Exercise & Weight Control Exam 1

Leading cause of death in the U.S. are directly related to

inactivity and dietary choices (cancer, heart disease, diabetes)

Genetic predisposition

the increased likelihood to develop a condition due to one’s genetic make up

Modifiable risk factor

diet and activity

Nonmodifiable risk factor

genetics

Optimizing genetic potential

developing ones genetic traits through proper health practices in order to reach one’s highest level of physiological function

Physical activity

general movement

Physical fitness

acquisition of skill, involves: structure, dedication, planning, autonomy

ADL

activities of daily living, this is what OT’s strive to help people maintain

What are the 2 forms of physical fitness?

health and sports related

Is health or sports related physical fitness more transient?

sports related

What should we focus on?

Health related fitness and lifestyle eating patterns

Health related fitness components

• Healthy body weight and composition

• cardiovascular - respiratory fitness

• adequate muscular strength and endurance

• sufficient flexibility

Sports related fitness components

• strength

• power

• speed

• endurance

• neuromuscular motor skills

Unstructured physical activity

ADL that are not generally planned like walking and cycling, climbing stairs, yard work, and games

Structured physical activity

planned program of physical activities focusing on intensity and duration designed to improve fitness

Principle of overload

gradually increasing intensity, duration, frequency and/or resistance to improve fitness

principle of progression

extension of overload principle, gradual increase in overload with training

Principle of specificity

specific adaptations the body makes in response to type of exercise and overload

Principle of recuperation

periods of rest within exercise session and/or between exercise sessions encourage muscle growth and body system improvements

Principle of individuality

effect of exercise on each individual is different, what works for one does not work for all

Principle of reversibility

Use it or lose it

Principle of overuse

excessive exercise may induce adverse health effects

SeDS

sedentary death syndrome, decrease in longetivty due to chronic disease

Gene expression

the process by which information encoded in a gene is turned into a function

Misexpression

when the code is not translated correctly so malfunction occurs

Physical inactivity causes

genes to misexpress proteins producing metabolic dysfunctions

Exercise encourages ______ gene expression

favorable

Cytokines

small proteins that act as chemical messengers in your immune system and can influence gene expression

Chronic vs Acute inflammation

Chronic = health disparities (diseases)

Acute = defense mechanism, sudden, temporary

Adipokines

promote chronic, low grade inflammation, directly leading to metabolic diseases

PA releases ____ and ____ which may prevent chronic diseases

myokines, heat shock proteins

A beneficial hormetic stress response occurs

upon the release of HSP and CSP

can foods increase HSP?

yes, (hot, spicy, capsaican in chille peppers, allylisothiocyandte)

HSP

released at body temps of 100-104, core temp should not exceed 104

Is exercising in the cold or heat a safer alternative?

cold

True or False: naturally occurring fruits and veggies are shown to increase and/or improve HSP and CSP release

True

An efficient PA plan should include

an individualized plan, aerobic exercise, muscle-strengthening, flexibility and balance

Inactive

only meeting basic movement requirements for ADL

Insufficiently active

<150 minutes of moderate-intensity activity per week

active

150-300 minutes of PA a week + muscle strengthening 2 or more days a week

Highly active

>300n minutes of PA a week + muscle strengthening 2 or more days per week

The ACSM recommends maintaining a range of _____ of HRR for cardiorespiratory conditioning

40-89%

MET’s

• sitting still = 1 MET

• moderate intensity exercise = 3-6 MET

• vigorous intensity exercise = >6 MET

Cardiovascular exercise recommendations for adults (18-65)

atleast 150-300 mins a week of moderate intensity, or 75-150 mins of vigorous PA

Cardiovascular activity for children

60 minutes daily

Are Americans meetings PA guidelines?

No, only 22.5%

_______ plays a vital role in dietary practices

culture

Nutrition

the sum total of processes involved in the intake and utilization of food substances by living organisms, including ingestion, digestion, absorption, transport, and metabolism of nutrients in food

We measure human energy in the form of _____

calorie

Nutrient dense

food sources that provide high nutrient content per calorie

Carbohydrate food sources

plants which include all vegetables, fruits, and grains, and also processed food using any of those

Protein food source

primarily meat sources but also high protein plant sources like beans, nuts, and seeds or a combination of plant sources

Fat food sources

may be provided through plants or meat sources

Whole foods

referring to those foods which are nutrient dense, naturally occurring, not ultra-processed plant, fat, protein sources

True of false: nutritionally non-essential means a nutrient is not needed by the body

False

True or false: nutritionally essential means we need to take them in

True

List the 6 classes of nutrients below

carbohydrates, fats, proteins, vitamins, minerals, water

Macronutrient

needed in large amounts

Micronutient

needed in small amounts

What are the 3 basic functions of nutrients in food

• promote growth and development

• provide energy

• regulate metabolism

Nutritional literacy

the ability to understand general nutritional information, translate it accurately, and communicate it effectively

On average americans of all ages consume to few of

vegetables, fruits, and high fiber grains

On average americans consume more

protein than we assume

We americans consume too much of

added sugars, saturated fats, refined grains, and sodium

consumer terms referring to refine grains

heated, milled, sifted, ground

True of false: the eating plan that was most recently retired was the old food guide pyramid

False

The 4 overall goals of the new dietary guidelines plan are

1. eat real food

2. follow a lifelong eating plan for health, not a temporary one

3. meet food group needs with nutrient dense foods and beverages

4. customize and enjoy nutrient dense food and beverage choices to reflect personal preferences, cultural traditions, and budget considerations

9 overall general guidelines

1. prioritize protein at every meal

2. consume full-fat dairy with no added sugar

3. eat vegetables and fruits throughout the day

4. incorporate healthy fats from whole food such as meats, seafood, eggs, nuts, seeds, olives, avocados

5. focus on whole grains

6. limit added sugar and artifical flavors

7. eat the right amount of food for you

8. choose water and unsweetened beverages to support hydration

9. limit alcohol consumption for better overall health

single serving size of protein

3 oz meat; ½ cup beans, lentils, soy

single serving size of dairy

1 cup of milk which is 8oz

single serving size of vegetables

raw or cooked: 1 cup, leafy greens: 2 cups

single serving size of fruit

raw: 1 cup, dried: ½ cup

single serving size of whole grains

cooked oats or rice: ½ cup, bread: 1 slice

single serving size of healthy fats

1 tbsp

How many servings of whole grains are we allotted per day

2-4 servings

How many servings of saturated fat are we allotted per day

limited to 10% of TDC

How many servings of proteins are we allotted per day

3-4 servings

How many servings of vegetables are we allotted per day

3 servings

How many servings of fruits are we allotted per day

2 servings

How many servings of dairy are we allotted per day

3 cups of whole milk

Carbohydrate AMDR

45-65% of TDC

Protein AMDR

10-35% of TDC

Fat AMDR

20-35% of TDC

Ergogenic aid

any means to increase work output

Different forms of ergogenic aids

mechanical, psychological, pharmacological, nutritional

Nutrient competition

increasing 1 supplement easily causes malabsorption of another

Ways to recognize nutritional/health misinformation

• is it a quick fix?

• does it contain some magical ingredient or formula

• is it marketed by popular personalities

• does it exaggerate the truth

• does it question the integrity of the scientific or medical establishment

BMI over 25

is health risk (overweight)

anything over 25 is at risk

obese is > 30

waist to hip ratio

men > 40 in; women > 35 in are at risk

Power

how fast work is done

Bioenergetics

the flow of energy in a biological system primarily through the conversion of macronutrients-carbs, proteins, fats- into usable forms of energy

Endergonic reactions

require energy and for anabolic processes (building up processes)

Exergonic reactions

energy-releasing reactions that are catabolic (breaking down)

3 main energy systems

1. Phosphagen or ATP-PCr system

2. Anaerobic glycolysis system

3. Aerobic glycolysis system (oxygen system)

Is there a “bad” energy system?

No

The phosphagen energy system

produces energy at the fastest rate compared to the other energy systems and does not require cellular oxygen as a catalyst

Phosphates are ____ compounds

salt

ATP

is a high energy molecule and acts as an energy carrier used to express body energy

When ATP is depleted

other sources help restore it (usually through carbs, fats, or protein)