Fitness and Exersise Test #3

hypermobility

"loose joints" an increase ROM of joints beyond normal acceptable values

BMI= (equation)

(Wt in pounds/ht2 inches) x 703

Ratio of exercise promoted in weight loss

1:5

Ratio for how many kids are obese

1:6; activity does not track

Moderately Overweight

20% over desirable body weight

moderate diets

25% lean; 75% fat

essential fat

3-5% men 10-12% women

Severely Overweight

40% over desirable body weight

What % of people keep off body weight they have lost

5%

At rest, what is ratio for carbs to fat being burned

50 50

Fasting diets

50% of weight lost is lean and 50% is fat

What % is the cross over for Carbs and Fat

60%

moderate diets and exercise

90-100% fat

very low calorie diet

A diet that allows an energy intake (consumption) of only 800 calories or less per day.

Weight-Regulating Mechanism (WRM)

A feature of the hypothalamus of the brain that controls how much the body should weigh.

Iyengar Yoga

A form of yoga that aims to develop flexibility, strength, balance, and stamina using props (belts, blocks, blankets, and chairs) to aid in the correct performance of asanas, or yoga postures.

glycemic index

A measure used to rate the plasma glucose response of carbohydrate-containing foods, comparing it with the response produced by the same amount of carbohydrates from a standard source, usually glucose or white bread.

Proprioceptive neuromuscular facilitation (PNF)

A mode of stretching that uses reflexes and neuromuscular principles to relax the muscles being stretched.; most effective method of improving flexibility; combines active and passive; usually requires another person

Energy-Balancing Equation

A principle holding that as long as caloric input equals caloric output, the person does not gain or lose weight. If caloric intake exceeds output, the person gains weight; when output exceeds input, the person loses weight.

Bulimia Nervosa

An eating disorder characterized by a pattern of binge eating and purging in an attempt to lose weight and maintain low body weight.

Anorexia Nervosa

An eating disorder characterized by self-imposed starvation to lose and maintain very low body weight.

Binge Eating Disorder

An eating disorder characterized by uncontrollable episodes of eating excessive amounts of food within a relatively short time.

Estimated Energy Requirement (EER)

Average dietary energy (caloric) intake that is predicted to maintain energy balance in a healthy adult of defined age, gender, weight, height, and level of physical activity, consistent with good health.

Alternative to standing toe touch

Back Saver Hamstring Stretch (leg against wall, one leg out to the side; arms behind back)

Arm Circles

Bad if palms are down; back ward arm circles with palms up are good

Lat Pulldown

Do not bring behind neck

Controlled Ballistic Stretching

Exercises done with slow, short, gentle, and sustained movements.

static stretching

Exercises in which the muscles are lengthened gradually through a joint's complete range of motion; safe; hold for 15-30 seconds for 3-4 sets; passive or active

Contraindicated Exercises

Exercises that are not recommended because they may cause injury to a person.

FIT formula for flexibility

F: 3-7 times per week I: 10% beyond normal length of muscle T: 15-60 seconds, 3-5 reps rest 30 sec between reps

Spot Reducing

Fallacious theory proposing that exercising a specific body part results in significant fat reduction in that area.

As duration increases..

Fat burned off increases, carbs burned off decreases

Risky Quad Stretches

Full Squat

Risky Ab Stretches

Hand Behind head sit-up, double leg lifts

Risky Knee Stretches

Hurdler stretch, Full squat, hero, excessive lunge

intensity

In flexibility exercise, the degree of stretch.

The Thrifty Gene Theory

In times of famine, persons with gene store more food for survival- in hunter gather period of human existence, humans walked 7 or more miles daily to find food- in modern world, most tasks/jobs/recreation are sedentary, thus stored energy is not used

Alternative to full squat

Lunge

glycogen

Manner in which carbohydrates (glucose molecules) are stored in the human body, predominantly in the liver and muscles.

stretching

Moving the joints beyond the accustomed range of motion.

Dual-energy x-ray absorptiometry (DEXA)

NEW "gold" standard; scan body head to toe; used in wide range of people; method to assess body composition that uses very low-dose beams of x-ray energy to measure total % body fat, fat distribution pattern, and bone density; expensive and has radiation exposure

dysmenorrhea

Painful menstruation

subluxation

Partial dislocation of a joint.

Plastic Elongation

Permanent lengthening of soft tissue.

Resting Metabolic Rate

Rate of energy expenditure at rest; greater lean tissue, greater RMR; decreases with dieting; also known as BMR (basal metabolic rate); represents 60-75% of total

Risky Hamstring Stretches

Standing Toe Touch, ballet bar stretch

ballistic stretching

Stretching exercises performed with jerky, rapid, and bouncy movements.; not recommended; safer alternative: dynamic stretching; passive or active

passive stretching

Stretching exercises performed with the aid of an external force applied by either another individual or an external apparatus.

dynamic stretching

Stretching exercises that require speed of movement, momentum, and active muscular effort to help increase the range of motion around a joint or group of joints.

Skinfold thickness

Technique to assess body composition by measuring a double thickness of skin at specific body sites.

Elastic Elongation

Temporary lengthening of soft tissue.

Cellulite

Term frequently used in reference to fat deposits that "bulge out," caused by the herniation of subcutaneous fat within fibrous connective tissue and giving the tissue a padded appearance.

Flexibility

The achievable range of motion at a joint or group of joints without causing injury; not the same as stretching; a state of being; dependent on several variables; component of health-related fitness

Emotional Eating

The consumption of large quantities of food to suppress negative emotions.

body composition

The fat and nonfat components of the human body that are important in assessing recommended body weight.

Basal Metabolic Rate (BMR)

The lowest level of oxygen consumption (and energy requirement) necessary to sustain life.

repetitions

The number of times a given resistance is performed.

Risky Back Stretches

Upward Dog (cobra) causes hyperextension, bridging, waist circles, swan stretch, high donkey kicks

hyrdrostatic weighing

WAS "gold" standardunderwater technique to assess body composition, considered the most accurate of the body composition assessment techniques

Setpoint

Weight control theory that the body has an established weight and strongly attempts to maintain that weight.

waist circumference

a waist girth measurement to assess potential risk for disease based on intrabdominal fat content; double risk for premature death

Residual volume

air remaining in lungs following max exhalation; used in hydrostatic weighing

Fat mass

all extractable lipids from adipose and other tissues

skin fold

amount of subcutaneous fat proportional to body fat; calipers; need a trained technician, many different areas; multiple trials needed; questionable accuracy, measure varies by technician, and only considers subcutaneous fat

Do you lose more at the beginning dieting, or dieting and exercising?

at the beginning, you lose just as much just dieting but over time you lose more doing both

Leg extension

avoid hyperextension, control weight

NEAR- infrared interactance (NIR)

based on different absorbance rates; measured only at biceps; still in development

hyperflexion

bending joint more than normal

storage fat

body fat in excess of essential fat that is stored in adipose tissue

Desireable Body Weight

body weight at which there seems to be no harm to human health

lean body mass

body weight without body fat

At 50 VO2 max, what is being burned off

carbs

girth measurements

circumference at different body sites; measuring tape; limitation is that it can be invalid for athletes

alternative to hand behind head sit-up

crunch

elasticity

dependent on muscles, ligaments, and tendons surrounding the joint

Obesity

excess of body fat; >25% men, >35% women; >30 BMI; 1/3 of US pop

What is a key factor in long term weight maintenance

exercise training

Hypertrophy in kids

fat cell # may occur early in life

As VO2 max intensity goes up past 50%

fat decreases

Visceral fat

fat in and around organs; riskier

subcutaneous fat

fat underneath skin

Zipper Test

for the shoulders; Excellent>>Fingers Overlap

modified sit and reach

hams flex

acute injuries

happens all of a sudden; sprain, strain, tear, etc

Caloric Balance Theory

higher fat content (more calories, lower Thermic Effect in Food (TEF) which is how many calories burned in digestion, and easily stored; low energy expenditure (consider RMR)

gynoid obesity

hips and thighs; common in women; pear shape

obers test

iliotibial band (IT band)

Fat Cell Hypertrophy

increase in cell size; most weight gain; obese people tend to have more fat cells

Obesity and Genetics

kids with obese parents are more likely to be obese; if adults were adopted before the age of 1, their body weights were similar to their real parents; 25%-75% of fat mass is due to geneticss

Main factor that influences flexibility

lack of use

Alternative to risk back exercises

leg hug

yo-yo dieting

lose weight, tired of being on diet so you gain the weight back then you try losing it again

stretch reflex

maintaining stretch for 15-30 seconds will allow the stretch reflex to subside and permit gains

Waist to Hip Ratio

men <.90 women <.80

Waist to Hip Ratio: High Risk

men >1.0 women >.85

Overfatness

men >25% women >35%

Flaws of hydrostatic weighing

money, time, equipment, fear of water, residual volume can sometimes be unable to be calculated

Risky Neck Stretches

neck circle

contraindicated

not recommended; advised against

Flaw of Air Displacement

often overestimates % body fat; pricey

hyperextension

opening a joint ankle;overly straight (elbow, knee, neck, back)

Alternative to neck circle

partial circle; head clock (between 3 and 9 o'clock)

How could bench press cause injury

people arch their back when they do this exercise and it causes hyperextension and leads to excessive compression of the disks

ely's test

quads

alternative to double leg lifts

reverse curl

flexibility and back pain

short and tight muscles cause poor posture which lead to back painl obesity is a factor in inflexibility; long and strong muscles keep the body in good alignment and reduce risk of back pain

How much is enough?

should be done everyday to achieve optimal benefits; stretch when muscles are warm; to increase, stretch and hold muscles beyond normal length

Anthropometric Measurement Techniques

skin fold, BMI, WHR (waist to hip ratio), girth measurements

microtrauma

small injuries in joints that you dont realize has happened

Air Displacement

technique to assess body composition by calculating the body volume from the air replaced by an individual sitting inside a Bod Pod

Bioelectrical Impedence (BIA)

technique to assess body composition by running a weak electrical current through the body

Body Mass Index (BMI)

thinness and fatness; incorporates height and weight to estimate critical fat values at which the risk of disease increases; used to determine overweight and obesity 18.5-25 is considered normal; doesnt differentiate between fat and lean body mass

lack of use/misuse

use it or lose it; habitual movements and physical activity are more important determinants of flexibility than gender, age, and body type; muscle bound people (due to muscle imbalance, body builders)

android obesity

waist; men; increases risk of cardiovascular disease; apple

Gender/age

women tend to be more flexible than men; and it decreases with age

Are box squats risky?

yes

Risky Back Stretches

yoga plow, shoulder stand bicycle