exam 2 questions

what does cardiorespiratory mean?

heart and lungs

how does your heart and lungs affect each other?

the heart pumps blood deoxidized blood to the lungs to oxidize it, rinse, repeat

where do we get out energy from?

food and oxygen, ATP

what is the difference between aerobic and anaerobic?

aerobic activity requires a large amount of oxygen over a sustained period of time, anaerobic activity requires glucose for energy over a short period of time

what are the benefits of cardiorespiratory fitness?

resting heart reat decreases, VO2 max increases, diffusion capacity/amount of oxygen that enters the blood stream increases, heart muscle increases in size

how do you find your target heart rate?

find you max heart rate (220-age) and multiply by .6 or .8

how does knowing your target heart rate help you when working out?

you can ensure you are putting in the right amount of effort and work, and you can know you are safe

what is one of the primary functions of the cardiorespiratory system?

to transport oxygen, pick up waste products, and transport nutrients

how is cardiorespiratory endurance best develoepd?

activities involving continuous rhythmic movements of large muscle groups

what is a VO2/ maximal ocygen consumption max?

the bodys maximum ability to take in and utilize oxygen

what is the non oxidative energy system?

provides energy for activities up to 2 minutes, requires glucose to create ATP

what is the oxidative energy system?

provides energy for activities 15-30 minutes, requires oxygen to create ATP

what is the immediate/explosive energy system?

provides energy for activities 10-20 secs, uses the creatine phosphate in muscles for energy

what is ATP?

the basic form of energy used by cells

what is muscular endurance?

ability for muscles to repeat a movement over an extended period of time, makes muscle more efficient

why do we have muscles?

because without them we would flop over

what are the different types of muscles?

skeletal muscle- voluntary movements attached to the bone, responsible for body movement

cardiac muscle- involuntary movement, responsible for the contraction of the heart

smooth muscle- involuntary movement, responsible for moving food around digestive track, contracting pupils, contracting blood vessels

what is strength?

amount of force that a muscle can produce at one time at maximal effort

how does a muscle contraction work?

sliding filament theory- actin filaments slide over myosin filaments resulting in a shortening at the length of the garcomeres, which shortens the muscle fibers

skeletal muscles contract in response to electrical signal conducted by nerve cells

what are the different types of muscle contractions?

1. isometric- static contraction, length of muscle/joint angle doesnt change

2. isotonic- moving contraction/dynamic contraction, the muscle flattens, movement at the joint

   1. concentric- muscle contracts and shortens against a resistance (lifting bicep curl)

   2. eccentric- muscle is contracting and lengthening at the same time (lowering bicep curl)

what is the difference between slow and fast muscle twitches?

slow twitches produce aerobic energy and are low oxidative, while fast twitches produce anaerobic energy and are highly oxidative 

what is the difference between atrophy and hypertrophy?

atrophy is the loss of muscle mass while hypertrophy is the growth of muscle mass

what does the FITT principle mean for strength + endurance?

F- 2/3 days

I- 60/70% of your max

T- 1→3 sets with 8→12 reps each

T- machines, free weights, resistance bands, medicine ball, body weight

what are the different types of resistance training?

1. dynamic constant- resistance is constant in the exercise but redirects the area it affects (shoulder press)

2. dynamic progressive- resistance increases as the exercise progresses (resistance band)

3. dynamic variable- resistance can be adapted to varying degrees (running w/ a resistance band that someone holds

4. isokinetic- muscle contracts at constant tempos, speed determines the amount of resistance (tricep press immediately into bicep curl)

5. isometric- force of contraction is equal to the force of resistance, the muscle doesnt lengthen or shorten (pushing all your weight onto your hands against a wall)

6. isotonic- resistance is constant during the negative portion of the exercise (preacher curl with elbow against the bench)

what is the best way to assess muscular endurance?

repition maximum test

does any movement occur during static muscular strength exercises?

no

what does proper technique in resistance exercise help?

better muscular improvements, less risk for injury, makes exercising safer

what is not needed in order to work out safely?

a mirror 

what is flexibility?

the ability to move a joint through its full range of motion/romhow

how do we benefit from being flexibile?

decreased pain, decreased anxiety, improved sleep quality, lower blood pressure, relieves tension, reduces risk for injury, improved ability to exercise, decreased risk of arthiritis

what are the types of flexibility?

static- measure of the limits at a joints overall rom, a stretch and hold at the maximum rom

dynamic- measure of overall joint stiffness during movement, requires more force productions from your own muscles 

ballistic- type of dynamic stretch that requires forceful bouncing and exaggerated movement, can cause injury 

proprioceptive neuromuscular facilitation/pnf- a partner passively stretches another person followed by an isometric muscle contraction against resistance 

what is a joint?

where two or more bones connect

what are the types of joints?

1. ball and socket- hips and shoulders

2. pivot- neck, open and close motions with elbow

3. gliding- ankles and wrists

4. fixed- ribs adn skull

5. hinge- elbow and knee

how can we improve our flexibility?

stretch daily, take supplements 

what does FITT mean for flexibility?

F- minimum 2/3 days, ideally 5/7

I- stretch to tightness or mild discomfort

T- minimum of 10 secs for tight muscles, progressing to 30→90 secs with 2→4 reps each

T- static, dynamic, pnf, ballistic

what is body composition?

the bodys relative amount of fat free mass/ffm and fat mass/fm expressed a % of the total body weight

what problems do people with excessive fm have?

diabetes, cardiovascular disease, cancer, stroke, hypertension, kidney disease, sleep apnea

what problems do people with too little fm have?

anemia, cardiovascular irregularities, reproductive disorders, premature death, osteoporosis

what is the difference between being overweight and obese?

overweight is the accumulation of nonessential fm that leads to adverse health effects, obesity is a more serve level of that

what is bmi?

body mass index, body composition using weight/height

how do we measure body composition?

1. hydrostatic weighing/hydrodensititometry- applies archimedes principle (D= m/v), underwater weighing bc fat floats

2. dual energy x ray absorptiometry/dexa- uses low radiation xray to distinguish bone mineral, most accurate method

3. air displacement/bod pod/plethymography- air pressure chamber allowing for body volume to be assessed 

4. bioelectrical impedance analysis/bia- ffm will be proportional to the electric conductivity of the body, fm is a poor conductor of electricity because it contains little water

5. skinfold analysis- pinch technique, least accurate 

what is the key to healthy body composition?

focus on lifestyle changes

do people who tend to gai weight in the hip area have a higher incidence of coronary heart disease than those who gain weight in the stomach?

no

what is essential vs non essential body fat?

essential- minimum amount of fm we need to function, 5% for males, 12% for females 

nonessential- anything above the essential amount of fm, 10→22% for males, 20→32% for females 

why do we need food?

store food as fat and insulation, growing new tissues, repair of damaged tissues, movement, heat, chemical reactions

what are the six basic nutrients everyone needs?

1. carbohydrates

2. lipids

3. proteins

4. vitamins

5. nutrients

6. water

what are macro and micro nutrients?

macronutrients are the nutrients the body needs in a large amount (carbs, lipids, proteins, water) and micronutrients we need in small amounts (vitamins, minerals)

what is fiber?

indigestible matter that survives the small intestine and moves on to the large intestine, dietary is both digestible and not, functional is not digestible, total fibers contain both these

how many calories ar ein one pound?

3500

what are empty calories?

foods that are stripped of any remaining nutrients, typically involving artificial ingredients that provide little nutritional value 

what is diabetes?

lifelong disease where there are high levels of sugar in the blood

type 1- the body makes no insulin, daily injections

type 2- cells don’t respond to insulin correctly 

what is insulin?

hormone in the pancreas that truns food into energy and manages your blood sugar level

what is the difference between bulimia and anorexia?

bulimia involves purging the food as well binging while anorexia focuses on solely restricting all food intake

what is the difference between allergies and intolerances?

allergies are abnormal reactions to foods triggers by your body’s immune system while intolerances just mean your body cannot break down the food/ingredient properly

what is the difference in reactions in allergies and intolerances?

allergic reactions can be deadly and tend to involve swelling of the eyes, mouth, throat, etc. while intolerances often cause bowel issues such as bloating and gas

what are the reccomended portion sizes of foods?

1. grains- 6 oz

2. vegetables- 2.5 cups

3. fruits- 1 cup

4. dairy- 3 cups

5. protein- 5.5 oz