chemical reactions

fiber

not a nutrient by definition but still an important element in our diets; facilitate elimination and prevent constipation

soluble fiber

binds to cholesterol-containing compounds in the intestine, lowers cholesterol levels, & slows down glucose absorption

insoluble fiber

absorbs water from intestinal tract to prevent constipation and may play a role in intestinal cancer prevention

recovery

need SIMPLE CARBOHYDRATES for spiking insulin and refueling muscle & PROTEIN to repair and build new muscle fibers, enzymes, and mitochondria

lean body mass

“non-fat” or “fat-free” components (e.g. skeletal muscle, bone, water); total body mass - total body fat

fat body mass

essential fat (required for normal functioning) vs. storage fat

storage fat

subcutaneous fat (SCAT) accumulates beneath skin, visceral fat (VAT) accumulates around organs

central obesity

accumulation of body fat within body cavity; increased waist circumference; accumulation of VAT of greater risk to health than SCAT

body mass index

alternative measure for measuring body composition; underweight, healthy, or overweight

metabolic syndrome

a group of conditions that increase the risk of heart disease, stroke and type 2 diabetes

basal metabolic rate

used for basal metabolism to support vital functions (e.g. blood circulation, respiration, & brain activity); highest proportion of total daily calories

components of energy balance

energy intake, basal metabolic rate, thermic effect of food, non exercise activity thermogenesis, thermic effect of physical activity, & excess post-exercise O2 consumption