Term
| What are the methods of assessing overweight and obesity? |
|
Definition
|
|
Term
|
Definition
measure of an adult's weight in relation to their height
Weight (kg)/ Height (m2) |
|
|
Term
| What BMI is considered underweight? |
|
Definition
|
|
Term
| What BMI is considered normal? |
|
Definition
|
|
Term
| What BMI is considered overweight? |
|
Definition
|
|
Term
| What BMI is considerede obese? |
|
Definition
|
|
Term
|
Definition
| BMI of 30 or greater increases the risk of chronic disease |
|
|
Term
| Why is BMI a bad indicator of percent body fat? |
|
Definition
| BMI does not consider the composition of body weight (proportion of muscle tissue vs fat tissue) |
|
|
Term
| What diseases are linked to obesity? |
|
Definition
-hypertension
-Type 2 Diabetes
-Coronary Heart Disease
-Stroke
-Gallbladder disease
-Osteoarthritis
-Sleep apnea and respiratory problems
-some cancers |
|
|
Term
|
Definition
| increase in fat cell size |
|
|
Term
|
Definition
| increase in fat cells, greater difficulty losing weight and maintaining weight loss (severe obesity) |
|
|
Term
| What happens to fat cells during weight loss? |
|
Definition
| fat cell size decreases, not fat cell number |
|
|
Term
| What happens to fat cells in severe obesity? |
|
Definition
| hyperplasia (increase in fat cell number) |
|
|
Term
| What happens in less severe obesity? |
|
Definition
|
|
Term
| What percentage of fat cells are genetically predisposed? |
|
Definition
|
|
Term
| What distribution of body fat is associated with chronic disease? |
|
Definition
| abdominal obesity (visceral fat, not subcutaneous fat |
|
|
Term
| Who has a higher rate of chronic disease (men vs women) and why? |
|
Definition
| men; have more visceral fat |
|
|
Term
| What population of women have similar rates of CVD as men? |
|
Definition
|
|
Term
| What causes individuals to gain weight? |
|
Definition
| energy intake > energy expenditure |
|
|
Term
|
Definition
| energy intake = energy expenditure |
|
|
Term
|
Definition
-Resting Metabolic Rate (RMR)
-Diet Induced Thermogenesis (DIT)
-Physical activity or exercise |
|
|
Term
|
Definition
| minimum amount of energy needed to sustain life; how many calories you burn at rest |
|
|
Term
|
Definition
| thermic effect of food; energy required to digest, process, and store food (10% of energy expenditure) |
|
|
Term
| What factors influence RMR? |
|
Definition
-body surface area
-growth and development
-sex
-stress
-thyroid hormone
-age
training status
-lean mass |
|
|
Term
| What percentage of total daily expenditure is used by RMR? |
|
Definition
|
|
Term
| RMR is influenced by growth and development. When is RMR high and when is it low in growth and development? |
|
Definition
high= puberty
slow= old age |
|
|
Term
| Which process in which energy can be expended is the most variable? What is the total daily expenditure? |
|
Definition
|
|
Term
| What percent of individuals regain the lost body fat after dieting within 2 years? Why? |
|
Definition
| 90%; they don't stick to their diet and have the same number of fat cells s it is easy for them to gain the weight back. |
|
|
Term
| What is the recipe for sucessful weight loss? |
|
Definition
-eat breakfast regularly
-weight themselves at least once a week
-only have 2 TVs in house
-watch less than 10 hours of TV per week
-availability to exercise/gym equipment at home
-limited high-fat foods in home
*low calorie, low fat diet
*exercise about 1 hour per day (expend 2500 calories per week) |
|
|
Term
| When is regualar exercise most critical? |
|
Definition
| initial body weight loss (low calorie diet) |
|
|
Term
| Why is regualr exercise critical? |
|
Definition
| maintains body weight loss (most important factor) |
|
|
Term
| To continue body weight loss, current physical activity guidelines suggest how much exercise? |
|
Definition
|
|
Term
| To maintaina healthy body weight, current physical activity guidelines suggest how much exercise? |
|
Definition
|
|
Term
| What is gastric bypass surgery? Who is elligible to have it? |
|
Definition
| small intestine is attached to a smaller stomach; morbidly obese (BMI > 40kg/m2) |
|
|
Term
| How is gastric bypass surgery successful? |
|
Definition
|
|
Term
| What is the risk with gastric bypass surgery? |
|
Definition
| malnutrition because stomach is smaller |
|
|
Term
| Which is riskier, gastric bypass or gastric lapband? |
|
Definition
|
|
Term
| How do extreme environments impact the body? |
|
Definition
| challenge or stress the body's ability to maintain homeostasis |
|
|
Term
| How do extreme environments affect the body's abilities? |
|
Definition
-exercise
-performance
-alters substrate use |
|
|
Term
| What happens to atmospheric pressure at higher altitudes? |
|
Definition
|
|
Term
| What happens to the concentration of O2, CO2, and N2 at altitude? |
|
Definition
|
|
Term
| What happens to partial pressure of O2, CO2, and N2 at altitude? |
|
Definition
|
|
Term
| What are the effects of altitude on performance for short term anaerobic performance? |
|
Definition
| lower PO2 has no effect on performance because O2 transport to muscle does not limit performance |
|
|
Term
| What are the effects of altitude on performance for long term aerobic performance? |
|
Definition
| lower PO2 results in poorer aerobic performance because we are dependent on oxygen delivery to muscle |
|
|
Term
| Why does short term performance slightly increase at altitude? |
|
Definition
| lower air resistance (air is denser so can go faster) |
|
|
Term
| How is maximal exercise affected at altitude? |
|
Definition
| decreased VO2 max at high altitude due to lower O2 extraction, decreased PO2, and fall in max cardiac output due to decreased maximal HR at altitude (decreased performance) |
|
|
Term
| How is submaximal exercise affected by altitude? |
|
Definition
higher HR due to lower O2 content of arterial blood
requires higher ventilation due to reduction in number of O2 molecules per liter of air |
|
|
Term
| T/F Ventilation increases with altitude? |
|
Definition
|
|
Term
| How do people adapt to altitude? |
|
Definition
| Produce more RBCs to counter the desaturation caused by the lower PO2 |
|
|
Term
| What adaptations can be seen in altitude residents? |
|
Definition
-higher arterial oxygen content
-higher VO2 max
-more RBCs |
|
|
Term
| How long does it take to exhibit adaptations to RBCs at altitude? |
|
Definition
|
|
Term
| When is altitude most detrimental to athletes? |
|
Definition
|
|
Term
| What are the challenges of high altitude climbing? |
|
Definition
-successful climbers have greater capacity for hyperventilation
-loss of appetite
-weight loss
-reduced Type I and Type II muscle fiber diameter |
|
|
Term
| What are the effects of hyperventilation in successful climbers? |
|
Definition
| drives down PCO2 and H+ in blood and allows more O2 to bind with hemoglobin at same PO2 |
|
|
Term
| What environmental factors influence heat injury? |
|
Definition
-temperature
-water vapor pressure
-acclimatization
-hydration
-clothing
-metabolic rate |
|
|
Term
|
Definition
| elevated body temp due to failed thermoregulation (>40 C is life threatening) |
|
|
Term
| What are the three heat related problems? |
|
Definition
-heat cramps
-heat exhaustion
-heat stroke |
|
|
Term
| What are the symptoms of heat cramps? |
|
Definition
| strong, painful muscle cramps |
|
|
Term
| What are the symptoms of heat exhaustion? |
|
Definition
| heavy sweating, rapid pulse |
|
|
Term
| What is the mildest and most extreme form of heat syndrome? |
|
Definition
heat cramps= mild
heat stroke= extreme (temp> 42 C, medical emergency, death) |
|
|
Term
| How does fitness prevent heat stroke and exhaustion? |
|
Definition
| Body can tolerate more work in heat, acclimatize faster and sweat more (more sweat glands to activate) |
|
|
Term
| How does acclimatization prevent heat stroke and exhaustion? |
|
Definition
| will lower body temp and HR response |
|
|
Term
| How many days does it take to become acclimatized? |
|
Definition
|
|
Term
| What are the two ways to prevent heat stroke? |
|
Definition
|
|
Term
|
Definition
| heat loss exceeds heat production, core temp below 35 C |
|
|
Term
| What happens when hypothermia drops more than 6 C? |
|
Definition
| -ventricular fibrillation -reduced brain blood flow -asystole - death |
|
|
Term
| What is the most important way to protect against heat loss? |
|
Definition
| maintain core temperature through fat insulation |
|
|
Term
| What is the natural insulation that prevents rapid heat loss when a person is exposed to cold? |
|
Definition
| subcutaneous fat (clothing extends this) |
|
|
Term
| How does heat production increase upon exposure to cold? |
|
Definition
-earlier onset of shivering in lean individuals
-resting VO2 and core temp maintained in fat individuals in cold water
-increased VO2 and decreased core temp in thin men |
|
|
Term
| What is the relationship between VO2 and body fat? |
|
Definition
|
|
Term
| What is the primary fuel for shivering? |
|
Definition
|
|
Term
| T/F Shivering can lead to muscle glycogen depletion |
|
Definition
|
|
Term
| Why is it good to live at high altitude for a trained athlete? |
|
Definition
| elicits an increase in RBC mass through increased production of eyrthropoietin (EPO). This may lead to an increase in VO2 max at sea level |
|
|
Term
| Why should a trained athlete living at high altitude train at sea level? |
|
Definition
-maintain high interval training velocity
-gain benefits of altitude (RBC) annd sea level (able to train harder) |
|
|
Term
| What are the principles of training? |
|
Definition
-overload
-specificity
-reversibility |
|
|
Term
|
Definition
| training effect occurs when a system is challenged at a level beyond which it is normally accustomed. System that adapts. |
|
|
Term
| What does specificity mean and what are the four things training is specific to? |
|
Definition
training effect is specific to...
-muscle fibers involved
-energy system involved (aerobic vs anaerobic
-velocity of contraction
-type of contraction (eccentric, concentric, isometric) |
|
|
Term
|
Definition
| gains are lost when overload is removed |
|
|
Term
| What are the metabolic responses to incremental exercise? |
|
Definition
-oxygen uptake increases linearly until maximal oxygen uptake (VO2 max) is reached
-VO2 max is affected by genetics and training, ceiling for delivery of O2 to muscle
-physiological factors influencing VO2 max: maximum ability of cardiorespiratory system to deliver O2 to the muscle |
|
|
Term
| How much can training influence VO2 max? |
|
Definition
|
|
Term
| How much of VO2 max is influenced from genetics? |
|
Definition
|
|
Term
| If we are genetically prediposed so highly for VO2 max why exercise? |
|
Definition
| Need to exercise to reach potential VO2 max |
|
|
Term
| Who has the largest gains in VO2 max once they begin exercising? |
|
Definition
| sedentary or low VO2 max people |
|
|
Term
| T/F Heart Rate Max can be improved with training and increases with old age? |
|
Definition
| False. HR Max is genetically set and decreases with old age |
|
|
Term
| Why does HR mx decrease as you get older? |
|
Definition
| SNS drive decreases as you get older which decreases HR max |
|
|
Term
| a-vO2 (arterial-venous oxygen)difference |
|
Definition
| How much O2 you extract from the blood. |
|
|
Term
| What happens to a-vO2 with exercise? |
|
Definition
| Increases and is high in trained individuals |
|
|
Term
| Why are there differences in VO2 max in different populations? |
|
Definition
| -primarily due to differences in SV max |
|
|
Term
| how can VO2 max be improved physiologically? |
|
Definition
-primarily increase in SV
-secondary is increase in a-VO2 |
|
|
Term
| How does SV increase with exercise training? |
|
Definition
-increase in Preload (EDV)
-increase in Afterload (TPR)
-increase in contractility |
|
|
Term
| how does preload increase with exercise training? |
|
Definition
-increase plasma volume
-increase venous return
-increase ventricular volume |
|
|
Term
| How does afterload increase with exercise training? |
|
Definition
-decreased arterial constriction
-increased maximal muscle blood flow with no change in MAP |
|
|
Term
| T/F changes in SV with exercise training occur slowly? |
|
Definition
| False. Changes occur rapidly, 11% increase in plasma volume within six days of training |
|
|
Term
| How is a-vO2 difference increased with exercise training? |
|
Definition
-increased muscle blood flow (decreased SNS vasoconstriction)
-improved ability of the muscle to extract oxygen from the blood with training (increased capillary density, increased mitochondrial number) |
|
|
Term
| How does VO2 max decreased with detraining? |
|
Definition
-decreased SV max (rapid loss of plasma volume)
-decreased maximal a-vO2 difference (decreased mitochondrial, decreased oxidative capacity of muscle, decreased Type IIa fibers and increased Type IIx fibers)
-initial decrease due to decreased SV
-later decrease due to decreased a-VO2 max |
|
|
Term
| What are teh structural and bichemical adaptations to endurance training? |
|
Definition
-increased capillary density
-increased number of mitochondria
-increase in glycolytic enzyme activity (PFK)
-increase in oxidative enzymes
-increase NADH shuttling system (NADH from cytoplasm to mitochondria) |
|
|
Term
| T/F You do not make more enzymes in glycolysis with training. |
|
Definition
| True. You increase the activity of enzymes instead |
|
|
Term
| How long does it take to significantly increase the number of mitochondria after training? |
|
Definition
| mitochondria double within five weeks of training |
|
|
Term
| How long does it take to significantly decrease the number of mitochondria after detraining? |
|
Definition
-50% of the increase in mitochondrial content will be lost after one week
-all of the adaptations with be lost after five weeks of detraining |
|
|
Term
| After detraining, how long does it take to retrain to regain adaptations lost within the first week of training? |
|
Definition
|
|
Term
| How does aerobic exercise training allow for biochemical adaptations and how does it affect plasma glucose levels? |
|
Definition
| Increased utilization of fat and sparing of plasma glucose and muscle glycogen. |
|
|
Term
| Why does aerobic exercise training allow an increased utilization of fat and sparing of plasma glucose and muscle glycogen? |
|
Definition
-more transport of FFA into the muscle (increased capillary density, increased fatty acid binding protein)
-more transport of FFA from the cytoplasm to the mitochondria (increased mitochondrial number)
-more mitochondria oxidation of FFA (increased enzymes of B oxidation- increased rate of acetyl CoA formation, high citrate level inhibits PFK and glycolysis) |
|
|
Term
| What are the three types of fuel? |
|
Definition
-glucose (body wants to spare)
-amino acids
-FFA: oxidative metabolism (more ATP production, Krebs-> ETC) |
|
|
Term
| Why is lactate production during exercise lower? |
|
Definition
-increased mitochondrial number (less carb utilization= less pyruvate formed)
-increased NADH shuttles (less NADH= less lactic acid formation) |
|
|
Term
| What are the biochemical adaptions associated with lactate removal? |
|
Definition
-more lactate removal (by nonworking muscle, liver, kidneys; gluconeogenesis in liver)
-increased capillary density (muscle can extract same O2 with lower blood volume)
-resdistribution of blood flow to liver and kidney (increased lactate removal) |
|
|
Term
| How does the increase in capillary density and mitochondrial number affect the system? |
|
Definition
| increase in capillary density and number of mitochondria ->increases capacity to transport FFA from plasma -> cytoplasm -> mitochondria |
|
|
Term
| How does an increase in the enzyme f the Fatty Acid Cycle affect the system? |
|
Definition
| Increase in the enzymes of fatty acid -> increases the rate of formation of acetyl CoA from FFA for oxidation in the Krebs Cycle-> increase in fat oxidation -> muscle spares muscle glycogen and plasma glucose |
|
|
Term
| What do mitochondrial adaptations include for endurance training? |
|
Definition
| -increase in enzymes involved with oxidative metabolism (Krebs Cycle, fatty acid cycle-B Oxidation,ETC |
|
|
Term
| What do mitochondrial adaptations result in? |
|
Definition
-smaller O2 deficit due to a more rapid increase in O2 uptake at the onset of work
-an increase in fat metabolism that spares muscle glycogen and blood glucose
-a reduction in lactate and H+ formation that helps to maintain the pH of the blood
-an increase in lactate removal |
|
|
Term
| Who has a higher body weight and lean mass? |
|
Definition
|
|
Term
| who has a higher % body fat? |
|
Definition
|
|
Term
| who has higher rates of obesity? |
|
Definition
| women (% of men and women are equal, but more women in the world so higher number of obese women) |
|
|
Term
| Who has a higher VO2 peak (ml/kg-min)? |
|
Definition
|
|
Term
| Who has a higher VO2 peak (ml/FFM-min)? |
|
Definition
|
|
Term
| Who has a more hemoglobin? |
|
Definition
|
|
Term
| Who has a higher % hematocrit? |
|
Definition
|
|
Term
| Who has a better exercise performance and why? |
|
Definition
| Men (about 10% better). Men can generate a greater force (women actually compete close to equal in swim because they have less drag) |
|
|
Term
| T/F As distances get longer, men and women performance times get closer |
|
Definition
|
|
Term
| What advantage do women have in longer endurance races? |
|
Definition
| Women oxidize fat more than men so they are less reliant on carbs and more reliant on oxidative metabolism so they may be better at longer endurance events. |
|
|
Term
| Why do women use more fat and less carbs than equally trained men? |
|
Definition
| Estrogen will stimulate fat metabolism (Hormone Central Lipase) |
|
|
Term
| T/F. Estrogen alone shifted fuel use toward more fat and less carb use? |
|
Definition
|
|
Term
| What effect does progesterone have on estrogen and therefore fat metabolism? |
|
Definition
| Progesterone reversed thee effects of estrogen, therefore less fat was metabolized |
|
|
Term
| What happens to fat and carb metabolism when testosterone levels in men are changed? |
|
Definition
| no change (unlike estrogen with women) |
|
|
Term
| Who benefits more from regular exercise in promoting weight loss? |
|
Definition
| men, depite women oxidizing more fat during exercise |
|
|
Term
| Why don't women lose body fat with exercise training? |
|
Definition
-Women must be eating more kcals to meet the new higher energy expenditure
-may be related to preserving the menstrual cycle because it is energetically costly (with an energy deficit, women would stop their menstrual cycle) |
|
|
Term
| T/F. Increaseing the number of miles of running causes amenorrhea? |
|
Definition
| False. There is only a correlation because there are other factors such as food intake that plays a major role in amenrrhea |
|
|
Term
| What does hard exercise without an increase in dietary energy lead to? |
|
Definition
| infertility and cessation of period |
|
|
Term
| T/F Reduced energy intake (not BF) causes abnormal period |
|
Definition
|
|
Term
| How much exercise prevents body weight gain? |
|
Definition
|
|
Term
| What is needed to effectively lose weight? |
|
Definition
| exercise 60 min/d + restricting foo intake |
|
|
Term
| How much exercise is needed to lose weight without restricting intake? |
|
Definition
|
|
Term
| How does exercise play such a huge role in obesity prevention? |
|
Definition
-increase in resting energy expenditure
-increase total energy expenditure
-decrease body fat % (sex differences)
-exercise suppresses energy intake |
|
|
Term
| Does chronic or acute exercise cause an invidivual to eat less throughout the day? |
|
Definition
| acute (single bout of exercise) |
|
|
Term
| Why is appetite suppressed witha single bout of exercise? |
|
Definition
| exercise suppresses ad libitum energy intake in men and women |
|
|
Term
| What can explain the lack of increase in energy intake after exercise? |
|
Definition
| Appetite Hormones (homeostatic regulation of energy intake) |
|
|
Term
| What are the appetite hormones? |
|
Definition
-Leptin
-Acylated Ghrelin
-Insulin |
|
|
Term
| How does a decrease in Leptin affect appetite? |
|
Definition
-long term appetite hormone in adipose tissue
-lowe levels stimulate food intake |
|
|
Term
| How does an increase in Acylated Ghrelin affect appetite? |
|
Definition
| Increases food intake (women have more so harder to lose weight) |
|
|
Term
| How does a decrease in insulin affect appetite? |
|
Definition
-works with Leptin
-lower levels stimulate food intake |
|
|
Term
|
Definition
| only known hormone to increase food intake and is a meal initiator; secreted from the stomach |
|
|
Term
| How does Ghrelin affect women vs men after exercise? |
|
Definition
| Ghrelin is higher after exercise in women than men (trained) |
|
|
Term
| What are the internal and external signals of the control of energy intake? |
|
Definition
-homeostatic
-nonhomeostatic
-hedonic |
|
|
Term
|
Definition
| eating behavior is stimulated and inhibited by internal signal system to regulate the internal environment (energy stores) |
|
|
Term
|
Definition
| involves consuming too much or too little food relative to what is biologically required |
|
|
Term
|
Definition
| eating for pleasure, food reward brain regions |
|
|
Term
| What are the homeostatic controls? |
|
Definition
-Ghrelin
-Leptin
-PYY
-Insulin |
|
|
Term
| What are the nonhomeostatic controls? |
|
Definition
-learned behaviors
-cognitive states
-social context
-external cues
-availability of food |
|
|
Term
| T/F. Regular physical activity lowers the risk/rate of chronic disease mortality,CVD and coronary heart disease, obesity, Type 2 Diabetes, colon cancer, osteoporosis, depression and anxiety |
|
Definition
|
|
Term
| Physical activity reduces CVD risk factors. How? |
|
Definition
-decreased TG
-decreased LDL
-increased HDL |
|
|
Term
|
Definition
| Any form of muscular activity that results in energy expenditure |
|
|
Term
|
Definition
| set of attributes that relate to ability to perform physical activity |
|
|
Term
|
Definition
| a subset of physical activity that is planned with a goal of improving or maintaining fitness |
|
|
Term
|
Definition
| activity that is governed by a set of rules that is often engaged competitively |
|
|
Term
| How does exercise have a dose response relationship? |
|
Definition
| At a given dose, exercise has a certain effect that persists for a short period of time. Repeated applications bring about more positive effects. |
|
|
Term
| The dose of exercise in the dose response relationship depends on...? |
|
Definition
-intensity
-frequency
-duration |
|
|
Term
| What factors affect intensity of the dose of exercise? |
|
Definition
-%VO2 max
-%max HR
-RPE
-lactate threshold |
|
|
Term
| What factors affect the frequency of the dose of exercise? |
|
Definition
-number of days per week
-number of times per day |
|
|
Term
| What factors affect the duration of the dose of exercise? |
|
Definition
-number of minutes of exercise
-total kcals expended
-total kcals expended per kg body weight |
|
|
Term
| What are the specific changes associated with the response of exercise? |
|
Definition
-increased VO2 max
-decreased Resting Blood Pressure
-insulin sensitivity (more sensitive= lower insulin levels)
-decreased body weight (% fat)
-decreased depression |
|
|
Term
| In the Dose Response Relationship, what is the most responsive to exercise? |
|
Definition
| blood pressure due to insulin sensitivity |
|
|
Term
| Who has the biggest benefits from physical activity in the Dose response relationship? |
|
Definition
|
|
Term
| Institue of Medicine (IOM) |
|
Definition
| an independent non profit organization that works outside of government to provide unbiased and authoritative advice to decision makers and the public |
|
|
Term
| What are IOM's recommendations for exercise? |
|
Definition
| 60 min/d every day of the week for health benefits and maintain healthy body weight |
|
|
Term
| What are ACSM's recommendations for exercise? |
|
Definition
| 30 min/day for 5 days per week for health benefits |
|
|
