Term
| What is the difference between a trend and a fad? |
|
Definition
| A trend is a long term movement in time. A fad is a behavior/ fashion that becomes popular in a culture relatively quickly. |
|
|
Term
| According to the American Council on Exercise, what are the five recent fitness trends? |
|
Definition
a. Balance training increasing in popularity
b. Shorter duration workout become more widespread
c. Functional fitness and core strengthening
d. Families may increase outdoor activities
e. Participation in physical activity for socialization and motivation become more popular. |
|
|
Term
| What are the 3 primary ingredients in Red Bull? |
|
Definition
a. Caffeine
b. Tuarine
c. Glucuronolacton |
|
|
Term
| Why should a person be concerned with taking the three substances in the drink Red Bull? |
|
Definition
| uarine effects muscle contractions, especially that of the heart. The effects are magnified when combined with caffeine. There are also no published studies on the effects of glucuronolactone. |
|
|
Term
| What is the caffeine content of the energy drink Cocaine? |
|
Definition
|
|
Term
| What are some social concerns involved with having the drink cocaine available in society? |
|
Definition
| Because it is trying to imitate the effects of real drugs. |
|
|
Term
| What are some of the positive and negative aspects of the television show “The Biggest Loser”? |
|
Definition
Positive: Promotes weight loss through physical activity and proper nutrition.
Negative: Should weight loss be a competition? |
|
|
Term
| What are the 3 steps to evaluating a Healthy Body Weight? |
|
Definition
a. Measure body composition
b. Determine BMI
c. Assess the pattern of fat distribution |
|
|
Term
| What is a healthy body mass index (BMI) |
|
Definition
|
|
Term
| What are the four ways to measure body composition? |
|
Definition
a. Underwater weighing
b. Skinfold measurements
c. Bioelectric impedance analysis
d. Bod Pod |
|
|
Term
| What is a healthy pattern of fat distribution? |
|
Definition
|
|
Term
| What are the 3 genetic theories of obesity? |
|
Definition
a. Thrifty Gene Theory – a gene causes people to be energy “thrifty”
b. Set-Point Theory – Each person stays within a small range.
c. Leptin Theory – Leptin is a hormone produced by fat cells. Reduced leptin levels leads to increased food intake and reduced energy output. |
|
|
Term
| Obesity is associated with which health consequences? |
|
Definition
a. Diabetes
b. Premature death
c. Cancer |
|
|
Term
| What factors went in to calculating your calorie needs? (Know the elements of the EER equation) |
|
Definition
| Age, Height & Weight, Physical activity factor |
|
|
Term
| What 3 factors influence the “calories out” side of the equation? |
|
Definition
a. Basal Metabolism
b. Physical Activity
c. Thermic effect of food |
|
|
Term
| What is Basal Metabolism, and what can it be altered by? |
|
Definition
a. The energy needed to maintain vital body functions
b. Altered by: Genetics, Body composition, Biological sex & age, Growth & hormones, history of dieting, caffeiene, alcohol, medication, environment. |
|
|
Term
| Know the percent that each of the 3 contributors to “calories out” side of the calorie contribute to total energy out. |
|
Definition
|
|
Term
| What 2 components make up energy expended in physical activity? |
|
Definition
a. Size of muscle mass
b. Body Weight |
|
|
Term
| Define the Thermic Effect of Food |
|
Definition
| The energy it takes to digest and absorb nutrients |
|
|
Term
| what are the Biological processes that contribute to the thermic effect of food? |
|
Definition
| Mechanical Breakdown: Jaw work, GI tract muscle work. Chemical breakdown: HCL, Enzymes. |
|
|
Term
| What are healthy Weight Loss/Gain Strategies? |
|
Definition
a. Kcals in must be less than kcals out for weight loss
b. Kcals in must be greater than kcals out for weight gain. |
|
|
Term
| Why is the rise in the U.S. obesity rate considered an epidemic? What is the rate of obesity today, and what was the rate of obesity in 1960? |
|
Definition
a. Because there is a rapid spread or increase of occurrence.
b. 31% of people in America are obese.
c. 13% of people in America were obese in 1960. |
|
|
Term
| What is the definition of diabetes? How many Americans are currently diagnosed with diabetes? |
|
Definition
a. A disease in which the body does not produce or does not properly produce insulin.
b. Est. 13 million Americans have diabetes. |
|
|
Term
| What is insulin, where is it produced, and what is its role in maintaining normal blood glucose levels? |
|
Definition
a. Insulin is a peptide hormone produced in the pancreas.
b. Insulin transports glucose out of the blood stream and into the cells of the surrounding tissues. |
|
|
Term
| Why are obesity and diabetes are linked. What happens to body cells when exposed to elevated insulin levels over a long period of time? What happens to pancreatic cells when forced to produce insulin at abnormally high rates? What is the primary sign of Type-2 diabetes? |
|
Definition
| Chronic overeating results in greater production and secretion of insulin. Body cells can become resistant to insulin. The pancreas also works harder, which can lead to impaired functioning. This results in high levels of circulating blood glucose which is the primary sign of type 2 diabetes. |
|
|
Term
| What is the definition of Type-1 diabetes? At what age is Type-1 diabetes usually diagnosed, and what are some strategies Type-1 diabetics can use to maintain proper blood glucose levels? |
|
Definition
| Type 1 diabetes is an inability to produce insulin. Type 1 diabetes is diagnosed in children and young adults. Type 1 diabetics help regulate blood glucose levels by means of insulin injections, eating at regular intervals to avoid swings in blood sugar, and exercising regularly. |
|
|
Term
| What is the definition of Type 2 diabetes? What percentage of diabetics is Type-2? |
|
Definition
| Type 2 diabetes means that the body does not produce enough insulin or cells do not respond to the presence of insulin. 90% of diabetics are type-2. |
|
|
Term
| What are the concerns with having pre-diabetes? About how many people in the United States have pre-diabetes? |
|
Definition
| Pre-diabetes can only lead to having type-2 diabetes. Also long-term damage to the heart and circulatory system can occur with pre-diabetes. |
|
|
Term
| What are the 3 non-modifiable risk factors for diabetes we discussed? What are the 2 modifiable risk factors we discussed? |
|
Definition
a. Non-modifiable: Age, Ethnicity, and Genetics.
b. Modifiable: Physical Inactivity, and Obesity. |
|
|
Term
| Be familiar with the warning signs for diabetes. |
|
Definition
a. Frequent urination and excessive thirst.
b. Extreme hunger and/or weight loss despite adequate caloric intake. |
|
|
Term
| What is the main goal in treating Type-2 diabetics? What are the two strategies we discussed in class for doing this? |
|
Definition
a. Main goal is to lose weight.
b. Diet & Exercise. |
|
|
Term
| What is the definition of muscle strength? Muscle endurance? |
|
Definition
a. Muscle Strength: The amount of force a muscle can produce with a single maximum effort.
b. Muscle Endurance: The ability of a muscle or group of muscles to sustain a level of muscular force, (remain contracted) or to contract repeatedly. |
|
|
Term
| What is a muscle fiber made of? What is the effect of strength training on muscle fibers? What is the effect of inactivity on muscle fibers? |
|
Definition
a. Muscle fibers are made up of myofibrils.
b. Strength training increases the size of the muscle fibers and muscle architecture. |
|
|
Term
| Compare & contrast slow-twitch and fast-twitch muscle fibers in terms of how quickly they fatigue, speed and force of contraction, the energy system the use, and they types of activities they are used for. |
|
Definition
Slow Twitch: Fatigue resistant, don’t contract rapidly, rely primarily on oxidative energy system, and are used predominantly in aerobic activities.
Fast Twitch: Fatigue more quickly than slow twitch fibers, contract rapidly and forcefully, rely more on non-oxidative energy system, are used predominantly in anaerobic activities. |
|
|
Term
| What is a motor unit? What happens when more force is needed for a muscle contraction? |
|
Definition
a. Motor Unit: A motor neuron and all the muscle fibers it’s connected to.
b. As more force is needed, more motor units are recruited. |
|
|
Term
| What are the 3 physiological benefits of strength training? |
|
Definition
a. Increased muscle mass and size of muscle fibers.
b. Increased utilization and coordination of motor units.
c. Increased strength of tendons, ligaments, and bones |
|
|
Term
| What are the 5 other benefits of strength training? |
|
Definition
a. Improved performance of physical activities.
b. Improved body composition
c. Enhanced self-image and quality of life.
d. Improved muscle and bone health with aging.
e. Prevention and management of injuries and chronic disease. |
|
|
Term
| How do we assess muscle strength? How do we assess muscle endurance? |
|
Definition
a. Muscle strength assessed by determining the 1 rep maximum.
b. Muscle endurance is assessed by counting the max number of reps of a muscular contraction. |
|
|
Term
| What is the difference between static and dynamic muscle fitness exercises? What is the difference between concentric and eccentric muscle contractions? |
|
Definition
a. Static exercise: muscle contraction without a change in the length of the muscle.
b. Dynamic exercise: muscle contraction with a change in the length of the muscle.
c. Concentric contraction: muscle applies force as it shortens.
d. Eccentric contraction: muscle applies force as it lengthens. |
|
|
Term
| Compare & contrast the advantages and disadvantages of using free weights vs. weight machines. |
|
Definition
a. Free Weights: Require more care, balance, and coordination.
b. Weight Machines: Safer, convenient, easy to use. |
|
|
Term
| How does the FITT principle apply to muscle fitness? Frequency (times per week, how often one should rest), Intensity (programs for building strength, endurance, and general fitness; # of sets, # of repetitions, types of exercise) |
|
Definition
F: 2-3 days/ week for major muscle groups.
I: build muscle: 80% of 1RM low reps. Build endurance 40-60% of 1RM high reps. For general fitness 70% of 1RM moderate reps.
T: Enough reps to fatigue the muscle.
T: Work all major muscle groups |
|
|
Term
| What are the major things one should do to ensure weight training is done safely? |
|
Definition
| Use proper lifting techniques, use spotters and collars with free weights, be alert for injuries, always warm up, and always cool down. |
|
|
Term
|
Definition
| Large complex molecules composed of amino acids. |
|
|
Term
| What is the difference between essential and nonessential Amino Acids? |
|
Definition
a. Essential: cannot be produced by the body and need to be obtained by food.
b. Non-essential: can be made by our bodies. |
|
|
Term
| What is the difference between Incomplete and Complete Proteins? What are strategies to get complete proteins? |
|
Definition
a. Incomplete proteins: does not contain all essential amino acids.
b. Complete proteins: contains sufficient amount of all nine essential amino acids.
c. Eat complementary proteins together is known as mutual supplementation. |
|
|
Term
| What are the major roles of proteins in our bodies? |
|
Definition
| Contributing to cell growth, repair, and maintenance. Important for recovery from resistance training. They act as enzymes and hormones. Help maintain fluid, electrolyte and pH balance. In some cases they serve as an energy source. |
|
|
Term
| How Much Protein Should We Eat? (Guidelines, increased needs) |
|
Definition
a. Sedentary adults require 0.8g protein/ kg of body weight.
b. Non-vegetarian athletes require 1.2-1.7g protein/ kg of body weight daily
c. Vegetarian athletes should consume 1.3 – 1.8g protein/ kg of body weight daily.
d. Overall 12-20% of total energy intake daily. |
|
|
Term
| What are problems associated with eating too much protein? |
|
Definition
a. Excess protein is converted into fat and stored.
b. High Cholesterol
c. Possible bone loss
d. Kidney Disease |
|
|
Term
| What are good sources of protein? |
|
Definition
| Meats, Dairy Products, Soy Products, Legumes, Whole grains, and nuts. |
|
|
Term
|
Definition
| People who choose not to eat animal products (for the most part) |
|
|
Term
| Why do individuals choose to become Vegetarians? |
|
Definition
|
|
Term
| What are the health benefits of vegetarianism? |
|
Definition
| Lower in saturated fats and cholesterol. Fewer digestive problems. |
|
|
Term
| Know the Challenges and Strategies for vegetarianism |
|
Definition
| a. Vegetarian diets can be low in vitamins and minerals. Vegetarians must plan a balanced and adequate diet. |
|
|
Term
| What are some of the popular diets? Know the theories and concerns behind the high-protein, high-carbohydrate, and portion-controlled diets. |
|
Definition
a. High Protein: carb restriction forces the body to use fat as fuel. Long-term restriction forces body into ketosis.
i. Atkins
ii. South Beach
iii. Zone Diet
b. High Carb/ Low Fat: complex cars satisfy the apetite because they are converted more slowly into blood sugar. Excess carbs are stored as fat, fat may also create feelings of satiety.
i. Pritikin Principle
ii. Dr. Dean Ornish: Eat more, weigh less.
c. Portion Controlled: People need help with stopping their intake, so they make serving size meals. The problem is you can always just grab more food.
i. Weight Watchers |
|
|
Term
| What are the 4 common elements of popular/fad diets? |
|
Definition
a. Low in calories
b. Omit certain food groups
c. Promote the loss of water weight.
d. Can result in long-term problems including G.I. distress and ketosis. |
|
|
Term
| What are the 4 types of CVD we discussed in class? |
|
Definition
a. Coronary heart Disease – Problems with blood vessels of the heart
b. Peripheral Vascular Disease – Problems with systemic blood vessels
c. Congenital Heart Disease – Structural defects and arrythanias in newborns
d. Rheumatic Heart Disease – Inflammation of the heart muscle |
|
|
Term
| What are the mechanisms of CVD related to blood vessel health? Blood health? Heart health? |
|
Definition
a. Blood Vessel Health: High blood pressures, Atherosclerosis
b. Blood Health and Clots: In heart heart attack, in brain ‡ Stroke
c. Heart Health: Congestive heart disease ‡ the heart losses the ability to pump out all blood that retuns to it resulting in accumulation of blood in the veins. |
|
|
Term
| What are the 4 stages of atherosclerosis? |
|
Definition
a. Trauma to the wall of the artery
b. Invasion of the site by immune system
c. Lipid accumulation and plaque formulation
d. Lesion Maturation |
|
|
Term
| Where does blood cholesterol come from (2 sources)? |
|
Definition
a. Produced by the liver
b. Consumed in the diet |
|
|
Term
| What are healthy and unhealthy blood cholesterol levels (total, LDL, HDL)? |
|
Definition
HDL: greater than 50 mg/dl is desirable, less than 35 g/ dl high risk.
LDL: less than 130 mg/ dl is desirable, greater than 160 mg/dl is high risk. |
|
|
Term
| Be able to recognize the definition of antioxidants and be able list them. |
|
Definition
a. Antioxidants: A set of complex compounds capable of protecting against free radical (O2-) damage.
b. Vitamin E, Vitamin C, Selenium, Carotenoids (which include Beta-carotene, Lycopene, Xenozanthane), also Fruits, veggies, green teas, and coffee. |
|
|
Term
| Be able to explain how physical activity can protect against CVD mortality independent of body composition. (Hint: think of the graph) |
|
Definition
| Increases blood vessel dilation, Lowers blood pressure, lowers atherosclerosis. Also increases HDL blood cholesterol, and makes heart muscles stronger. |
|
|
Term
| Be familiar with the nutrition & physical activity CVD risk reduction strategies we discussed. |
|
Definition
| Maintain healthy weight range, don’t eat too much sat. fat, simple carbs, alcohol, dietary cholesterol, salt, eat enough micronutrients and antioxidants, drink enough water. |
|
|
Term
| What is Osteoporosis? What 2 things need to be present for a person to have osteoporosis? |
|
Definition
a. A medical condition where bones become brittle and fragile due to loss of bone mass.
b. Low bone mass, and structural deterioration of bone tissue |
|
|
Term
| What is the prevalence of Osteoporosis |
|
Definition
a. 10 million Americans have the disease ‡ 80% are women
b. 34 million Americans have low bone mass, with significant risk for all ethnic groups, osteoporosis can strike at any age. |
|
|
Term
| what is the Risk of osteoporosis-related fracture? |
|
Definition
| 1.5k OP related fractures per year in the US. |
|
|
Term
| what are the Common fracture sites (by the number)? |
|
Definition
| Hip ‡ 300k/ year Vertebrae ‡ 700k/ year Wrist ‡ 250k/ year. |
|
|
Term
| What are the symptoms of osteoporosis? |
|
Definition
| There are often no symptoms for OP |
|
|
Term
| What are the key risk factors for osteoporosis? |
|
Definition
| Bone-related, Uncontrollable, Health Factors, Lifestyle, Dietary, Hormonal. |
|
|
Term
| What are the key prevention steps for osteoporosis? |
|
Definition
| a. Get calcium and vitamin D, do weight bearing muscle fitness exercises. Limit smoking and alcohol intake, talk to healthcare professional. |
|
|
Term
| What is Peak Bone Mass? At what age does it occur? |
|
Definition
| At age 20 ‡ 98% of bone density but can still build density to mid 30’s. |
|
|
Term
| At what age range does peak bone growth occur? |
|
Definition
|
|
Term
| What are the Key Bone Nutrients? |
|
Definition
|
|
Term
| What are Food Sources for Calcium? |
|
Definition
|
|
Term
| How can we obtain Vitamin D? |
|
Definition
| Through skin, Diet, and supplements |
|
|
Term
| Food sources for Vitamin D |
|
Definition
| Cod liver oil, and fortified foods (i.e. milk) |
|
|
Term
| What are Other Nutrients that affect Bone? |
|
Definition
• Has a positive affect: Iron, Phosphorous, vitamin C, and Zinc.
• Has negative effect: Caffeine, Vitamin A. |
|
|
Term
| What type of Exercise is recommended for bone health? What are some examples of exercise that aren’t beneficial for bone health? |
|
Definition
a. Weight bearing exercises: Jogging, Drop landings, Gymnastics.
b. Exercises that don’t help: Swimming, cycling, space travel? |
|
|
Term
|
Definition
| A group of related diseases characterized by abnormal and uncontrolled cell growth. |
|
|
Term
| What are the 3 Stages of Cancer? |
|
Definition
a. Initiation
b. Promotion
c. Progression |
|
|
Term
| Be familiar with the Cancer Lifestyle Risk Factors. |
|
Definition
a. Family and personal history of cancer
b. Tobacco use, sun exposure, environmental/ occupational exposure, poor nutrition, physical inactivity. |
|
|
Term
| What are the 4 classes of compounds that can increase your risk for cancer? |
|
Definition
| Ethanol (alcohol), Sat. Fats (animal products), nitrites/nitrates (smoked and cured meats), Chemicals in fried/ BBQ meats. |
|
|
Term
|
Definition
| Chemicals produced by plants that may help protect against cancer |
|
|
Term
| What are Antioxidants and how can they contribute to decrease cancer risk? |
|
Definition
a. Antioxidants are substances that protect against free radical damage.
b. They help enhance immune system, inhibiting growth of cancer cells, and prevent oxidation damage to cells. |
|
|
Term
| Which nutrients are considered antioxidants? |
|
Definition
| Vitamins; A, C, and E, Selenium, and Zinc. |
|
|
Term
| What are the 4 ways that physical activity protects cells from cancer? |
|
Definition
| Improving immune function, Increasing bowel motility, balancing hormone levels, and maintaining weight through energy balance. |
|
|
Term
| What are the 4 levels that an ecological model addresses? What is the unit of analysis in an ecological model? |
|
Definition
a. Intrapersonal variables
b. Public policy factors
c. Physical environment factors
d. Socio-cultural factors
e. The unit of analysis is the behavioral setting. |
|
|
Term
| What are the definitions of public policy, physical environment, and sociocultural interventions? Be able to give some practical examples of each. |
|
Definition
a. Public Policy: Create legislation and other social regulations to influence physical activity
b. Physical environment: Alter physical characteristics of the behavioral setting to influence physical activity.
c. Socio-cultural interventions: How can we create social norms in the behavioral setting to influence physical activity. |
|
|
Term
| What was the main focus of the Bicycle Transportation Alliance Study? |
|
Definition
|
|
Term
| What are the unique characteristics of walkable communities like the Edwards Addition in Monmouth? |
|
Definition
| a. Shopping services in walkable distances from residential areas. Combines living spaces that appeal to people in various phases of life. Includes common areas, schools, sports complex, grocery, coffee, wetlands. |
|
|
Term
| What is the focus of the Oregon Office of Energy with respect to physical activity environments? |
|
Definition
| They are trying to create developments where everything is within a short distance. |
|
|
Term
| What are the statistics on population growth on our planet? |
|
Definition
| 1930 – 2 billion people, 2200 – 10 billion (predicted) |
|
|
Term
| What are the three biggest pollution concerns for our planet? |
|
Definition
| Global warming, Thinning of the ozone layer, and acid rain. |
|
|
Term
| What are examples of individual behaviors that can promote planetary wellness? |
|
Definition
|
|
Term
| How can smoking impact your heart wellness? (3 different ways) How can alcohol do the same? Stress? |
|
Definition
a. Smoking: Increases LDL, decreases HDL and increases blood pressure. Causes blood platelets to become sticky. Damages endothelial lining of blood vessels.
b. Alcohol: Increases circulating blood lipid levels
c. Stress: can result in high blood pressure. |
|
|
Term
| Be able to recognize some common sources of stress and stress relieving techniques. |
|
Definition
a. Causes of stress: Major life changes, daily hassles, college stress, internal stressors, Interpersonal and social stressors, environmental stressors.
b. Managing stress: regular physical activity, nutrition, adequate sleep, spiritual wellness. |
|
|
Term
| Before forming relationships with others, it is important to do what? What are the three ways in which we can do this? |
|
Definition
| a. Creating a positive self-concept, feeling worthwhile and loved, developing a healthy level of self-esteem. |
|
|
Term
| Be able to recognize the 7 components of friendship and distinguish them from the 3 components that would be considered “beyond friendship”. |
|
Definition
| a. Companionship, respect, acceptance, help, trust, loyalty, reciprocity. |
|
|
Term
| What are the 3 elements of positive communication? What is the definition of each? |
|
Definition
a. Self Disclosure: revealing personal information to a person creating feelings of closeness.
b. Good listening skills: don’t interrupt use nonverbal feedback, and then clarify your understanding.
c. Feedback: Constructive responses that are positive, acknowledging that the other person’s feelings are valid. |
|
|
