Nutr Exam #2

Intervertebral Disk

An elastic disk located between the adjoining vertebrae, consisting of a gel - and water-filled nucleus surrounded by fibrous rings; serves as a shock absorber for the spinal column.

Low Back Health

Best exercises for it are whole body exercises that force the core muscles to stabilize the spine in many different directions.

Obesity

Beverly overweight, characterized by an excessive accumulation of body fat; may also be defined in terms of some measure of total body weight or a body mass index of 30 or more. 35.5% of men & 35.8% of women are obese. Doubles morality rates & can reduce life expectancy by 10-20 years.

Overweight

Body weight above the recommended range for good health; sometimes defined as body mass index between 25-29.9, a measure of the proportion of weight to height. 68.8% of americans are now overweight.

Vertebrae

Bony segments composing the spinal column that provide structural support for the body and protect the spinal cord. 7 cervical in the neck. 12 thoracic vertebrae in the upper back, and 5 lumbar vertebrae in the lower back.

Managing Chronic Back Pain

Considered chronic if lasts for more than three months. Treatments: medications, exercise, physical therapy, massage, yoga, chiropractor care, acupuncture, or psychological therapy.

Synovial Fluid

Cushions the bones and reduces friction as the joint moves.

DEXA

Dual-energy x-ray absorptiometry (DEXA) works by measuring the tissue absorption of high & low energy x-ray beams.

Improving Impaired Mobility

Stretching decreases pain & improves functional capacity in people with arthritis, stroke, or muscle and nerve diseases.

Relief of Aches & Pains

Stretching helps relieve tension and joint stiffness. Stretching reduces the symptoms of exercise-induced muscle damage, and flexible muscles are less susceptible to the damage.

Proprioceptor Neuromuscular Facilitation (PNF)

Takes advantage of nerve activity to improve flexibility. Techniques are reflexes initiated by both muscle and joint nerves to cause greater training efforts. A duration of 3-6 seconds for the contraction at 20 to 75% of maximum effort and 10-30 seconds for each stretch.

Elastic Elongation

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

Frequency of Flexibility

The American College of Sports Medicine recommends that stretching exercises be performed at least 2-3 days per week.

Flexibility

The ability of a joint to move through its normal, full range of motion.

Static Flexibility

The ability to hold extended position at one vendor point in a joint;s range of motion.

Dynamic Flexibility

The ability to move a joint through its range of motion with little resistance.

Nerve Roots

The bases of the 31 pairs of spinal nerves that branch off the spinal cord through spaces between vertebrae.

Relief of Muscle Cramps

The best treatment for muscle group is gentle stretching.

Body Composition

The body's relative amounts of fat & fat free mass.

What determines flexibilty?

The flexibility of a joint is affected by its structure, by muscle, elasticity and length, and by nervous system regulation.

Range of Motion

The full motion possible in a joint.

Percent Body Fat

The percentage of total body weight that is composed of fat.

Core Muscles

The trunk muscles extending from the hips to the upper back. 29 of these muscles which stabilize the midsection when you sit, stand, walk, jump, twist, squat, throw, or bend.

Adipose Tissue

Tissue in which fat is stored; fat cells. People have a genetically determined # of fat cells but can become larger or smaller.

Soft Tissues

Tissues of the human body that include skin, dat, linings of internal organs and blood vessels, connective tissues, tendons, ligaments, muscles, and nerves.

TOBEC

Total body electrical conductivity estimates lean body mass by passing a body through a magnetic field.

Exercise Guidelines for Life Stages

1. Children/Adolescents - Aim for at least 60 min of moderate activity a day. Younger than 12 - emphasize skill development. Adolescents - participation & training in lifetime sports. 2. Pregnancy - mild to moderate exercise at least 3 times a wk. Monitor by assessing how you feel. Favor non or low weight bearing. Avoid exercise in the supine position, prolonged periods of motionless standing, exercise that could cause loss of balance, activities involving extremes in barometric pressure. Do 3-5 sets of 10 Kegel exercises daily. 3. Older Adults - judge intensity on a 10 point scale of perceived exertion, use lighter weights & do 10-15 reps, flexibility exercises 2 days per wk for at least 10 min.

Somatotypes

1. Endomorphs - round/pear shaped, wide hips/shoulders -- weightlifting/no distance 2. Mesomorphs - lean/muscular, little body fat -- any exercise 3. Ectomorphs - thin/linear, little muscle/fat -- distance running

Preventing Low-Back Pain

1. Maintain a healthy weight 2. Stop smoking & Reduce stress 3. Avoid sitting, standing, or keeping one position for too long 4. Use a supportive seat & a medium firm mattress 5. Use lumbar support when driving 6. Warm up throughly before exercise 7. Progress gradually when attempting to improve strength or fitness

Risk Factors of Back Pain

1. Older than 34 2. Degenerative diseases - arthritis or osteoporosis 3. Family/Personal history of back pain/trauma 4. Sedentary Lifestyle 5. Low job satisfaction 6. Low socioeconomic status 7. Excess body weight 8. Smoking 9. Psychological Stress/Depression

Causes of Back Pain

1. Poor core muscle endurance/strength 2. Excess body weight 3. Poor posture (sitting, standing, sleeping) 4. Poor form when lifting or carrying objects 5. Strained muscles/tendons/ligaments

Develop Personal Fitness Plan

1. Set Goals - general/specific & short/long term 2. Select Activities - cardiorespiratory, muscular strength/endurance, flexibility, healthy body comp. fun/interest, current skill/fitness level, time/connivence, cost, special health needs 3. FITT - cardio at least 150 min a wk of moderate intensity or 75 min a wk of vigorous activity -- 3 to 5 days a wk. - muscular strength/endurance 2 nonconsecutive days a wk w/ one or more sets of 8-12 reps of 8-10 exercises. - flexibility 2-3 days a wk, stretch should be held till mild discomfort & do 2-4 reps of each. 4. Set up a system mini-goals/rewards 5. Include lifestyle Physical activity in your program 6. Develop Tools for monitoring fitness - give you sense of accomplishment 7. Make a Commitment - signing your agreement w/ witness

Putting Plan Into Action

1. Start Slowly/Increase Fitness Gradually 2. Find Exercise Buddy 3. Get Support from Others 4. Vary your Activities - cross-training 5. Cycle the Duration/Intensity of your Workouts 6. Adapt to Changing Environments/Schedules 7. Expect Fluctuations & Lapses 8. Choose other Healthy Lifestyle Behaviors - nutritious diet & avoid harmful habits -- get plenty of sleep.

Estimating Percent Body Fat

1. Underwater Weighing - People with more body fat tend to flow & weigh less under water & lean people tend to sink & weigh more under water. 2. Bod Pod - Measures body composition by air displacement. 3. Skinfold Measurements - measuring the thickness of skin folds at several different places on the body.

Metabolic Syndrome

A cluster of symptoms present in many overweight & obese people that greatly increase their risk of heart disease, diabetes, and other chronic illnesses; symptoms include insulin resistance, abnormal blood fats, admiral fat deposition, type 2 diabetes, high blood pressure, high blood glucose & chronic inflammation.

Female Athlete Triad

A condition consisting of three interrelated disorders: abnormal eating patterns (and excessive exercising) followed by lack of menstrual periods (amenorrhea) and decreases bone density (premature osteoporosis).

Slipped Disk

A damaged disk that could bulge out between vertebrae & put pressure on a nerve root. Symptoms are: numbness in back, hip, leg or foot; radiating pain; loss of muscle function; depressed reflexes; & muscle spasm.

Body Mass Index

A measure of relative body weight correlating highly with more direct measures of body fat, calculated by dividing total body weight (in kilograms) by the square of the body height (in meters).

Proprioceptor

A nerve that sends information about the muscular and skeletal systems to the nervous system.

Caliper

A pressure-sensitive measuring instrument with two jaws that can be adjusted to determine thickness of the skin fold.

Chronic Inflammation

A response of blood vessels to harmful substances such as germs, damaged cells, or irritants; can lead to heart disease, cancer, allergies, and muscle degeneration.

Creating a Successful Program to Develop Flexibility

A successful program for developing flexibility includes safe exercises executed with the most effective technique.

Static Stretching

A technique in which a muscle is slowly and gently stretched & then held in the stretched position. Each muscle si gradually stretched, each stretch is held for 10-30 seconds.

Passive Stretching

A technique in which muscles are stretched by force applied by an outside source. Has a greater risk of injury.

Dynamic Stretching

A technique in which muscles are stretched by moving joints slowly and fluidly through their range of motion in a controlled manner; also called functional stretching. The joints are moved in an exaggerated movement used in a specific exercise or sport. More challenging than static stretches because they require balance & coordination & may carry a greater risk of muscle soreness & injury.

Active Stretching

A technique in which muscles are stretched by the contraction of the opposing muscles. A person may not be able to produce enough stress to increase flexibility. It is the safest and and most convenient technique.

Ballistic Stretching

A technique in which muscles are stretched by the force generated as a body part is repeatedly bounced, swung, or jerked. Ballistic stretching is usually not recommended, especially for people of average fitness.

Amenorrhea

Absent or infrequent menstruation, sometimes related to unhealthy low levels of body fat & excessive quaint or intensity of exercise.

Visceral Fat

Fat located around the major organs; also called intra-abdonimal.

Subcutaneous Fat

Fat located under the skin.

Relaxation

Flexibility exercises particularly when practiced in combo with yoga or tai chi reduce mental tension, slow your breathing rate, and reduce blood pressure.

Benefits of Flexibility

Flexibility training increases range of motion & it may prevent muscle strains. Flexibility training will increase strength and the quality of movement, which might decrease the risk of some sports injuries.

Maintenance of Good Posture & Balance

Good flexibility also contributes to body symmetry and good posture.

Improved Body Position & Strength for Sports (Life)

Good flexibility lets you assume more efficient body positions and exert force through a greater range of motion.

Plastic Elongation

Long-term change in the length of muscles, tendons, and supporting connective tissues.

Essential Fat

Makes up about 3-5% of total body weight in men & about 8-12% in women. Body fat is incorporated in the nerves, brain, heart, lungs, liver, mammary glands, & other organs & tissues.

Low-Back Pain

More than 85% of Americans experience back pin by age 50. It is estimated to cost as much as 50 billion a year in productivity, medical & legal fees, & disability insurance and compensation.

What is flexibility linked to?

Muscle flexibility is linked to strength.

Assessing Flexibility

No tests of general flexibility

Prevention of Low-Back Pain & 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.

Function/Structure of the Spine

Provides structural support for the body esp the thorax. Surrounds/protects the spinal cord. Supports much of the body's weight. Serves as an attachment site for a large number of muscles, tendons, and ligaments. Allows movement of the neck and back in all directions.

Connective Tissue

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

Sarcomeres

Regular stretching may contribute to flexibility by lengthening muscle fibers through the addition of contractile units called sarcomeres.

Joint Capsules

Semi elastic structures, composed primarily of connective tissue that surround major joints.

Bioelectrical Impedance Analysis (BIA)

Sends small electrical currents through the body & measuring the body's resistance to it. The lower the resistance the greater the fat-free mass.

Kyphosis

Sitting in a slumped position can lead to tightness in the muscles in the front of your chest & overt stretching & looseness in the upper spine -- causing a rounding of the upper back.

Duration of Flexibility

Slowly stretch your muscles to the point of slight tension or mild discomfort. Hold the stretch for 10-30 seconds. Rest for about 30-60 seconds between each stretch & do 2-4 reps of each stretch. A complete flexibility workout takes 10-30 min.

Managing Acute Back Pain

Usually involve an injury, symptoms include; pain, muscle spasms, stiffness, & inflammation. 1. Limit bed rest to one day & begin moderate exercise ASAP

Cross- Training

Varying workouts which helps develop balanced, total body fitness -- decreases risk of injury and overtraining.

Collagen

White fibers that provide structure and support in connective tissue.

Elastin

Yellow fibers that make connective tissue flexible.

Progress of Flexibility

You will notice improvement after only 2-3 weeks of stretching. You may need at least 2 months to attain significant improvements -- can expect flexibility increases of 10-20%.

Exercises to Improve Flexibility

Your program should include exercises that work all the major joints of the body by stretching their associated muscle groups.