1
Q
if you want to do one thing to improve your health what should you do?
A
regular physical activity, avoiding excessive sitting, proper nutrition, avoiding addictive behaviour
2
Q
what are the three components that determine our health and longevity?
A
- environment, behaviour, genetics
- only environment and health behaviours are controllable factors
3
Q
what is the difference between allostasis and homeostasis ?
A
allostasis helps the body to adapt to changes in the environment, homeostasis works to maintain a balance for the conditions in the body
4
Q
what are the big six factor of death related to lifestyle choices?
A
- smoking
- high blood pressure
- high body mass index
- physical inactivity
- high blood sugar
- high total cholesterol
5
Q
What is the recommended amount of moderate intensive physical activity MIPA and Vigerous intensive physical activity one should do in a week?
A
150- MIPA
75 min- VIPA
6
Q
what are some long term adaptions for ET- exercise ?
A
- maintain “youthful” left ventricular compliance and distensibility- more blood can pump out of heart and more blood into the heart
- reduce central arterial stiffness
- reduce central blood pressure
7
Q
What are some complication for too much exercise?
A
-accelerated coronary artery calcification
(calcium buildup within the walls of the arteries)
- Myocardial fibrosis (increase in the collagen volume of myocardial tissue)
- partial fibrillation ( irregular heath rhythm (arrhythmia) due to electrical signals disturbances in the heart)
- higher rise of sudden cardiac death
8
Q
how does exercise help brain function?
A
- increases blood flow to the brain
- facilitates removal of metabolites
- preventing the build up of plaques
- prevent dementia and Alzheimer’s later in life
- release of the protein-deprived neurotrophic factor (strengthening connections between brain cells)
- increases dopamine, glutamate, norepinephrine and serotonin
9
Q
what does sitting disease cause?
A
- firstly it is a prolonged sitting over 4 hours a day
- increased disease risk: even for individuals who exercise 5 times/week for 30 minutes/session
- metabolic problems such as reduced insulin sensitivity and increased abdominal fat
10
Q
what is the solution to Sitting disease or inactivity in one’s life?
A
increase NEAT and reduce sedentary lifestyle
- stand and move after every 30 minutes of inactivity
take intermittent 5-minute breaks for every half hour of uninterrupted sitting
- 1000 steps per day
11
Q
what is NEAT stand for?
A
non-exercise activity thermogenesis
is known under a new category of movement
12
Q
what is exercise?
A
requires planned, structured, and repetitive bodily movement
- improves or maintains one or more components of physical fitness
13
Q
what is physical activity (PA)
A
bodily movement produced by skeletal muscles requires energy expenditure
-light, moderate to vigorous PA
14
Q
examples of health-related fitness?
A
- ability to perform activities of daily living without undue fatigue
- cardiorespiratory or aerobic edurance
- muscular fitness (which refers to muscular strength and endurance)
- muscular flexibility
- body composition
15
Q
what is skill-related fitness
A
fitness components important for success in skillful activities and athletic events
- agility and balance
- coordination and reaction time
- speed and power
required for general health promotion and wellness
16
Q
what are examples of light PA ?
A
uses <150 calories/day
- walking to and from work, taking stairs, and household chores
17
Q
what are examples of moderate PA?
A
uses 150 calories/day or 1000 calories/week
- brisk walking or cycling and raking leaves
18
Q
What are examples of vigorous PA ?
A
requires > 6 METs energy per day
- sports and exercise
19
Q
What is MET?
A
amount of/unit of energy people consume
20
Q
what are the two types of external obstacles to healthy behaviour?
A
physical and social obstacles in the environment
- these obstacles promote unhealthy practices and social norms called anchor points
21
Q
what are anchor points?
A
anchor points are social norms that individuals use as a reference when considering a new behaviour
- just because everyone else does it
- going lunch 12
- social norms trends that they are going to take cars everywhere
22
Q
what are some examples of anchor points?
A
lack of sidewalks, bike lanes
- unhealthy choices in grocery stores
- classrooms and workplaces built for sitting
- uninterrupted sitting while watching tv
23
Q
what part of the brain forces us to create habits and practice what we enjoy?
A
basal ganglia
24
Q
what does substantia nigra / basal ganglia/striatum release?
A
dopamine, thoughts, emotion, movement-related
25
what is dopamine?
- gives us sensation of pleasure, and happiness, and contributes to our movement
26
what fights against basal ganglia in the brain?
the prefrontal cortex- planning, changing core values and overruling instant reward as we seek long-term gratification
27
what is the prefrontal cortex responsible for?
- reminding us who we are
-it puts a brake on impulsive behaviour
- predicts likely outcomes based on prior experience
- serotonin is released
healthy levels of serotonin, the confidence chemical, is critical for delayed gratification
28
what are the 4 theories of behavioural change?
1. learning theories (increased knowledge of obesity)
2. problem-solving model (for example reducing BP changing habits and reduce BP it will be rewarding )
3. social cognitive theory - behaviour change is influenced by the environment and personal factors. (family and friends)
4. relapse prevention model - people are taught to anticipate high-risk situations and develop action plans to they won't happen again
29
What do the SMART goals stand for?
Specific
measurable
acceptable
realistic
time specific
30
why does body composition matter?
establishes the risk for premature illness and death is increased for overweight or underweight individuals
31
what is the calculation of BMI?
weight (kg)/height(m) squared
32
what is an obese range of BMI
>30kg/m2
33
what is underweight BMI?
34
what is overweight BMI?
25.0 to 29.9 kg/m2
35
what are some limitations of BMI?
1. one does not associate fat mass (fat) with fat-free mass (muscle on the bone)
2. is the fat mass located around the heart, around the abdomen, visceral, internal, or subcutaneous
36
what does BMI have that other ways of seeing fat don't?
direct relationship with cardiovascular diseases, high BMI higher risk of cardiovascular diseases etc...
- linear relationship
37
define obesity?
body mass index of 30 kg/m2 or higher is used to identify obesity
- obesity is the result of complex relationships between genetic, socioeconomic, and cultural influences
38
what are the two different types of obesity that tell us where people most commonly store fat?
android obesity - fat stored in the trunk of or abdominal area more common in males
gynoid obesity- fat stored around the hips and thighs
more common in females
39
what is the two-component (dimension) model
fat+fat free mass ( don't say whether it is muscle, bone, or muscle) body component
- limitation we don't know what fat-free mass is bone density, water, or muscle
- more precise than BMI
40
what are the assumptions in the two-component model for body composition?
1. the density of Fat for everyone is = 0.9
- not true some people it's dense some people it is loose
2. Density of Fat-free mass= 1.11
- not true density of bone more than protein
3. densities of the various tissues composing FFB (fat-free mass) are constant within an individual
4. densities of fat and FFB components are the same for everyone
5. Individuals in society are compared to the reference body only in the amount of body fat
- does not consider different ethnic backgrounds or females and males
41
what is the multi-component model of body composition?
- eliminate systematic error
- measure %water and % bone mineral density
- puts body mass into water, fat mass, protein mass
- reference model/method (gold standard test)
- population-specific reference and formulas predict from age, sex, ethnicity
42
what is essential fat?
needed for normal physiological function
- found within tissues such as muscles, nerve cells, bone marrow, intestines, heart, liver and lungs
43
what is storage fat?
stored in adipose tissue
- subcutaneous fat
- visceral fat
44
what is subcutaneous fat?
found just beneath the skin `
- assists in releasing beneficial hormones, suppressing appetite, burning stored fat, and increasing insulin sensitivity
- NOT BAD creates insulin activity
45
what do males have more compared to women in terms of body comp?
more muscle
46
what do females have more compared to men in terms of body comp?
essential fat
47
what do females and males have in common in terms of body comp?
storage fat
- bone marrow density is almost the same slightly higher for males
48
what is visceral fat?
found around the major body organs
- also known as intra-abdominal fat
- poser greater health risk for disease than subcutaneous fat
- metabolizes into fatty acids more readily than subcutaneous fat
- regular exercise leads to a significant reduction of visceral fat
49
what are the functions of storage fat?
stores calories when needed
- releases hormone that controls metabolism
- helps in retaining body heat
- acts as padding against physical trauma
subcutaneous right under the skin or visceral fat around organs
- calorie, helps with energy
- important to release hormones for appetite and metabolism
- more storage fat surplus appetite keeps you from eating too much
- helps maintain heat
50
what is essential fat?
fat that is found in our muscles and helps us with oxidative response in the body
- have around the nerve in terms of myelin, cell bodies, membrane, bone marrow, intestine, heart
- essential fat is not used for energy PRODUCTION
- may be used when starvation occurs
51
what does lean muscle mass decrease?
muscle and bone density
- but increases fat mass
52
would you rather have more subcutaneous fat vs visceral fat?
subcutaneous since less risk of cardiovascular risk
53
what are the three techniques to assess body comp?
skinfold thickness
bioelectrical impedance
dual-energy x-ray
54
what is Skinfold method SKF and what are their assumptions?
- indirect measurement of subcutaneous body fat
- SKF is a good measure of subcutaneous fat
- the distribution of subcutaneous fat can be 40-90% of total fat. This method does not consider that, this method does not consider the wide distribution between men and females
- the sum of SKF from multiple sites is used to estimate total body fat
55
how do you measure SKF for men and women?
men: chest, abdomen, thigh
women: triceps, stomach thigh
56
what is the bioelectrical impedance analysis (BIA)
- noninvasive- indirect method of measuring FFM, not fat mass
- sensors are applied to the skin and a weak electrical current is run through the body to measure its electrical resistance
- sending electrodes to hand and legs, current the speed of this current from one end to another determines FFM
- have to calculate fat mass since water conductor
57
-fat is
- water is...
resistance current
electric conductor
58
what is the dual-energy X-ray absorptiometry?
dxa
- three-component (3c) model
- uses dual X-ray beam frequecies
- safe and rapid
- low radiation exposure
- minimal client effort
the best method to estimate the mineral contribution to FFB
59
what does one need to know about Dual-energy X-Ray?
fasting prior DXA increases testing accuracy
DXA requires minimal client participation
not recommended to pregnant women
- only test that allows us to see visceral fat
60
what are some health risks of obesity?m
- hypertension
- ischemic heart disease
- stroke
- menstrual irregularities
- gallbladder disease
- cancers
- osteoarthritis
- dyslipidemia
- glucose intolerance and diabetes
-obstructive pulmonary disease
61
what are some health risks of being underweight?
malnutrition
- anorexia
- renal and reproductive disorders
- osteoporosis
- cardiac Arrhythmias
- fluid-electrolyte imbalances
62
what is energy balance?
energy intake= energy expenditure
positive weight gain take more calories than what you consume
negative= weight loss
63
what is a kilocalorie? (kcal)
unit of heat energy
64
which consists of carbs, protein, and fat have the highest amount of energy outside of energy?
in terms of energy overall... outside is
fat
65
which consists of carbs, protein, and fat having the highest amount of energy inside of the body per molecule of oxygen.
carbohydrates
66
which of these molecules (carbs, protein, fat) per gram is more efficient for the human body?
carbohydrate same amount of oxygen carbs produce more energy
67
Which molecule (carbs, protein, fat) is more efficient without oxygen
fat is more energy but relative to oxygen is less efficient
68
what is Total energy expenditure?
RESTING METABOLIC RATE
+
DIETARY THERMOGENESIS
+
EXERCISE ACTIVITY THERMOGENESIS
+
NEAT: non-exercise activity thermogenesis
69
what is the largest contributor to TEE total energy expenditure?
RMR resting metabolic rate
Your resting metabolic rate is the amount of energy that your body needs to function while at rest. RMR accounts for additional low-effort daily activities on top of basic body functions.
- fat-free body mass
- sleeping metabolism
-arousal metabolism
- 60-75%
70
what is the thermic effect of PA physical activity
(duration and intensity)
- in occupation
- in home
- going to school
- playing sports
- makes up 15-30%
71
what is the thermic effect of feeding?
food intake, cold stress, thermogenic drugs
the amount of energy it takes for your body to digest, absorb, and metabolise the food you eat.
- obligatory thermogensis
- facultative thermogenesis
- eat protein thermic effect higher
- eat carbs thermic effect is lowers
- makes 10% of contribute to TEE
72
what is obligatory thermogenesis?
- genetics, cannot change
- genetically someone can have more metabolism
73
what is facultative thermogenesis?
displaying more energy due to environment and where you live superimposed on genetics
- cold, heat, environment
74
what is energy balance?
gain weight: positive energy balance
lose weight: negative energy balance
75
for every pound of fat you need how much kcal
3500
76
exercise conserves?
Fat-free mass
77
what is neuromuscular fatigue?
cannot produce enough FORCE
78
what is the correct definition of neuromuscular fatigue? and what is the false
an exercise-induced decline in maximal muscle force or power production capacity (reduction is maximum force output)
wrong: a failure to maintain the required force during a given task
79
what does MVC stand for
maximum voluntary contraction
80
when does fatigue start during a workout?
immediately after muscle contraction.
81
what is perceived fatigability?
the state of fatigue when you are at rest or not working out
1. homeostasis ( blood glucose, hydration, neurotransmitters in the brain)
2. psychological state ( arousal, expectations, mood, pain)
- it is SUBJECTIVE based on a scale from 0-10
82
what is performance fatigability?
fatigue felt when working out or in motion
1. contractile function ( calcium kinetics, force capacity, blood flow, metabolism) muscle force output
2. muscle activation ( voluntary activation, activation patterns, motor neurons, afferent feedback, neuromuscular propagation)
- OBJECTIVE can be measured
83
what is the central nervous system?
brain
spinal cord
central fatigue
brain to spinal cord or till (motoneuron pool output)
84
what is PNS peripheral nervous system
muscle units
peripheral fatigue coming from muscle
motor axon conduction down
85
what is the neuromuscular system?
brain to spine to muscle
the pathway
86
what is the grey matter in the brain?
the cell body of all the neurons
87
motor nerves are what?
efferent gets the signal from the brain and brings it to the muscle
we have 31 pairs of motor nerves in the body
88
sensory nerves are what?
afferent brings the signal from muscle to the brain
89
what is the white matter?
the axon of neurons which are myelinated
90
what is a motor unit?
makes up the functional unit of the movements
one alpha motor neuron + all other muscle neurons
- consists of alpha motoneurons and the specific muscle fibres that it innervates
91
what is the all-or-none principle?
all of the muscle fibres innervated in a motor neuron fibres innervated in a motor neuron are stimulated to contract
92
When action potential reaches the muscle fibers what happens after that?
action potential activates the vesicles to merge the presynaptic area and releases acetylcholine, then acetylcholine passes the signal through the receptors and reaches the surface membrane of the muscle
93
what is regor?
muscles stiff since myosin attaches to actin, which means no ATP to sit on myosin head it won't release the actomyosin bond
- animal dies and stiff
94
what is the sliding filament theory?
1. action potential comes from the t-tubule system which causes ca2+ to release from the sarcoplasmic reticulum
2. there are two components in the muscle the actin and the myosin
3. The myosin head wants to attach to actin to contract this happens when an ATP comes to sit on the top of the head which hydrolyzes and becomes ADP which then attaches allowing the contraction to happen
3. once the AtP is attached in order to release the head pulls back known as a power stroke which then allows the ADP and P to release the head
4. in order for relaxation to take place in the muscle another ATP needs to land on the head for this to happen which releases the head from the actin
5. Relaxation takes place when the troponin-tropomyosin takes inhibitory action which does not allow contraction to take place or in other words does not let the myosin head bond
6. Ca2+ then binds to the actin which Allows the tropin-tropomyosin to move off the actin allowing the cycle to repeat
95
what are the key points of fast fatigable FF: type 2x muscle units?
they are the strongest mostly used when heavy-lifting
- but they get tired the fastest
96
what are the key points for fast fatigue-resistant muscle units also known as FR: Type IIa
- generate less force
- they can sustain force for longer periods of time
97
what are the key points for slow S: Type 1 motor units?
they are the slowest oxidative muscle fibre
- they can sustain force for so long unlimited time
98
what types can't be converted to each other?
type two can't be converted to. type 1
but type 1 can be attached to type II making similar characteristics to type 1 on type II
99
what is Epimysium?
connective tissue that surrounds the entire muscle tissue
100
What is perimysium?
connective tissue surrounding a bundle of muscle fibres
101
what is the endomysium?
connective tissue that surrounds the INDIVIDUAL muscle fibres
102
what is Fascicle?
group of muscle fibers bundles as a unit within a muscle
103
what is Sarcolemma?
the plasma membrane that surrounds one single muscle cell
104
what is a sarcomere?
the basic contractile unit of muscle fibre
105
when does superimposed twitch take place during maximal voluntary contraction?
it takes place when not all the muscles contract at once if they do not happen voluntary superimposed twitch takes place so that it can contract fully (all the motor units)
106
when you have increased superimposed twitch is?
deficient from central fatigue
107
when you have decreased superimposed twitch is?
deficient from peripheral fatigue
108
Is it possible to measure voluntary activation or central fatigue?
the higher the VA the lower central fatigue
the lower the VA the higher the central fatigue
109
what is MVC force output?
the maximal voluntary force that your central nervous system + your muscles (i.e peripheral system) can produce
110
what does the reduction in MVC not inform us about?
whether the deficit is from the brain or the muscle
111
What does larger SIT after fatigue mean?
means a reduction of CNS to drive muscle voluntarily
112
what does smaller resting twitch after fatigue mean?
a reduction of the excercises muscle ability to produce force. This is peripheral fatigue (this is not voluntary)
113
decreased voluntary activation mean?
central fatigue
114
to measure voluntary activation you need what?
Both SIT and resting twitch
115
what does high intensity excersise result in?
accumulation of metabolic by-products such as lactate and H+
116
what is the duty of the sensory afferent feedback model?
These metabolites activate sensory afferent neurons, called group III/IV afferent, which in return convey pain and related sensory signals to the brain
117
what does the brain do when fatigue and pain sensations activate the brain?
sends fewer voluntary motor signals to the skeletal muscles
118
what does an injection of fentanyl to the spinal cords do?
blocks the group III/IV afferents and maintains the voluntary motor drive to the exercising muscles
119
when do we know when the source of exercise is central fatigue?
long duration and intensity low cental fatigue
- SIT Big, resting with moderate decline
120
when do we know the source of exercise in peripheral fatigue?
high intensity is duration short peripheral fatigue
- potential to twitch low and decrease
121
Overall MVC or voluntary action does what after high intensity ( long) vs. low intensity (short) exercises?
decreases
122
What is the correct order of the following skeletal muscle components from smallest to largest?
sarcomere
fascicle
endomysium,
epimysium
123
Is it possible to measure central fatigue with superimposed twitch without resting twitch/potential to twitch?
no, you need potential to twitch/resting twitch
Knes 203
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