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Hypertrophy

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Muscle growth Cell size increases Not usually an increase in the number of cells—only with intense weight training

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Neural Adaptations

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Using programs of resistance, musculoskeletal strength will increase within the first few weeks—amount of strength cannot be easily determined Improved (greater and more efficient) muscle recruitment Greater synchronization of motor neuron and muscle

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Muscle Spindle

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Organelle that helps to facilitate a stronger muscle contraction Excitatory in nature and facilitated by an aggressive, fast stretch of the muscle Plyometrics in sports Myostatic reflex-Elastic energy of muscle

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Golgi Tendon Organ

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More inhibitory in nature and responds to more tension of a muscle Protective in nature, shuts down the muscle contraction

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Proprioception

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Being able to know where your body is at in space Coordination or knowing that you are moving (kinesthetic awareness)

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Effects of Inactivity

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Become weaker and loose size If a limb is casted or splinted-loss of 3-4% of strength per day It takes much longer to recover from the loss of strength than the pure immobalization

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Delayed Onset of Muscle Soreness

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Caused by: too much overload and micro-tearing of the muscles. Usually sets in within a day or two Effects on Performance: Decreased ability to move No real treatment Massage or soft tissue mobilization—makes it feel better Ice, ultrasound, e-stem—modalities Stretching Intensity of soreness will determine the type of treatment or activity

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Strength

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Maximum amount of weight you can lift one time Lift heavy intensity/weight, lower volume, and increase rest

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Power

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Faster muscle contraction Decreased intensity, somewhat higher volume (sometimes keep it the same), and similar rest period (2-4 minutes of rest between sets)

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Muscular Endurance

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Low intensity, high volume, shorter rest period Get heart rate up and maintain that heart rate

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Overload Principle

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How to: Increased intensity, increased volume, decreased rest How to determine when to progress the exercise: Ease of exercise—perceived exertion, Vital signs, Efficiency or technique of the exercise

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Functional Foods

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Contain physiologically active substances that provide specific health benefits beyond those supplied by basic nutrition The term has been used as a marketing tool by the food industry to attract consumers Created by the addition of ingredients aimed at treating or preventing symptoms or disease - which may undermine good nutrition

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Fortified Foods

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Foods that have been modified by the addition or increase of nutrients that either were not present or were present in insignificant amounts with the intent of preventing nutrient deficiencies

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Genetically Modified Foods

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Foods whose basic genetic material (DNA) is manipulated by inserting genes with desirable traits from one plant, animal, or microorganism into another one either to introduce new traits or enhance existing ones

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Energy Substrates for Physical Activity

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Two main fuels supply energy for physical activity: glucose (sugar) and fat (fatty acids) Glucose is stored as glycogen in muscles and the liver Fatty acids are the product of the breakdown of fats The body also uses amino acids, derived from proteins, as an energy substrate when glucose is low, such as during fasting, prolonged aerobic exercise, or a low-carbohydrate diet

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Energy (ATP) Production

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Energy from food is transformed into adenosine triphosphate (ATP), which is used by the cells ATP is recycled continually: ATP-CP system, Anaerobic or lactic acid system, Aerobic system

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Carbohydrate Loading

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Glycogen stored in muscle tissue can be increased through this - increased intake of carbohydrates during heavy aerobic training or prior to aerobic endurance events that last longer than 90 minutes Generally, athletes should consume one gram of carbohydrate for each kilogram (2.2 pounds) of body weight one hour prior to exercise

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Hyponatremia

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Overhydrating with water during long-distance races may cause this - low sodium concentration in the blood Symptoms are similar to those of heat illness Sports drinks that contain sodium should be used during the race to replace electrolytes lost in sweat and to prevent blood sodium dilution

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Electrolytes

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Substances that become ions in solution and are critical for proper muscle and neuron activation (include sodium, potassium, chloride, calcium, magnesium, phosphate, and bicarbonate among others)

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Creatine Supplementation

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In the human body, creatine combines with inorganic phosphate and forms creatine phosphate (CP), a high-energy compound. CP is used to resynthesize ATP during short bursts of all-out physical activity Can increase the amount of creatine that is stored in muscles by about 20%

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Creatine

answer

An organic compound derived from meat, fish, and amino acids that combines with inorganic phosphate to form creatine phosphate.

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Creatine Phosphate

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A high-energy compound that cells use to resynthesize ATP during all-out activities of very short duration.

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Osteoporosis

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Causes weak bones. In this common disease, bones lose minerals like calcium. They become fragile and break easily

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Most Common Breaks

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Wrist, spine and hip. Hip fractures account for 300,000 hospitalizations annually. A woman's hip fracture risk equals her combined risk of breast, uterine and ovarian cancer. 1 in 5 people with a hip fracture end up in a nursing home within a year.

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"Silent Disease"

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Bone loss occurs without symptoms First sign may be a fracture due to weakened bones A sudden strain or bump can break a bone

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Osteoporosis Prevention

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Bone density can be promoted early in life by a diet with sufficient calcium (1,000 to 1,300 mg/day) and weight-bearing activities Other nutrients vital for bone health are protein, potassium, vitamin K, and magnesium

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NOF Steps to Bone Health

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Get your daily recommended amounts of calcium and vitamin D. Engage in regular weight-bearing exercise. Even simple activities such as walking, stair climbing and dancing can strengthen bones. Avoid smoking and excessive alcohol. Talk to your doctor about bone health. Have a bone density test and take medication when appropriate.

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Calcium and Vitamin D Recommendations 51-70 years

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1,200 mg calcium (120% DV) 400 IU vitamin D (100% DV)

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Calcium and Vitamin D Recommendations 70 and Older

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1,200 mg calcium (120% DV) 600 IU vitamin D (150% DV)

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Sources of Calcium

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We all get most from milk or any other dairy products (3 cups of milk) Other sources: Cereal, Raw broccoli (1 cup = 9% daily value), Orange juice, Baked beans

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Sources of Vitamin D

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Fortified milk. Some fortified cereal Cold saltwater fish

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Interference of Calcium Metabolism

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Excessive fiber—such as from overusing fiber supplements Excessive sodium can increase urinary calcium excretion Unbalanced, excessively high protein diets could increase urinary excretion of calcium.

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Bone Health Building Blocks

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Calcium Vitamin D Exercise Prevent Falls Gain Weight Stop Smoking

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Risk Factors for Osteoporosis

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Estrogen is the most important factor in preventing bone loss Women with a history of oligomenorrhea and amenorrhea have decreased bone density Following menopause, women should consider some type of therapy to prevent bone loss

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Oligomenorrhea

answer

Irregular menstrual cycles. Less than 10 cycles per year

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Amenorrhea

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Cessation of regular menstrual flow.

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Hormone-Replacement Therapy

answer

Was the most common treatment modality to prevent bone loss following menopause - however studies showed that taking estrogen and progestin actually increased the risk for disease

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Iron Deficiency

answer

Iron is a key element of hemoglobin in blood RDA for adult women: 15 to 18 mg per day RDA for men: 8 to 11 mg Inadequate iron intake is often seen in children, teenagers, women of childbearing age, and endurance athletes

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Hemoglobin

answer

Protein-iron compound in red blood cells that transports oxygen in the blood.

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Ferritin

answer

Iron stored in the body.

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DNA

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Genetic substance of which genes are made. Molecule that contains cell's genetic code

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RNA

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Genetic material that guides the formation of cell proteins Single stranded and contains uracil instead of thymine Most are outside the nucleus

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Benign Tumor

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Noncancerous Do not invade other tissues but can interfere with normal bodily functions Can transform

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Malignant Tumor

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Cancerous tumors

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Cancer

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Diseases characterized by uncontrolled growth and spread of abnormal cells The process begins with an alteration in DNA

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Oncogenes

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Genes that initiate cell division When are overactive—tumor will form

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Suppressor Genes

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Deactivate the process of cell division

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Telomeres

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Molecules at both ends of a chromosome

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Telomerase

answer

Human tumors make this, which keeps the chromosome from running out of telomeres Allows cells to reproduce indefinitely, making a malignant tumor

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Carcinoma in situ

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An encapsulated malignant tumor that has not spread

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Angiogenesis

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The formation of blood vessels

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Metastasis

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The movement of cells from one part of the body to another

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How Cancer Starts and Spreads

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Hypertrophy—increase the number of cells Hyperplasia—increase the number of cells Metaplasia—when the cell characteristics are changed Anaplasia—cancerous cells

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Leading Causes of Cancer Deaths

answer

Tobacco use—responsible for 30% of all deaths from cancer Unhealthy nutrition Physical inactivity Excessive body fat

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Warning Signals of Cancer

answer

Change in bowel or bladder habits Sore that does not heal Unusual bleeding or discharge Thickening or lump in breast or elsewhere Indigestion or difficulty in swallowing Obvious changes in wart or mole Nagging cough or hoarseness Loose body weight, appetite, easily exhausted or fatigued, pain

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Lung Cancer

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Risk factors: smoking, amount smoked and length of time, secondhand smoke, radon gas exposure, type of industrial work

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Colon/Rectum Cancer

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Risk factors: age, family predisposition, personal history, physical inactivity, race or ethnicity Warning signs: frequent bleeding, weight loss

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Skin Cancer Risk Factors

answer

UV light exposure Complexion Personal/family history: melanoma and moles Work Environment Radiation

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Warning Signs of Melanoma

answer

Asymmetry Border Color Diameter Elevation

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Breast Cancer

answer

Risk Factors: age, race, family history, personal history, maternity, physical inactivity, HRT, alcohol, obesity

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Cervical Cancer

answer

Risk Factors: HPV, smoking, STIs, diet, overweight, birth control pills, pregnancies, family history

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Endometrial Cancer

answer

Risk Factors: estrogen use, age, race, pregnancy, weight, diabetes, number of menstrual cycles, hypertension, physical inactivity

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Prostate Cancer

answer

Risk Factors: age and family history, race (higher in African Americans), diet, physical inactivity Causes are unknown Early detection by PSA test

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Testicular Cancer

answer

Most common cancer in men aces 15-34 Risk Factors: undescended or abnormal testicle, family history, race (higher in Caucasians)

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Pancreatic Cancer

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Possible Risk Factors: age, tobacco use, sugar intake, obesity, physical inactivity, chronic pancreatitis, cirrhosis, diabetes, family history, African American

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Kidney and Bladder Cancer

answer

Possible Risk Factors: Heavy cigarette smoking, congenital abnormalities of kidney or bladder, exposure to certain chemicals, frequent urinary tract infections, male

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Oral Cancer

answer

Affects the mouth, lips, tongue, salivary glands, pharynx, larynx, and floor of the mouth Risk factors: Heavy tobacco use, Excessive alcohol consumption

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Esophageal and Stomach Cancer

answer

Risk Factors: Diet low in fresh fruits and vegetables, salt-cured smoked and nitrate-cured foods, Heartburn or GERD, history of pernicious anemia, chronic gastritis or gastric polyps, excessive body weight, tobacco and alcohol use, family history

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Ovarian Cancer

answer

Risk Factors: age, history of ovarian problems, estrogen postmenopausal hormone therapy, history of menstrual irregularities, family history of breast or ovarian cancer, personal history of breast cancer, nulliparity, excessive body weight, hereditary nonpolyposis colin cancer

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Thyroid Cancer

answer

Risk Factors: age, radiation, family history Occurs more often in women and caucasians

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Liver Cancer

answer

Risk Factors: history of cirrhosis hepB or hepC, exposure to vinyl chloride and alfatoxin, excessive alcohol consumption, higher rate in Asian Americans and Pacific Islanders

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Leukemia

answer

Possible risk factors: inherited susceptibility, down syndrome and other genetic abnormalities, excessive exposure to ionizing radiation, environmental exposure to chemicals such as benzene and gasoline and cigarette smoke

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Lymphoma

answer

Possible risk factors are unknown Prevention is limited because little is known about causes

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Guidelines for Cancer Prevention

answer

Maintain healthy body weight throughout life Adopt a physically active lifestyle Adopt a healthy diet Limit alcohol consumption Don't use tobacco in any form Avoid exposure to occupational hazards

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Cruciferous Vegetables

answer

Plants that produce cross-shaped leaves (cauliflower, broccoli, cabbage, Brussels sprouts) protect against cancer

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Carotenoids

answer

Pigment substances in plants that are often precursors to vitamin A

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Phytonutrients

answer

Compounds found in abundance in fruits, vegetables, beans, nuts, and seeds Block formation of cancerous tumors and disrupt the progress of cancer Minimum of 5 servings of fruits and vegetables each day

question

Polyphenols

answer

Found in fresh fruits and vegetables and many grains Potent cancer-fighting antioxidants Block formation of nitrosamines and quell activation of carcinogens Shut off formation of cancer cells Increase detoxification defenses White tea appears to have the highest amount

question

Nitrosamines

answer

Potentially cancer-causing compounds formed when nitrites and nitrates combine with other chemicals in the stomach

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Carcinogens

answer

Substances that contribute to the formation of cancers

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Three Types of Skin Cancer

answer

Basal cell carcinoma: Best prognosis of the three Squamous cell carcinoma: Deadly but not as deadly as ↓ Malignant melanoma (most deadly)

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UVB

answer

Cause sunburn and lead to skin cancers

question

UVA

answer

Pass deeper into the skin; cause skin damage and skin cancers

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