Help
Options
Didn't know it?
click below
click below
Knew it?
click below
click below
Don't Know
Remaining cards (0)
Know
retry
shuffle
restart
0:00
Embed Code - If you would like this activity on your web page, copy the script below and paste it into your web page.
Normal Size Small Size show me how
Normal Size Small Size show me how
exercise phys final
| Question | Answer |
|---|---|
| BMR has decreased ___ each decade | 3% |
| hydrostatic underwater weighing | criterion measure for determining body composition through the calculation of body density |
| skinfolds | the double thickness of skin the adipose tissue between the parallel layers of skin |
| what are the laboratory techniques for body composition | hydrostatic weighing, skin folds, height and weight, body mass index, waist to hip, bio electrical impedance |
| body mass index | a ratio of total body weight to height |
| what are the anatomical skinfold locations | triceps, subscapular, iliac, abdomen, thigh |
| how do you calculate desired body weight | [Bodyweight - (% fat x BW)]/ (1- desired % fat) |
| determine the desired body weight from this information: measured % fat =32% body weight=230lbs desired % fat=25% | 208.53 |
| what is an iDXA | dual energy x ray absorptiometry. it is the gold standard of body composition measurement |
| define body composition | lean and fat tussue |
| what does the iDXA show | body composition; visual display of fat and lean tissue; bone density; isolate measurements to specific body areas; all age groups, 450 pound weight limit |
| overload | a principle based on the need to train above a stimulus threshold for the development of chronic training adaptions |
| overreaching | a short-term decrements in performance capacity which lasts a few days to 2 weeks and from which there is easy recovery |
| overtraining | a condition that occurs when an athlete has trained too hard or for duration that are too long to allow full recovery |
| what are some performance related signs of overtraining syndrome | consistent decrement in performance, persistent fatigue, prolonged recovery, reappearance of already corrected errors, increased occurrence of muscular accidents/injuries |
| what are some physiological signs of overtraining syndrome | decreased maximal work capacity and markers, increased disruption of homeostasis at maximal workloads, insomnia, persistent soreness and stiffness, fluent URTIs (sore throat, colds, or cold sores), constipation or diarrhea, loss of appetite |
| what are some psychological/behavioral signs of the overtraining syndrome | feelings of depression, general apathy, decreased self esteem, emotional instability, difficulty concentrating, loss of competitive drive, perceived insufficient recovery |
| ergogenic | tending to increase work |
| ergogenic aid | a physical mechanical, nutritional, psychological, or pharmacological substance or treatment that either directly improves physiological variables associated with exercise performance or removes subjective restrains which may limit physiological capacity |
| what are some examples of ergogenic aids | warm up, caffeine, carbohydrates, blood doping, creatine, glycerol ingestion |
| what is the most highly consumed drug in north america and europe | caffeine |
| what is the urinary caffeine limit by an IOC infringement | >12mg/L |
| how much caffeine does one cup of coffee have | 80mg |
| erythropoietin (EPO) | a hormone that is mainly produced in the kidney response to hypoxia, anemia, and blood loss |
| what stimulates increased red blood cell production by 8-10 times more than normal | erythropoietin |
| who typically uses EPO | elite endurance athletes |
| what can happen if you use EPO | death caused by increase blood viscosity and organ damage. it also increases your max VO2 up to 10% |
| what is the average life of a RBC | 120 days |
| how long does it take for EPO to take effect | 5 days for RBC production |
| how do you take EPO | it is injected 3 times per week for 6-7 weeks |
| what is EPO associated with | deaths in young cyclist |
| how can you determine if someone is using EPO | darbopoitin can be detected, check on plasma volume can also detect EPO use |
| what is blood doping | the removal of 1-4 units of blood, storage of the blood for 4-8 weeks, and the reinfusion of the red blood cells |
| when does reinfusion usually occur with blood doping | 1 week prior to competition |
| what does blood doping do | double the hemoglobin, but typically this causes too much of an increase in blood viscosity. Increase VO2 max by 5% and improve endurance exercise performance in events for greater than 5 minutes |
| what regulates blood volume | kidneys |
| when does the blood volume return to normal after blood doping | in several hours |
| define again | a manifestation of biological events that occur over time. |
| what is the natural life span | 85 |
| define life expectancy | statistically prediced length of life for an individual |
| what is the life expectancy of men in developed countries | 71 years old |
| what is the life expectancy of women in developed countries | 78 years old |
| it is estimated that in the near future 50% of all deaths will occur after the age of | 80 |
| VO2 max decreases _____ % per decade after the age of 30 | 8-10 |
| T:F/ VO2 max can be equally improved with training in the elderly as it is in youth | true |
| what age range is the older adult | 50 and over |
| chronological age | the age of a person as measured from birth to a given date |
| physiological age | age judged in terms of physiological development. a measure of how well or poorly your body is functioning relative to your actual calendar age. |
| how do you calculate THR for the older adult | .70 (220-age) |
| what are the most important variables in increasing CR function | target heart rate; rating of perceived exertion scales; talk test |
| how many calories should a older adult expend during a workout | 250-400 |
| how long should an older adult workout | 20-60 minutes; long with moderate to heavy intensity is better that short duration and max intensity |
| what is more important in determining CR adaptation to training | volume of work |
| how many miles should an older adult cover | 2 miles; 11 miles per week for health benefits, 15 miles per week or more for training |
| what is the difference between continuous and intermittent exercise | continuous is continuous exercise for a specific time span, intermittent is broken up like doing 3 workouts ten minutes each throughout the day |
| what is the optimal frequency of workouts for the older adult | 4 days per week (less than 2 days per week is not effective) |
| how do older adults reach progression/overload | increase duration first, then increase frequency, and lastly increase intensity |
| what are the ACSM exercise guidlines | ages 18-65 years old should do moderate aerobic activity (55-89% max HR) for 30 minutes 5 days per week, or vigorous activity for 20 minutes 3 days a week. Strengthening exercises at 8-12 RM at least 2 days per week |
| what are the ACSM exercise guidelines for older adults | moderate intensity exercise 5 days per week or vigorous exercise 3 days per week. Strengthening exercise at 10-15 RM at least 2 days per week. Flexibility exercise at least 2 days per week and balance training to prevent falls |
| what are some contraindications for older adults when it comes to exercise | no isometric exercise, no inverted positions, no heavy resistance, no breath-holding, no anaerobic work, no supporting on one leg while swinging the other, no speed work, no candence |
| what are some warning signs with the older adult population that you want to watch for when exercising | angina, claudication, dizziness/blurred vision, symptoms of cerebral ischemia, decreased BP or HR with increased work, faint feeling or nausea, weakness, chest/arm/jaw pain, dyspnea |
| what changes with age | shrink, sag, soft |
| how do you shrink with age | you shrink 1-3 inches. your vertebral disk, bone density, and longitudinal arch all shrink. your leg length remains the same |
| how do you sag and get soft with age | weakened muscles and changes in body composition. shortened anterior chest muscles. Forward head-lack of tone in cervical spine, weak abdominals, weak lower back, loss of contractility in respiration muscles |
| how should you prescribe exercise to older adults | be aware. strength antigravity muscles. tighten abdominals to remediate pelvic tilt, strengthen erector spinae to correct forward head, strengthen pectoral to correct rounded shoulders |
| what can good posture do for older adults | help body balance which aids in locomotion-remain ambulatory, which helps you remain independent |
| if you were walking at a 3.0 mph pace how long would it take you to go a mile | 20 mins. 3 miles in 1 hour |
| healthy life | |
| quality of life | best reflected in the ability of an individual to perform activities of daily living (ADL's) |
| activities of daily living | |
| longevity | refers to the duration of life |
| what is longevity dependent on | heredity, environmental factors, good medical and health services, individual hygiene and health habbits |
| what are breslow's healthy happbits | 1. Regular exercise 2. No smoking 3. Sleep 7-8 hours 4. Maintain normal weight 5. Eat breakfast regularly 6. No or moderate drinking 7. No between meal snacks. If practice 5 or more, add 11 years (m) to lifespan; add 7 years (w). |
| at what temperature do you have cellular damage | 106 degrees |
| body core (rectal temp) is ___ degree higher than oral temperature | 1 degree |
| what exercise rectal temperature can increase to | 101-104 degrees F |
| what is increase body core temperature due to when exercising in the heat due to | Increased metabolism and heat gained from environment |
| how does the body gain heat | environment: radiant, conductive, convective. metabolic: BMR/RMR, Thermogenesis, Muscular activity (postural, ADL, exercise) |
| how does the body lose heat | evaporation, radiation, conductive, convective |
| what is the bodys response to heat | vasodilation of cutaneous blood vessels to direct blood flow from core to skin, increases heart rate to circulate more blood to skin, increased sweating rate |
| define dehydration | decrease in total body water. occurs at a faster rate during exercise in hot and or humid environments |
| how much can sweat rates increase in a hot or humid environment | 2-3 L per hour |
| when do deleterious effects of dehydration occur | with as little fluid loss equal to 2% of body weight |
| hyperthermia | increased body core temperature resulting from body heat storage |
| what are the bodys avenues of heat loss | evaporation of sweat, convection currents, radiation |
| what does the evaporation of sweat do | cool the skin as water changes to gas |
| what does convection currents do | air blows across the skin |
| what does radiation do | heat radiating into the air |
| what happens when all avenues of heat loss are blocked | body takes on and retains heat, and body core temperatures sore |
| water vapor gradient | air surrounding body must have less water vapor (humidity) in it than the body has for sweat to evaporate |
| what happens with sweat in high humidity | little sweat is able to evaporate |
| temperature gradient | air surrounding body must be cooler than body for heat to radiate from the body into the air |
| what happens in hot weather | little heat can escape from the body |
| how can you block temperature and vapor gradients | rubberized, plastic suits or uniforms can cover the surface of the body and block the temperature gradient, as well as stopping evaporation and blocking the vapor pressure gradient. the body core then quickly increases |
| what is the process of dehydration | in order to cook the body down water is taken from: 1. gut and kidney, 2. extracellular fluids of cells 3. intracellular fluids of cells 4. plasma blood becomes too high in electrolytes, heart going into fibrillation, death if not reversed |
| how long to you have to restore a water balance | 24 hours |
| heat cramps and heat syncope | muscle cramping; flushed; skin is hot; weakness; possible fainting |
| heat exhaustion | nauseous, dizzy, headache, flushed, sweating profusely |
| heat stroke | incoherent or unconscious; dry skin (hypothalamus has shut the sweating mechanism down); ataxia; confusion |
| out of the three steps of heat illness which is the worse | heat stroke |
| what should you do in the event of a heat illness | call an ambulance and cook the person down quickly. hose them down, use ice or alcohol to cool surface of skin; do not give fluids if the person in unconscious |
| how should you replace fluids in event of a heat illness | they should be cold, water is best, then sports drinks with 2.5-8% sugar, drinks with NaCl help in GI absorption |
| what are some ways to prevent a heat illness | stay hydrated, drink ab lib pre, during and post practice. drink 200-300 ml every 15-20 minutes. practice during the cool parts of the day with light color little clothing, replace salt by adding salt to diet, watch weight loss during practice (<2%BW), |
| how long does it take you to get acclimated to the heat | during training 10-14 days |
| how can you get acclimated to the heat faster | eat enough carbohydrates to prevent glycogen depletion |
| how can you improve exercise tolerance during heat exposure | fluid intake, do not rely on thirst mechanism, complete heat acclimation or acclimatization |
| acclimation | chronic adaptations induced by exposure to artificial environmental conditions (environmental chambers, sauna, exercise) |
| acclimatization | chronic adaptations induced by exposure to a foreign climate (geographical relocation) |
| heat exhaution | the decreased cardiovascular function that accompanies dehydration and mild hyperthermia |
| define heat stroke | when heat stress continues, or is worsened beyond that of heat exhaustion (core temp >395 degrees C), physiological symptoms progress to CNS dysfunction--disorientation, confusion, psychoses |
| how to you calculate the wet bulb globe index (WGBI) | (0.7 x Tw) + (0.2 x Tb) + (0.1 x Td) |
| dry bulb temperature | measure of air temperature |
| black bulb temperature | measure of the potential for radiative heat gain |
| wet bulb temperature | measure of the potential for evaporative cooling |
| under the WGBI what is a 23-28 | high risk for heat injury: red flag. make runners aware that heat injury is possible, especially for those with a history of susceptibility to heat illness |
| under the WGBI what is 28-23 | moderate risk for a heat injury: amber flag. make runners aware that the risk for heat injury will increase during the race |
| under the WGBI what is <18 | low risk for heat injury: green flag. make runners aware that although the risk is low, there is still a possibility for heat injury |
| under the WGBI what is <10 | possible risk for hypothermia: white flag. make runners aware that conditions may cause excessive heat loss from the body, especially for individuals who will have slow race times and when conditions are wet and windy |
Created by:
mreel91