exam 2

What is BMI and how is it related to obesity?

Body mass index. BMI of 30 or up is considered obese.

What are the health consequences of obesity? list at least 3

hypertension, high cholesterol, and type 2 diabetes

How does the low carb/ high protein diet work?

limit carb. rich foods and unlimited protein rich foods

with the deficit of carbs. the body burns fat and protein for energy.

its main focus is on a food’s glycemic index

What are some weight loss myths?

sauna/ waist trainer or anything to heal “cellulite”

What is cellulite?

caused by herniation of subcutaneous fat within fibrous connective tissue

What is glycogen?

form where carbs are stored in muscles and liver

What is anorexia nervosa?

characterized by self-imposed starvation to lose weight and maintain very low body weight.

What is bulimia nervosa?

characterized by a pattern of binge-eating and purging in an attempt to lose weight and maintain low body weight

What is binge-eating?

characterized by uncontrollable episodes of eating excessive amounts of food within a relatively short time

What is emotional eating?

consumption of large quantities of food to suppress negative emotions

What are basic components of total daily energy requirement? aka energy-balancing equation

resting metabolic rate

thermic effect of food (energy required to digest, absorb, and store food)

physical activity

What is resting metabolic rate RMR?

energy requirement to maintain the body’s vital processes in the resting state

What is the setpoint theory?

the body has an established weight and strongly attempts to maintain that weight

What is the estimated energy requirement (EER)?

average dietary energy intake that is predicted to maintain energy balance in healthy adult

What is basal metabolic rate?

influenced by strict caloric reduction

lowest level of oxygen consumption and energy requirement necessary to sustain life

Explain rate of weight loss in men versus women?

men typically are taller and heavier and have more LBM than women. initial weight loss is faster in men. Higher metabolic rate due to greater lean tissue component and higher total body weight.

Explain the concept of satiety and how it relates to weight management.

it signals the brain at different times during and after a meal. it is the feeling of fullness.

What is Ghrelin?

produced in stomach; stimulates appetite

What is Leptin?

produced by fat cells, regulates energy intake, it knows when you’re full.

Explain the key role of a lifetime exercise program in a successful weight loss and weight maintenance program.

Weight management requires a lifetime commitment to activity and proper food selection.

Role of STx

maintains and increases lean body mass

What is the difference in moderate vs vigorous intensity aerobic exercise?

light/moderate - promotes calorie expenditure from fat

vigorous - burn 30-40% fat but burn twice as many calories overall.

What are non-dietary factors that affect weight management?

sleep and weight management

light exposure and BMI

monitor body weight

What are behavior modification techniques that help support adherence to a lifetime weight maintenance program?

desire and commitment

develop new, positive behaviors take time

Describe principles of healthy weight gain.

increase caloric intake by 500 calories per day to build lean muscle

1.5-2.0 grams of protein per kg of body weight per day

increase calories intake by eating complex carbohydrates

Define cardiorespiratory endurance and describe benefits of CR endurance training.

a measure of how the pulmonary, cardiovascular, and muscular systems work together during aerobic activities.

prevent cardiovascular disease and promote achieving and maintaining recommended BW.

What chronic conditions are related to lack of physical activity?

hypertension, heart disease, chronic low back pain, and obesity

What is basic cardiorespiratory physiology?

Blood travels through the lungs where the oxygen moves from inside
the alveoli to the hemoglobin in the blood
 The heart pumps the blood carrying oxygen through the circulatory
system and to all the organs and tissues in the body
 Cells within tissues and organs use oxygen to create adenosine
triphosphate (ATP)

What is cardiac output?

the amount of blood pumped by the heart in liters per minute (SV X HR)

What is stroke volume?

the quantity of blood ejected with each beat

What is maximal oxygen uptake (VO2max)?

the greatest amount of oxygen that can be used at the cellular level for the entire body

What is resting oxygen uptake?

estimated at 3.5 mL of oxygen per kg of body weight per minute

What is blood’s function?

Hemoglobin transports oxygen and serves as an acid-base buffer

RBCs facilitate carbon dioxide removal

What is the function of the respiratory system?

provides the means to gather oxygen from the environment and transfer it to the body

What is anaerobic exercise and give example.

high-intensity exercise in which oxygen cannot be delivered and utilized

STx or 100 meter track

What is aerobic exercise and give an example.

low-moderate intensity CR endurance activities

walking or swimming

Understand the concept of oxygen uptake (VO2) and its role in determining
cardiorespiratory fitness and energy (caloric) expenditure.

It is the use of oxygen by the body aka oxygen consumption. It is generally accepted as the best means of gauging cardiorespiratory fitness. In a fitness assessment, it can provide important structural and mechanical info that may help a fitness professional limit the risk of injury.

What are benefits of AEx?

higher VO2max, increase in number of functional capillaries, and decrease in RHR

What works on nonresponders regarding VO2max?

a lower-body STx program helps improve VO2 max through aerobic exercise.

What is the 1.5 mile test?

run 1.5 miles as fast as possible and record time. not for unconditioned beginners, individuals with symptoms of heart disease, or those with known heart disease or risk factors

What is FITT-VP?

Frequency, Intensity, Time, Type - Volume, Progression

How to calculate max HR?

208-(0.7-age)

How to calculate heart rate reserve HRR?

MHR -RHR

Explain the importance of adequate muscular fitness levels in maintaining good health and
well-being.

It is important because it involves muscular strength and muscular endurance which improves muscular power and tone.

What is muscular strength?

ability of a muscle to exert maximum force against resistance.

What is muscular endurance?

ability of muscle to exert submaximal force repeatedly over time.

How to assess muscular strength and muscular endurance?

test that includes six STx exercises. uses a weight that is a % of your BW.

Identify the factors that affect strength.

neural stimulation, type of M.fiber, overload, training volume, and periodization

What is myofibrillar hypertrophy?

increases the density of microfibrils through radial growth

developed with heavy resistance and low repetitions

What is sarcoplasmic hypertrophy?

increases in sarcoplasm, achieved by performing a larger number of repetitions at lower resistances. results in increased size but not necessarily increased strength

Understand the principles of overload and specificity of training for strength development.

strength gains thru: increased ability of individual m.fibers to generate a stronger contraction and by recruiting a greater proportion of the total available fibers for each contraction.

define periodization

a training approach that dividse the season into three cycles using systematic variation in intensity and volume of training to enhance fitness and performance

define classical periodization

maximum strength development

define reverse periodization

develops muscular endurance

define undulating periodization.

cycles through strength, hyperthrophy, power, and endurance.

What are the FITT principles for both muscular strength and endurance training?

Frequency- 2-3x/week

Intensity - 80% of maximum capacity

Time - 2-4 sets

Type - STx

What is flexibility?

a musculotendinous unit’s ability to elongate with application of a strethching force

Explain the importance of muscular flexibility to adequate fitness.

improves elasticity of muscles and connective tissue around joints, all’s greater freedom of movement for sports, and enables activities of daily living

Factors that affect Flexibility?

joint structure, muscular elasticity, age, gender, adipose fat.

What is static stretching?

muscles are lengthened gradually through a joint’s complete range of motion and held at final position

What is ballistic stretching?

jerky, rapid and bouncy movements

requires fast and repetitive bouncing motion to achieve a greater degree of stretch

What is dynamic stretching?

characterized by speed of movement, momentum, and active muscular effort to help increase ROM around a joint

What is proprioceptive neuromuscular facilitation PNF?

uses reflexes and neruomuscular principles to relax the muscles eing stretched

What is Muscle spindles?

type of proprioceptors; located within the belly of muscle and detects changes in muscle length and intiriate the stecth relfex

What is the golgi tendon organ?

located where muscles fibers attach to the muscle tendon; it initiates an inverse stretch reflex.

What are some exercises that can cause injury?

V-sits, knee to chest, donkey kicks, or swan stretch.

Become familiar with a program for preventing and rehabilitating low back pain.

core exercises further enhance a low back management program

isometric contractions (start with 3-6 sec hold, over weeks increase length of hold up to 30sec)