Studied by 66 peopleEnergy Balance
Relationship between caloric input and caloric expenditure (output)
Positive Energy Balance
When energy input is more than output
Negative Energy Balance
When energy output is more than input
Energy Input
The energy we get when eating or drinking. Measured through calories
Energy Output
What happens when our body uses energy. Often referred to as “burning calories”
Basal Metabolic Rate
Number of calories expended if you rested for 24 hours. Affected by factors like age and gender. Accounts for 60-85% of total calorie burned
Body composition
The body’s relative amount of fat-free mass (FFM) compared to fat mass (FM)
Diseases associated with excessive body fat
Type II Diabetes Mellitus, Hypertension, cancer, cerebrovascular disease, cardiovascular disease, metabolic syndrome
Essential fat
minimal amount of fat needed for physiological function
essential fat values
3-5% for men, 10-12% for women
non-essential fat general value
10-22% for men, 20-32% for women
Body Mass Index (BMI)
a measurement of height and weight
Physical Wellness
Maintaining a high quality of life that allows you to stay energized throughout daily activities.
Social Wellness
Ability to connect with other people and establish healthy relationships with them.
Emotional wellness.
Ability to understand ourselves and manage stresses in life with healthy coping strategies.
Spiritual Wellness.
Being connected to something greater than yourself of having a core set of values, principles, morals, and beliefs.
Environmental Wellness
Ability to recognize your own responsibility for the quality of nature.
Intellectual Wellness
Ability to be open to new ideas and experiences that can be applied to group interaction, personal decisions, and community betterment.
Stress
the body's physical, mental, and emotional response to a particular stimulus
Stressor
Something that causes stress
Distress
Bad stress
Eustress
Good stress
Adrenalin
a hormone secreted by the adrenal glands, especially in conditions of stress, increasing rates of blood circulation and breathing
Physical Activity
any movement carried out by skeletal muscle that requires energy and is focused on building health.
Exercise
A planned, structured, and repetitive movement pattern intended to improve fitness.
FITT
Frequency, intensity, time, and type
principle of specificality
Doing an exercise with the intent of improving a more specific part of your body then multiple broadly.
Cardiovascular system
works with respiratory system to deliver oxygen to and other nutrients throughout our bodies to our cell.
Muscle types.
Cardiac, smooth, and skeletal.
How to measure heart strength
check resting heart rate
Stroke volume
Amount of blood that the heart pumps each contraction.
Aerobic exercise
Steady paced exercise done over a period of time. Examples include jogging, walking, and cycling.
Aerobic
Body producing ATP energy
Number one leading cause of death
heart disease
How many skeletal muscles does the average person have?
650
How many bones does the average person have?
206
Muscle atrophy
deterioration of muscle fibers
Motor Unit
contains a single motor neuron (nerve) and the group of muscles it innervates
Slow Twitch
small “red” muscle fibers that contract slowly and generate \n relatively small forces; but, because of their rich myoglobin content, plentiful mitochondria, and rich capillary beds; such small red fibers are resistant to fatigue making them ideal for endurance activities or even maintaining upright posture for an extended period of time.
Fast Twitch
Larger, pale muscle fibers that generate more force; however, these fibers have sparse mitochondria and are therefore easily fatigued. Great for activities such as jumping or short sprints. Fast twitch fibers also have a greater potential for hypertrophy (increase in mass) with proper strength training volume.
Intermediate Twitch (aka Fast-Fatigue Resistant)
As the name suggests, this \n third class of motor units has properties that lie between those of the other two. These fast fatigue-resistant motor units are of intermediate size and are not quite as powerful as fast twitch fiber units; but they are substantially more resistant to fatigue, and generate about twice the force of a slow twitch fiber.
Ratio of Fibers
Our genetics determine the ratio of fast/slow/intermediate \n fibers in our bodies. Most people have an even balance of fast and slow twitch fibers in the skeletal muscles that produce movement, but it is possible to have a greater ratio of one type or the other. It is important to note though, that each skeletal muscle will not have the same ratio. Much research also suggests that in some individuals, intermediate fibers are physiological more adaptable to training modes.
Recruitment of Fibers & Coordination
The nervous system recruits motor units in a specific order starting with smaller slow-twitch units, followed by intermediate-twitch and finally fast twitch fibers.
Concentric
A muscle contraction or phase in which the muscle shortens as it produces force due to the binding of protein filaments.
Eccentric
A muscle contraction or phase in which the muscle lengthens. This “negative” phase of an exercise is critical for muscular development.
Isometric Contraction
A muscle contraction in which the muscle does not move, \n or remains in the same position simply stabilizing a joint. An example would be holding a stable plank.
Flexibility
The achievable range of motion at a joint without causing injury.
Contributing factors to decrease in flexibility
no physical activity, heredity, gender, age, body temperature, injuries, and excessive body fat or muscle
benefits of flexibility training
Reduces chronic pain, Improves emotional/mental health, & improves posture
static stretch
slowly stretching and holding a final position
dynamic stretching
stretching in which the muscle is constantly moving like in arm circles
passive stretching
stretching against a counterforce
ballistic stretching
form of dynamic stretch that involves quick, rapid movements. High risk of injury.
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