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KINE 303 FINAL
death
164
Sports
Undergraduate 3
06/05/2013

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Term
What are the methods of assessing overweight and obesity?
Definition
Body Mass Index (BMI)
Term
BMI
Definition
measure of an adult's weight in relation to their height

Weight (kg)/ Height (m2)
Term
What BMI is considered underweight?
Definition
<18.5 kg/m2
Term
What BMI is considered normal?
Definition
18.5-24.9 kg/m2
Term
What BMI is considered overweight?
Definition
25-29.9 kg/m2
Term
What BMI is considerede obese?
Definition
> or equal to 30 kg/m2
Term
Why does BMI matter?
Definition
BMI of 30 or greater increases the risk of chronic disease
Term
Why is BMI a bad indicator of percent body fat?
Definition
BMI does not consider the composition of body weight (proportion of muscle tissue vs fat tissue)
Term
What diseases are linked to obesity?
Definition
-hypertension
-Type 2 Diabetes
-Coronary Heart Disease
-Stroke
-Gallbladder disease
-Osteoarthritis
-Sleep apnea and respiratory problems
-some cancers
Term
hypertrophy
Definition
increase in fat cell size
Term
hyperplasia
Definition
increase in fat cells, greater difficulty losing weight and maintaining weight loss (severe obesity)
Term
What happens to fat cells during weight loss?
Definition
fat cell size decreases, not fat cell number
Term
What happens to fat cells in severe obesity?
Definition
hyperplasia (increase in fat cell number)
Term
What happens in less severe obesity?
Definition
hypertrophy
Term
What percentage of fat cells are genetically predisposed?
Definition
Up to 70%
Term
What distribution of body fat is associated with chronic disease?
Definition
abdominal obesity (visceral fat, not subcutaneous fat
Term
Who has a higher rate of chronic disease (men vs women) and why?
Definition
men; have more visceral fat
Term
What population of women have similar rates of CVD as men?
Definition
Postmenipausal women
Term
What causes individuals to gain weight?
Definition
energy intake > energy expenditure
Term
What is energy balance?
Definition
energy intake = energy expenditure
Term
How is energy expended?
Definition
-Resting Metabolic Rate (RMR)
-Diet Induced Thermogenesis (DIT)
-Physical activity or exercise
Term
What is RMR?
Definition
minimum amount of energy needed to sustain life; how many calories you burn at rest
Term
Wat is DIT?
Definition
thermic effect of food; energy required to digest, process, and store food (10% of energy expenditure)
Term
What factors influence RMR?
Definition
-body surface area
-growth and development
-sex
-stress
-thyroid hormone
-age
training status
-lean mass
Term
What percentage of total daily expenditure is used by RMR?
Definition
60-75%
Term
RMR is influenced by growth and development. When is RMR high and when is it low in growth and development?
Definition
high= puberty
slow= old age
Term
Which process in which energy can be expended is the most variable? What is the total daily expenditure?
Definition
physical activity; 5-40%
Term
What percent of individuals regain the lost body fat after dieting within 2 years? Why?
Definition
90%; they don't stick to their diet and have the same number of fat cells s it is easy for them to gain the weight back.
Term
What is the recipe for sucessful weight loss?
Definition
-eat breakfast regularly
-weight themselves at least once a week
-only have 2 TVs in house
-watch less than 10 hours of TV per week
-availability to exercise/gym equipment at home
-limited high-fat foods in home
*low calorie, low fat diet
*exercise about 1 hour per day (expend 2500 calories per week)
Term
When is regualar exercise most critical?
Definition
initial body weight loss (low calorie diet)
Term
Why is regualr exercise critical?
Definition
maintains body weight loss (most important factor)
Term
To continue body weight loss, current physical activity guidelines suggest how much exercise?
Definition
60-90 mins per day
Term
To maintaina healthy body weight, current physical activity guidelines suggest how much exercise?
Definition
60 mins per day
Term
What is gastric bypass surgery? Who is elligible to have it?
Definition
small intestine is attached to a smaller stomach; morbidly obese (BMI > 40kg/m2)
Term
How is gastric bypass surgery successful?
Definition
restricts energy intake
Term
What is the risk with gastric bypass surgery?
Definition
malnutrition because stomach is smaller
Term
Which is riskier, gastric bypass or gastric lapband?
Definition
gastric bypass
Term
How do extreme environments impact the body?
Definition
challenge or stress the body's ability to maintain homeostasis
Term
How do extreme environments affect the body's abilities?
Definition
-exercise
-performance
-alters substrate use
Term
What happens to atmospheric pressure at higher altitudes?
Definition
decreases
Term
What happens to the concentration of O2, CO2, and N2 at altitude?
Definition
stays the same
Term
What happens to partial pressure of O2, CO2, and N2 at altitude?
Definition
decreases
Term
What are the effects of altitude on performance for short term anaerobic performance?
Definition
lower PO2 has no effect on performance because O2 transport to muscle does not limit performance
Term
What are the effects of altitude on performance for long term aerobic performance?
Definition
lower PO2 results in poorer aerobic performance because we are dependent on oxygen delivery to muscle
Term
Why does short term performance slightly increase at altitude?
Definition
lower air resistance (air is denser so can go faster)
Term
How is maximal exercise affected at altitude?
Definition
decreased VO2 max at high altitude due to lower O2 extraction, decreased PO2, and fall in max cardiac output due to decreased maximal HR at altitude (decreased performance)
Term
How is submaximal exercise affected by altitude?
Definition
higher HR due to lower O2 content of arterial blood

requires higher ventilation due to reduction in number of O2 molecules per liter of air
Term
T/F Ventilation increases with altitude?
Definition
True
Term
How do people adapt to altitude?
Definition
Produce more RBCs to counter the desaturation caused by the lower PO2
Term
What adaptations can be seen in altitude residents?
Definition
-higher arterial oxygen content
-higher VO2 max
-more RBCs
Term
How long does it take to exhibit adaptations to RBCs at altitude?
Definition
2-5 weeks
Term
When is altitude most detrimental to athletes?
Definition
2-3 days after arrival
Term
What are the challenges of high altitude climbing?
Definition
-successful climbers have greater capacity for hyperventilation
-loss of appetite
-weight loss
-reduced Type I and Type II muscle fiber diameter
Term
What are the effects of hyperventilation in successful climbers?
Definition
drives down PCO2 and H+ in blood and allows more O2 to bind with hemoglobin at same PO2
Term
What environmental factors influence heat injury?
Definition
-temperature
-water vapor pressure
-acclimatization
-hydration
-clothing
-metabolic rate
Term
What is hyperthermia?
Definition
elevated body temp due to failed thermoregulation (>40 C is life threatening)
Term
What are the three heat related problems?
Definition
-heat cramps
-heat exhaustion
-heat stroke
Term
What are the symptoms of heat cramps?
Definition
strong, painful muscle cramps
Term
What are the symptoms of heat exhaustion?
Definition
heavy sweating, rapid pulse
Term
What is the mildest and most extreme form of heat syndrome?
Definition
heat cramps= mild
heat stroke= extreme (temp> 42 C, medical emergency, death)
Term
How does fitness prevent heat stroke and exhaustion?
Definition
Body can tolerate more work in heat, acclimatize faster and sweat more (more sweat glands to activate)
Term
How does acclimatization prevent heat stroke and exhaustion?
Definition
will lower body temp and HR response
Term
How many days does it take to become acclimatized?
Definition
10-14 days
Term
What are the two ways to prevent heat stroke?
Definition
-acclimatization
-fitness
Term
Hypothermia
Definition
heat loss exceeds heat production, core temp below 35 C
Term
What happens when hypothermia drops more than 6 C?
Definition
-ventricular fibrillation -reduced brain blood flow -asystole - death
Term
What is the most important way to protect against heat loss?
Definition
maintain core temperature through fat insulation
Term
What is the natural insulation that prevents rapid heat loss when a person is exposed to cold?
Definition
subcutaneous fat (clothing extends this)
Term
How does heat production increase upon exposure to cold?
Definition
-earlier onset of shivering in lean individuals
-resting VO2 and core temp maintained in fat individuals in cold water
-increased VO2 and decreased core temp in thin men
Term
What is the relationship between VO2 and body fat?
Definition
inverse relationship
Term
What is the primary fuel for shivering?
Definition
fat
Term
T/F Shivering can lead to muscle glycogen depletion
Definition
True
Term
Why is it good to live at high altitude for a trained athlete?
Definition
elicits an increase in RBC mass through increased production of eyrthropoietin (EPO). This may lead to an increase in VO2 max at sea level
Term
Why should a trained athlete living at high altitude train at sea level?
Definition
-maintain high interval training velocity
-gain benefits of altitude (RBC) annd sea level (able to train harder)
Term
What are the principles of training?
Definition
-overload
-specificity
-reversibility
Term
overload
Definition
training effect occurs when a system is challenged at a level beyond which it is normally accustomed. System that adapts.
Term
What does specificity mean and what are the four things training is specific to?
Definition
training effect is specific to...
-muscle fibers involved
-energy system involved (aerobic vs anaerobic
-velocity of contraction
-type of contraction (eccentric, concentric, isometric)
Term
reversibility
Definition
gains are lost when overload is removed
Term
What are the metabolic responses to incremental exercise?
Definition
-oxygen uptake increases linearly until maximal oxygen uptake (VO2 max) is reached
-VO2 max is affected by genetics and training, ceiling for delivery of O2 to muscle
-physiological factors influencing VO2 max: maximum ability of cardiorespiratory system to deliver O2 to the muscle
Term
How much can training influence VO2 max?
Definition
up to 25%
Term
How much of VO2 max is influenced from genetics?
Definition
40-66%
Term
If we are genetically prediposed so highly for VO2 max why exercise?
Definition
Need to exercise to reach potential VO2 max
Term
Who has the largest gains in VO2 max once they begin exercising?
Definition
sedentary or low VO2 max people
Term
T/F Heart Rate Max can be improved with training and increases with old age?
Definition
False. HR Max is genetically set and decreases with old age
Term
Why does HR mx decrease as you get older?
Definition
SNS drive decreases as you get older which decreases HR max
Term
a-vO2 (arterial-venous oxygen)difference
Definition
How much O2 you extract from the blood.
Term
What happens to a-vO2 with exercise?
Definition
Increases and is high in trained individuals
Term
Why are there differences in VO2 max in different populations?
Definition
-primarily due to differences in SV max
Term
how can VO2 max be improved physiologically?
Definition
-primarily increase in SV
-secondary is increase in a-VO2
Term
How does SV increase with exercise training?
Definition
-increase in Preload (EDV)
-increase in Afterload (TPR)
-increase in contractility
Term
how does preload increase with exercise training?
Definition
-increase plasma volume
-increase venous return
-increase ventricular volume
Term
How does afterload increase with exercise training?
Definition
-decreased arterial constriction
-increased maximal muscle blood flow with no change in MAP
Term
T/F changes in SV with exercise training occur slowly?
Definition
False. Changes occur rapidly, 11% increase in plasma volume within six days of training
Term
How is a-vO2 difference increased with exercise training?
Definition
-increased muscle blood flow (decreased SNS vasoconstriction)
-improved ability of the muscle to extract oxygen from the blood with training (increased capillary density, increased mitochondrial number)
Term
How does VO2 max decreased with detraining?
Definition
-decreased SV max (rapid loss of plasma volume)
-decreased maximal a-vO2 difference (decreased mitochondrial, decreased oxidative capacity of muscle, decreased Type IIa fibers and increased Type IIx fibers)
-initial decrease due to decreased SV
-later decrease due to decreased a-VO2 max
Term
What are teh structural and bichemical adaptations to endurance training?
Definition
-increased capillary density
-increased number of mitochondria
-increase in glycolytic enzyme activity (PFK)
-increase in oxidative enzymes
-increase NADH shuttling system (NADH from cytoplasm to mitochondria)
Term
T/F You do not make more enzymes in glycolysis with training.
Definition
True. You increase the activity of enzymes instead
Term
How long does it take to significantly increase the number of mitochondria after training?
Definition
mitochondria double within five weeks of training
Term
How long does it take to significantly decrease the number of mitochondria after detraining?
Definition
-50% of the increase in mitochondrial content will be lost after one week
-all of the adaptations with be lost after five weeks of detraining
Term
After detraining, how long does it take to retrain to regain adaptations lost within the first week of training?
Definition
four weeks
Term
How does aerobic exercise training allow for biochemical adaptations and how does it affect plasma glucose levels?
Definition
Increased utilization of fat and sparing of plasma glucose and muscle glycogen.
Term
Why does aerobic exercise training allow an increased utilization of fat and sparing of plasma glucose and muscle glycogen?
Definition
-more transport of FFA into the muscle (increased capillary density, increased fatty acid binding protein)
-more transport of FFA from the cytoplasm to the mitochondria (increased mitochondrial number)
-more mitochondria oxidation of FFA (increased enzymes of B oxidation- increased rate of acetyl CoA formation, high citrate level inhibits PFK and glycolysis)
Term
What are the three types of fuel?
Definition
-glucose (body wants to spare)
-amino acids
-FFA: oxidative metabolism (more ATP production, Krebs-> ETC)
Term
Why is lactate production during exercise lower?
Definition
-increased mitochondrial number (less carb utilization= less pyruvate formed)
-increased NADH shuttles (less NADH= less lactic acid formation)
Term
What are the biochemical adaptions associated with lactate removal?
Definition
-more lactate removal (by nonworking muscle, liver, kidneys; gluconeogenesis in liver)
-increased capillary density (muscle can extract same O2 with lower blood volume)
-resdistribution of blood flow to liver and kidney (increased lactate removal)
Term
How does the increase in capillary density and mitochondrial number affect the system?
Definition
increase in capillary density and number of mitochondria ->increases capacity to transport FFA from plasma -> cytoplasm -> mitochondria
Term
How does an increase in the enzyme f the Fatty Acid Cycle affect the system?
Definition
Increase in the enzymes of fatty acid -> increases the rate of formation of acetyl CoA from FFA for oxidation in the Krebs Cycle-> increase in fat oxidation -> muscle spares muscle glycogen and plasma glucose
Term
What do mitochondrial adaptations include for endurance training?
Definition
-increase in enzymes involved with oxidative metabolism (Krebs Cycle, fatty acid cycle-B Oxidation,ETC
Term
What do mitochondrial adaptations result in?
Definition
-smaller O2 deficit due to a more rapid increase in O2 uptake at the onset of work
-an increase in fat metabolism that spares muscle glycogen and blood glucose
-a reduction in lactate and H+ formation that helps to maintain the pH of the blood
-an increase in lactate removal
Term
Who has a higher body weight and lean mass?
Definition
men
Term
who has a higher % body fat?
Definition
women
Term
who has higher rates of obesity?
Definition
women (% of men and women are equal, but more women in the world so higher number of obese women)
Term
Who has a higher VO2 peak (ml/kg-min)?
Definition
Men (20%)
Term
Who has a higher VO2 peak (ml/FFM-min)?
Definition
Men (<10%)
Term
Who has a more hemoglobin?
Definition
men
Term
Who has a higher % hematocrit?
Definition
Men
Term
Who has a better exercise performance and why?
Definition
Men (about 10% better). Men can generate a greater force (women actually compete close to equal in swim because they have less drag)
Term
T/F As distances get longer, men and women performance times get closer
Definition
true
Term
What advantage do women have in longer endurance races?
Definition
Women oxidize fat more than men so they are less reliant on carbs and more reliant on oxidative metabolism so they may be better at longer endurance events.
Term
Why do women use more fat and less carbs than equally trained men?
Definition
Estrogen will stimulate fat metabolism (Hormone Central Lipase)
Term
T/F. Estrogen alone shifted fuel use toward more fat and less carb use?
Definition
True
Term
What effect does progesterone have on estrogen and therefore fat metabolism?
Definition
Progesterone reversed thee effects of estrogen, therefore less fat was metabolized
Term
What happens to fat and carb metabolism when testosterone levels in men are changed?
Definition
no change (unlike estrogen with women)
Term
Who benefits more from regular exercise in promoting weight loss?
Definition
men, depite women oxidizing more fat during exercise
Term
Why don't women lose body fat with exercise training?
Definition
-Women must be eating more kcals to meet the new higher energy expenditure
-may be related to preserving the menstrual cycle because it is energetically costly (with an energy deficit, women would stop their menstrual cycle)
Term
T/F. Increaseing the number of miles of running causes amenorrhea?
Definition
False. There is only a correlation because there are other factors such as food intake that plays a major role in amenrrhea
Term
What does hard exercise without an increase in dietary energy lead to?
Definition
infertility and cessation of period
Term
T/F Reduced energy intake (not BF) causes abnormal period
Definition
True
Term
How much exercise prevents body weight gain?
Definition
30-60 min/d
Term
What is needed to effectively lose weight?
Definition
exercise 60 min/d + restricting foo intake
Term
How much exercise is needed to lose weight without restricting intake?
Definition
60-90 mins/d
Term
How does exercise play such a huge role in obesity prevention?
Definition
-increase in resting energy expenditure
-increase total energy expenditure
-decrease body fat % (sex differences)
-exercise suppresses energy intake
Term
Does chronic or acute exercise cause an invidivual to eat less throughout the day?
Definition
acute (single bout of exercise)
Term
Why is appetite suppressed witha single bout of exercise?
Definition
exercise suppresses ad libitum energy intake in men and women
Term
What can explain the lack of increase in energy intake after exercise?
Definition
Appetite Hormones (homeostatic regulation of energy intake)
Term
What are the appetite hormones?
Definition
-Leptin
-Acylated Ghrelin
-Insulin
Term
How does a decrease in Leptin affect appetite?
Definition
-long term appetite hormone in adipose tissue
-lowe levels stimulate food intake
Term
How does an increase in Acylated Ghrelin affect appetite?
Definition
Increases food intake (women have more so harder to lose weight)
Term
How does a decrease in insulin affect appetite?
Definition
-works with Leptin
-lower levels stimulate food intake
Term
Ghrelin
Definition
only known hormone to increase food intake and is a meal initiator; secreted from the stomach
Term
How does Ghrelin affect women vs men after exercise?
Definition
Ghrelin is higher after exercise in women than men (trained)
Term
What are the internal and external signals of the control of energy intake?
Definition
-homeostatic
-nonhomeostatic
-hedonic
Term
Homeostatic
Definition
eating behavior is stimulated and inhibited by internal signal system to regulate the internal environment (energy stores)
Term
Nonhomeostatic
Definition
involves consuming too much or too little food relative to what is biologically required
Term
hedonic
Definition
eating for pleasure, food reward brain regions
Term
What are the homeostatic controls?
Definition
-Ghrelin
-Leptin
-PYY
-Insulin
Term
What are the nonhomeostatic controls?
Definition
-learned behaviors
-cognitive states
-social context
-external cues
-availability of food
Term
T/F. Regular physical activity lowers the risk/rate of chronic disease mortality,CVD and coronary heart disease, obesity, Type 2 Diabetes, colon cancer, osteoporosis, depression and anxiety
Definition
True
Term
Physical activity reduces CVD risk factors. How?
Definition
-decreased TG
-decreased LDL
-increased HDL
Term
Physical Activity
Definition
Any form of muscular activity that results in energy expenditure
Term
physical fitness
Definition
set of attributes that relate to ability to perform physical activity
Term
exercise
Definition
a subset of physical activity that is planned with a goal of improving or maintaining fitness
Term
sport
Definition
activity that is governed by a set of rules that is often engaged competitively
Term
How does exercise have a dose response relationship?
Definition
At a given dose, exercise has a certain effect that persists for a short period of time. Repeated applications bring about more positive effects.
Term
The dose of exercise in the dose response relationship depends on...?
Definition
-intensity
-frequency
-duration
Term
What factors affect intensity of the dose of exercise?
Definition
-%VO2 max
-%max HR
-RPE
-lactate threshold
Term
What factors affect the frequency of the dose of exercise?
Definition
-number of days per week
-number of times per day
Term
What factors affect the duration of the dose of exercise?
Definition
-number of minutes of exercise
-total kcals expended
-total kcals expended per kg body weight
Term
What are the specific changes associated with the response of exercise?
Definition
-increased VO2 max
-decreased Resting Blood Pressure
-insulin sensitivity (more sensitive= lower insulin levels)
-decreased body weight (% fat)
-decreased depression
Term
In the Dose Response Relationship, what is the most responsive to exercise?
Definition
blood pressure due to insulin sensitivity
Term
Who has the biggest benefits from physical activity in the Dose response relationship?
Definition
sedentary people
Term
Institue of Medicine (IOM)
Definition
an independent non profit organization that works outside of government to provide unbiased and authoritative advice to decision makers and the public
Term
What are IOM's recommendations for exercise?
Definition
60 min/d every day of the week for health benefits and maintain healthy body weight
Term
What are ACSM's recommendations for exercise?
Definition
30 min/day for 5 days per week for health benefits
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