1
Q
Health
A
the capacity to lead a satisfying life, fulfill ambitions and accommodate to change
2
Q
what are the 6 dimensions of health?
A
Physical Social Mental Environmental Spiritual Emotional
3
Q
How do you achieve health and wellness?
A
it’s not one single event, it’s an ongoing process, making healthy choices (good nutrition) are important guidelines to consider
4
Q
reactive (curative) approach to health
A
only worrying about your health when you’re sick, not trying to be healthy when in the absence of disease
5
Q
proactive approach to health
A
adopting lifestyle habits that, in the long run, will enable you to lead a healthy lifestyle
6
Q
Wellness
A
the combination of health and happiness
7
Q
What are the positive influences your family can have on your health and wellness?
A
- through education: Ex. the advice your parents give you to stay healthy (wearing a jacket outside when it’s cold so you don’t get sick)
- Values: family values can influence lifestyle choices
- Support: ex. 1. Emotional support during stressful events
2. Financial and mental support to pursue sports that will enable optimal development
8
Q
What are the negative influences your family can have on your health and wellness?
A
parents that make their children compete for reasons other than physical, mental, social or spiritual benefits of activity
-can cause their children to withdraw prematurely from participating in PA
9
Q
What are the positive influences of media on our health and wellness?
A
Media messages can be motivational, ex. sports create role models for children that can motivate them to do physical activity
10
Q
What are the negative influences media can have on our health and wellness?
A
media can encourage unhealthy choices
Ex. Ideal body images for men and women has distorted the real meaning and/or interpretation of what an actual healthy body looks like
-distorted the idea of what it means to be an accomplished performer
Ex. it makes people believe that you only achieve something if you’re beating your competition, if you’re the toughest or gaining million dollar contracts
11
Q
peer/ social influences on health and wellness
A
- playing sports allows us to meet new people
- it’s important to 1.choose friends wisely and 2. Resist negative peer pressure
12
Q
cultural influences on health and wellness
A
-health is labelled differently in different cultures
Ex. North Americans tend to think about disease in scientific ways. Disease is more likely to be understood as a biological, neurological, or emotional imbalance or deficiency.
-Western medicine deals mostly with treating organs and systems in isolation from the person’s mind/environment
-a more holistic approach is emerging
13
Q
Why study sport and physical activity?
A
1) the amount of people participating in sports is slowly diminishing throughout the years according to statistic’s Canada 2010 general social survey
2) connecting to other “spheres” of society (family, media, politics, religion, education)
3) importance to every day life
14
Q
what is sport culture?
A
- Sport culture was:
- Created over time
- Culturally negotiated
- affected by political and economical issues in society
- creative sphere of human life
- Culture is a term to define a social group and is constantly adapting to the creation of newly formed groups
- sport culture is also constantly redefining itself to include these new communities, each of which live completely different lives but still join together in this constant in our society: sport
15
Q
what is a fan vs a fanatic?
A
Fan: Passive admirers or true devotees to the culture surrounding their chosen entertainment. Can be individual or a group of like-minded people who have a common set of beliefs and values and who have chosen to cheer on a specific sport or contest
Fanatic: have difficulty dissociating from the experience, often traced to a self-esteem problem or a social-emotional disorder; the sport becomes an obsession for them and they believe that they can change the outcome of the game
16
Q
how are kinesiology and physical education related?
A
- Phys Ed and kinesiology share the same historical roots
- some scholars see physical activity as a subdiscipline of kin
- far from everyone agrees with this interpretation
- both disciplines include interdisciplinary ways of studying the moving body
17
Q
what is ‘kinesiology’?
A
In 1993, the American Academy of Physical Education officially endorsed the term ‘kinesiology’ to represent the academic study of human movement in undergraduate degrees now governed in the USA by the National Academy of Kinesiology
18
Q
what is the social-cultural approach?
A
Includes:
a humanist perspective
a social science perspective
a curiosity-based research perspective.
Characterized by ‘productive discomfort’
19
Q
what are the 4 main sources of nutrients?
A
- micronutrients
- macronutrients
- fibre
- water
20
Q
define the term “nutrition”
A
Science of food
Helps teach about healthy diet that contains adequate amounts of all essential nutrients
21
Q
what are micronutrients?
A
vitamins and minerals
22
Q
what are macronutrients?
A
Proteins, fats and carbohydrates
Provide energy: calories
23
Q
what is a kilocalorie (Calorie)
A
the amount of energy that is required to raise 1 kg of water 1 degree Celsius
24
Q
1 gram of carbohydrate provides __ calories of energy
A
4
25
1 gram of fat provides __ calories of energy
9
26
1 gram of protein can provide __ calories of energy if it is not used for tissue building and repair
4
27
1 gram of alcohol provides __ calories of energy
7
28
2 types of carbohydrates
sugars, starches
29
5 types of fat
1) saturated/unsaturated
2) trans fats
3) cholesterol
4) HDL and LDL
5) triglycerides
30
2 types of proteins
complete, incomplete
31
Primary source of energy
55-60% of daily caloric intake
Used by the body easily and quickly
Used first, before fats and proteins
Sugars and starches
carbohydrates
32
simple carbohydrates that provide energy
sugars
33
glucose
simple carbohydrate
- blood sugar
- primary energy source (vegetables, fruits, and honey)
34
fructose
simple carbohydrate
| -fruit sugar (fruits and berries)
35
lactose
double carbohydrate
| -milk sugar
36
sucrose
double carbohydrate
| -table sugar (sugars beets or cane)
37
which is the recommended form of carbohydrates?
starches
38
grains, vegetables and fruits are all examples of __________
starches
39
Foods high in complex carbs also tend to provide _______, _______, ________ and _______ in addition to energy
vitamins, minerals, water and protein
40
what is the brains one source of fuel?
glucose
41
3 fatty acids + 1 glycerol = ?
1 triglyceride
42
what is the most concentrated form of energy?
fat (lipids)
43
name 5 functions of fats (lipids)
Aid absorption of fat-soluble vitamins (A, D, E, and K)
Involved in synthesis of hormones
Add flavor and texture to food
Cushion body’s organs
Insulate our bodies
44
Should be consumed in moderation because linked to high cholesterol and heart disease
Dominant in animal fat and some plant oils
Solid at room temperature
No double bonds between carbon atoms in fatty acid molecules
saturated fats
45
May lower cholesterol and protect against heart disease
Dominant in plant oils
Liquid at room temperature
Have double bonds between carbon atoms in fatty acid molecules
unsaturated fats
46
Found in junk foods, mass-produced baked goods, margarines, etc.
Produced through hydrogenation of unsaturated fats
trans fats
47
what is hydrogenation?
Turns double bonds into single bonds
| Yields more solid product and extends shelf-life
48
Type of fat that circulates in the bloodstream
Essential component of human tissues because strengthens cell’s walls
Needed for making nerve covering, hormones and vitamin D
cholesterol
49
LDL (low density lipoprotein)
Carries cholesterol to body’s cells
| “Bad”, because high amounts of cholesterol in the blood are deposited as plaques on blood vessels
50
HDL (high density lipoprotein)
Carries cholesterol back to the liver where it is removed from the body
“Good”, because high amount can protect against heart disease
51
triglycerides
Make up most of the fat in our diets
Also make up most of the fat in our bloodstream
High amounts, in combination with cholesterol, lead to plaque formation
Carried by very low-density lipoproteins (VLDL)
52
proteins have structural components necessary for building and repairing what 6 things?
```
Muscles
Bones
Blood
Enzymes
Hormones
Cell membranes
```
53
proteins are chains of _____________?
amino acids
54
__ out of __ amino acids cannot be synthesized in the body
9, 20
55
proteins are considered ________ if they contain all 9 essential amino acids
complete
56
what are the differences between complete and incomplete proteins?
Complete
Provide all essential amino acids
Animal products
Chickpeas, quinoa, soy
```
Incomplete
Don’t provide all essential amino acids
Many plant sources
Need to be combined
Importance of eating a varied diet
```
57
no more than ____ of our daily fat intake should be saturated
1/3
58
how much of the 3 major nutrients should we eat?
```
carbohydrates= 55%
fat= 30%
protein= 15%
```
59
what are the 2 classes of vitamins?
- water-soluble
| - fat-soluble
60
what are vitamins
Organic, carbon-containing substances that do not provide calories
Required in small amounts for growth, reproduction and health maintenance
61
coenzymes
facilitate actions of enzymes in chemical reactions and responses
62
Required in small amounts for body regulation, structure, growth and tissue maintenance, catalysts
minerals
63
Often ignored
Essential for life
Makes up a large percentage of our bodies and food
Medium for nutrient transport
Assists digestion and absorption
Temperature regulation
Base for body’s lubricants
Key role in chemical reactions
Should be combined with electrolytes in situations where physical activity persists beyond 60 minutes
water
64
soluble fibre
binds to cholesterol-containing compounds in the intestine and lowers cholesterol levels and slows down glucose absorption
65
insoluble fibre
absorbs water from intestinal tract and may play a role in intestinal cancer prevention
66
energy balance equation
describes relationship between energy input and energy expenditure
67
energy input
calories we consume in food
68
energy expenditure
calories we burn through exercise and bodily processes
69
what are the 6 components of the energy balance equation
1) energy intake
2) basal metabolic rate
3) thermic effect of food
4) non-exercise activity thermogenesis
5) thermic effect of PA
6) excess post-exercise O2 consumption
70
highest proportion of our total daily calories burned
BMR
71
Non-fat” or “fat-free” components of the body
| ex: Skeletal muscle, Bone, Water
Lean body mass
72
Fat body mass
total body fat
73
subcutaneous fat
fat that accumulates beneath your skin
74
visceral fat
fat that accumulates around organs
75
cons of BMI
Not useful for babies, children, teenagers, pregnant women, or very muscular people
76
In Canada, __% of adults are obese
25
77
Slight change in the energy balance occurring over a period of time and causing a gradual increase in fat mass each year
creeping weight gain
78
Failure to eat to the point of starvation due to intense fear of gaining weight
anorexia nervosa
79
Continual episodes of binge eating (large amounts of food consumed in a discrete period) followed by purging
bulimia nervosa
80
concentric action
Example: Flexion of biceps
Muscle overcomes a load
Shortens
81
eccentric action
Example: Extension of biceps
Muscle is overcome by a load
Lengthens
82
plyometric action
A rapid eccentric loading and muscle stretching followed by a strong concentric contraction
83
what are the 6 factors that influence muscle action?
```
Joint Angle
Muscle Cross-Sectional Area
Speed of Movement
Muscle Fibre Type
Age
Sex
```
84
maximal/ absolute strength
The maximum amount of force a person can generate in a single effort
ex: an athlete needing to overcome a partner or implement
85
anatomical position
Provides a starting or reference point, that permits the use of consistent terminology
Specifies locations of specific body parts relative to other body parts
86
lateral
Away from the midline of the body
87
medial
towards the midline of the body
88
distal
Further from some specified region
89
proximal
Closer to some specified region
90
anterior
in front of your body
91
posterior
behind your body
92
superior
above
93
inferior
below
94
supine
lying on your back
95
prone
lying face down
96
midsagittal/median plane
Divides body into right and left halves
97
frontal/ coronal plane
Divides body into anterior and posterior sections
98
transverse plane
Divides body into superior and inferior sections
99
dorsiflexion
bringing the top of the foot toward the lower leg or shin
100
plantar flexion
bringing the top of the foot away from the lower leg or shin
101
abduction
moving a segment away from the midline of the body
102
adduction
moving segment toward the midline of the body
103
medial rotation
rotation towards the midline
104
lateral rotation
rotation away from the midline
105
circumduction
A cone of movement that does not include any rotation
106
what is the function of the skeletal system?
- provide a supporting framework for movement
| - protect body organs
107
axial skeleton
- 80 bones
- Supports, stabilizes, and protects vital organs
- consists of the skull, the sternum, the ribs and the vertebral column
108
appendicular skeleton
- 126 bones
- Responsible for a large portion of movement
- consists of the pectoral girdle, the upper limb, the pelvic girdle and the lower limb
109
short bones
- include the bones of the ankle (tarsals) and wrist (carpals)
- good shock absorbers
110
long bones
- Include femur of the thigh, humerus of the upper arm, and others
- Any bone whose length greatly exceeds its diameter
- Provide levers for movement
111
flat bones
Include bones of the skull, scapula, ribs, sternum, and clavicle
Largely protect underlying organs
112
irregular bones
- Include bones of your face and vertebrae
- Bones that cannot be placed in other groups
- Fulfill special functions
113
sesamoid bones
- Includes the patella
| - Oval shape, like a pea, and found in tendons
114
what are the 2 classes of bone tissue
1) cortical/compact
| 2) cancellous/spongy
115
what are the differences between cortical bones and cancellous bones?
cancellous:
- low mineral density and high collagen
- flexible but not stress resistant
- shock absorption due to it's ability to change shape
- found in the vertebrae
Cortical:
- high mineral density and low collagen
- stiff and stress resistant but less flexible
- withstanding stress in areas subjected to high impact loads
- found in long bones
116
Bone composition:
| calcium carbonate and calcium phosphate
- 60-70% of the bone
- creates stiffness
- make bones resistant to pressing/squeezing forces
117
Bone composition:
| collagen protein
- Flexibility
- Resist pulling and stretching forces
i. e. tensile forces
- When lost bone becomes brittle
- as in ageing
118
Bone composition:
| water
- 20% of bone (vs. 60% of body)
| - Lower water composition makes bones stronger than other tissues
119
babies are born with ___ bones
300
120
Wolff's law of functional adaptation
bone adapts to applied loads
121
what are the 3 different muscle types?
skeletal, cardiac, smooth
122
skeletal muscle
Attached to bone
Contraction = body movement
Motor nerve control / voluntary
123
cardiac muscle
Heart contraction / beating
Very fatigue resistant
Has own intrinsic beat
Autonomic nerve control / involuntary
124
smooth muscle
Blood vessels & organs
Slow and uniform contractions
Fatigue resistant
Autonomic nerve control / involuntary
125
what are the origin and the insertion of a skeletal muscle?
origin: Closer to the centre of the body
- Attached to more stationary parts
insertion: Away from the centre of the body
- More mobile structures
126
fibrous joints
No movement
Absorb shock
Example: skull sutures
127
cartilaginous joints
Limited movement
Absorb shock
Example: intervertebral discs
128
synovial joints
Greatest degree of movement
Allow movement, most common
Example: hip joint/knee joint
129
what are the 6 types of synovial joints?
1. Hinge Joint (uniaxial)
2. Pivot Joint (uniaxial)
3. Condyloid Joint (biaxial)
4. Saddle-shaped joint (biaxial)
5. Ball and Socket Joint (multiaxial)
6. Plane Joint (biaxial)
130
hinge joint
Uniaxial
Has one articulating surface that is convex, and another that is concave
E.g., humero-ulnar elbow joint, interphalangeal joint
131
pivot joint
Uniaxial
One bone rotates around one axis
E.g., neck
132
condyloid (knuckle) joint
Biaxial (flexion-extension, abduction-adduction)
The joint surfaces are usually oval
One joint surface is an ovular convex shape, and the other is a reciprocally shaped concave surface
E.g., knuckles
133
saddle joint
Biaxial (flexion-extension, abduction-adduction)
The bones set together as in sitting on a horse
E.g., carpometacarpal joint of the thumb
134
ball and socket joint
Multiaxial (rotation in all planes)
A rounded bone is fitted into a cup-like receptacle
E.g., shoulder and hip joints
135
plane (gliding) joint
Uniaxial (permits gliding movements)
The bone surfaces involved are nearly flat
E.g., intercarpal joints and acromioclavicular joint
136
what are 5 functions of facial muscles?
Change expression
Display emotion
Form words
Close eyes to keep them moist and prevent discomfort
Close mouth to chew
137
the vertebral column is made up of 7 ________ vertebrae, 12 __________ vertebrae, 5 _________ vertebrae, 1 ________ and 1 ________
cervical, thoracic, lumbar, sacrum, coccyx
138
the vertebral column is made up of ___ vertebrae arranged in a cylindrical column
33
139
what are 4 functions of the vertebral column?
- Attachment for back muscles
- Protects the spinal cord and nerves
- Strong and flexible support; keeps body erect
- Absorbs shock through the intervertebral discs
140
what are 2 functions of the rib cage?
Give strength to chest cage and allow it to expand
| Protect chest area
141
what are the 3 parts to the sternum?
manubrium, sternal body, xiphoid process
142
anterior neck and back muscles:
| sternocleidomastoids
Originates from manubrium (sternum) and clavicle; inserts on the mastoid process of temporal bone
Allow to:
Flex head towards chest
143
posterior neck and back muscles:
| erector spinae
- Maintain erect position
- Anti-gravity muscles
- Stop working during loss of consciousness
- Body falls face forward when not working
144
what are the rotator cuff muscles of the shoulder? (SSIT)
- subscapularis
- suptaspinatus
- infraspinatus
- teres minor
145
muscles of the upper limb are primarily _______ or __________
flexors (anterior) or extensors (posterior)
146
how many muscles in a human body
660
147
4 functions of muscles
ventilation
digestion
pumping of blood
movement
148
Skeletal muscles work ____________ in _____________ to produce a desired movement
together, synchrony
149
flexion:
agonist contracts _________
antagonist relaxes __________
biceps
| triceps
150
extension:
agonist contracts ___________
antagonist relaxes ____________
triceps
| biceps
151
synergist
assists in muscle contraction to compliment flexion
152
fixator muscle
contracts to steady scapula closer to body
153
myofilaments
thin filaments with actin proteins
| thick filaments with myosin proteins
154
what's the main difference between skeletal, cardiac and smooth muscle?
cardiac and skeletal muscle have striations and smooth muscle does not
155
explain the sliding filament theory
1. motor nerve activates muscle fibre
2. myosin head temporarily attaches to actin; cross-bridge formation
3. cross bridges move similar to stroking of oars
4. action filaments move and sarcomere shortens
156
what are the 2 muscle fibre types?
slow twitch muscle fibre
| fast twitch muscle fibre
157
5 characteristics of fast twitch muscle fibre (type 2)
- appears white
- fast contraction
- anaerobic
- fatigue fast
- large fibres
158
5 characteristics of slow twitch muscle fibre (type 1)
- appear red
- slow contraction
- aerobic
- fatigue resistant
- small fibres
159
motor unit
- group of fibres activated via the same nerve
- basic functional unit of muscular activity
- one motor unit per muscle fibre
- each mogir unit can consist of different muscle fibres but of the sane type (FT or ST)
- each muscle can be composed of different motor units
160
Number of motor units per muscle:
| describe precise movement
- many motor units per muscle
| - few muscle fibres per motor unit
161
Number of motor units per muscle:
| describe powerful movement
- few motor units per muscle
| - many muscle fibre per motor unit
162
all or non principle
- an impulse of a certain magnitude is required to cause fibres to contract
- all muscle fibres that make up a single motor unit will contract maximally if the magnitude is reached
- an impulse of smaller magnitude will not cause a muscle contraction
163
activation threshold
- every motor unit has a specific threshold that must be reached for activation
- a weak nerve impulse activates those motor units that have a low threshold
- a stronger nerve impulse will additionally activate motor units with higher thresholds
- as the resistance increases, more motor units must be activated by stronger, more intensive impulses
164
intramuscle coordination
capacity to activate different motor units at the same time
-impossible to activate all motor units of a muscle at the same time
(trained athletes 85%, untrained individuals 60%)
165
muscle force deficit
difference between assisted and voluntarily generated maximal force
166
intermuscle coordination
the capacity to activate different muscles to produce a movement
167
biological adaptation
performance improvements through strength training
| -reflected in increased strength
168
muscle performance capacity is determined by which 5 factors?
- fibre diameter
- intra/inter-muscle coordination
- nerve impulse frequency
- energy stores
- capillary density
169
static muscle action
- no movement
| - no visible change in muscle length
170
relative strength
Proportion of maximal strength relative to body mass
Maximal strength / Body mass = Relative strength
Athletes needing to overcome their own body mass
171
muscular endurance
Ability to resist muscular fatigue in strength performance of longer duration
172
hydrolysis
Energy liberated for muscle contraction
| ATP Adenosine Diphosphate (ADP) + free phosphate (P)
173
ATP resynthesis
Energy from breakdown of carbohydrates, protein and fat
| ADP + P = ATP
174
What are the 3 energy systems?
Immediate Energy: Phosphagen System
Short-term Energy: Glycolytic System
Long-term Energy: Oxidative System
175
phosphagen system
Anaerobic Alactic System
Small amounts of muscle CP and ATP stored, so…
Short duration, very high intensity activities
E.g., shot put, sprint, weightlifting
During rest, phosphate from ATP is donated to CP as a method of energy storage
176
glycolytic system
Anaerobic Lactic System
```
Glycolysis
Glycogen (muscle) or glucose (blood) breakdown to eventually yield 2 ATPs
```
Low rate: pyruvic acid-pyruvate
- Shuttled to mitochondria for aerobic metabolism
High rate: pyruvic acid-lactic acid
- Stored in muscle until rest or enters Cori cycle in the liver
177
anaerobic threshold
the point during exercise when you begin to feel discomfort and burning sensation in the muscles
178
oxidative system
Aerobic System – for activities below the anaerobic threshold
-oxidative phosphorylation: turns carbohydrates, fat and protein into many ATP
Most important energy system, provides broad range of activities (2 mins to 2 hours)
Low and moderate intensities
< anaerobic threshold
Low lactic acid levels
Requirements:
Enough muscle mitochondria
Sufficient O2 supply
Enzymes and intermediate by-products are not rate limiting
179
3 functions of the cardiovascular system
- Supplies muscles and organs with O2 and nutrients
- Removes metabolic by-products from tissues
- Critical for performance
* Enhanced by training
PERS 1500
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