Exercise is medicine
Example of Variable Daily Muscle Demands in terms on cars
(Daily life involves a variety of force-production needs.) Slow-twitch fibers = hybrid car Great gas mileage Does not accelerate very fast Walking at a leisurely pace Fast-twitch fibers = race car Accelerates quickly Poor gas mileage Sprint to catch a bus or get to class on time
Definite the term reactive rather than preventive- What 2 components affect the quality and length of life? Active _______ lead too active _______ lead too active _______
(The benefits of a physically active lifestyle are well established.) Americans have focused more resources on disease care than on chronic disease prevention and wellness - reactive rather than preventive Your choices about physical activity and functional movement training affect your quality and length of life. Active choices lead too active habits lead too active lifestyle
What are the 4 Main Functions Cardiorespiratory System
*Delivers* oxygen, nutrients, hormones and other chemical messengers. *Removes* carbon dioxide and waste products. *Maintains* body temperature and acid-base balance (pH). Helps *prevent infection* (assisted by immune function).
Neuromotor Training (Functional)
>2-3 days/wk 20-30 minutes/session likely needed Balance/agility/coordination; least researched and detailed Most important for middle-aged and older adults
Cardiorespiratory Endurance EX (Aerobic)
>5 days/wk of moderate intensity (e.g. brisk walking) or >3 days/wk of vigorous intensity (e.g. running) or a combination 30-60 minutes of moderate exercise or 20-60 minutes of vigorous, or multiple bouts of >10 minutes
Describe Laboratory Methods of Assessment
A metabolic cart can be used to measure the amount of air inhaled, the amount of oxygen used from that air, and the amount of carbon dioxide then exhaled. Typically, a person runs or walks on a treadmill for 8 to 12 minutes in 2-minute stages of increasing intensity. The subject inhales air from the room and exhales into a mouthpiece connected to the metabolic cart, which analyzes the air.
Assessing Muscular Strength along with one-rep max
A one-repetition maximum (1RM) is the maximum amount of weight a person can lift or move in a single effort Muscular strength can be assessed using either free weights or machines Such assessment involves a risk of injury Strength can also be assessed through submaximal-effort test repetitions
Volume = Repetitions and Sets- ACSM, strength and power
ACSM recommends training 2 - 3 times per week with at least 48 hours between sessions for the same muscle group Muscular endurance: Perform more reps (15 - 25) each set Shorter rest interval Fewer sets (1 - 2 per muscle group) Strength and power: Perform 2 - 4 sets 8 to 12 reps (to muscle fatigue with good form and control)
Effects of Sex and Age on Body Composition: After puberty, the average man has greater muscle and bone mass and less fat mass than the average woman due to what 2 hormones? As a person moves beyond middle age what happens to fat, muscles and bones The degree to which body composition changes with age is influenced by 3 factors
After puberty, the average man has greater muscle and bone mass and less fat mass than the average woman due to differences in testosterone and estrogen. As a person moves beyond middle age, fat mass increases and muscle mass and bone mass decrease. The degree to which body composition changes with age is influenced by lifestyle choices, *especially physical activity and dietary habits*.
What measures body density through AIR displacement?
Air Displacement Plethysmography: Bod Pod
Resistance Training
All major muscle groups 2-3 days/wk 60-70% 1 Repitition Maximum [RM] 8-12 reps & 2-4 sets
Flexibility EX (Stretching)
All major muscle-tendon groups >2-3 days/wk and daily preferred 60 sec. of total stretching time for each flexibility exercise
Define the Cardiorespiratory System (blood, CVD)
Also crucial is the blood that flows through the cardiorespiratory system. Taken together, CVD = number one cause of death in most countries.
BMI in Adults:
An adult who has a BMI between 25 and 29.9 is considered overweight. An adult who has a BMI of 30 or higher is considered obese. Assessing Health Risks Associated with Overweight and Obesity Waist Circumference Other Risk Factors (Blood Pressure, Lipids, etc.)
Vessels Provide Blood Delivery- function of arteries and venules, purpose of capillaries
Arteries carry oxygenated blood away from the heart and deliver it to the body. Tiny capillaries are the sites where oxygen, nutrients, and carbon dioxide waste products are exchanged. Blood then travels to small veins called venules and progresses through veins of increasing size until it reaches the heart and empties into the right atrium
Blood Pressure- systolic and diastolic
As blood moves, pressure is exerted on the arteries. Average blood pressure is 120/80 mmHg The first number (120) = systolic blood pressure, which occurs during the heart's contraction. The second number (80) = diastolic blood pressure, which occurs during the heart's relaxation phase. Pressure decreases after the blood is ejected into the aorta as the blood travels through the circulatory system.
How Exercise Challenges the Cardiorespiratory System
Average healthy person: RHR = 60-100 bpm, Resting Breathing Rate = 12 to 20 breaths per minute, RBP = roughly120/80 mmHg (systolic/diastolic). During moderate or vigorous physical activity, the cardiorespiratory system must provide your working muscles with oxygen and fuel Increased demand placed on body Blood supply is redistributed to the working muscles.
Calculating BMI
BMI = body weight (kg) / height (m2)
Explain the Social Ecological Model
Behavior is influenced on many levels, from individual and social factors to institutional, community, built-environment, and policy systems. *Interventions are most effective when they change the person, the social environment, the physical (or built) environment, and policies.*
State three examples of a Positive-Intentions Journey
Behavioral attitude. I like to move; it helps me feel better. Subjective norm. My friends like to move. I know a few people I can ask to go running or walking with me. Perceived behavioral control. I can walk to class on my own, and it counts as exercise. PBC can directly influence PA or indirectly influence PA through intention
Field = BIA estimation of %Fat: define Bioelectrical impedance (BIA)
Bioelectrical impedance (BIA) Relies on conductivity of body tissues (muscle and fat) Fat is a poor conductor of electricity Model used could give different results Interpretation could be influenced by specific BIA model chosen and/or hydration status
Describe Vessels Provide Blood Delivery and the purpose of blood delivery during exercise (muscles)
Blood can be thought of as the cars and trucks of the vascular road. An average-sized person has approximately 5 liters (two and a half 2-liter soda pop bottles) of blood that circulate around the body once every minute during rest. During maximal strenuous exercise, the working muscles can require as much as 25 liters per minute—that's 12-1/2 large pop bottles per minute!
What is blue zone? What causes blue zone?
Blue zone- Places in the world that have the longest life expectancy.Life span can be affected by where you live. Cause-People generally have healthy diets and move more.
Assessing Weight Status vs. Body Composition: wha is Body Mass Index?
Body Mass Index Waist Circumference Body Composition = Field Methods Body Composition = Laboratory/Research Methods Body Composition = Clinical Methods
Body composition is a component of what? what 3 major components of weight? what happens If you successfully manage your body composition? Management of Body Composition =
Body composition is an important component of health-related physical fitness. Your weight can be divided into three major components: fat mass, lean or muscle mass, and bone mass. Healthy body composition contributes to feeling well and being free of disease. If you successfully manage your body composition, you will enhance how you look, feel, and move. Management of Body Composition = A Key to Successful Aging
The quality of health span later in life is dictated in part by what? (important)
By health-related habits established early in life.
BMI in Children
CDC Growth Charts are used to determine the corresponding BMI-for-age and sex percentile. For children and adolescents (aged 2—19 years): Overweight is defined as a BMI at or above the 85th percentile and lower than the 95th percentile for children of the same age and sex.1 Obesity is defined as a BMI at or above the 95th percentile for children of the same age and sex.1
What are some Field Methods of Assessment (what I did in lab)
Can be used at home, in a fitness facility, or on an outdoor track (no special equipment is required). Run/walk tests measure how far you can run in an allotted time period (e.g., 12 minutes) or how long it takes to run an allotted distance (e.g., 1.5 miles). Then an equation is used to estimate V\od\O2max from either time or distance. Step tests. You step at a fixed rate, a fixed height, or both. Lower heart-rate response during or after the exercise indicates greater cardiorespiratory fitness.
Reduced Risk of the Big Metabolic Three
Cardiovascular diseases (CVDs). Being sedentary is a major risk factor for many CVDs, which combine to be the number one cause of death. Type 2 diabetes. Because CVD and type 2 diabetes have so many common risk factors, they are often thought of together as cardiometabolic diseases. Cancer. Movement is protective for some types of cancers (e.g., colon and breast cancers).
The Heart as Your Pump (cells, and phases (contraction, relaxation))
Cells in the heart muscle undergo electrical depolarization, which causes each one to contract. The contraction phase is termed systole. I n the relaxation, or diastole, phase, the chambers fill in preparation for the next heart cycle, or heartbeat. Heart contractions must generate enough pressure to move blood from the left ventricle to the whole body.
Models of Body Composition (3) (how they look is on slide 6)
Chemical Anatomical Two-component
(slide 16) Physical Activity Guidelines for aerobic and strengthening Children-(6 - 17 yo) Adults-(18 - 64 yo) Older Adults- (65+)
Children *Aerobic*- •60+ min/day MOD or VIG intensity PA •VIG 3 days/week minimum •Age appropriate •Emphasize enjoyment & variety *Strengthening*- 3 days/week •Muscle and bone strengthening exercises Adults *Aerobic*-•Avoid physical inactivity •150 min/week MOD intensity PA OR •75 min VIG per week OR •Combination of MOD/VIG intensity PA •10 minute bouts minimal •Ideally spread throughout the week *Strengthening*-2 or more days/week muscle and bone strengthening exercises •Moderate or high intensity •All major muscle groups Older adult- *Aerobic* Same as adult above plus *Strengthening* Same as adult plus
Causes of Low Back Pain
Chronic back pain can be caused by diseases of the disc, arthritis, sport injury, or accident. Back pain is linked to common lifestyle factors: Being overweight, Lifting heavy objects (without being conditioned to do so), *Smoking*, Wearing poor footwear (especially high heels that alter posture!), Being sedentary
Sedentary living- What deceases daily movement for many people? One activity break per day is likely not enough to offset what effects of sitting? People can be physically active and still engage in sedentary behaviors to the point of adversely what?
Daily movement has decreased because they sit at work, on the way to work, and when they get back home One activity break per day is likely not enough to offset the physiological and psychological harms of sitting so much. People can be physically active and still engage in sedentary behaviors to the point of adversely affecting their health.
Define Cardiorespiratory Fitness
Defined as follows: Ability to perform large muscle movements for prolonged periods Ability to provide oxygen to working muscles to supply contracting muscles with ATP Alternate name: cardiorespiratory endurance Physical exertion takes a coordinated effort between the cardiovascular, respiratory, and muscular systems.
Densitometry: definition, Body density=, Fat free mass in relation water density
Definition- Among the most popular assessment techniques Body density = body mass ÷ body volume [d = m/v] More mass in same volume = more dense Fat-free mass (FFM) density > water density Fat mass (FM) density < water density Think "buoyancy" Siri equation: %Fat = (495 ÷ body density) - 450
Intensity: How Hard Do I Need to Work Out?
Depends on age, health status, recreational activity, and baseline fitness. The greater the intensity (i.e., overload) of training, the greater the benefit—and the risk of injury Beginners or intermediates: 60% - 70% of 1RM is considered moderate to vigorous intensity Increasing *muscular endurance* requires performing movements of *lower intensities* Increasing *power* requires completing movements *quickly*
Time: How Much Time Should I Spend on Strength and Endurance Training?
Depends on your goals for the session Minimum required for staying healthy is *1 set of 10 - 15 repetitions for all major muscle groups* What matters is training *volume* (cumulative sets multiplied by repetitions).
So Why Is Behavior Change So Hard?
Do you want or need to become more physically active, eat more healthily, get more sleep, or change a bad habit? Why is it natural to resist change if you do not see an immediate reward—or if you perceive the outcome as negative? Because health behavior is complicated, we must plan, think, act, and reinforce effective actions in order to create sustainable healthy practices.
Body Types/Somatotypes: what does Endomorph, mesomorph, ectomorph look like and function
Endomorph Looks: This is the roundest body type, with relatively wide shoulders and hips. Function: People with this body type tend to be pear shaped, gain and regain weight easily, excel in strength activities (e.g., weightlifting) and face a challenge in weight-bearing exercise (e.g., distance running). Mesomorph Looks: People with this body type tend to have broad shoulders, be lean and muscular, and respond readily to exercise training. Function: With their athletic build, they tend to excel at exercise and sport activities and to manage their body composition easily. Ectomorph Looks:People with this body type are thin and generally linear with narrow shoulders and hips. Regardless of their height, they have relatively little fat or muscle. Function: These light-framed individuals excel at sports that require them to carry their weight, such as distance running.
Describe Personalizing the Process of Behavior Change:
Engaging in healthy behaviors that help us feel good influences our future decisions about those behaviors. Doing something that feels good rather than merely fulfilling an exercise prescription may help us enjoy movement more. Choosing activities that we can enjoy for years to come is essential for long-term change in health-related behaviors. The fitness center model may not be useful for prioritizing and sustaining physical activity patterns throughout a lifetime. Fitness fads come and go, but enjoyment goes a long way toward a lifelong commitment to being active.
Benefits of Being Flexible
Enhancing, improving, or increasing the following: Performance of daily activities Relaxation Mind-body connection Posture Decreasing or reducing the following: Muscle tension that can lead to pain and headaches Risk of hip and low back pain Risk of muscle or joint injury
Key Thoughts
Everyone, regardless of age or other demographics, can improve joint ROM. Permanent improvements in flexibility often occur after doing a regular stretching program for 3-4 weeks if you perform flexibility exercises 2-3x/week. Longer holds (> 45 sec) may negatively affect muscular strength and power or sport performance. Warm muscles make more gains with stretching! [active or passive] Mind your muscle balance! [especially out of alignment due to work tasks, exercise training or ADL tasks] The main types of stretching exercises are as follows: static, slow dynamic, and ballistic stretching, as well as proprioceptive neuromotor facilitation (PNF). The program meets the goals of the plan!
Define Monitoring Intensity (define, intensities, HR)
Exercise intensity can be estimated by means of heart rate (HR) and by the heart rate reserve (HRR) method, which uses the difference between resting heart rate (RHR) and maximal heart rate (MHR). Moderate-intensity exercise uses 40 to 60 percent of HRR. Vigorous exercise uses 60 to 90 percent of HRR. Maximal heart rate is calculated by subtracting age from 220.
ACSM guidelines Types and frequencies
FITT-Frequency & Intensity & Time & Type VPP-Volume & Progression & Pattern Cardiorespiratory Endurance (Aerobic) Resistance Training Flexibility(Stretching) Neuromotor Training (Functional)
Genetics Influence Your Body Type: Genetics influenced what? Women vary more in ___________ than men do and may be more genetically inclined to a ____________. Android (i.e., male) fat pattern is an Gynoid (i.e., female) fat pattern is an
Fat distribution is influenced by genetics. Women vary more in fat patterning than men do and may be more genetically inclined to a particular fat pattern. Android (i.e., male) fat pattern an "apple shape" extra weight in the midsection Gynoid (i.e., female) fat pattern "pear shape" is extra weight in the hips and thighs Fat depots carry varying risks for health.
Fat Facts: Fat function definition- What is adipocytes (fat cells)? *Most fat storage is located where?* Fat can also be stored in less typical locations like?
Fat functions: stores energy, cushions organs, and helps regulate body temperature. It is contained in all cell membranes. We all need a certain amount of fat (essential fat) for healthy body function. (The percentage of essential fat needed for health: ~3-5% for men and ~8-12% for women.) Most fat available for use as stored energy is located in adipocytes (fat cells). Most fat storage is located either right beneath the skin (subcutaneous fat) or deep within the abdomen surrounding the organs (visceral fat). Fat can also be stored in less typical locations, such as within the liver, around the heart, and near bundles of muscle fibers (ectopic fat).
Abdominal Fat distribution in men and women
Fat is stored in upper body and abdominal area (apple-shaped) Occurs more frequently in men *Carries greater risk for CAD, hypertension, stroke, elevated blood lipids, and diabetes* Fat is stored in the lower body around the hips, buttocks, and thighs (pear-shaped) Occurs more frequently in women *Implications of sex hormones (menopause, aging, etc.)*
What are some action items Action and Maintenance Stages
Find a partner who will work with you. Ask friends and family members to send you reminders or cues to work on your behavior change. Find a support group. Use reminders and rewards.
Define Flexibility
Flexibility is the amount of movement that can be accomplished at a joint. There is less evidence-based knowledge about flexibility than about cardiorespiratory exercise and muscular strength and endurance. As the population ages, however, it is increasingly important to understand flexibility and apply it to daily living practices.
Type: Which Movements Should I Choose?
Focus on movement efficiency and ability to perform *daily activities* Multijoint or compound exercises affect more than one muscle group (e.g., squats, chest press) Single-joint exercises (e.g., leg or biceps curl) target major muscle groups Examples of core muscle training include planks and bridges *Balance* opposing muscle groups
The newest wellness model focuses on what two aspects in relation to what? Personal assets in life include what three aspects? Wellness depends on what?
Focuses on the ebb and flow of wellness components (in relation too-->)throughout the life span. (In the decade of our 20s, we make many life choices that affect our adult lives.) Personal assets in life include who we marry, career choices, and what college we attend. Wellness depends on how you juggle these choices to live a fulfilling life and prevent early-onset lifestyle diseases.
Progression overload and Maintenance
For continued adaptation, you need *progressive overload* If you can do more than 12 reps easily, increase the amount of weight Other options for progressive overload: Increase number of sets per exercise Increase number of training days per week It's possible to maintain muscle strength by training one day per week if you hold the training intensity or the resistance constant
For the first time since ______, life expectancy in the United States has declined, from _____ years to _____ years. People born in the United States in 2015 can expect to live an average of ______years The longest life span is where and what age? The shortest life expectancies is where?
For the first time since 1993, life expectancy (how long you live) in the United States has declined, from 78.9 years to 78.8 years. People born in the United States in 2015 can expect to live an average of 71.4 years (73.8 for women, 69.1 for men). The longest life span Japan at almost 84 years. The shortest life expectancies Africa
lecture 7 slide 18 & 19 ACSM guidlines and FITT-VPP again. What does FITT-VPP stand for?
Frequency Intensity Time Type Volume Pattern Progression
Weight Management ACSM Guidelines in terms of FITT
Frequency •≥ 5 days/wk to maximize caloric expenditure • Intensity •MOD to VIG intensity aerobic activity should be encouraged. •Eventual progression to more VIG may be beneficial •VIG-EX is encouraged in Pts willing and able •Recognition that VIG-EX is associated with more injuries Time •Minimum of 30/min day progressing to 60 min/day of MOD-EX for weight loss •Long term weight control likely requires > 250 min/week which could include lifestyle PA Type •Primary mode should be aerobic EX with large muscle groups •As part of a balanced program, resistance training, flexibility and neuromotor EX should also be completed
State and define cardiorespiratory Endurance in terms of -FITT VPP
Frequency •≥5 d/wk of MOD-Ex or ≥ 3 d/wk of VIG-Ex or a combination of MOD and VIG on ≥3-5 d/wk Intensity •MOD and/or VIG for most adults •Light to MOD beneficial for deconditioned Pts Time •30-60 min/d of MOD-Ex pr 20-60 min/d of VIG-Ex or a combination of MOD and VIG •< 20min/d of Ex can be beneficial in sedentary Pts Type •Major muscle groups; rhythmic and continuous Volume •≥ 500-1000 METmin/wk •INC ≥ 2000 steps/d to reach 7000 steps/d is beneficial •Lower volumes beneficial Pts unable/unwilling to hit targets Pattern •1 continuous session/day or in multiples of ≥ 10min/day to accumulate duration/volume •Bouts < 10 min may benefit very deconditioned Pts Progression •Gradual progression of duration/frequency/and/or intensity until goal and maintenance is desired •Aim to enhance adherence; reduce injury & cardiac risks
Paradigm Shift: Weight Management ~ 20 yrs
From Individual Factors (Personal Responsibility, Motivation, Self-Discipline, etc.) to Ecological Models (Individual, Microsystem, Exosystem, Macrosystem) How its individual, social, environmental, and policy
Define Functional movement- What what this movement is about- It involves training the body using movements, like _________, rather than _______. Incorporating consistent functional movements into your day affects what?
Functional movement training shifts the focus from exercising in order to improve aesthetics to movement that matters. -about the choices you make on a regular basis related to movement in daily living activities. training the body using movements, like walking, rather than focusing on individual muscle groups. Incorporating consistent functional movements into your day helps make daily movement easier and more enjoyable.
What is the Self-Efficacy Theory
General self-efficacy consists of your confidence in your ability to control your motivation, behavior, and social environment: "Situational Self-Confidence" The higher your self-efficacy (i.e., confidence), the more likely you are to be able to make a change in a habit or behavior. One example is your belief in your ability to walk to class on three days per week instead of taking the bus.
Stand Up Straight
Good posture when sitting or standing is critical for preventing back, shoulder, and neck pain. A well-designed stretching and strengthening program can greatly enhance posture by improving muscular endurance of postural muscles, poor body mechanics, and muscle imbalances experienced from too much sitting.
Explain Intensity when training
Greater intensity of training provides greater benefit. The intensity needed for improving cardiorespiratory fitness is influenced by factors such as age, health status, and recreational activity. Adjust intensity in response to environmental stress (e.g., heat, humidity) and when recovering from illness or injury.
Health can come in many _____ Definition and examples of Wellness- Staying healthy through the life span requires a focus on what 3 components?
Health can come in many sizes Wellness- feeling good enough about your body to live well—to eat well, move more, and attend to all aspects of life (e.g., emotions, spirituality) that make you healthy Staying healthy through the life span requires a focus on *healthy habits, motivation, and behavioral choices*
In 2014, 2015 the leading causes of death were? The next leading cause of death is?
Heart diseases, then cancer Both around 161 The next one is chronic lower respiratory disease at 40.5
Adaptation to Muscular Overload
If you begin a muscle conditioning program, you will improve your muscular strength, muscular endurance, and power. The greatest relative improvements depend on *how you overload your muscles*
Summary
If you want to move, make the decision to do so and choose a movement that you enjoy. Simply - if you don't enjoy movement or it does not provide something you value, you won't continue to move regularly *ESPECIALLY* when life gets complicated! Be prepared to adapt because you *HAVE* to or you *WANT* to because what you enjoy may change over the course of your lifetime.....
Three Energy Systems
Immediate energy system, or adenosine triphosphate-phosphocreatine (ATP-PC) system Nonoxidative (anaerobic) energy system Oxidative (aerobic) system We use all three systems during daily movement, especially when we exercise. Each system's level of contribution depends on the activity's duration and intensity.
Essentials of a Functional Movement:
Incorporate multiple joints. Use multiple muscles. Are multiplanar (performed while moving forward, sideways, or with rotation). Are done in a functional position (needed for activities of daily living). Incorporate balance. Require core stability.
What are some action items for the Precontemplation Stage?
Increase your knowledge (e.g., learn about the risks of inactivity or about how to eat more healthily or do more physical activity). Think about what kind of role model you want to be for others. Examine your attitudes and self-talk. Do some research about the benefits of the possible change.
Overloading- describe in terms of muscular fitness
Increasing muscular fitness requires you to overload muscles consistently and progressively. Muscles respond to the overload regardless of what is providing the stimulus. Options include variable resistance machines, free weights, and body weight.
Muscle Contractions- definition of isometric, Concentric, Eccentric
Isometric: static muscle contraction; muscle length or joint angle does not change Isotonic Concentric: contraction in which muscle shortens and joint angle decreases and which is used to build muscle capacity Eccentric: contraction in which muscle lengthens and joint angle increases Often called a negative in the strength and conditioning room
What Determines Flexibility? and describe the 6 factor
Joint structure. The body contains many types of joints, and joint type affects range of motion (ROM). Age and sex. Flexibility declines with age. Women are more flexible than men due to differences in bone structure and hormones. Connective tissue. ROM can be affected by deep connective tissues, including fascia and tendons. Age makes all connective tissues thicker and less flexible. Muscle size. ROM is reduced when muscles get big. Proprioceptors. These tiny sensors in muscle fibers provide information about joint angle, muscle length, and muscle tension. They can cause reflexes that reduce ROM. Joint injury or repair. Major joint injuries can cause scar tissue and reduce ROM. Similarly, joint replacement can make a person less flexible.
Bottom lines for assessment
Know the limitations of the body composition method used Understand the errors in the method used Do NOT promote number dependency (i.e. %Fat) WC is a critical tool in the assessment tool box Respect BMI for it's intended clinical use
Body Composition Techniques: Laboratory/Clinic and Clinic/Field
Laboratory/Clinic: Hydrodensitometry (aka UWW and BodPod), Dual-energy X-ray absorption (DEXA or DXA), Computed tomography (CT), Magnetic resonance imaging (MRI), Hydrometry Clinic/Field: Anthropometric Measures (BMI, waist), Bioelectrical Impedance, Skinfolds
Interactions Between Fat, Muscle, and Bone: Lean mass has a strong relationship to bone mass and bone density in who? Weight changes (whether gains or losses) results from changes in what? The exact composition of a weight change influenced by what 4 factors:
Lean mass has a strong relationship to bone mass and bone density in adolescents and young adults. Weight changes (whether gains or losses) result not only from changes in fat mass but also changes in lean mass and bone mass. The exact composition of a weight change is influenced by many factors: Age overall health exercise level diet quality (especially protein and bone nutrients (e.g., calcium, vitamin D))
Definition of Life span- Definition of Health span-
Life span-consists of the years we live, from birth to death. Health span consists of the number of years for which we are functional and disease free from birth to death (i.e., does not include unhealthy years).
Purpose of exercise is medicine
Living disease and illness free as long as possible. we want to maximize total years and minimize years spent suffering
Preventing Low Back Pain
Low back pain involves discomfort that limits activities and lasts for at least one day. It is the second-most-common cause of disability for U.S. adults and a major cause of disability below age 45. Most people will suffer from low back pain in their lifetime due to how they live and work. *80% of all adults will experience LBP in their lifetimes!*
Define Metabolic Equivalents (METs)
METs enable us to express exercise intensity by comparing the energy expenditure rate during activity with the rate while at rest. Activities of less than 3 METs are considered low intensity. Activities of 3 to 5.9 METs are considered moderate. Activities of 6 METs or more are considered vigorous.
What are some Type of exercises
Many modes of activity can enhance cardiorespiratory fitness. Rhythmic aerobic exercise—which requires little skill and involves large muscle groups, especially the legs—is recommended for all adults for health. The most popular activity is walking, which is easily accessible for most people and requires only a good pair of shoes.
Energy production & Macronutrients in terms one kilocals, food, metabolism
Metabolism breaks down food and transforms it into energy Kilocalorie (kcal) = unit of measurement for energy available in food or expended by the human body 3 food components that provide energy for movement: carbohydrate, fat, and protein. They are burned as fuel in the *"metabolic furnaces"* found in cells - focus on muscle cells.
Define Rating of Perceived Exertion (RPE)
Monitoring HR can be inconvenient, especially during some activities and without a wearable monitor. RPE, however, allows you to express your perception of your exertion level. A common RPE scale ranges from 1 (near rest) to 10 (maximal effort). To monitor intensity, begin to associate an RPE rating with exercise performed in your target heart rate zone.
What is a healthy level of Frequency for an exercise
Most people need to engage in moderate- to vigorous-intensity endurance activities on three to five days per week (three days for moderate intensity, five days for vigorous intensity). More than five bouts of exercise per week may increase the risk for musculoskeletal injury.
Describe the ATP: The "Energy Bucks" of the Human Body
Muscle cells gain their energy for work through the bond breaking of adenosine triphosphate (ATP). The body constantly uses ATP to get energy for biological functions (e.g., muscle contraction) and gains it back through metabolism of food (carbohydrate, fat, protein). If we have too much saved energy, it becomes excess body weight or stored energy.
Muscle Fibers- definitions of fascicles, myofibrils, sarcomeres, muscle contractions
Muscle fibers are clustered into bundles called fascicles. Bundles of muscle fibers are combined into units called myofibrils. Myofibrils are arranged into sarcomeres, which consist almost entirely of actin and myosin. Muscle shortening occurs when muscle contracts and pulls on tendons Actin attaches to myosin molecules in a power-stroke motion. Fundamental basis of the *sliding filament theory*
Muscle Anatomy and Contraction- Muscles are typically arranged in pairs to allow movements in ______ directions Based on their physiology___
Muscles are typically arranged in pairs to allow movements in both directions Based on their physiology, muscles differ in the rate at which they can produce force and for how long
Assessing Muscular Endurance- definition and descriptions
Muscular endurance is the ability to hold a given muscle action or repeat submaximal contractions It can be assessed in terms of either the maximum number of repetitions one can perform (e.g., push-ups) or the length of time for which a position can be held (e.g., plank) *Muscular endurance is a key to good posture*
Muscular Capacity (ms, me, mp, flex) definitions
Muscular strength-Amount of force that can be produced with a single maximum effort Muscular endurance-Ability of muscle to hold or repeat a contraction without fatigue Muscular power-Rate at which muscle force can be executed Flexibility-Range of movement in a joint or series of joints and length in muscles that cross the joints to induce a bending movement or motion
Fiber Type Distribution- fibers
Nearly all muscles contain both slow-twitch and fast-twitch fibers The proportion varies by muscle, by individual, and by individual needs and wants for daily movement
Neuromotor Exercise and Functional Fitness:
Neuromotor exercise training involves the intersection between muscle capacity and flexibility. Neuromotor exercise involves motor skills (including balance, coordination, gait, and agility) and proprioceptive training. Many sport training regimens involve various forms of balance and agility training. Functional fitness enhances performance of daily tasks and helps prevent falls among older adults. Examples: Yoga and tai chi incorporate neuromotor exercise while also addressing strength and flexibility.
Neuromotor Training Requires Destabilization
Neuromotor movements that require brain involvement, particularly for balance, often cannot be accomplished in a strength and conditioning room with traditional equipment. Functional fitness and fall prevention programs for older adults safely challenge human movement systems (e.g., base of support, eyesight, center of gravity, flooring surface) to handle activities of daily living. Incorporating *destabilized movements* into your daily life will enhance your neuromotor fitness.
(slide 19 has a picture) New wellness models have what? Why were puzzle-piece models were limited?
New models = ebb and flow of wellness components throughout the life span. Puzzle-piece models were limited because the pieces fit perfectly together and did not overlap or intermix. In reality, life is not perfect.
Dual-Energy X-Ray Absorptiometry (DXA) history
Originally designed for bone density scans, now used for both total and regional body composition
8 components of Wellness are (Speeis of)
Physical Emotional Intellectual Social Environmental Occupational Financial Spiritual
Assessing Muscular Power- define and describe
Power is the ability of a muscle, or muscle group, to move a force quickly It is assessed less often than muscular strength and endurance *It can be assessed by using a broad jump test for an athlete or by measuring how quickly an older adult can get out of a chair*
What are the 5 models of Transtheoretical model and state their definitions (look at slide 10) PCPAM
Precontemplation stage: not thinking about being physically active or exercising regularly (I won't (non-believers) I can't (believers)) Contemplation stage: thinking about making a positive change (e.g., researching ways to move more) (I Might Change) Preparation stage: determining how you might create the change (e.g., "tomorrow I might go for a short walk") (I will Change) Action stage: walking for 30 minutes on three or four days per week (I am Changing) Maintenance stage: continuing to walk for 30 minutes three or four times per week for six months. I have Changed Termination: (?) I have Changed and will never relapse. *is the a stage?*
Define Progression and how to safely progress when exercising
Progression- [Avoid TOO much, TOO soon, TOO fast!] Progression is accomplished by advancing any of the FITT components. Start by increasing time (by 5 to 10 minutes per session). Gradually advance other components over four to eight months. Progression should be slow and planned to avoid muscular soreness, injury, and undue fatigue.
Describe the interaction between Strength and Flexibility
Relative balance exists between a muscle group's strength and the flexibility of the muscle and the joint it crosses. If you are very flexible in a specific muscle group, you may need to emphasize strength movements rather than stretching to avoid injury to joint structures and ligaments. Most of us do not have issues with being overflexible; instead, we are usually too tight in our muscles and joints due to lack of movement. *Muscle Balance = Appropriate Balance between Opposing Muscles of a Given Joint in BOTH Flexibility and Strength for Required Needs*
Explain muscle hypertrophy
Resistance training programs that provide overload with heavy weights and low repetitions increase the size and number of myofibrils, which results in larger muscles. When your muscles get bigger, the *Increase in muscle fiber size is called hypertrophy*. Not all strength gains lead to hypertrophy
Systems Work Together to Promote Optimal Balance
Sensory systems (e.g., visual, auditory) Motor system Cognitive system Somatosensory system (e.g., senses, touch, movement, body position, pain) Vestibular system (located in the inner ear)
What are some action items Preparation Stage
Sign a contract with yourself, your friends, and your family about your commitment to changing your behavior Find tools and information that will help you change. Look for options.
Slow-Twitch VS Fast-Twitch FIBERS
Slow-twitch fibers: contract slower and resist fatigue better primarily use the oxidative (aerobic) system to gain their ATP, or "energy bucks" ATP provides a lot of energy at a slow rate often reddish (darker) due to the myoglobin stored in them, which provides a quick source of oxygen Fast-twitch fibers: contract more forcefully and rapidly but fatigue more quickly primarily use the nonoxidative (anaerobic) energy system Provide less energy overall, but provide it quickly Their color is often whitish.
Behavioral Theories Grounded in Social Psychology- definition of social psychology and its effects on humans
Social Psychology powerfully influences personal behavior and as such greatly impacts personal paradigms, culture, public policy, politics, etc. Humans are social animals
Define Static Stretching along with the 2 types
Static stretching involves slowly moving into a position and holding it for 10 to 30 seconds. Passive static stretching involves holding the limb or body part in position either with or without assistance from a partner or prop (e.g., bar, band). Active static stretching requires the muscle to be stretched to contract while the opposite muscle group is relaxed and stretched; it often occurs during yoga.
Pattern for recovery time
The *48-hour recovery rule* is important for fitness gains and *Injury prevention* Strength training = tearing muscle down *Rest allows muscle to rebuild to be able to handle the next effort* For best effect, use rest intervals of two to three minutes between sets (or less for a muscular endurance program)
FITT: Frequency, Intensity, Time, and Type- for goals and fitness
The best program for you depends on your goals and interests. Select activities that you enjoy. The key is to find a method that enables you to achieve and maintain muscular fitness.
The happiest and saddest states were determined based on what 6 elements?. Two of the happiest states identified were? The saddest state sad?
The happiest and saddest states were determined based on Healthways survey information, crime, commute time, unemployment, and cost of living. Hawaii and Utah; the saddest was West Virginia.
The Heart as Your Pump (chambers and where right side and left side pumps to)
The heart includes 4 chambers and 2 circulatory systems. Right side = pulmonary circulation system accepts oxygen-poor blood returning from the body and delivers it to the lungs for waste removal and reoxygenation. Left side = systemic circulation system distributes oxygenated blood to the rest of the body.
Define Maximal Oxygen Consumption (VO2max) Objectives and measuring
The maximum amount of oxygen a person can take in and use to perform dynamic exercise with large muscle groups. Serves as an objective measure of cardiorespiratory fitness (gold standard). Measuring heart rate enables good estimates about one's oxygen consumption and overall cardiorespiratory fitness.
Define intensity? How much time should be used during various types of intense exercising? ( moderate, vigorous)
The recommended duration of activity in a given bout is influenced by *intensity*. [Example - run vs. walk] Pa recommend least 150 minutes of moderate-intensity activity or 75 minutes of vigorous activity per week. Most adults should aim for 30 to 60 minutes per day of moderate-intensity activity, 20 to 60 minutes of vigorous activity, or a combination of the two. For a deconditioned person, moving for less than 10 minutes per day is a safe way to start and may provide benefits. Longer durations of exercise (60 to 90 minutes per day) may be needed for weight management, especially if the rest of the day is spent sitting.
Social Ecological Model: The social ecological model goes beyond personal choice to the broader perspective of the ______, including where you _____, ____, and ____. Key contributors to increasing physical activity include elements of ______-, such as _______, _____, and ______.
The social ecological model goes beyond personal choice to the broader perspective of the physical environment, including where you live, work, and play. Key contributors to increasing physical activity include elements of urban planning, such as transportation systems, parks, and walking trails.
Muscle Fiber Types- speeds and what they are based on, are muscle fibers equal?
They are often broadly categorized as either slow-twitch or fast-twitch based on Speed of contraction Force output Primary energy source Muscle fibers are not all created equal.
What is Transtheoretical model
This *stages of change* model, derived from research on smoking cessation, helps conceptualize where you are in the process. Change is never quick or permanent; it usually remains a work in progress! You will most likely move back and forth through the stages of change.
Slow Dynamic Stretching
This approach involves a slow transition from one position to another with a progressive increase in the reach or ROM as the movement is repeated. Examples: lifting the knees high, stretching the inner and outer thigh muscles by slowly lunging from side to side
Proprioceptive Neuromotor Facilitation (PNF) in terms of contractions
This approach involves an isometric contraction (i.e., with no joint movement) of a selected muscle-tendon group for three to six seconds at light or moderate intensity. The contraction is followed by static stretching of the same group for 10 to 30 seconds. This activity is often termed contract-relax stretching.
Ballistic Stretching, or Bouncing
This approach is not recommended for the average person, because it often elicits the stretch reflex, which can lead to injury. In ballistic stretching, momentum produces the stretch and may cause the muscle to contract if it does not feel safe. If an average-aged person continues to try to stretch the contracted muscle, injury may result. *Program = Plan & Goals*
What is the Talk Test during exercising?
This is the easiest method for estimating exercise intensity. Because higher levels of exertion require more oxygen, respiration rate increases as intensity increases. Most people can talk during moderate-intensity exertion but can utter only short phrases during vigorous exercise. The talk test can help you gauge your intensity and prevent yourself from overexerting.
Respiratory System and the delivery processes, muscles involved and what happens during exhalation
This system = all passages from the nose and mouth to the lungs. Critical for delivery and removal of oxygen and for maintenance functions of the cardiorespiratory system. The diaphragm and abdominal muscles cause pressure changes that allow air to flow in and out. During exhalation, carbon dioxide passes from the capillaries into the lungs and leaves the body through the nose and mouth.
Define Theory of Planned Behavior (TPB)
This theory links beliefs and behavior. It holds that intention often predicts behavioral outcomes. A meta-analysis showed that intention is the strongest determinant of our behavior and that our attitudes strongly influence our intentions.
Muscular Fitness- Three aspects and sport performance
Three aspects Muscular strength Muscular endurance Muscular power (product of speed and strength) Important for sport performance, functional fitness (for daily activities), and *living well for a lifetime*
Define Specificity of Training for a sport/exercise
To enhance performance in a given activity, train the specific muscles used in the activity and the energy system that powers it. *[Runners should run more!]* Training one system can reduce the performance of another system. *[Distance runners should not sprint train (so much) and vice versa]* Training the aerobic energy systems enhances cardiorespiratory fitness and helps prevent chronic diseases. *[Take care of your heart, lungs & blood vessels]*
Frequency: How Often Do I Need to Strength-Train?
Train *2 - 3 days* per week at moderate to high intensity with at least 48 hours between sessions for a given muscle group You can train all major muscle groups in a single session or separate them by region and alternate your training You can also choose more *functional movements* that require balance, stability, strength, and endurance but do not require dividing the body into training regions
Safety While You Train- ROM, Breath
Training safely in order to avoid injury and adverse consequences. Don't skip the warm-up: Warming up may reduce the risk of injury, and you will feel better Mind the joints: Proper form and technique are crucial for injury prevention. Avoid bending while twisting Consider range of motion: Unless you are performing a static exercise (e.g., plank), complete all exercises through the full range of motion for a given joint Don't forget to breathe: Inhale when you are in the concentric or up phase (lifting). Exhale during the eccentric or down phase (lowering) Avoid eccentric training: Avoid high-intensity eccentric training (unless you are properly trained and supervised), It poses risk for muscle soreness, joint injury, and muscle damage Use spotters and collars:When using free weights, use appropriate collars and spotters at all times to prevent injury to yourself and others Progress slowly: Training too hard and too early is a primary reason for injuries, Start slow and progress appropriately
List [Some] Contemporary Theories of Behavior Change
Transtheoretical model Theory of planned behavior Self-efficacy theory Social ecological model
Turkeys VS Ducks muscles and why they are needed
Turkeys: Walk a lot, don't fly much Legs = slow-twitch = dark meat Breasts = fast-twitch = white meat Ducks: Fly a lot, don't walk much Breast (wings) = dark meat Legs = white meat
Measuring Body Composition: Three Models
Two-component model divides the body into fat and fat-free components The most common model Four-component model divides the body into CHO, PRO, fat, and water. The gold standard in research Three-component model divides the body into fat mass, lean soft tissue (including muscle), and bone mass relates to health, especially for young adults.
Mean Arterial Pressure = Cardiac Output (HR x SV) x Total Peripheral Resistance
Veins: Low Pressure, Stretchy/Distensible, Volume, Temperature, Regulation, "Returns" Arteries: High Pressure, Muscular & Stiff, Blood Flow, Regulation, "Delivers", Site of Occlusion (disease)
Define volume
Volume- [V = F x I x T] Volume is the product of frequency, intensity, and time. If you exercise vigorously, you can get health benefits similar to those of a longer program at moderate intensity. Due to dose-response association, the more physical activity you do, the greater the health and fitness benefits. Energy expenditure of 1,000 kcals per week is associated with prevention of cardiovascular disease.
Your Body is designed to Move- ancestors, muscles, bones
We move less for survival than our ancestors did, but we still need to move for health and quality of life Our muscles, bones, and joints give us amazing ability to move When muscles contract, they effectively pull on bones
Define Decisional Balance
Weigh the pros and cons of making a change to see if you are ready to invest the time and effort that it requires. If you identify more advantages than disadvantages, you are more likely to succeed at making the change. Inherently in all decisions we make ("weighing the pros and the cons") but often times not so "intentional"
What are some action items Contemplation Stage
Weigh the pros and cons of the possible behavior change. Journal about your behavior. Imagine how the change would affect your overall life. Link the benefits of changing with what you want for yourself in the long term.
State some Benefits of Cardiorespiratory Fitness
Weight (body composition) management More ease in performing daily physical tasks Enhanced work, recreation, or sport performance Better immune function Better brain function and academic achievement Better feeling (improved sleep and psychosocial well-being)
Social Ecological Model: What should you consider when examining that determine behavior? wants an example? Healthy behaviors are more likely to be sustained by more people if what? (2)
When examining what determines behavior choice, consider the social environment. For example, if your best friend leads a sedentary lifestyle, you may be more sedentary as well. Healthy behaviors are more likely to be sustained by more people if barriers are removed and convenient healthy choices are made available.
Specificity of Training- adaptions and birth
When muscle fibers and their related energy system are overloaded, they adapt to meet the demands placed on them. Fiber type distribution is largely fixed at birth, but changes can occur with shifts in EX or PA and as part of the aging process.
Physiological Teamwork for Flexibility and Neuromotor Fitness
Your muscles, tendons, ligaments, and sensory and nervous systems all work together to determine your flexibility, your neuromotor fitness, and, ultimately, your daily physical functioning. In our daily lives, we move in complex ways and therefore need neuromotor control. This type of movement requires strength, flexibility, and a lot of communication from the brain related to balance and proprioception.
Neuromotor Training
Your training should include movements that you perform throughout the day or in your sport routine to improve your daily living status, enhance your health, and aid your functional fitness for life.
Changing behaviors very _____
complex
(skipped 15) definition of Contemporary- Who desists this scale
contemporaty- wellness has been described as a process of making PERSONAL choices for a more successful PERSONAL
(not done slide 7) Human movement paradigm equation and basic definitions of each-
exercise + physical activity- sedentary Exercise-Planned, Intentional, Structured Frequency/Intensity/Time/Type/Volume/Progression/Pattern •Skeletal Muscle Contraction = Energy Expenditure •Types: Transportation, Leisure, Occupational, Domestic •Sedentarism = "extended engagement in behaviors with minimal movement, low energy expenditure, and rest" •Emerging Independent Health Risk Factor •Not Physical Inactivity
Structure of People live in Social & Physical Environments
starts with individual, then interpersonal, then institutions and organization, then community and ending with, structures, policies and systems (this is a picture on slide 21)
Physical activity sub-Types and guidelines
•Sub-Types: Voluntary/Non-Voluntary; Spontaneous •Established Guidelines [CDC]
Exercise goals and guidelines-
•Typical Goals: Fitness, Performance, Health Status •Established Guidelines [ACSM]
