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