PHYSCI5 MIDTERM 1 MEGA SET -- Lectures and Textbook

What was most common cause of death in the 1900's

infectious diseases

Why were infectious diseases the most common cause of death in the 1900's

- poor sanitary conditions

- sewage water and drinking water would mix

- limited medicine, vaccines, etc.

What was the main disease that killed many in the 1900s

yellow fever (16,500)

What are the most common causes of death in the present?

- more chronic diseases (lifestyle diseases --> only 5% are genetic)

- heart disease

- cancer

What is an acute disease

- temporary

- short term

- has a beginning and end

- has a solution

what is a chronic disease

- often starts early in ones life many years before they see symptoms

- decking early is important bc the damage grows

- not curable

- often has to be controlled for the rest of someones life

what are the different ways to measure obesity?

- waist circumference

- body fat percentage

- bmi

- dexa scan

- skinfold measurement

- visceral vs. subcutaneous fat

What is an underweight bmi?

less than 18.5

what is a normal bmi?

18.5-24.9

what is an overweight bmi?

25-29.9

what is an obese class 1,2,3 bmi?

30-34.9, 35-39.9, 40+

at what classification is a kid at risk for being overweight

in the 85th-85th percentile

what is the formula for bmi?

BMI = weight (kg) / height (m^2)

At what percent body fat are men classified as obese?

25% body fat

at what percent are women classified as obese?

30%

what is morbid obesity?

50%+

what is visceral fat?

- wraps around internal organs in abdomen

- metabolically active --> releases inflammatory compounds and free fatty acids directly into circulation

- correlated w insulin resistance, type II diabetes, cardiovascular disease --> why waist circumference is very revealing

what are carbohydrates?

- primary, fastest-access fuel source,

- they come from grains, veggies, fruit, etc.

- can be good or bad, it depends on which kind

- simpler sugars will spike glucose quick, but complex and fiber rich carbs will be digested more slowly and support steadier energy and gut health

- 4 kcal/g

What are proteins?

- building blocks the body

- come from meat, dairy, seeds, etc.

- need them bc their amino acids build and repair muscle, enzymes, and hormones (stuff that fat and carbs can't make)

- 4 kcal/g

What are lipids?

- the body dense energy reserve

- 3 main kinds

- energy source at rest and during low exercise

- carry vitamins A, D, E, K

- 9 kcal/g (more than double the energy density in carbs or protein)

- linked to cardiovascular disease when consumed in excess

What are the three main types of lipids?

- triglycerides (storage form)

- phospholipids (cell membranes)

- sterols (cholesterol)

What are the risk factors of CVD?

- tobacco

- hypertension

- physical inactivity

- diabetes

- obesity

- diet

Risk factors of tobacco

- 360,000 smoking deaths per year

- strongly linked to lung cancer

- tobacco smoke is leading cause of lung cancer

- damages your cardiovascular system: carcinogens in smoke hurt your heart and increase inflammation (leads to plaque buildup in blood vessels --> heart attacks)

Risk factors of hypertension

- high pressure forces the heart to work harder and hurts the artery walls over time

- normal is 120/80

- CVD risk is hypertension --> 130-139/ 80-89

Risk factors of physical inactivity

- most adults fall short of what they need --> contributes to energy balance problem seen in obesity

- 150 min of aerobic exercise per week is recommended

Risk factors of diabetes

- type 1: body stops producing insulin /(autoimmune)

- type 2: the body is resistant to insulin it makes (lifestyle --> driven by weight, diet, inactivity

- high blood sugar--> hurts blood vessels and nerves in the body

- diabetes can lead to blindness, neuropathy, stroke, hypertension, etc.

Risk factors of obesity

- 1 in 8 people have it

- its a marker for other problems

- raises risk of hypertension, type II and dyslipidemia

Risk factors of diet

- chronic caloric excess is driver of weight gain and obesity

- portion sizes have grown in the US lately

- composition determines the metabolic effects of food, not their calories

- balanced diet w veggies, grains, and protein is recommended

What are the essential nutrients?

- macronutrients

- micronutrients

- water

What to know about macronutrients?

- needed in large amounts

- organic (contain carbon and give calories)

ex: carbs, lipids, proteins

What to know about micronutrients?

- needed in milligrams

some organic

ex: vitamins

what to know about water?

- inorganic

- needed in largest quantity of all nutrients

What are the four main components of muscle performance and their meanings?

- strength: max force a muscle can produce

- power: rate of force production (force x velocity)

- endurance: the ability to sustain repeated or prolonged contraction

- flexibility: the full range of motion at a joint

what are the respiratory benefits of exercise?

- improved ventilatory efficiency-->body needs to breath in less air to expel the CO2 (oxygen is the primary fuel for our entire body)

- lungs adapt to inhale more oxygen

what are the cardiovascular benefits of exercise?

- improved cardiac output

- lower heart rate

- heart works minimally and delivers maximally with this improvement

- "work less deliver more"

what are the nervous benefits of exercise?

- better coordination/ motor unit recruitment

- helps you know what muscles to use

What are the immune, digestive, and endocrine benefits of exercise?

- improved immune surveillance--> less diseases and inflammation

- prevents digestive diseases,

improved gut motility and metabolic regulation

- helps u burn calories, lowers insulin spikes and production

What is stress?

- stimulus that disrupts bodily homeostasis and makes a response

- anything outside your physiological comfort zone

- exercise can be considered stress --> want to be outside your comfort zone

Greater ___ drives greater _______

stress, adaptation

What are the three stages in the general adaptation syndrome?

- Alarm Stage

- Resistance Development Stage

- Exhaustion stage

What is the alarm stage in the GAS?

- body immediate reaction to exercise

- shows there's a dip in performance --> happens during exercise

- "fight or flight" is activated

- there's an increased cardiac output --> more blood is pumped per minute

- increased resp. rate and increased blood flow --> more oxygen delivered to muscles

- heart/lungs can't keep up w demands --> you get fatigued

What is the resistance development stage in GAS?

- training adaptation phase

- body starts to realize it wasn't ready for the exercise and knows it will be better for next time

- there's increased glycogen storage (muscles hold more fuel in reserve)

- making more blood vessels that can deliver blood to power muscles (increased vascularization)

- there's more mitochondrial density (more cell power per fiber)

- performance increases

What is the exhaustion stage in GAS?

- don't want to enter this phase

- physiologic basis of overtraining

- too much exercise impacts

- sprains (ligament injury)

- strains and tears (muscle or tendon injury)

- joint injury (mechanical overload)

What is overload principle?

- you want to stress your body

- workload must match capacity

- keep increasing difficulty

- repetition maximum: what is Max capacity of your muscles

what is specificity?

- what are the goals of the person

- train what you want to improve --> you can't spot reduce fat

what is the individuals principle?

- same things don't work for the same people

- depends on genetics, existing composition and training history

- one should individualize training programs

what is repetition maximum?

- you have to know the max of what your body can handle

- workout under it

- I can only do one rep of an exercise (20 lb) so to be safe do 75% of your max or even 50% just do less

- again it depends on what your goals are (if you want to build strength you need to do it slower etc)

RM guidelines

- power: if wanting to build strength go heavy and slow (force x velocity) light and fast builds power

- hypertrophy: for weightlifting, wanting muscles to grow bigger

overload principle: DOMS

- when u do exercises and u start to burn

- this is called lactic acid

- the effect of this fatigue is DOMS --> everything is sore

- its from micro trauma --> inflammation --> sensitized pain receptors --> means muscles are growing

what are the two categories of muscle adaptation?

- resistance training adaption (strength, power, and fiber)

- aerobic training adaption

(universal effect --> endurance, circulation, and oxygen delivery)

Resistance Training Adaptation

- increasing the load

- listen to body

- when contract a muscle it shortens and produces force and it is used to carry the load (whatever muscle is working against)

- contraction happens because of cross bridge policies (one protein interaction within muscle and more load as u do the exercise) --> actin and myosin act together and form a cross bridge

- the lighter the weight the less cross bridges are used, and opposite applies --> called recruitment --> minimizes fatigue --> more cross bridges means more fatigue

- motor unit recruitment: recruit more nerve cells-> more muscles--> more proteins

- load drives adaptation --> body knows to create more muscles so there's more proteins and can do more tasks (hire more employees)

- doing a task --> recruit more --> if all out then hire more

Is it that we build new muscle cells during resistance training or just increase proteins in muscle cells?

increase proteins in the muscle cells

this is just important information...

- there can be diff types of muscle cells within a muscle

- there are three types: type I, type IIx, and type IIa

what are the two main differences in types of a muscle cell?

- how quick they get fatigued

- how much force can they produce

Type I muscle

- less fatiguable

- can't carry a lot of force (limited in number of cross bridges)

- used more for aerobic training

Type II muscle

- gets fatigued very quickly

- produces a LOT of force (a lot of cross bridges)

- more for short term force heavy exercises

- this is more type IIx

with training of the muscles what happens to the cells

- born w 50/50 of the cells

- can create new types

With training you can decrease the ___ and increase the ___

type IIx, type IIa --> better bc they don't get tired easy and produce a lot of force

if I want strength to get better

heavy low rep training

increased power output

faster force production

hypertrophy

increase in size (weightlifters get bigger)

atrophy

fiber loss if you don't train; training when younger helps decrease atrophy

when you exercise you do what to proteins

you redirect the proteins you eat to your muscle cells instead of them going other places --> build muscle --> comes after exercise --> we don't deliver proteins we deliver amino acids (what builds the protein)

what does aerobic or glycolytic mean

doesn't produce a lot of energy

What is aerobic training?

- many repetitions with little force exerted

- there is more universal effect

- don't get tired as quickly --> you need energy/fuel (made through oxygen and ATP)

- heart gets oxygen and blood delivers it

What is VO2 Max? What is the equation?

- how much oxygen ability you have the capacity to deliver it to muscles

- it can be in ur lungs but not deliverable

- Max rate the body can take up, transport, and utilize oxygen

- function of maximal cardiac output x maximal a-VO2 difference

- I don't want oxygen in my lungs I want it in my muscles so how much can it spread

What is cardiac output? what's the formula?

- the amount of blood ejected/pumped from your heart every minute

- how much heart pumps blood per minute

- how hard works determines how much energy and nutrients your muscles are going to get

- HR (how many beats) x Stroke volume (how much blood)

Heart rate

- how fast heart beats per minute

stroke volume

how hard heart beats

cardiac output untrained

reaches maximum cardiac outcome quicker --> fatigued quicker

cardiac output trained

- reaches cardiac output slower; takes longer to get fatigued

- also have a lower resting heart rate --> training bradycardia

the more quick the need for energy is the more quick we'll shift to ______

carbohydrates; less but quicker energy; weightlifting

the more slow the task is the more we'll shift to _____ as an energy source

fat; more ATP but slower delivery; aerobic

what is the fat Max training zone

- moderate intensity

- 50% VO2 max

- walk and talk test to see if you're in burning zone

Lactate threshold

- lactate is a good molecuke

- used as a indicator where fatigue is

- once we reach the threshold that's when fatigue happens

- the more you exercise the longer it takes you to reach the lactate threshold (trainable)

power

force x velocity

repetition maximum

Mac weight liftable for a specific # of reps

what is leading cause of death

heart disease

what are the three components of the cardiovascular system?

- the heart

- the blood

- the blood vessels

the heart

- a muscle acting as a pump

- needs to work hard to deliver blood to brain bc its against gravity

- blood goes in one direction in the heart (don't want good and bad stuff to mix)

cont on another one

the blood

- delivers good things (oxygen and nutrients)

- takes the bad stuff from cells

- comes clean and leaves dirty

- plasma and cells

blood vessels

- are conduit system (think transit)

- carry the blood everywhere/ are the roads

heart diseases are also known as

blood vessel diseases

what are the two functions a heart is always either doing?

- relaxing (filling up w blood)

- contracting (ejecting blood)

how many chambers are there in the heart and what are they?

two atria (right and left) that receive blood--> receiving chambers and two ventricles (right and left) that pump it out

what ensures a unidirectional travel of blood?

at the junction between 2 chambers there is a valve that ensures the one direction of blood (valve opens in 1 direction)

what is a closed system (what the cardiovascular system is referred to as)

blood never leaves cardiovascular system (blood never leaves the system --> just the contents of the blood leave the cell)

tell the order of blood flow to the lungs (right side)

1. SVC and IVC deliver blood

2. right atrium receives the "dirty" blood from the whole body

3. goes through valve to right ventricle (now we need to recharge it)

4. then goes through pulmonary trunk (blood vessel)

5. pulmonary artery

6. lungs (restocks on oxygen) and dumps all bad stuff

two blood vessels that return blood back to the heart

1. SVC

2. IVE

tell the order of blood coming back in from the lungs (left side)

1. comes through left atrium

2. left ventricle (now has all the good nutrients)

3. through major highway called aorta --> the aorta goes to everywhere else in the body and takes the blood

what are the 2 phases in the heart pump

1. diastole: heart relaxes

2. systole: heart contracts (think of popping pimple)

what is blood pressure?

the force blood exerts on artery walls

when ventricles contract (systole) what happens?

- blood goes from left ventricle to the aorta (gets pumped out)

- a lot of blood goes to arteries and blood pressure increases

- top number in the blood pressure measure

when ventricles relax (diastole) what happens?

- blood pressure relaxes

- bottom number in the pressure measure

cardiac output

how much blood the heart moves in a minute (heart rate x stroke volume) L/min

pacemaker cells (SA node)

- set the hearts intrinsic rhythm --> heart contracts on its own vs other muscles that need the brain

- normal resting rate is 60-100 bpm

how much on avg are u delivering in a min

5L/min can get to 20-25/min during exercise

when exercising what happens to cardiac output

it increases

arteries

take blood away from the heart (where most cardiovascular diseases are)

veins

move blood toward the heart