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
