Exercise Science Final Exam

What is exercise and sports nutrition and its goals?

Science of nutrition as it relates to exercise and phyiscal performance. The goals are to optimize performance, improve recovery, and reduce disease through proper nutrient intake.

Nutrient Intake and Disease Prevention

Proper nutrition can strengthen the immune system, prevent injuries, improve energy levelsm and increase endurance and strength

Indirect Calorimetry

Measures oxygen consumption to assess metabolica rate

Direct Calorimetry

Measures heat produced by the body to estimate energy ecpenditure

Calorie (kilocalorie)

A unit of energy used to measure the energy content of food, where 1 calorie is the amount of energy needed to raise the temperature of 1 gram of water by 1°C

Basal Metabolism Rate

Number of calories (energy) the body needs at rest to maintain vital functions. Fluctuates based on sex, age, mass, genetics

Thermic Effect of Food (TEF)

energy used for digestion and absorption of food

Non-Exercise Activity Thermogenesis (NEAT)

calories burned (energty used) in daily activities like walking

Exercise Activity Thermogenesis (EAT)

Calories burned (energy used) during structured physical activity like going to the gym

Hypoglycemia

Low blood sugar levels that can cause dizziness, confusion, and fatigue

What are the 3 types of lipids?

Triglycerides, phospholipids, and sterols

Hyperlipidemia

high levels of lipids (fats) in the blood, which increases the risk of heart disease

Essential vs Non-Essential Amino acids

Essential amino acids are obtained from food and non-esential can be prouced by the body

Protein turnover

The continuous process of protein synthesis(anabolism) and protein breakdown (catabolism)

Net Protein Balance

Difference between protein synthesis and breakdown. Positive= muscle growth Negative=muslce loss

Protein intake for athletes

Athletes typically require 1.2-2.0 grams of protein per kilogram of body weight

Macronutrients

Carbohydrates, proteins, and fats provide energy

Micronutrients

Vitamins and minerals support body functions but do not provide energy

Functions of water

Nutrient transportation, temperature regualtion, and waste removal. When dehydrated it can impair performance, cause fatigue and increase risk of injuries

Ergogenic Aids

substances or techniques that enhance athletic performance including biomechanical (equipment + modifications), Nutritional (supplements + dietary stratigies), Pharmacologic (drugs or substances), Physiologic (massage + cryotherapy), and Psychological (mental stratigeies + visualization)

Biomechanics

Study of human bosy’s movement using principles of physics, mechanics, and engineering

Static vs Dynamic Biomechanics

Statics= study of forces when objects are at rest or moving at constant velocity Dynamics= study of force when objects are speeding up or slowing down (moving)

Clinical vs Sport Biomechanics

Clinical=improving function and health

Sport=optimizing athletic performance

Kinematics vs Kinetics

Kinematics= study of motion

Kinetics= forces that cause the motion

Types of Body Motion

Linear (translational)= puushing sled forward in straight line

Angular (Rotary)= knee flexion

General (Combination of Linear and Angular)= kicking a ball

Mechanical Loads

Forces acting on the body, such as gravity, muscle forces, and external forces.

Acute vs Chronic Loading

Acute= sudden, high-force impact (torn acl)

Chronic= repeated low-force impact leading to injuries over time (stress fracture, tendonitis)

Anatomical Planes and Movements

Frontal plane= divides body into front and back (abduction, adduction)

Sagital Plane= divides body into left and right (flexion, extension)

Transverse Plane= divides the body into top and bottom (rotation, supination)

Fitness and Functional Capacity Testing vs Diagonostic Testing

Fitness and Functional Capacity Testing= measure performances in physical activities/sports

Diagonostic Testing= identifies diseases/injuries

Valid and Reliable Assesments/Tests

Consistency, Accuracy, and Appropriate standarization methods such as Informed consent, screening, and practice trails are essential for accurate results

Cardiovascular and Pulmonary Assessments

Treadmills + Erogmeters= measure exercise intensity

Metabolic Cart= assesses oxygen consumption (VO2 max), resting metablolic rate (RBR) and carbon dioxide production

ECG, Pulse Oximeters, Blood Pressure= monitor heart rate, oxyge saturation, and blood pressure during exercises

Musculoskeletal Function Assessment

Electromyography (EMG)= measures muscle electrical activity

Force Platforms= asses forces exerted during physical activities

Isokinetic Dynamometers= measure force during isokinetic exercises

Body Composition Assessment

DEXA= measure bone density, fat, and fat-free mass

Skinfolds= measures subcutaneous fat

Bioelectrical Impendance= estimates body fat percentage

Anthropometric Measurements= BMI, waist-to-hip ratio

Other Assessments

Blood & Saliva Collection= analyze biomarkers

Flexibility Assessments= Goniometry, sit-and-reach tests

Strength Testing= 1 rep max, isometric handgrip strength

What is the difference between body composition and anthropometric assessments?