- 001 How did the life span of the average individual change over the past 100 years?
- Life expectancy in the early 1900s in the US was 47 years. Currently men and women are expected
to live up to 76 and 80 years respectively (World Health Organization, 2000).
- 002 What is currently considered as America's most serious health risk?
- Based on the 1996 US Surgeon General’s report, physical INACTIVITY is one of the most serious health
risks in North American society. To be considered adequately active one needs to burn 200 Kcals per
exercise session 5 times per week (seven days in case one burns only 150 Kcals per workout) for a total
of 1000 Kcals/Week.
- 003 Which were the two leading causes of mortality in the 21st Century?
- Almost 64% of all deaths in the US are caused by cardiovascular disease and cancer. A healthy
lifestyle could prevent nearly 80% of these premature deaths.
- 004 Judging from current statistics, what percent of Americans will develop cancer during their
lifetime? What is the most efficient way to reduce the risk of cancer?
- Cancer accounts for nearly 23% of all yearly deaths in the US. In 2000, 1.2 new million cases of cancer
were reported and some 550,000 were overcome by this devastating disease. One out every four individuals may be
struck with cancer over a life-time. Despite a steady decline, lung cancer still leads in cancer related
mortality rates.
- 005 What behaviors contribute to wellness?
- Adequate exercise in a clean environment coupled with job satisfaction (related to education, so study hard
while you’re here at Cal State LA) would lead to a strong and functional body and a social, emotional and spiritual
balance.
- 006 Define "Physical Fitness."
- The ability to effectively meet one’s daily physical activity needs and still have additional energy for
emergencies and/or recreation.
- 007 What are the two classifications of physical fitness?
- Health-Related Fitness: Cardiovascular endurance, muscular endurance, muscular strength, muscular
flexibility, and body composition.
- Skill-Related Fitness: Agility, static and dynamic balance, coordination, power, reaction time, and speed.
- 008 What is the relationship between level of physical activity and wellness?
Fitness level and wellness?
- The Harvard Alumni Health Study demonstarted that individuals that were more active suffered less heart
attacks, and were less depressed (the greatest benefits were shown between those who spent less than 500 Kcal per week and those
who burnt 2-3 times that many calories per week. Subsequent studies demonstrate a graded inverse relationship between total physical activity and mortality.
Furthermore, vigorous activities but not nonvigorous activities were associated with longevity.
These findings pertain only to all-cause mortality; nonvigorous exercise has been shown to benefit other
aspects of health.
Source: Lee, I.M., Hsieh, C.C., & Paffenbarger, R.S. Jr. (1995). Exercise intensity and longevity in men.
The Harvard Alumni Health Study. Journal of American Medical Association, 273(15), 1179-84.
Physical Activity Protects against the Health Risks of Obesity, Research Digest,
Series 3, No. 12 - December 2000
- 009 What is considered as good physical fitness?
- Good physical fitness is achieved through a balance between cardiovascular endurance, muscle endurance,
muscle strength, flexibility and a healthy body composition.
- 010 How fit is the average adult?
"The average American adds approximately one pound of bodyweight every year during the midlife decades.
While this does not seem like a major problem at first glance, it adds up to a 30-pound weight gain between
the ages of 25 and 55. Unfortunately, this large increase in bodyweight is only the tip of the iceberg
with respect to undesirable changes in body composition. Actually, most adults lose about five pounds
of muscle and gain about 15 pounds of fat every decade during the midlife years. This being the case,
a typical 55-year old has approximately 45 pounds more fat and 15 pounds less muscle than when he or she
was 25 years old. While this is a 30-pound change in bodyweight, it represents a 60-pound change in body
composition."
Source:
Keeping Fit:
Understanding Body Composition by Wayne L. Westcott, Ph.D., retreived June 6, 2004.
- 011 How can regular exercise contribute to one's good health?
- Strengthens the heart muscle
- Decreases resting heart rate
- Decreases blood pressure
- Increases High Density Lipoproteins (HDL--the good cholesterol)
- Increases the metabolic rate and thus helps in weight maintenance or reduction
- 012 What is a hypokinetic disease?
- Hypo "low" and kinetic "movement" = low movement or inactivity.
- 013 How have hypokinetic diseases replaced infectious diseases as a major health
problem in the 21st Century?
- Hypokinetic diseases are diseases that result from lack of physical activity. In part, hypokinetic diseases are the
result of modern society and its typical sedentary lifestyle.
Infectious diseases have been brought under control due to a much better understanding of the causes and mechanism of
infection and the ways to minimize its occurence (e.g., improved personal hygiene and general cleanliness in the home,
public places, and most importantly in hospitals).
- 014 Why do many people avoid exercise?
- Lack of time is one of the main reason people give for not exercising.
- 015 What are the major reasons why people do regular exercise?
- Exercise improves personal appearance and boosts self-esteem.
- 016 How can attitudes about exercise be improved?
- Education about the hazards of inactivity and the benefits of exercise along with familiarity with
the common misconceptions about exercise.
- 017 What are some common misconceptions about exercise?
-
- Getting fit in 30 minutes per week -- ACSM recommends 20-60 minutes 3-5 times per week and research has consistantly
demostrated that even more than that is better (up to an hour a day if one can fit it in their daily schedule).
- Increased physical activity leads to an increase the amount of food eaten. Studies demonstrate that moderate exercise
has no effect or has a slight negative effect on food consumption. Thus, moderate exercise will lead to weight loss.
As caloric expenditure increases through exercise so will caloric consumption, but individuals eating at will will not
overeat or gain weight.
- Exercising a specific area, e.g., the abdomen, can eliminate the fat from that area (spot reduction)
Typically, fat gained most recently is lost first. The rate and location of lost fat depends on gender, genetics, and
hormonal levels. If the spot reduction hypothesis actually worked, all overeaters would have had a lean face due to
their excessive exercising of the muscles of the jaw!
- Machines that induce an electrical stimulus can be used to improve fitness and burn fat.
The most critical health and fitness benefit derived from exercise is its effect on the heart and lungs.
Passive exercise does not increase heart rate and thus provides very questionalble fitness benefits.
- 018 How has the importance of fitness changed over the last few decades?
- Modern man lives in an increasingly sedentary environment at home and at the work place. Exercise is the best
counter measure to inactivity--the most serious health risk to modern society.
- 019 Which components of fitness are most important and why?
- Health-Related Fitness Components (Cardiovascular Endurance, Muscular Endurance, Muscular Strength, Muscular
Flexibility, and Body Composition) since it directly contributes to physical wellbeing.
- 020 What are the health benefits of exercise?
Health Benefits of Exercise and Physical Activity:
Brought to you by the Department of Kinesiology and Health at Georgia State University.
- 021 How does exercise help prevent cardiovascular diseases?
- Regular exercise helps prevent cardiovascular disease by positively modifying lipids, blood pressure, blood sugars
and more... The benefits of exercise are evident in men, women and older people.
- 022 What is the meaning of the term "exercise readiness?"
- An exercise readiness questionnaire provides an understanding of one's current health status
and assists in the decision to either begin to exercise or first consult a personal physician.
- 023 What is the importance of a warm-up and a cool-down?
- The purpose of a warm-up period before moderate to heavy exercise is to prepare your body, both
physically and mentally for the activity. One of the most obvious advantages of a warm-up procedure, prior to a
heavy duty exercise, is the decrease of injury risk--especially during all-out performances.
In addition, proper warm-up and stretching will increase the range of movement in joint action, will enhance
muscle strength and/or endurance, will improve skill and coordination, and will help you adjust to variable
conditions, such as uneven or moist surface, windy conditions, angle of sun light etc...
The purpose of the cool-down is (1) to help slowly return your heart rate to normal, (2) to help work some
of the waste products of physical activity, and (3) to assist venus blood return. Heart rate under normal conditions
is expected to drop below 120 bpm after 5 minutes of cool down. A heart beat of over than 120 bpm 5 minutes after
stopping exercise indicates that the athlete exercised too strenuously. In case the athlete's heart rate stays
above 100 bpm after resting several hours--consult personal physician.
- 024 What precautions should be made to avoid problems with exercise in the
heat or in the cold? (The best protection is to use good judgement and when appropriate avoid
exercising in extreme conditions.)
Over exposure to cold conditions during exercise may be very dangerous. Early warning signs and symptoms
of cold exposure include shivering (typically the first sign of over exposure to cold -- results from
uncontrolled muscle contraction caused by the body's attempt to elevate the core temperature).
Frostbites and hypothermia are the most severe outcomes of over exposure to cold weather and require immediate
medical attention.
To avoid over exposure to cold weather keep body dry (especially toes), dress in multiple layers, cover head,
ears, face, and hands, drink lots of water, and avoid the consumption of alcoholic drinks.
The most serious outcomes of exercise in extreme heat are sun burn, dehydration, and heat stroke. Thus, dress
apropriately, use head protection, sun block, and wear sun glasses. Also, drink lots of water and do it often.
- 025 What is the training threshold?
- Fitness improves at a slow gradual rate to a certain point after which it increases dramatically.
The point where anaerobic capacity, for example, increases dramatically is known as the anaerobic (without oxygen)
or lactate threshold.
For a good discussion of the training threshold visit:
Running Online: Threshold Training
- 026 What is the general range of the exercise benefit zone (EBZ)?
-
HOW TO CALCULATE YOUR TARGET HEART RATE ZONE by Leisure Fitness: The Equipment Store.
- 027 How is metabolism affected by regular cardiovascular exercise?
- Regular cardiovascular exercise boosts metabolism. This is a direct result of increased lean body mass.
- 028 For the one-mile walk test to be meaningful the ending HR should be raised to at least ________ bpm.
- 120 BPM
- 029 Which is the most important exercise factor in improving fitness?
- Intensity of exercise is the most important factor in improving fitness.
- 030 How is the recommended duration of an exercise session determined?
-
According to the American College of Sport Medicine (ACSM) the recommended duration of an exercise session is
20 to 60 minutes of continuous aerobic activity. The duration of exercise is dependent of the existing physical
fitness of the individual and on the level of intesity of exercise. Individuals that are severely deconditioned
may need to exercise in several short 5-10 minute intervals until they adapt to training without evidence of
undue fatigue or injury.
Source:
ACSM Exercise Guidelines Nutrition
Education Website, David Geffen School of Medicine, UCLA
- 031 In what rate should fluids be replaced during heavy exercise?
-
Athletes can lose a large amount of fluid when exercising. An athlete can become dehydrated in as little as
30 minutes.
"Dehydration occurs when fluid (sweat) loss exceeds 1% of body weight (800 ml in the case of an 80-kg male).
Work capacity and temperature control can be impaired with a loss of as little as 2% of body weight and can cause
a 5-10% drop in performance. A 1/10th-temperature change can decrease performance."
"During any form of exercise, working muscles produces heat, and body temperature rises. Getting rid of this
heat requires fluid evaporation from the skin (sweating) which cools the body. When fluid evaporates from the
skin the body therefore losses valuable water (as high as 1-2 quarts/hour) during heavy exercise. When the
athlete fails to ingest enough fluid and dehydration becomes sufficiently severe, sweating decreases in an
attempt to conserve body water. As a result, blood thickens, heart rate increases and body temperature rises
and you get fatigue, headache, nausea, chills, stomach discomfort and increasing the chance of heat cramps,
exhaustion, or stroke."
"Recent research illustrates that maintaining normal or near hydration during exercise maintains cardiovascular
and thermoregulatory responses and improves exercise performance. It is always the athlete’s best interest to
prevent unnecessary increases in core temp that will ultimately lead to premature fatigue."
Source:
www.dietsite.com/SportsNutrition retrieved June 1st, 2004.
- 032 What is thermoregulation? What is relative humidity?
"Thermoregulation is the ability of an organism to keep its body temperature within certain boundaries,
even when temperature surrounding is very different. This process is known as homeostasis: a dynamic state of
stability between an animal's internal environment and its external environment (the study of such processes in
zoology has been called ecophysiology or physiological ecology).
Whereas an organism that thermoregulates is one that keeps its temperature constant and adapts to the
temperature of the environment, thermoconformer changes its body temperature according to the temperature
outside of it’s body."
Source:
www.websters-online-dictionary.org retrieved June 1st, 2004.
"Relative Humidity indicates how moist the air is. Relative humidity may be defined as the ratio of the water
vapor density (mass per unit volume) to the saturation water vapor density, usually expressed in units [of percent
humidity]."
Source:
WW2010 University of Illinois
retrieved June 1st, 2004.
- 033 What does the acronym RICE stand for?
-
Using RICE for Injury Relief
Thomas D. Rizzo, Jr, MD
THE PHYSICIAN AND SPORTSMEDICINE - VOL 24 - NO. 10 - OCTOBER 96
RICE Is Nice
When tissue is damaged, fluid accumulates in the injured area, leading to swelling. Swelling will limit the
motion of the joint and may contribute to pain if it gets bad enough. RICE therapy is important because swelling
in an extremity is hard to reverse once it's been there awhile. It's best to prevent it in the first place.
Rest is essential to keep an injury from getting worse. If you ignore the problem, you may continue to
aggravate the tissue damage.
This doesn't mean you have to stop completely. You can try "relative rest," which means continuing an activity
if pain allows, or switching to an activity that doesn't cause pain--like swimming for an ankle sprain. If the
activity hurts, don't do it. If it doesn't hurt, continue. It may mean you can do only part of an activity--ground
strokes in tennis but not serves, for example--but this might be better than stopping completely.
Ice or anything cold can effectively decrease pain from an injury. Icing deadens pain and beneficially
changes blood circulation: It increases circulation to the skin but decreases it in deeper tissues where bleeding
may be occurring. An ice pack can be used on the injured part as soon as possible and kept there for 20 minutes.
Place a thin sheet, napkin, or layer of mineral oil between the skin and the pack to protect the skin surface.
Smaller areas can be treated with ice massage. Water frozen in a paper cup can be rubbed on the injury for 5
to 10 minutes (peel back the top of the cup to expose the ice).
If the skin turns white or blue during icing or ice massage, stop immediately. Cold treatments can be repeated
every 2 hours. There is no advantage to using ice packs or massage longer or more often. And greater exposure to
the cold increases the risk of frostbite.
Compression of the injured area also can prevent fluid from accumulating. An elastic wrap or stocking
can be very effective. It should be applied firmly, but not tightly, right away. (You can ice right through a
thin wrap.) If the part of the arm or leg that is farthest from the heart throbs, the wrap is too tight and needs
to be loosened. Reapply compression wraps every 4 hours.
Compression will help if the swelling is from bleeding, and it may also decrease pain. The reason for
this is not well understood, but many people feel better with something tight (but not too tight) on an injured
wrist or ankle.
Elevation of the affected extremity limits swelling by using gravity to help drain fluid from the
injured tissue. Of course, this advice is more practical for ankles and hands than backs and hips. Whenever you
rest, elevate your injured arm or leg.
Text retreived and reproduced on May 31, 2004 from: http://www.physsportsmed.com/issues/1996/10_96/rizzo.htm
- 034 What does the ATP molecule consist of? How is energy released out of the ATP molecule?
- Adenosine Triphosphate or simply ATP is the energy currency of the cell. The ATP molecule is formed
from a molecule of adenine and ribose, called adenosine which is linked to three phosphate molecules.
During the splitting of the ATP molecule, energy is generated for use by all forms of biologic work.
- 035 Why is the creatine phosphate considered the "reservoir" of high energy phosphate?
- The cell's concentration of creatine phosphate (CP) is about 3-5 times greater than that of ATP.
Thus, CP is considered the high-energy phosphate "reservoir." The CP molecule, like the ATP, generates energy
when the bond between the creatine and phosphate molecules is broken.
- 036 How is the supply of ATP--CP energy recharged in the body?
- The ADP and creatine are continually recycled into ATP and CP through a process called phosphorylation.
The energy for phosphorylation is ultimately generated by the oxidation of the macro nutrients (carbohydrates,
fats, and proteins) consumed in the diet.
- 037 What is aerobic energy? Anaerobic energy?
-
- Aerobic Energy: The word aerobic means "with oxygen," and indicates that the energy produced to do the
work utilizes an oxygen system.
- Anaerobic means "without oxygen," and indicates that the energy produced to do the work did not
utilize oxygen.
- 038 What is "oxygen consumption," and how is it expressed quantitatively?
- Oxygen consumption or uptake, is the amount of oxygen processed by the body. It is expressed in liters
per minute or in milliliters per kilogram of body weight per minute, to allow interpersonal comparisons.
- 039 What is a "steady state?" Can a steady state be reached during maximal exhaustive exercise?
- The steady state or a plateau in oxygen uptake represents a balance between the energy required by the
working muscles and the aerobic energy-releasing reactions. A steady state can be kept only if the energy
requirements for exercise are submaximal (50% - 55% of VO2max for nonathletes).
- 040 What is the "recovery oxygen consumption?" Should one keep active during recovery?
-
- After exercise, the oxygen uptake remains elevated above the resting level. This recovery oxygen consumption
reflects the metabolic characteristics of the preceding exercise as well as the physiologic alterations caused by
that exercise.
- Continued exercise (active recovery) appears to speed up the removal of lactic acid and facilitate the
recovery process.
- 041 What is a kilocalorie (kcal) and how is it determined?
- A Calorie (Calorie = kilocalorie, if spelled with a capital C) is a measure used to express the energy value
of food and physical activity. It is defined as the amount of heat necessary to raise the temperature of 1 kg
(1 liter) of water 1 C, from 14.5 C to 15.5 C.
- 042 What is the kilocaloric value of a food product that weights 120 g and contains 12% fat, 30%
carbohydrates and 10% protein? What is the percentage of kcal derived from fat?
-
120 X .12 = 14.4g 14.4g X 9kcal = 129.6kcal
120 X .30 = 36g 36g X 4kcal = 144kcal
120 X .10 = 12g 12g X 4kcal = 48kcal
129.6 + 144 + 48 = 321.6kcal 129.6 : 321.6 = 40.3%
- 043 What is basal metabolic rate (BMR) and how is it determined?
-
The energy needed to maintain the vital functions of the body (e.g., heart beat, respiration, neural
transmission) is called basal metabolic rate. The BMR can be estimated from information such as age, body
weight and height, and gender. For individuals up to 19 years old the BMR is calculated as follows:
(55 - age) X (body surface in m2 X 24 hours).
For an individual 20 years or older:
[37 - (age - 20)/10] X (body surface in m2 X 24 hours)
- 044 How many kcal are burned through exercise that requires 40 liters of oxygen?
- 40 liters x 5kcal/liter = 200kcal
- 045 What are the average daily rates of energy expenditure for men and women (18-22 years old)
living in the United States?
- Men - 3000 kcal/day; women - 2100 kcal/day
- 046 What is one "MET" equivalent to? What would be the classification of physical work
performed at 6 METs?
-
One MET is equivalent to an average resting energy expenditure or oxygen consumption. Physical work
performed at 6 METS requires six times the resting metabolism and is categorized as heavy.
- 047 How is oxygen transported in the blood?
- Oxygen is transported in the blood by combining with hemoglobin, the iron-containing protein compound
in the red blood cells.
- 048 What are the benefits of ventilatory adaptation to exercise?
- During any level of submaximal exercise, the ventilation volumes are lower for the trained individual.
Lower ventilation volumes result in decreased energy needed to operate the respiratory muscles, and the
freeing of that energy for the use of the working muscles.
- 049 Describe the cardiovascular system. At what level does the exchange of gases and
nutrients take place?
- The exchange of gases and nutrients takes place at the capillary level.
- 050 Define cardiac output. How is it related to VO2Max., maximal HR, resting HR, aerobic capacity?
- Cardiac Output = Heart Rate X Stroke Volume. Untrained individuals have a cardiac output of approximately
70 ml per heart beat. The cardiac output of trained individuals can exceed 100 ml per heart beat. Thus,
the 5 liters of blood needed for the normal body metabolism during rest would be supplied by 50 bpm for
the trained and 70 bpm for the untrained.
- 051 What is physiologic conditioning?
- The term physiologic conditioning refers to a planned program of exercise directed toward improving the
functional capacity of a particular bodily system.
- 052 Explain the overload and specificity principles.
- The different bodily systems need to be stressed beyond their normal capacity in order for adaptive
changes to occur. The overload must keep pace with the adaptive changes that occur both in physiology and
performance. The metabolic and physiologic adaptations depend on the type of overload imposed. Specific
exercise elicits specific adaptations creating specific training effects.
- 053 Explain the individual differences and reversibility principles.
- Training benefits are optimized when programs are planned to meet the individual needs and capacities
of the participants. Improvements gained through a conditioning program are lost if the program is
stopped within 3 to 10 weeks.
- 054 Muscular strength is defined as the capability to apply maximum force against resistance in
one single effort, and macular endurance is defined as the capability to apply submaximal force repeatedly over
a period of time. Describe and discuss the methods best suited to test muscular strength and endurance.
-
Muscular Strength: Berger's RM6 method
Muscular Endurance: Delorme's RM10 method
- 055 What are some of the benefits of muscular strength and endurance?
- Increased metabolism and basal metabolic rate (BMR)
- Improved body composition
- Muscular hypertrophy
- Increases in muscular performance
- Reduced injury rates
- Improved appearance
- 056 How do increased muscular strength and endurance prevent the occurrence of injuries?
- XXX
- 057 How does strength training improve your body composition?
- Increased muscle mass speeds up metabolism and the increase in energy consumption helps in burning
fat and in losing weight.
- 058 Is self-image affected by weight training?
- Self-image and self-esteem improve.
- 059 How do muscles increase in size as result of weight training?
"The process of muscle growth is not known for sure, but most theories are based on the idea that
lifting breaks down the muscle, and growth results from over-compensating to protect the body from
future stress. The human body breaks down and rebuilds all of the muscles every 15 to 30 days. Lifting
speeds up the process due to an increased need for fuel. Rebuilding peaks 24 to 36 hours after training
and continues at increased rates for as much as 72 hours.
Source:
What Makes Muscles Grow: Biomechanics of Sports Movement in Exercise, by Robert Libertine Starr, Ph.D.,
retreived June 2, 2004
- 060 Which muscle fibers are mostly affected by a high-resistance weight training program?
- Fast-twitch or glycogenic (white) muscle fibers are mostly affected by high-resistance weight training programs.
- 061 Which weight training equipment is best suited for isolating specific muscle groups?
- Free weights
- 062 What should a weight training program designed to build strength include?
- Up to three sets per muscle; two or no more than three weekly workouts
- 6-8 reps or less per workout
- Perform last 1-3 reps under duress
- 063 How often should one check rate of improvement during a weight training program?
- Through muscular endurance and muscular strength standardized tests.
- 064 Describe the potential side effects of anabolic steroid abuse. (p. 81)
The major side effects of anabolic steroid use include liver tumors, jaundice, fluid retention, and high blood pressure; others are severe acne and trembling. Additional side effects include the following:
For men - shrinking of the testicles, reduced sperm count, infertility, baldness, development of breasts.
For women - growth of facial hair, changes in or cessation of the menstrual cycle, enlargement of the clitoris, deepened voice.
Source:
Anabolic Steroid Abuse
University of New Mexico, Student Health Center
- 065 Discuss the common misconception related to strength training in women.
- Will develop a body that is "too muscular."
- 066 What is the "Valsalva maneuver?" How can it be prevented?
- The Valsalva maneuver is a condition that significantly reduces the return of blood into the
heart as a result of forced exhalation against a closed glottis. One should breathe normally
throughout an exercise, and avoid breath- holding during maximal lifts.
- 067 Why is flexibility an important health related fitness component?
- Lower back pain and other muscle related injuries are very strongly associated with a deficiency in
muscular flexibility.
- 068 Be able to define both static and dynamic flexibility.
- Types of Stretching Exercises
- Static or slow-sustained stretching -- a steady position which elongates, muscles, tendons, ligaments, and fasciae.
- Dynamic or ballistic stretching -- a bobbing, bouncing movement, involving muscular contraction, which moves into and
out of an elongated position.
- Proprioceptive neuromuscular facilitation (P.N.F.) -- a maximal contraction of the muscles to be
stretched followed by relaxation of that same muscle and progressive stretching of it. The maximal isometric
contraction helps in the relaxation of the muscle to be stretched which allows for more lengthening of the
muscle. While the P.N.F. is believed to be the most effective flexibility development method, its drawbacks
are a need of a helper, a longer period of time, and a higher degree of pain for success.
- 069 What are the harmful effects of too little or too much flexibility?
Dangers of Excessive Flexibility
Hypermobility has been shown to predispose an individual to a number of musculoskeletal injuries.
Therefore, it is imperative that adequate muscular strength be developed in conjunction with flexibility.
- What are the benefits of good flexibility?
Benefits of flexibility
- Maintenance of range of motion prevents or relieves joint pain which accompany aging.
- A greater range of motion prevents injury and saves energy.
- Flexibility permits ease and grace in movement.
- 070 What are the anatomical limitations of flexibility?
Anatomical limitations of flexibility
- bony structures (example: elbow/knee)
- soft tissue structures
Muscles
When muscle strength is obtained trough resistance exercises that do not use the full range of motion,
the muscle tissue shortens and limits flexibility.
Connective Tissues
- joint capsule
- ligaments
- tendons
- skin
- adipose tissue
(fat)
- 071 What factors affect flexibility?
Factors affecting flexibility
- Age -- decrease in the extensibility of soft tissue with aging is related to diminished range of movement as we grow older, independent of gender (decrease in flexibility can be significantly slowed down if we keep active).
- Gender -- females exhibit a greater range of movement, independent of age.
- Activity -- active individuals exhibit a greater range of movement than sedentary individuals (so keep active!). Also, inactivity is strongly associated with increased adipose tissue which decreases flexibility.
- Internal Tissue Temperature -- changes in internal muscular temperature may increase or decrease the range of motion by as much as 20 percent (so always "warm-up" first!).
- Heredity -- appears to be joint specific (this notion needs more scientific proof, however).
- Injury -- scar tissue resulting from injury hinders the range of motion in a joint.
- Pain -- as pain increases, muscle spasm results and, therefore, flexibility is decreased. * Strength training does not decrease flexibility unless you do the exercise incorrectly and not in the full range of motion.
- 072 How is the principle of specificity applied to joint flexibility?
-
Specificity of flexibility
- Flexibility varies considerably between the different joints of the body.
- Flexibility varies considerably between articulations within the same joint
(articulations are the different movements of the joint: flexion, extension, adduction,
abduction, rotation).
- Continuous participation in a particular activity will result in a unique pattern
of flexibility, due to the mechanics of joint and tissue stress inherent in the activity.
In other words, most goalies or most defenders (etc.) will tend to be flexible in the
same ways.
- 073 Which kind of stretching exercise is considered the most hazardous
and why?
- Dynamic or ballistic as contrasted with static stretching is considered the most
hazardous because it is most likely to trigger the muscle spindle mechanism which may induce
a counter pull in the opposite direction of the muscle fibers that are stretched.
- 074 What are some precautions you should observe when performing stretching
exercises on yourself or others?
- Be carful to not overdo it. Establish clear communications with your partned prior to engaging in a
stretching session.
- 075 What is the function of the stretch receptors?
- Protect from over extension or a pull beyond the resting length of a given muscle or ligament.
- 076 Explain the term passive stretching.
- Stretching with the help of a partner that gently and gradually applies pulling pressure on a relaxed limb.
- 077 What is the reason ballistic stretching is not recommended?
- Lack of control over the gradual application of force and range of motion.
- 078 What should one feel during a stretch of optimal intensity?
- Some but not great discomfort (use your common sense--when applying the "no pain no gain" rule.
- 079 What are the advantages of static over ballistic stretching?
- Control over pressure ( and pain) and range of motion
- 080 Describe the procedure of the PNF stretching technique.
- Proprioceptive neuromuscular facilitation (P.N.F.) a maximal contraction of the muscles to be stretched
followed by relaxation of that same muscle and progressive stretching of it. The maximal isometric contraction
helps in the relaxation of the muscle to be stretched which allows for more lengthening of the muscle.
While the P.N.F. is believed to be the most effective flexibility development method, its drawbacks are a
need of a helper, a longer period of time, and a higher degree of pain for success.
- 081 Which underlying causes lead to lower back pain?
- Lack of flexibility of the biceps femoris muscles and deficiency in strength and endurance of the abdominal muscles.
- 082 How is obesity defined?
- "Obesity results from the excessive accumulation of fat that exceeds the body's skeletal and physical
standards. According to the National Institutes of Health (NIH), an increase in 20 percent or more above
your ideal body weight is the point at which excess weight becomes a health risk. Today 97 million Americans,
more than one-third of the adult population, are overweight or obese. An estimated 5 to 10 million of
those are considered morbidly obese."
Source:
>What does it mean to be morbidly obese? Banner Health, retreived June 3, 2004.
- 083 What is essential fat, storage fat? How does it differ between males and females?
What is "cellulite?"
- Essential fats are lipids stored in the lungs, heart, kidneys, spleen, intestines and the CNS.
Storage fat consists of lipids that accumulate in adipose tissue. Females have 12% essential fat
while males have about 3%. Cellulite is a fancy name for plain storage fat!
- 084 How is the Body Mass Index (BMI) derived?
- BMI = Body Weight (Kg) divided by Height (meters) squared
For example: 88 kg / 1.8m*1.8m = 27.16 (your instructor is overweight)
- 085 Why do some people have a harder time staying lean than others?
- Heredity, low brown fat content, low BMR, low natural VO2Max capacity (makes exercising less pleasureable)
- 086 What are some health consequences of overfatness? Underfatness?
- XXX
- 087 Which is more important to fat control; diet or exercise?
- Exercise
- 088 Does exercise increase one's appetite?
- Not beyond the increased level of additional caloric expenditure...
- 089 Explain the term creeping obesity? "yo yo" effect?
- Fast and severe dieting slows the basal metabolic rate (BMR) and makes it harder to maintain the new weight.
Eventually it results in weight gained over and beyong the starting point of one's dietary regiment.
- 090 How can an individual determine her/his ideal body weight?
- Check you BMI score against the healthy range BMI standard for your age and gender.
- 091 Be able to describe three of the available methods to determine
recommended body weight. Discuss the advantages and disadvantages of the various
methods.
-
Hydrostatic Weighing: The "gold" standard for the assessment of body fat, compares
an individual's weight to her/his underwater weight. A proper procedure requires special
facilities and equipment, time (15-20 min.), and a subject that is comfortable while
exhaling and then holding her/his breath underwater for a few seconds.
Skinfold Thickness: Based on the assumption that ~50% of the body's fat is
under the skin. Thus, this method is useful with "normal weight" individuals but is
inaccurate with individuals that are either excessively over- or under-weight.
Girth Measurements: The body's fat is estimated through the measurement of
the circumference of the Upper Arm, Hip, and Wrist (for women) and Waist and Wrist
(for men).
- 092 Is amenorrhea triggered by low body fat?
- It is known that severe reduction of body fat in females inhibits the production of hormones that regulate the menstrual cycle. When exercise is stopped or becomes
less intense the menstrual function returns to normal.
- 093 How much fat storage could be estimated to be present in a 170 pound 20
year old male? 130 pound female?
(a) 170 x 0.15 = 25.5 lbs (11.6 kg)
(b) 130 x 0.25 = 32.5 lbs (14.8 kg)
- 094 How much stored energy is represented respectively in the two
examples given in the previous question?
-
(a) 11.6 x 3500 Kcal = 40600 Kcal
(b) 14.8 x 3500 = 51800 Kcal
- 095 What is the desirable range of body fat percentage for physically
active young male and female adults?
Male = 12% and no more than 15%;
Female = 20% and no more than 25%
- 096 How are the desirable body weight and the desirable body fat loss determined?
Lean body weight = Total body weight - fat body weight.
Desirable body weight = lean body weight/1 - % desired body fat.
- 097 Name the six categories of nutrients that compose the foods we eat.
- Macronutrients: (1) Carbohydrates (2) fats (3) proteins. Micronutrients: (4) Vitamins (5) minerals. (6) Water. (7) DIETARY FIBER (actually
may be considered a carbohydrate).
- 098 What is metabolism?
- Metabolism is the sum of the processes in which the energy and nutrients from
foods are made available to and utilized by the body.
- 099 What are the basic atoms that combine to form organic nutrients?
- Carbon, hydrogen, oxygen & nitrogen (CHON)
- 100 Where do carbohydrates come from?
- Carbohydrates are manufactured in green plants through the process of photosynthesis.
- 101 What kind of carbohydrate is glycogen? What is its significance?
- Glycogen (animal polysaccharide) molecules are usually large and range in size from a few hundred
to thousands of glucose molecules linked together. In well nourished humans, approximately 375 to 475
grams of carbohydrates are stored in the body. Of this, approximately 275 grams are muscle glycogen,
100-120 grams are liver glycogen, and only 15 to 20 grams are present as blood glucose. Glycogen is the
most readily available source of energy for the production of ATP--PC during exercise.
- 102 Why is it more efficient to store carbohydrates as glycogen rather than glucose?
- (Hint: look for answer in previous question)
- 103 What are the major functions of carbohydrates in the body?
- (1) energy source (2) protein sparing (3) metabolic primer (4) fuel supply for the central nervous system.
- 104 How much of the total caloric intake should be in form of carbohydrates in the diet
of an physically active individual? In what form should this be?
- The prudent diet should contain about 60% of its calories in the form of carbohydrates, mostly
unrefined starches.
- 105 What is the recommended intake of carbohydrates during severe exercise? In what form?
- About 70%, mostly unrefined starches.
- 106 Does diet affect ones ability to postpone fatigue during prolonged work?
- In one study the endurance capacity of subjects fed a high-carbohydrate diet was more than
three times greater than when the same subjects consumed a high-fat diet.
- 107 Describe the structural distinction between saturated and unsaturated fats.
What makes a fat monounsaturated? polyunsaturated?
- Saturated fatty acids have only single bonds between the carbon atoms while monounsaturated fatty
acids have one double bond, and polyunsaturated fatty acids have two or more double bonds.
- 108 Why is cholesterol important?
- Studies of plaque, animal studies, genetic studies, metabolic studies, epidemiologic studies,
and experimental evidence in man have provided evidence to support the cholesterol hypothesis, which states
that abnormally high cholesterol levels lead to progressively occlusive irregularities in the arterial wall.
- 109 What is meant by exogenous and endogenous cholesterol?
- Cholesterol is the most widely known derived fat. It is present in all cells and is either consumed
in foods (exogenous) or is synthesized within the cell (endogenous).
- 110 Discuss The Multiple Risk Factor Intervention Trial (MRFIT), The Lipid Research Clinics
Coronary Primary Prevention (LRC-CPPT).
- A.The MRFIT was a clinical trial designed to assess the effects of multiple risk factor intervention on
12,866 asymptomatic men, ages 35 to 57, at increased risk for CHD based on a risk score that took into
account cigarette smoking, blood pressure, and serum cholesterol level. The risk of death from CHD was
found to increase steadily with increasing total serum cholesterol levels; marked increases in CHD risk were
observed at cholesterol levels of 200 and 240 mg/dl. A fourfold increase in risk was noted among men in the
highest decile for total cholesterol values compared with those in the lowest decile.
B.LRC-CPPT--Cholesterol reduction in 3,806 asymptomatic men, ages 35 to 59, with total cholesterol >265 mg/dl
and LDL-C > 190 mg/dl resulted in 2% reduction in CHD risk for each 1% reduction in total cholesterol.
- 111 List and discuss the primary functions of fat in the body.
- Fat is the largest store of potential energy in the body (unless one is severely underweight). It provides
protection against trauma and isolation from thermal stress. Fat is also a vitamin carrier and huger suppressor.
- 112 Describe the circumstances under which fat is used for energy during exercise.
- During brief periods of moderate exercise, energy is derived in approximately equal amounts from carbohydrates and fats. As exercise continues for an hour or more, there is a gradual increase in the quantity of fat utilized for energy, and in prolonged exercise, fat may supply nearly 80% of the total energy.
- 113 Describe the basic structure of a protein.
- The basic structure of a protein consists of individual units called amino acids. Each amino acid
has an amino group (NH ) and an acid group (COOH) on each side of a carbon (C) atom.
- 114 Distinguish between essential and non-essential amino acids. What are complete and
incomplete proteins?
- The body requires 22 different amino acids. The 14 amino acids that the body can synthesize are
called nonessential amino acids, those 8 that must obtained by food consumption are called essential amino acids.
Essential amino acids can be found in cells of both animals and plants. There is nothing "better" about
a specific amino acid from an animal source as compared to the same amino acid from a plant.
- 115 A complete protein has all the essential amino acids in the needed amounts.
Examples of these protein sources are:
- eggs, milk, cheeses, red meat, fish, poultry
- 116 A partially complete protein has all but one of the essential amino acids in the right amounts.
Examples of these protein sources are:
- vegetables, legumes (seeds, and grains (rice, corn, wheat)
- 117 How do a strict vegetarian (vegan) and a lacto-ovo vegetarian differ?
- lacto = milk
ovo = egg
- 118 Can a vegetarian obtain all of the essential amino acids from the diet? Explain.
- A vegetarian CAN get all of the essential amino acids from vegetables sources, however,
he/she would have to consume a large variety of protein rich legumes, beans and nuts such as soybeans,
peanuts, dry beans, rice, whole grain wheat, white potatoes etc...
- 119 What is the daily recommended protein intake?
Under what conditions would there be exceptions?
- The daily recommended protein intake is 0.4-0.8 gr per 1 kg body weight. Pregnant and lactating women
should add 30 gr and 20 gr of protein respectively to their daily requirement and children could benefit from
a slightly higher amount of daily protein per kilogram body weight.
- 120 List the protein's functions in the body.
-
A.proteins provide the building blocks for muscle and connective tissues.
B.proteins regulate metabolic functions such as utilization of hormones and enzymes.
C.protein assists the body in regulating fluid and pH (acid base).
- 121 What is meant by nutritional atrophy?
- Loss of lean body (muscle) mass. Nutritional atrophy often is the result of starvation diets.
- 122 What are vitamins?
- Vitamins are complex organic compounds that allow the occurrence of bodily metabolic reactions.
While vitamins are needed only in very small amounts, they need to obtained exogenously through the diet
since the body cannot synthesize vitamins.
- 123 What are the general classifications of vitamins?
-
There are 13 known vitamins of which four are fat-soluble, and the remaining nine are water-soluble.
A fat-soluble vitamin is absorbed with the help of fat. Vitamins A,D,E and K are fat-soluble. The nine
water-soluble vitamins are: B-1 (Thiamin), B-2 (Riboflavin), B3 (Niacin), Folic Acid, B-6 (Pyridoxine),
B-12, Pantothenic Acid, Biotin and Vitamin C.
Source:
Vitamins: Definitions And Classifications
- 124 Does vitamin consumption need change with increased levels of energy output? Explain.
- No. As the level of energy expenditure increases so does the level of enery consumption. Thus, a well balanced
diet should provide vitamins at a rate well over than the needed RDA.
- 125 What are the consequences of vitamin overdose? Explain with regard to fat-soluble and
water-soluble vitamins.
- An overdose of water-soluble vitamins is removed from the body through the urine while fat-soluble vitamins
accumulate and are stored in the fatty tissue and may reach toxic levels.
For more information visit the LifeForce Hospitals website:
Can You Overdose on Vitamins?
- 126 What is the role of vitamins in the body?
-
"Vitamins are necessary for growth, health, and metabolism. Vitamins perform highly specific metabolic
functions, especially in energy metabolism and are vital to all our biological functions including the
synthesis of muscle tissue."
Source:
Vitamin Information, Building Muscles 101 [www.building-muscle101.com] retreived June 3, 2004.
- 127 What is the role of minerals in the body?
"Minerals act as catalysts for many biological reactions within the body, including muscle response,
the transmission of messages through the nervous system, the production of hormones, digestion, and the
utilization of nutrients in foods."
Source:
Reference Guide for MINERALS retreived June 3, 2004.
- 128 Does excess mineral intake benefit performance? Explain.
- No. Think about it this way: Will an additional gas tank in your car improve your car's performance on
a trip that can be accomplished with the existing tank?
- 129 What are the body's major fluid compartments? Give examples.
-
Fluid Compartments in the Body by Joe Patlak, Department of Physiology, University of Vermont
- 130 Do obese or lean people have greater body water? Explain.
- No. Muscle tissue is made out of 80% water, thus more muscle means more body water and less muscle means less
body water.
- 131 How does humidity affect the efficiency with which the body utilizes water?
- Perspiration and evaporation of body sweat act as the body's cooling system (think of a car radiator).
When conditions of high air humidity (>=29 relative humidity factor) persist it is harder for the body to cool
its core temperatue down since the sweat drops roll off the skin rather than evaporate over it--a process
through which excess heat would have been lost.
- 132 Calculate the "heat index" of a 33°C day with a 45% relative humidity, and a 40°C day with a 20%
relative humidity? On which day would an athlete be more prone to experience a heat stroke?
(33°C + 45%)/2 = 78/2 = 39 (severe relative humidity condition--the higher the score the more dangerous
the conditions for exercise)
(40°C + 20%)/2 = 60/2 = 30 (still dangerous, but less severe relative humidity condition)
- 133 What steps should be taken for effective rehydration?
- Plan to dring often (~8oz)
- Cold drinks at ~15°C are best (drinks that are too cold or too warm will result in drinking less)
- Avoid sugary drinks (sugars delay the absorbtion of fluids in the intestinal tract) but a polymere sweetner at
5% concentration will increase consumption and will not delay absorbtion.
- Avoid carbonated drinks
- 134 Explain the concept of the optimal diet. How does this apply to the athlete?
- Since athletes consume more calories than nonathletes a balanced diet will easily fulfil an athlete's
RDA for Micr-and Macro-Nutrients
- 135 Are there nutritional reasons for not eliminating fats from the diet? Explain.
- NO, fats are a very important nutrient. It is no surprize that the RDA for fat is 20-30% of the daily caloric intake
(double the rate of the RDA for protein consumption).
- 136 Is there a natural balance between energy expenditure and food intake?
- Yes. Moderate exercise will maintain or even slightly decrease food intake and strenous exercise would proportionately
increase caloric intake but the caloric balance will be maintained.
- 137 Do athletes need to consume excessive proteins? Explain.
- The RDA for protein is .4-.8 gr. of PRO per Kg/body weight. This goal would be easily achived through a diet
containing 10-15% in protein of one's typical daily caloric intake. Since athletes consume large amounts of food
their relative intake of protein in the diest would be proportional to their total number of consumed calories.
For example, an healthy adult male that weighs 100 kg (220 lbs) would need (in the extreme case scenario)
100kg*.8gr/kg = 80 gr of daily protein. A normal diet of a nonathlete healthy adult male would be 3000 Kcal/day.
In case 12% of the 3000 Kcal of his diet represents consumed protein it would amount to 360 Kcal from protein or
90 gr ([(3000*.12)*4] = 90). An athlet this size would consume 4500-6000 Kcal/day and at a 12% protein consumption
rate in his diet would get 135gr ([(4500*.12)*4] = 135) or 180gr ([(6000*.12)*4] = 180) of daily dietary protein.
- 138 Are preparations of simple amino acids (e.g., protein in the form of liquids, powders or pills)
recommended for athletes? Explain.
- As demonstrated in the previous question there rarely is a need for protein supplements. Still, it would be better
to increase dietary protein when appropriate since a little know fact is that many of the protein supplements
on the market have poor absobtion ratios.
- 139 What nutrient should be consumed, in what form, and when should it be
consumed for optimal endurance performance?
Although the primary source of energy during endurance type exercise is derived from free fatty acids,
carbohydrate, in the form of glycogen, is also needed. Several studies, that compared high fat or low carbohydrate
diets to mixed or high carbohydrate diets, demonstrated a significant performance advantage to the high carbohydrate
groups (Keith, 1989).
Consumption of adequate amounts of protein is crucial in order to increase muscle bulk. A normal diet that
provides 15%-20% of calories in protein, however, seems to suffice. Very heavy exercisers may need additional
25 grams of protein for every additional 1000 Calories burned. Since athletes are high energy consumers
(3500-6000 kcal), a diet consisting of 10% (350-600 kcal from PRO or 87.5-150 g of PRO) protein is often
plentiful.
Source:
Nutrition for Soccer, Kids First Soccer.
- 140 What is the one major cause of progressive weight gain?
- Sedentary life style!
- 150 Define "obesity" and state the standards for overfatness.
- Obesity can be defined as an excessive enlargement of the body's total quantity of fat.
The standards of overfatness are: above 20% for men, and above 30% for women.
- 151 What is fat cell hypertrophy? Fat cell hyperplasia?
- Fat cell hypertrophy is enlargement or filling of existing fat cells. Hyperplasia is an increase
in the total number of fat cells.
- 152 How is obesity related to chronic disease?
- Obesity is, according to the National Institute for Health, a powerful heart disease risk that may
equal to that of smoking, hyperlipidemia, and hypertension.
- 153 How is the distribution of adipose tissue related to the health risks of obesity?
- Large numbers of fat cells around the waist are more closely linked to higher risks of obesity related chronic disease.
- 154 What are the major anatomic or structural changes after a weight reduction program?
- The major anatomic or structural change after weight reduction is a shrinkage in fat cell size with little
or no change in cell number.
- 155 Which is the one most effective way to curve obesity?
- Early prevention of obesity through exercise and diet, rather than correction of obesity once it is present,
may be the most effective method to curb the grossly "overfat" condition so common in teenagers and adults.
- 156 What are the typical characteristics of fad diets?
- (1) promise of quick results by some novel approach that exploits a purported new insight into the
mechanism of weight loss
(2) promotion of the thesis that a diet in which the distribution of calories
among fats, protein, and carbohydrates is altered will result in greater weight loss than would be expected
by the reduction in calories alone
(3) fad diets often claim that particular foods or combinations of foods
will result in weight loss unrelated to caloric intake
(4) finally, fad diets often require purchase of
special products that are said to have uniquely helpful properties.
- 157 What are the dangers of high-fat, low-carbohydrate diets?
-
High Protein, Low Carbohydrate Diets: Eating to Your Health? by CPT Lori Hennessy, RD,
Army Physical Fitness Research Institute.
- 158 What is the one most discouraging aspect of weight loss in obese individuals?
- Attrition, regaining weight within 1 year.
- 159 What are the three ways one can manipulate the energy balance equation?
- (1) Decrease intake of Kcal (2) increase energy output (3) combine 1 & 2.
- 160 What behavior modification measures can be used to reduce daily food intake?
- First, describe the behavior to be modified: Where and when are meals eaten? How much time was spent,
and what activities were you engaged in during the meal? What food and how much food was eaten? Second,
Replace the established patterns of behavior with more desirable behaviors: go shopping with a list and
buy only what's on the list; make the act of eating a ritual; use smaller dishes and eat slowly; don't
finish everything on the plate, leave some for later. Third, Develop techniques to control behavior:
whenever the urge to eat occurs (outside the designated times) get busy doing something else. Fourth,
use positive reinforcement or reward for controlling, altering or modifying the undesirable behaviors.
Do not use food as reward!!
- 161 How should a daily log of food intake be kept?
- Record the weight or size of each portion of food to be consumed and check for caloric value in
the text book's appendix. Be as honest as possible, and do not modify your diet while recording.
Gather caloric data that include one week's intake, and make sure to include the weekend days.
- 162 What is the minimum daily caloric restriction for reasonable tolerance over prolonged periods of time?
- 1000 - 1500 kcal/day (Preferably no less than 1200kcal for adequate nutrition. If diet contains less than 1200kcal, consult your doctor or nutritionist for supplementation of minerals and vitamins).
- 163 Is caloric restriction linearly and positively related to weight loss curve? explain.
- (No, discuss BMR and set point changes)
- 164 What general rule should dieters follow?
- To lose weight, one should keep a negative caloric balance by controlling food intake and by increasing
physical activity.
- 165 What is the estimated daily (5-8 hours) caloric intake for: cross-country skiers,
marathon racers, basketball players, male gymnasts, sailors, and sprinters?
- 6105kcal; 5940; 5610; 5000; 5170; 4675 respectively.
- 166 Be able to discuss the two misconceptions about exercise and weight loss.
- (1) "Exercise will affect appetite and cause increased food consumption beyond the levels of
energy expenditure." (2) "It takes so much exercise to lose weight that weight loss by exercising would
be very discouraging."
- 167 What are the acceptable limits of body fat loss each week?
- Between .5 and 1 pound.
- 168 What are the major findings of studies that evaluate the efficacy of various approaches
to weigh loss?
-
- Use common sense: There are no magic tricks or shortcuts
- Limit amounts (portion sizes) and caloric content; eat slooooowly
- Exercise 3-5 times per week for 30-60 minutes
- Expect to lose .5 to 1.0 lb per week over a long period if you plan to keep it off
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questions and/or comments; thank you!
