Kines 101 - quizlet

What is exercise physiology?

the study of acute(immediate) responses to exercises and the chronic (long-term) adaptations

what is anthropometry?

the scientific study of the measurements and proportions of the human body.

what are some examples of size ?

height, mass and body weight

what are some examples of shape and proportions?

waist to hip ration, shoulder to hip width, sitting to standing height

what are some examples of composition

% body fat, lean body mass, water content and calcified tissue

Endomorph

skinny to tall build

Mesomorph

shorter and muscular build

Endomorph

more stocky and fat build

how do you measure BMI?

weight in kg/ (height in meters)^2

what is a reason as to why BMI is not always as accurate?

it does not take into consideration different body compositions

What is fat free mass?

Everything other than fat including water, protein, mineral components

What is fat mass?

Total fat from all body sources including brain, skeleton and adipose tissue

how many pinches are used to get an accurate body fat %?

3 pinches

two- component models can be estimated from ____ _______

body density

what is the formula for density

mass/ volume

What is Peak Height Velocity (PHV)?

it is the hallmark of pubertal growth and referred to at the "growth spurt"

who has earlier growth spurts, girls or boys?

girls (11 years old)

boys(13 years old)

when is the final peak height for boys and girls ?

girls (12 years old)

boys(14 years old)

what is peak bone mass?

the highest attainable bone density for an individual

when is peak bone mass reached for females?

18 years old

when is peak bone mass reached in males ?

22 years old

Shape, size, and health of bones are influenced by...

genetics, hormones and environment and science

what are the two types of bone?

cortical and trabecular

cortical bone

\-compact bone

\-80% of bone mass

\-made up of osteons

\-very dense

\-periosteal surface

\

trabecular bone

\-spongy bone

\-20% of bone mass

\-spongy porous appearance

\-endosteal surface

\

how do long bones develop?

endochondral ossification

epiphyseal plate

\-allows for growth in length bone

\-fuse together to signal end of bone growth

appositional growth

growth in thickness and diameter of long bone

what is it called when bone is added on the outside of the bone ?

periostal expansion

what is it called bone is removed from the inside shaft?

endosteal reabsorption

exercise involves which kind of appositional growth ?

periostal expansion

Which bone cells form bone?

osteoblasts

which bone cells breakdown bone?

osteoclasts

What are mature bone cells called?

osteocytes

What is bone remodeling?

It's the process by which bone tissue is removed and new tissue forms (ossification)

how long does bone reabsorption take ?

3 weeks

how long does bone formation take?

3 months

Osteoporosis

compromised bone strength predisposing a person to an increased risk of fracture

bone strength reflects

bone density and bone quality

what happens to cortical and trabecular bone in osteoporosis ?

cortical bone thins, and increased porosity of trabecular bone

what types of exercises help build strong bones?

weightlifting, gymnastics and volleyball

what is heterogenous loading

increased variety of ways of landing on your bone that produces many different forces

bones like ________ and _________ loading

uncustomary, unusual

(heterogenity is key)

does osteoporosis occur more in women or men ?

women - estrogen decreases which results in an increase in bone formation but decrease in bone reabsorption

what are small fractures in the spine called that causes people to get shorter?

wedge fractures

which fracture is the 2nd most common with osteoporosis ?

hip fractures

what happens to 50% of those who experience hip fractures?

permanently handicapped

what happens to 20% of those who experience hip fractures?

require long term nursing home care

what happens to 25% of those one year after hip fracture?

die

what is the most accurate way to measure bone mass density ?

DXA (Dual X-Ray Absorprimetry)

Wolff's law states that bone undergoes mechanical stresses placed upon it leading to _______ and ______ architecture changes

external, internal

If loading increases...

remodeling takes place at sight of stress to become stronger

if loading decreases...

remodeling takes place at sight decreased stress and becomes weaker

during growth of the loading phase where is bone added is

periostal expansion

during aging and unloading of the bones where is bone reabsorbed is

endostal reabsoroption

Mechanostat Theory

The bone adapts to forces via modeling and remodeling in order to keep typical strains within a physiologically safe range

what is it called when load meets a certain threshold for bone to be added

minimum effective strain

which cells sense mechanical strain

osteocyets

principles for adaptation of bone loading

specificity, overload, initial values, reversibility, diminishing returns

articular cartilage

covers the surfaces of bones where they come together to form joints

synovial fluid

joint-lubricating fluid secreted by the synovial membrane

Ligaments

Connect bone to bone, provide strength to joints

Osteoarthritis

inflammation of the bone and joint, thinning of articular cartilage

Tendons

Connect muscle to bone

amenorrhea

absence of menstruation for at least 3 months

common eating disorders in female athletes include...

restrictive eating, dieting for thinness

what is energy deficiency linked to in the female athlete triad

Inhibition of bone formation due to decreased Leptin and IGF-1 levels

Menstrual Dysfunction due to energy deficit increases...

bone reabsorption due to a decrease in estrogen

Bone remodeling with poor energy status(females)

decreased bone formation, decreased IGF-1

Bone remodeling with poor estrogen (females)

increased bone breakdown, decreased estrogen

Eumenorrhea

normal menstruation

exercise associated amenorrhea =

low Bone mass density

stress fracture =

accumulation of microcracks in the bone

what is the cause of stress fractures

repetitive activities with inadequate rest and poor nutrition

female athletes with amenorrhea or oligomenorrhea suffer more..

stress fractures with longer recovery times

Hypogonadotropic hypogonadism

Low testosterone, decreased Libido, decreased sperm health

what are the common types of eating disorders for male athletes

restrictive eating like dieting for thinness or body image disturbances

do males or females experience a higher rate of eating disorders

females

Low BMD and Z scores were reported in these sports

runners, judoists, professional jockeys, cyclists

who has the higher prevalence of shin splints? Male or female athletes?

male athletes

what are the increased risk factors of a bone stress injury in male runners

low BMI, low body weight disordered eating patters

Bioenergetics

the study of how energy flows through living organisms

Metabolism

All of the chemical reactions that occur within an organism

anabolic reactions are

synthesis of molecules

catabolic reactions are

breakdown of molecules

How do we get energy from ATP?

By breaking the high energy bond between the last two phosphates in ATP energy is released

what is the source of ATP?

foods we eat like carbohydrates, proteins, and fats

ATP is derived from what 3 energy systems?

1. immediate energy systems
2. anaerobic glycolytic system( glycolysis)
3. Oxidative System

Immediate energy System (ATP-Pcr)

\-primarily for exercise

what is a limiting factor of immediate energy systems?

-PCr depletion

Anaerobic Glycolytic System (glycolysis)

\-primarily for exercise between 30 sec-> 3 min

\-aneorobic

\-end product is lactic acid

\-moderate ATP production

\-uses glycogen or glucose

\-takes place in cytosol

what is a limiting factor for anaerobic glycolytic systems?

lactic acid accumulation

what is the problem with excess lactic acid ?

more lactic acid= increased acidity in blood which decreases pH levels. Decreased pH levels slow ATP production

How to convert Lactic Acid-> Glucose?

Liver converts lactic acid to glucose via the Cori Cycle

what is the most effective way to get rid of lactic acid after exercise ?

20 min-> 40 min of active recovery

Oxidative System

\-aerobic

\-primarily for activity for 3 min and over

\-occurs in mitochondria

\-slower ATP production

\-produces pyruvic acid

what is limiting factor of the oxidative system?

glycogen depletion

What is oxygen deficit?

lag in O2 uptake at the beginning of exercise

is O2 uptake at the beginning of an exercise sufficient or not?

not sufficient

size of oxygen deficit is dependent on?

intensity of exercise