Kinesiology 100 Exam #2
Gender & strength
Av. female - 70% strength of av. man in lower body 40% of strength in upper body
fuel use
Depends on intensity, duration assuming glycogen storage is full
Vitamin A
Fat soluble -immune system -cellular differentiation -milk, yellow fruits/veggies, dark green veggies
Allostatic load
Long term wear and tear of stress -leads to health problems -associated with long bouts of stress
Naturally occurring sugars
fruit, berries, sweet veggies -not bad bc they come with nutrients -same molecules as refined sugars
B Vitamins
function as coenzymes -metabolism -energy release -thiamin, niacin, riboflavin, pantothenic acid, biotin -from proteins, whole grains, dark green, leafy veggies
sources of fat
ground beef dairy veggie oils
Acute exercise and pain
pain reduced following aerobic, resistance and isometric exercise in healthy people
There is an inverse relationship between _____ _______ and psychopathology
physical fitness
Complex CHOs
polysaccharides
Knowledge/belief reasons for inactivity
poor health, rehab, self-efficacy, perceived barriers
shock absorption of lipids
protects organs
Acid-base balance with proteins
proteins buffer and stabilize pH
CHO-electrolyte replacement drink
water, CHOs, electrolytes (Na, K) Isotonic - same concentration as in blood
Water soluble vitamins
-body excretes -low risk of toxicity
Fat soluble vitamins
-cant excrete -store the excess on body -more risk of toxicity
Insoluble fiber
-decreases transit time through digestive tract -prevents, treats constipation -germ, endosperm, bran
Opioids
-endorphins -runners high -activated by exercise -linked to exercise addiction
vitamin C
Water soluble -antioxidant -synthesis of collagen -iron absorption -immune system
Glycogen depletion
"hitting the wall" -abrupt loss of energy -2,000 kcal -2-2 hours
Constituents of Proteins
-blood clotting factors -blood transport -lipoproteins - transport lipids
Folate
-DNA synthesis -cell division -green, leafy veggies
Psychological changes associated with exercise
-Distraction from worries and cares -lower anxiety -lower blood pressure
Appraisal of a stressor
-ability -coping skills -past experience -trait anxiety
Refined sugar
-added sugar -100% sucrose -no nutrients -lowers nutrient density of diet (25% of nutrients taken away)
Saturated fats
-all carbon-carbon bonds (single bonds) -solid at room temp -animal fats and tropical oils
Prolonged stress
-allergic reactions -dermatitis -hypertension -chronic fatigue -depression -anxiety -cardiovascular disease -headaches -immune function
Maintaining fluid balances with proteins
-attract and retain fluids -osmotic pressure -balances blood pressure
NIMH Consensus Statements
-exercise reduces stress and depression -anxiety and depression are symptoms of failure to cope with mental stress
Chronic exercise and Depression
-exercise works as well treating moderate depression as CBT or medication
Lipids
-fatty acids
Immune system and Proteins
-foreign proteins = antigens -our proteins = antibodies -deficiency - lower immune response
Protein quality
-have to eat more essential amino acids that can't be synthesized in body -complete proteins (all 9 AA)
Dehydration
-heat stroke -cant sweat enough -kidney failure
Cellulose
-indigestable polysaccharide -dietary fiber -only ruminates can digest
Sugar
-low nutrient density -high energy density (calories)
Stress management techniques
-medication -biofeedback -meditation -hypnosis -relaxation procedures
Preventing Staleness?
-monitor soreness, creatine kinase, mood, muscle glycogen -complete rest only known cure
Acute exercise and Depression
-one exercise session -improvements in mood
Soluble fiber
-pectin -gums, musilages -lowers cholesterol in blood -slows CHO absorption -steadies blood sugar
Starch
-polysaccharide -3,000-4,000 glucose -grains, beans, veggies -amylose (straight) -amylopectin (branching)
glycogen
-polysaccharide -storage -liver as blood glucose -muscles for exercise
Disaccharides
-simple CHO -2 monosaccharides combined -sucrose (glucose + fructose) -maltose (2 glucose) -lactose (glucose + galactose)
Monosaccharides
-simple CHO -glucose -fructose
Simple CHOs
-sugars
Blood sugar
-tightly regulated -flow of glucose through blood -low in morning -goes up with meals -when too low: liver glycogen makes blood glucose
Protein requirements
0.8 g/kg of body weight/day
Monounsaturated fats
1 C-C double bond -olive and canola oil -liquid at room temp -solidify in fridge
Cycle of events w/ Exercise addiction
1) recreational exercise 2) at-risk exercise (dependency starts) 3) problematic exercise 4) exercise addiction
Energy and Proteins
10% of calories -brain needs glucose -gluconeogenesis
Proteins
10% of energy -important after CHOs exhausted -brain needs glucose
Testosterone
10x higher levels in men
Glycogen stores in body
2,000 kcal
Frequency w/ FIT concept
2-6 days per week
Neurotransmitters and proteins
3 amino acids are NTs -precursors
Triglycerides
3 fatty acids attached to glycerol -most common
Exercise Addiction
3% of population -men and women -associated with endurance exercise -40-50% with addiction also meet criteria for eating disorder
chronic exercise and anxiety
3-12 week exercise interventions result in greatly reduced anxiety symptoms -30 min sessions better than short
CDC guidelines for exercise
30 min of moderate intensity most days of the week (150 min/week)
Near max intensity
30 sec - 1 min -most energy from CHOs -- 80-90% -anaerobic glycolysis -lactic acid accumulated
College students
35-50% of students aren't sufficiently active -more active on weekdays
Total fat in body
40,000 kcal
Sufficient recover time
48-72 hours
Exercise and Depression
5 or more symptoms needed during 2 week period -worthlessness, guilt -fatigue -suicide attempt -sleeping changes -eating changes -depressed mood
____ of adults don't reach recommended physical activity levels
50%
Anxiety and exercise
6 or more symptoms -restlessness -easily fatigued -muscle tension -sleep disturbance -nausea -shakiness -shortness of breath -easily startled
at rest/light effort
70-90% energy from fat
Primary Care Physicians
85% prescribe treating depression -60% treat anxiety
Energy of lipids
9 kcal/g
Farrell study
A decrease in tension followed by runs at 60 and 80% of max
Staleness
A drop in performance that is not improved with rest or reduction in training -endurance based sports -women: 60% -men: 64%
vitamin B-12
Activates folate -myelin sheaths -protects nervous system -animal foods, milk
Protein
Amino acids Short string: peptides
staleness symptoms
Behavioral: -performance plateau -elevated sense of effort -insomnia -decreased appetite, sex drive Physiological: -muscle soreness -muscle tissue damage (creatine) -weight loss Psychological: -increased: tension, depression, anger, fatigue, confusion, anxiety -decreased: vigor
Exercise Dependence/Addiction
Benefits for exercise far exceed the potential for exercise abuse -fits DSM-5 criteria for substance abuse
Fat
Beta-oxidation -lower density -whole body -needed during long exercise
Exercise and self esteem
Chronic exercise 8-12 weeks, aerobic and resistant lead to self esteem improvements -greater improvement in those with lower baseline self esteem
Exercise and reducing anxiety
Decreases in state anxiety typically 15-20 min following aerobic exercise -delayed anxiety reduction following exercise (90-180 min)
Sources of Stress
Environment Physical Psychosocial daily hassels
Plyometrics
Exercises with repeated and rapid stretching and contracting muscles to increase power
Vitamin D
Fat soluble -calcium absorption -crucial for bones -UV light, milk
Vitamin E
Fat soluble -antioxidant -whole grains, wheat germ, seed oils
With training
Higher O2 delivery better fat utilization/burning more mitochondria
Strategies to increase activity
Home based activity Purposeful activity (Factor p) -non-purposeful = non-meaningful -do things like walk dog
Triggers of stress
Internal, external
Lactate threshold
Lactate doesnt accumulate -fastest pace you can maintain to avoid buildup of lactic acid -burning more fat -60-80% fat burned -20-40% CHO burned -aerobic
Potassium
Mineral -electrolyte -positive ion -intracellular fluid -fruits, veggies
Iron
Mineral -enzymes -hemoglobin -transports oxygen in Co2 Heme: meat, fish, poultry (25% absorbed) Nonheme: plants, beans, whole grains, dry fruit, cast iron pans (20% absorbed)
Magnesium
Mineral -abundant
Phosphorus
Mineral -bones -energy -abundant
Chloride
Mineral -electrolyte -negative ion -stomach fluid
sodium
Mineral -electrolyte -positive ion -extracellular fluid
Calcium
Mineral -bones, nerve signals, muscle contraction -milk, dark green leafy veggies -fortified foods
Polyunsaturated fats
Multiple C-C double bonds -vegetable oils (omega 6) -fish oils (omega 3) -flax seed/oil (omega 3)
Monoamine hypothesis
NE and Serotonin examined -disregulation of monoamine systems have been found in depressed individuals
Menstruation and lipids
Need for regular menstruation -not enough = bone loss
Isometric training
No length, size change of muscle cell -limited benefits -potentially harmful to CV system -dramatic blood pressure response
Minerals
Non-organic -small amounts
After exercise needs
Recover -CHOs to rebuild glycogen -protein for tissue synthesis, muscle repair
Vitamin B-6 (Pyrodoxine)
Synthesis of all amino acids synthesis of hemoglobin synthesis of NTs -energy release - macronutrients
Monitoring exercise activity
Talk test Heart rate
Stress
The body responds by preparing to take action (fight or flight) -nervous, endocrine systems activated -HR and BP increase -muscles tense -sweat
DSM-5 criteria for substance abuse and Exercise Addiction
Tolerance, withdrawal, lack of control, time, reduction in other activities, continuance
Pre-exercise needs
adequate CHOs -go easy on fats - take longer to digest
Recommendations
adequate CHOs 55-60% Less than 10% sugar
Personal reasons for inactivity
age, gender, race, job, education
Training the core
at least 4 movement patterns to work muscles effectively -slow reps for prolonged time -daily
Brain function and exercise
attention, memory, learning, problem solving, decision making effected
2 hours after exercise
balanced meal -CHOs, protein, micronutrients
Increased duration
decreased intensity -higher aerobic
Physical reasons for inactivity
body fat, medical problems, disabilities
Monoamines
brain neurotransmitters -NE and Serotonin -disregulated in depressed people -exercise impacts brain levels of NE and Serotonin in animals
People with higher needs of Protein
children, pregnant women, athletes
Sterols
complicated ring structure -cholesterol -only animal foods -not essential nutrient
Shortening phase of Isotonic
concentric contraction
Needs during prolonged exercise
consume CHO 25-35 g -preserve glycogen -maintain blood glucose
Over-hydration
dilutes electrolytes heart rhythm/ failure
lengthening phase of isotonic
eccentric contraction
protein deficiency
edema
Regulation with proteins
enzymes -catalysts -make reactions possible peptide hormones -chemical signalers
Vitamins
essential -necessary -cant synthesize -non-caloric -small amounts needed -organic
Koltyn et al.
examined changes in pain following 8-week progressive strength training program -significant decrease in upper and lower body pain
Environmental reasons for inactivity
facility access, intensity, social support
storage of lipids
fat - more energy dense
thermal insulation of lipids
heavier people overheat easier thinner people get cold easier
Athletes
high levels of fitness -positive mental health
Valsalva Maneuver
holding breath during exercise - BAD
Insulin
hormone released with increased uptake of glucose by cells -energy stored as glycogen or fat
Chronic exercise and brain function
ideal intensities and duration unknown -more effective in individuals who already demonstrated mild cognitive impairments
Warning signs of exercise addiction
job, family, social, self issues
Reasons for inactivity
lack of time, fatigue, inadequate facilities, willpower, knowledge
Exercise order
largest to smallest muscle groups
Acute exercise and brain function
learning, memory improved after acute aerobic exercise -cognitive function impaired at high intensities
Intensity
load or percentage of 1RM
chronic exercise and pain
long term programs reduce pain symptoms across many conditions -should be highly individualized
Psychiatric patients
low fitness levels -length of hospitalization related to fitness level
RDA intake of proteins
males - 63 g/day females - 44 g/day
Immediate energy system
maximum intensity, short duration activity -10 sec -2-3 min to recharge
Animal research w/ exercise addiction
mice's addiction with morphine, exercise -same pattern of addiction -difficult to treat exercise addiction
Unsaturated fats
mono and poly
CHOs consumed
most taken in should be: whole grains, veggies, fruits, legumes Fewer should be taken in: sugars, white flour
Isokinetic
muscle activity performed at a constant angular velocity -constant torque and tension
Isotonic training
muscle cells shorten and lengthen
Structure of Proteins
muscle, connective tissue, bone matrix, cell membranes
Muscle power
number of reps in given time period
Muscle endurance
number of reps to exhaustion
Gluconeogensis
once liver glycogen runs out, you can synthesize glucose out of amino acids -keeps blood glucose at an okay level -dont want to rely on this, can lose muscle mass -cant turn fat into glucose
Strength
one max rep
Acute exercise and anxiety
one session can reduce anxiety
Sources of stress for college student
school, finances, significant other
Psychological reasons for inactivity
self motivation, mood
Our bodies are equipped to handle stress under _____ _______
short term
Distraction hypothesis
significant decreases in anxiety with exercise, meditation and quiet rest -significant decreases in anxiety and blood pressure following exercise
Relative strength
strength in relation to body weight
Overtraining
systematically planned -significant increase in training volume -increases performance with proper taper
Fluid
thirst good indicator of need
Can stress make you sick?
yes