Nutrition 100 Chapter 5-7

What percentage of Americans experience back pain by age 50?

85% - low back pain is the second most common ailment in the US and costs $50 billion a year

Fat free mass includes

Bone, water, muscle, connective tissue, organ tissue, and teeth

Vertebrae

Bones in spinal column that proved structural support to the body and protects the spinal cord - differ in structures but each consist of a body, arch, and several bony processes

Vertebrae from top to bottom

Cervical (7) Thoracic (12) Lumbar (5) Sacral (9) - made of sacrum (5) and coccyx (4)

Two types of connective tissue

Collagen- provides structure and support Elastin- elastic and flexible

Slipped disk

Damage disk that bundles out between the vertebrae and puts pressure on a nerve root

Metabolic syndrome

Diagnosed if person has at least 3 of 5 factors 1) large waistline 2) high blood pressure 3) high fasting blood sugar 4) high triglycerides 5) low HDL -Aka insulin resistance syndrome

Diabetes mellitus

Disease that disrupts normal metabolism

Obesity ___________ mortality rates and can reduce life expectancy by ___________ years

Doubles 10-20 - believe the average americans life expectancy will soon decline by five years

What does flexibility training do?

Increases range of motion and may prevent muscle strains - does not prevent overuse injuries

Static stretching before a high intense activity...

Increases the risk of injury by interfering with neuromuscular control and reducing muscles natural ability to stretch and contract

Titin

Structural protein in muscles that has elastic properties and contributes to flexibility

Elastic elongation

Temporary change in the length of muscles, tendons, and supporting connective tissues

Static flexibilty

The ability to hold an extended position at one end or point in a joints range of motion - depends on your ability to tolerate stretched muscles, the structure of your joints, and the elasticity of muscles

Dynamic flexibility

The ability to move a joint through its range of motion with little resistance - affects ability to pitch a ball or swing a golf club - depends on static flexibility, strength, coordination, and resistance to movement

Flexibility

The ablitity of a joint to move through its full range of motion - increases and decreases with inactivity

Most important component of muscle tissue

The connective tissue - it envelops every part of the muscle tissue

Full range of motion

The fullest motion possible in a joint

Overweight

Too much body fat

Overweight

Total body weight above the recommended range

Core muscles

Trunk muscles from hip to upper back - includes abdomen, pelvic, sides of trunk, back, butt, hips, and pelvis

Symptoms of slipped disk

- Numbness in back, hip, leg, or foot - Radiating pain - Loss of muscle function - Depressed reflexes - Muscle spasms

What percentage of Americans are overweight?

62%-69% - 33% of adult men and 36% of adult women

Essential fat in men and women

- 3-5% in men - 8-12% in women

Type 2 diabetes

- 90-95%'of people with diabetes have type 2 - the pancreas doesn't produce enough insulin, cells are resistant to insulin, or both - usually diagnosed in people over the age of 40

Additional benefits of flexibilty

- Relief of aches and pains - Relief of muscle cramps - Improved body position and strength for sports - Maintenance of good posture and balance -----sitting in a slumped position causes a rounding of the upper back called kyphosis - Relaxation - Improved impaired mobility

Gestational diabetes

- a form of diabetes mellitus that occurs in 2-10% of pregnancies - usually disappears after pregnancy - 5-10% of women go on to have type 2 diabetes right after the pregnancy - women who have it during pregnancy have a 60% of developing diabetes 10-20 years later

Major factors involved in the development of diabetes

- age - obesity - physical inactivity - family history - lifestyle

Frequency of stretching

- at least 2 to 3 times a week - stretch when muscles are warm

Anatomy of joint

- bone surfaces within joints are lined with cartilage - the joint cavity containing synovial fluid separates bones - synovial fluid cushions bones and reduces friction as the joints moves - ligaments strengthen and reinforce joint

Health problems associated with obesity

- cancer - hypertension - impaired immune function - gall bladder and kidney diseases - skin problems - sleeping and breathing disorders - erectile dysfunction - pregnancy complications - back pain - arthritis

Associated conditions to metabolic syndrome

- chronic inflammation - erectile dysfunction - fatty liver disease - increases risk of heart disease for men more than women

Vertebral body

- cylindrical - flattened surfaces where intervertebral disks attach - designed to carry the stress of body weight and physical activity

Back exercise guidlines

- do low back exercises at least three times per week - emphasize muscular endurance rather than muscular strength - dont do spine exercises early in the morning bc disks have high fluid content - regular endurance exercise - always use good form and stop if you feel pain - build core stiffness through stabilizing exercises

Static stretching

- each muscle is gradually stretched and is held for 10-30 seconds - muscles can safely stretch farther than usual - safe and effective - excess static stretching can decrease joint stability and increase risk of injury

Dynamic stretching

- emphasis on functional movements - includes movement but does not include rapid bouncing - moves joints in an exaggerated but controlled manner through the range of motion used in a specific exercise or sport - requires balance and coordination and may have a greater risk of muscle soreness or injury

Hinge joints

- fingers and knees - limited to forward and backward movements - lock when fully extended

What does excess fat on the abdominal area increase risk of?

- high blood pressure - diabetes - early onset heart disease - stroke - certain cancers - mortality

Ball-and-socket joints

- hip and shoulder - enable movements in many directions and provide for a greater range in motion

Underlying causes of chronic back pain

- injuries - muscle or ligament strains - disk herniations

Health problems associated with diabetes

- kidney failure - nerve damage - circulation problems - retinal damage and blindness - increases risks of heart attack and hyper tension

Ways to prevent back pain

- maintain healthy weight - exercise - stop smoking - avoid sitting and standing in position for too long - use supportive seats and medium firm mattress - use lumbar support when driving - warm up thoroughly before exercising - progress gradually when improving strength or fitness

What are possible explanations for increase in weight?

- more time spent in sedentary work and leisure activities - fewer short trips on foot - fewer daily gym classes for students - more meals eaten outside the home - greater consumption of fast food - increased portion size -increased consumption of soft drinks and convenience food

Active stretching

- muscle is stretched by a contraction of the opposing muscle - muscles can be stretched farther with low risk of injury - disadvantage= a person may not be able to produce enough stress to increase flexibility using only the contraction of opposing muscle groups

Ballistic stretching

- muscles are stretched suddenly in a forceful bouncing movement - problem= the heightened activity of proprioceptors caused by the rapid stretches can continue for some time, possibly causing injures during physical activity that follows - makes it harder to stretch - not recommended especially for people of average fitness

Risk factors associated with low-back pain

- older than 34 - arthritis or osteoporosis - family or personal history - sedentary lifestyle - low job satisfaction or socioeconomic status - psychological stress or depression

Type 1 diabetes

- only 5-10% of people with diabetes have type 1 - the pancreas produces little or no insulin - usually strikes before the age of 30

Passive stretching

- outside force or resistance provided by yourself, a partner, gravity, or weights helps your joints move through their full range of motion - stretch is not controlled by the muscles themselves= greater risk of injury - can achieve a greater range of motion - communication between partners is very important to ensure joints aren't forced outside their normal functional range of motion

Symptoms of acute back pain

- pain - muscle spasms - stiffness - inflammation

Treatments for chronic back pain

- pain meds - exercise - physical therapy - massage - yoga - chiropractic care - acupuncture - surgery - education on body posture

Chronic back pain

- persists for more than three months

Underlying causes of back pain

- poor muscle endurance and strength in core muscles - excess body weight - poor posture - poor body mechanics while lifting or sports movements

Benefits of flexibility- prevention of low-back pain and injuries

- poor spinal stability puts pressure on the nerves leading out from the spinal column and can lead to low-back pain - strength and flexibility in the back, pelvis, and thighs may help prevent this type of back pain - good hip and knee flexibility protects the spine from excessive motion during the tasks of daily living

Intervertebral disks

- separate vertebra from one another - absorb and disperse the stresses placed on the spine - made up of a gel and water filled nucleus surrounded by a series of fibrous rings

Symptoms of chronic back pain

- shooting pain - steady ache with stiffness - can be localized pain or through other parts of body

What do core muscles do?

- stabilize the spine and help transfer force between the upper body and lower body - strong core muscles make movements more forceful and help prevent back pain

Types of stretching techniques

- static - dynamic - ballistic - proprioceptors neuromuscular facilitation

Intensity and Time of stretching

- stretch to point of slight tension or mild discomfort - hold stretch for 10 to 30 seconds and do 2 to 4 repetitions of each stretch for a total of 60 seconds per exercise

Functions of the spinal column

- structural support for the body - surround and protects spinal cord - supports body's weight - attachment site for muscles, tendons, and ligament - allows movement of neck and back in all directions

Acute back pain

- sudden back pain - goes away within days or weeks - reduce pain by applying cold and then heat or taking pain meds - bed rest for one day and exercise moderately after --- too much bed rest may weaken muscle and worsen pain

What does back pain result from?

- sudden traumatic injures - long term result of weak and inflexible muscles, poor posture, or poor body mechanics during carrying or weight lifting

Functions of fat

- the main source of energy for the body - cushions organs - helps regulate body temperature

Proprioceptive neuromuscular facilitation

- uses reflexes initiated by both muscles and joint nerves to cause greater training effects - allows more effective stretching and greater increases in flexibility than static stretching - causes more muscle stiffness and soreness - requires partner and takes more time - most popular PNF stretching technique is contract-relax stretching method where a muscle is contracted before it is stretched - another technique is contract-relax-contract

Benefits of flexibility- joint health

- when the muscle and other tissues that support a joint are tight, the joint is subject to abnormal stresses that can cause joint deterioration - poor joint flexibility can also lead to deterioration in sensitive cartilage cells lining the joint - there is a loss of joint mobility and increased joint pain as people tend to age and exercise less - aging also decreases the natural elasticity of muscles, tendons, and joints resulting in stiffness which leads to arthritis - joint flexibility increases balance and stability for older adults

After months of stretching, how much can flexibility increase in joints?

10 to 20 percent

Obese people are _____ times more likely to develop type 2 diabetes then non obese people

2

What percent of adult Americans has metabolic syndrome

34%

One pound of body fat is how many calories?

3500 calories

How long does it take for most back pain to go away?

A few weeks or months

Safest and most convenient stretching technique

Active static stretching

Another name for fat cells

Adipose tissue

What determines how much fat is being stored in fat cells?

Age Gender Metabolism Diet Physical activity

People with optimal body composition....

Feel healthier, move easier, feel better about themselves, and have a lower risk of getting chronic diseases

People have a ______________ determined number of fat cells

Genetically - can become larger or smaller depending on how much fat is being stored

Diabetes causes a buildup of __________ in the blood stream

Glucose

Prediabetes

Glucose levels that are higher than normal but not high enough for a diagnosis of diabetes - 86 million Americans have prediabetes

Visceral fat is more _______________ than subcutaneous fat

Harmful

What does ones ability to change body composition depend on?

Heredity Diet Exercise

Where do premenopausal women tend to store fat?

Hips, butt, and thighs - pear shape

Soft tissues

Includes skin, muscles, tendons, and ligaments tissues

People with high or low flexibility have a ___________ risk of injury

Increased - extreme flexibility reduces joint stability - poor flexibility limits a joints range of motion

What determines flexibility?

Joint structure, muscle elasticity and length, and nervous system regulation

Visceral fat

Located around major body organs - aka inter abdominal fat

Subcutaneous fat

Located under the skin

Plastic elongation

Long term change in the length of muscle, tendons, and connective tissues - these tissues shorten resulting in decreased flexibility without regular stretching

Most common site of back pain

Lumbar area because it bears the majority of your weight

What waist measure for men and women is associated with significantly increased risk of disease?

Men - 40 inches Women- 35 inches - your waist measure should be less than half your height

Obesity

More serious form of overweight that carries multiple major health risks

Key tissue to developing flexibilty

Muscle tissue - regular stretching can lengthen it

Proprioceptors

Nerves that send information about change in the muscular and skeletal system to the nervous system - detect amount and rate of change in muscles length - regular stretching trains proprioceptors to allow the muscle to lengthen

Connective tissue

Provides structure, elasticity, and bulk - makes up about 30% of muscle mass

Joint capsules

Semi-elastic structures that give joints strength and stability but limit movement

Nerve roots

Spinal nerves that branch off the spinal cord through spaces between vertebrae

What does balanced flexibility provide joints?

Stability and facilitates smooth, economical movement patterns - can achieve balanced flexibility by performing stretching exercises regularly and by using variety of stretches and stretching techniques

Which type of flexibility is used more often?

Static flexibility - better researched and easier to measure

Where do men and postmenopausal women tend to store fat?

Upper region of their bodies - abdominal area - apple shape

How much has obesity increased since 1960?

Went from 13% to 27%-34% now

How is flexibility improved best

When muscles are warm and the stretch is applied gradually and conservatively - allows proprioceptors to adjust to the new muscle length and reduce signals sent to the spine which allows muscle to lengthen out and improve flexibility

What are the best exercises for low back health?

Whole-body exercises that force the core muscle to stabilize the spine in many directions