Fitness walking exam 2-NCSU

body composition

The ratio of fat free mass (FFM) to fat mass (FM) in the body

Essential fat

The minimal amount of fat neccesary for normal physiological function

Nonessential fat (storage)

extra/storage fat; adipose tissue

Non essential fat in women

20-32%

Non essential fat in men

10-22%

Two types of fat

Essential and nonessential

Excessive weight is categorized by the terms

Overweight and obesity

How long can someone survive without water?

3 days

How long can someone survive without air?

3 minutes

How long can someone survive without food?

3-4 weeks

What does android mean in body composition?

Apple shaped body

What does gynoid mean?

Pear shaped body

Obesity is defined as

excessive accumulation of body fat

Classification of obesity

FM greater than 39% in females and 25% in males

Concerns with unhealthy body fat percentage

-Physical activity performance

-emotional wellness

-pre-mature death

-economic impact

Non essential fat is primarily stored in

Adipose tissue

Surface fat is located just below the skin and is called

Subcutaneous fat

Fat that lies deeper in the body surrounding organs is

Visceral fat

Body Mass Index (BMI) is a measure of

Height in meters squared and weight in kilograms

Hydrostatic weight

underwater weighing

dual energy x-ray absorptiometry (DEXA)

a noninvasive procedure that measures bone density

air displacement plethysmography

-Body composition assessment technique based on same principle as hydrostatic weighing

-Uses air instead of water.

bioelectical impedance analysis (BIA)

-not great accuracy

-fat blocks electrical activity, this will cause the number to be higher and the impedance of the flow

-cons: handheld ones study the regional aspect

-pros: cheap and portable

-the accuracy on these can be skewed if the person is dehydrated (higher percent body fat) or hypohydrated (lower percent body fat)

skinfold analysis

A method of measuring body composition by measuring the diameter of pinched skin at various sites on the body

Health concerns linked to low body fat are

-reproductive disorders

- respiratory disorders

-immune system disorders

- circulatory disorders

- premature death

Flexibility definition

the ability to move body joints through a full range of motion

Types of Flexibility

static and dynamic

static flexibility

ability to hold an extended position at one end or point in a joint's range of motion

dynamic flexibility

ability to move a joint through its range of motion with little resistance

Flexibility training helps

-relieve muscle cramps

-increases blood flow

- reduces future probability of developing back pain in the future

-reduces anxiety

-reduces blood pressure levels

-reduces breathing rate

Range of motion declines with

Age

Flexibility is important in managing

High quality of life throughout the aging process

Elasticity definition

ability to recoil to resting length

passive stretching

muscles are stretched by force applied by an outside source

Plasticity definition

The tendency to assume greater length after passive stretching

Proprioceptors

monitor the position and movement of skeletal muscles and joints

myostatic reflex (stretch reflex)

Generated by the nervous systems reflexive stimulus sent to the stretching muscle

reciprocal inhibition

The simultaneous contraction of one muscle and the relaxation of its antagonist to allow movement to take place

GTO stands for what?

Golgi Tendon Organs

GTOs are located near

Musculotendon junction

autogenic inhibition or inverse myotatic reflex

The process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles.

Active stretching

unassisted stretching you perform alone, using the concentric contraction of the opposing muscles.

Passive stretching

assisted stretching initiated by another person or outside force.

Static stretch

Slow and constant, with the end position held for 15 to 30 seconds

Ballistic stretching

a series of quick, bouncing-type stretches

dynamic stretching

Stretching that involves moving the joints through their full range of motion to mimic a movement used in a sport or exercise to increase joint flexibility, core temp and circulation

Proprioceptice Neuromuscular Facilitation (PNF)

used to increase flexibility, performed with a partner and uses active movement, 3 types

skeletal muscle

Responsible for body movement

cardiac muscle

responsible for contraction of the heart

smooth muscle

responsible for involuntary body activities

Each muscle is made up of

Muscle fibers

The nerve and fibers control

Motor unit

Myofibrils are composed of

actin and myosin myofilaments

The point at which the muscle is attached to the bone that moves is called

Insertion