Kinesiology 100 Exam #2

Gender & strength

Av. female - 70% strength of av. man in lower body 40% of strength in upper body

fuel use

Depends on intensity, duration assuming glycogen storage is full

Vitamin A

Fat soluble -immune system -cellular differentiation -milk, yellow fruits/veggies, dark green veggies

Allostatic load

Long term wear and tear of stress -leads to health problems -associated with long bouts of stress

Naturally occurring sugars

fruit, berries, sweet veggies -not bad bc they come with nutrients -same molecules as refined sugars

B Vitamins

function as coenzymes -metabolism -energy release -thiamin, niacin, riboflavin, pantothenic acid, biotin -from proteins, whole grains, dark green, leafy veggies

sources of fat

ground beef dairy veggie oils

Acute exercise and pain

pain reduced following aerobic, resistance and isometric exercise in healthy people

There is an inverse relationship between _____ _______ and psychopathology

physical fitness

Complex CHOs

polysaccharides

Knowledge/belief reasons for inactivity

poor health, rehab, self-efficacy, perceived barriers

shock absorption of lipids

protects organs

Acid-base balance with proteins

proteins buffer and stabilize pH

CHO-electrolyte replacement drink

water, CHOs, electrolytes (Na, K) Isotonic - same concentration as in blood

Water soluble vitamins

-body excretes -low risk of toxicity

Fat soluble vitamins

-cant excrete -store the excess on body -more risk of toxicity

Insoluble fiber

-decreases transit time through digestive tract -prevents, treats constipation -germ, endosperm, bran

Opioids

-endorphins -runners high -activated by exercise -linked to exercise addiction

vitamin C

Water soluble -antioxidant -synthesis of collagen -iron absorption -immune system

Glycogen depletion

"hitting the wall" -abrupt loss of energy -2,000 kcal -2-2 hours

Constituents of Proteins

-blood clotting factors -blood transport -lipoproteins - transport lipids

Folate

-DNA synthesis -cell division -green, leafy veggies

Psychological changes associated with exercise

-Distraction from worries and cares -lower anxiety -lower blood pressure

Appraisal of a stressor

-ability -coping skills -past experience -trait anxiety

Refined sugar

-added sugar -100% sucrose -no nutrients -lowers nutrient density of diet (25% of nutrients taken away)

Saturated fats

-all carbon-carbon bonds (single bonds) -solid at room temp -animal fats and tropical oils

Prolonged stress

-allergic reactions -dermatitis -hypertension -chronic fatigue -depression -anxiety -cardiovascular disease -headaches -immune function

Maintaining fluid balances with proteins

-attract and retain fluids -osmotic pressure -balances blood pressure

NIMH Consensus Statements

-exercise reduces stress and depression -anxiety and depression are symptoms of failure to cope with mental stress

Chronic exercise and Depression

-exercise works as well treating moderate depression as CBT or medication

Lipids

-fatty acids

Immune system and Proteins

-foreign proteins = antigens -our proteins = antibodies -deficiency - lower immune response

Protein quality

-have to eat more essential amino acids that can't be synthesized in body -complete proteins (all 9 AA)

Dehydration

-heat stroke -cant sweat enough -kidney failure

Cellulose

-indigestable polysaccharide -dietary fiber -only ruminates can digest

Sugar

-low nutrient density -high energy density (calories)

Stress management techniques

-medication -biofeedback -meditation -hypnosis -relaxation procedures

Preventing Staleness?

-monitor soreness, creatine kinase, mood, muscle glycogen -complete rest only known cure

Acute exercise and Depression

-one exercise session -improvements in mood

Soluble fiber

-pectin -gums, musilages -lowers cholesterol in blood -slows CHO absorption -steadies blood sugar

Starch

-polysaccharide -3,000-4,000 glucose -grains, beans, veggies -amylose (straight) -amylopectin (branching)

glycogen

-polysaccharide -storage -liver as blood glucose -muscles for exercise

Disaccharides

-simple CHO -2 monosaccharides combined -sucrose (glucose + fructose) -maltose (2 glucose) -lactose (glucose + galactose)

Monosaccharides

-simple CHO -glucose -fructose

Simple CHOs

-sugars

Blood sugar

-tightly regulated -flow of glucose through blood -low in morning -goes up with meals -when too low: liver glycogen makes blood glucose

Protein requirements

0.8 g/kg of body weight/day

Monounsaturated fats

1 C-C double bond -olive and canola oil -liquid at room temp -solidify in fridge

Cycle of events w/ Exercise addiction

1) recreational exercise 2) at-risk exercise (dependency starts) 3) problematic exercise 4) exercise addiction

Energy and Proteins

10% of calories -brain needs glucose -gluconeogenesis

Proteins

10% of energy -important after CHOs exhausted -brain needs glucose

Testosterone

10x higher levels in men

Glycogen stores in body

2,000 kcal

Frequency w/ FIT concept

2-6 days per week

Neurotransmitters and proteins

3 amino acids are NTs -precursors

Triglycerides

3 fatty acids attached to glycerol -most common

Exercise Addiction

3% of population -men and women -associated with endurance exercise -40-50% with addiction also meet criteria for eating disorder

chronic exercise and anxiety

3-12 week exercise interventions result in greatly reduced anxiety symptoms -30 min sessions better than short

CDC guidelines for exercise

30 min of moderate intensity most days of the week (150 min/week)

Near max intensity

30 sec - 1 min -most energy from CHOs -- 80-90% -anaerobic glycolysis -lactic acid accumulated

College students

35-50% of students aren't sufficiently active -more active on weekdays

Total fat in body

40,000 kcal

Sufficient recover time

48-72 hours

Exercise and Depression

5 or more symptoms needed during 2 week period -worthlessness, guilt -fatigue -suicide attempt -sleeping changes -eating changes -depressed mood

____ of adults don't reach recommended physical activity levels

50%

Anxiety and exercise

6 or more symptoms -restlessness -easily fatigued -muscle tension -sleep disturbance -nausea -shakiness -shortness of breath -easily startled

at rest/light effort

70-90% energy from fat

Primary Care Physicians

85% prescribe treating depression -60% treat anxiety

Energy of lipids

9 kcal/g

Farrell study

A decrease in tension followed by runs at 60 and 80% of max

Staleness

A drop in performance that is not improved with rest or reduction in training -endurance based sports -women: 60% -men: 64%

vitamin B-12

Activates folate -myelin sheaths -protects nervous system -animal foods, milk

Protein

Amino acids Short string: peptides

staleness symptoms

Behavioral: -performance plateau -elevated sense of effort -insomnia -decreased appetite, sex drive Physiological: -muscle soreness -muscle tissue damage (creatine) -weight loss Psychological: -increased: tension, depression, anger, fatigue, confusion, anxiety -decreased: vigor

Exercise Dependence/Addiction

Benefits for exercise far exceed the potential for exercise abuse -fits DSM-5 criteria for substance abuse

Fat

Beta-oxidation -lower density -whole body -needed during long exercise

Exercise and self esteem

Chronic exercise 8-12 weeks, aerobic and resistant lead to self esteem improvements -greater improvement in those with lower baseline self esteem

Exercise and reducing anxiety

Decreases in state anxiety typically 15-20 min following aerobic exercise -delayed anxiety reduction following exercise (90-180 min)

Sources of Stress

Environment Physical Psychosocial daily hassels

Plyometrics

Exercises with repeated and rapid stretching and contracting muscles to increase power

Vitamin D

Fat soluble -calcium absorption -crucial for bones -UV light, milk

Vitamin E

Fat soluble -antioxidant -whole grains, wheat germ, seed oils

With training

Higher O2 delivery better fat utilization/burning more mitochondria

Strategies to increase activity

Home based activity Purposeful activity (Factor p) -non-purposeful = non-meaningful -do things like walk dog

Triggers of stress

Internal, external

Lactate threshold

Lactate doesnt accumulate -fastest pace you can maintain to avoid buildup of lactic acid -burning more fat -60-80% fat burned -20-40% CHO burned -aerobic

Potassium

Mineral -electrolyte -positive ion -intracellular fluid -fruits, veggies

Iron

Mineral -enzymes -hemoglobin -transports oxygen in Co2 Heme: meat, fish, poultry (25% absorbed) Nonheme: plants, beans, whole grains, dry fruit, cast iron pans (20% absorbed)

Magnesium

Mineral -abundant

Phosphorus

Mineral -bones -energy -abundant

Chloride

Mineral -electrolyte -negative ion -stomach fluid

sodium

Mineral -electrolyte -positive ion -extracellular fluid

Calcium

Mineral -bones, nerve signals, muscle contraction -milk, dark green leafy veggies -fortified foods

Polyunsaturated fats

Multiple C-C double bonds -vegetable oils (omega 6) -fish oils (omega 3) -flax seed/oil (omega 3)

Monoamine hypothesis

NE and Serotonin examined -disregulation of monoamine systems have been found in depressed individuals

Menstruation and lipids

Need for regular menstruation -not enough = bone loss

Isometric training

No length, size change of muscle cell -limited benefits -potentially harmful to CV system -dramatic blood pressure response

Minerals

Non-organic -small amounts

After exercise needs

Recover -CHOs to rebuild glycogen -protein for tissue synthesis, muscle repair

Vitamin B-6 (Pyrodoxine)

Synthesis of all amino acids synthesis of hemoglobin synthesis of NTs -energy release - macronutrients

Monitoring exercise activity

Talk test Heart rate

Stress

The body responds by preparing to take action (fight or flight) -nervous, endocrine systems activated -HR and BP increase -muscles tense -sweat

DSM-5 criteria for substance abuse and Exercise Addiction

Tolerance, withdrawal, lack of control, time, reduction in other activities, continuance

Pre-exercise needs

adequate CHOs -go easy on fats - take longer to digest

Recommendations

adequate CHOs 55-60% Less than 10% sugar

Personal reasons for inactivity

age, gender, race, job, education

Training the core

at least 4 movement patterns to work muscles effectively -slow reps for prolonged time -daily

Brain function and exercise

attention, memory, learning, problem solving, decision making effected

2 hours after exercise

balanced meal -CHOs, protein, micronutrients

Increased duration

decreased intensity -higher aerobic

Physical reasons for inactivity

body fat, medical problems, disabilities

Monoamines

brain neurotransmitters -NE and Serotonin -disregulated in depressed people -exercise impacts brain levels of NE and Serotonin in animals

People with higher needs of Protein

children, pregnant women, athletes

Sterols

complicated ring structure -cholesterol -only animal foods -not essential nutrient

Shortening phase of Isotonic

concentric contraction

Needs during prolonged exercise

consume CHO 25-35 g -preserve glycogen -maintain blood glucose

Over-hydration

dilutes electrolytes heart rhythm/ failure

lengthening phase of isotonic

eccentric contraction

protein deficiency

edema

Regulation with proteins

enzymes -catalysts -make reactions possible peptide hormones -chemical signalers

Vitamins

essential -necessary -cant synthesize -non-caloric -small amounts needed -organic

Koltyn et al.

examined changes in pain following 8-week progressive strength training program -significant decrease in upper and lower body pain

Environmental reasons for inactivity

facility access, intensity, social support

storage of lipids

fat - more energy dense

thermal insulation of lipids

heavier people overheat easier thinner people get cold easier

Athletes

high levels of fitness -positive mental health

Valsalva Maneuver

holding breath during exercise - BAD

Insulin

hormone released with increased uptake of glucose by cells -energy stored as glycogen or fat

Chronic exercise and brain function

ideal intensities and duration unknown -more effective in individuals who already demonstrated mild cognitive impairments

Warning signs of exercise addiction

job, family, social, self issues

Reasons for inactivity

lack of time, fatigue, inadequate facilities, willpower, knowledge

Exercise order

largest to smallest muscle groups

Acute exercise and brain function

learning, memory improved after acute aerobic exercise -cognitive function impaired at high intensities

Intensity

load or percentage of 1RM

chronic exercise and pain

long term programs reduce pain symptoms across many conditions -should be highly individualized

Psychiatric patients

low fitness levels -length of hospitalization related to fitness level

RDA intake of proteins

males - 63 g/day females - 44 g/day

Immediate energy system

maximum intensity, short duration activity -10 sec -2-3 min to recharge

Animal research w/ exercise addiction

mice's addiction with morphine, exercise -same pattern of addiction -difficult to treat exercise addiction

Unsaturated fats

mono and poly

CHOs consumed

most taken in should be: whole grains, veggies, fruits, legumes Fewer should be taken in: sugars, white flour

Isokinetic

muscle activity performed at a constant angular velocity -constant torque and tension

Isotonic training

muscle cells shorten and lengthen

Structure of Proteins

muscle, connective tissue, bone matrix, cell membranes

Muscle power

number of reps in given time period

Muscle endurance

number of reps to exhaustion

Gluconeogensis

once liver glycogen runs out, you can synthesize glucose out of amino acids -keeps blood glucose at an okay level -dont want to rely on this, can lose muscle mass -cant turn fat into glucose

Strength

one max rep

Acute exercise and anxiety

one session can reduce anxiety

Sources of stress for college student

school, finances, significant other

Psychological reasons for inactivity

self motivation, mood

Our bodies are equipped to handle stress under _____ _______

short term

Distraction hypothesis

significant decreases in anxiety with exercise, meditation and quiet rest -significant decreases in anxiety and blood pressure following exercise

Relative strength

strength in relation to body weight

Overtraining

systematically planned -significant increase in training volume -increases performance with proper taper

Fluid

thirst good indicator of need

Can stress make you sick?

yes