KINES 100 Lecture Notes - Lecture 1: Hamstring

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16 Jan 2017

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From a health perspective, what type of stretching is recommended: stretching after a workout is probably beneficial especially if your focus is to maintain the rom, stretch should focus on the muscles that were used in exercise. What t(cid:455)pe of (cid:862)fle(cid:454)i(cid:271)ilit(cid:455)(cid:863) a(cid:272)tivities are re(cid:272)o(cid:373)(cid:373)e(cid:374)ded to (cid:271)e do(cid:374)e (cid:271)efore a(cid:272)tivit(cid:455): dynamic activities. What does research support regarding length of time to hold/or perform static stretches for a muscle group: 20-60 seconds with 2-3 sets (accumulation of 60 secs) For long term range of motion benefits what is needed: stretching program, ex. What are influencing factors of flexibility: type of joint, gender (females generally more flexible, dominant hand/side (generally more flexible, though in swimmers its often the same) What are environmental conditions that can impact health and performance: cold, heat, altitude and air quality. Which one is the most likely to create increase risk of health: heat: more people die of heat than all other environmental conditions combined.

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Question 2

The DSM-IV describes an "Eating Disorder Not OtherwiseSpecified" as:

self-starvation that leads to severe nutrient deficiencies

compulsive eating disorder

a variety of atypical eating behaviors used to maintain or lowerbody weight

recurrent episodes of extreme overeating followed byself-induced vomiting

Question 3

The nutrition paradox refers to:

coexistance of underweight and obesity in the same region

too mucn vitamin A in foods rich in vitamin C

poor countries that have excessive rates of obesity

obese children from nonobese parents

Question 4

Which of the following represents a nutrition transition?

decreased reliance on carbohydrates

increased consumption of sugar

increased availibility of maize over corn

lower-fat subsistence crops

Question 5

Which of the following is NOT part of the GOBI initiative?

breast-feeding

obesity control

immunization

growth monitoring

Question 6

Which of the following is a response to the drawbacks of theGreen Revolution?

WIC

high yield varities of grains

sustainable agriculture

biotechnology

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Question 70.5 pts

Worldwide, the major cause of undernutrition is:

unequal distribution of food

diseases (like AIDS)

poor farming practices

overpopulation

Question 8

Which agency monitors all confirmed causes of food-borneillness?

EPA

FDA

CDC

USDA

Question 9

In which of the following environments does Clostridiumbotulinum flourish?

acidic

alkaline

<40 degrees F

> 140 degrees F

Question 10

Which of the following is an example of food intoxication?

Norwalk virus

Salmonella

hepatitis A

Clostridium botulinum

Question 11

All of the following describe characteristics of the femaleathlete triad EXCEPT

menstrual dysfunction

disordered eating

hypertension

osteoporosis

Question 12

Impulsive, low self-esteem, seeks attention, extroverted, anderratic describe personality traits of:

bulemia nervosa

binge-eating disorder

obesity

anorexia nervosa

Question 13

Obsessive-compulsive, perfectionism, socially inhibited,compliant, and emotionally restrained describe personality traiatsof

binge-eating disorder

anorexia nervosa

bulimia nervosa

obesity

Question 14

The Institute of Medicine recommends a minimum of ________minutes of physical activity each day for adults.

Question 15

Regular exercise reduces the risk of type 2 diabetes by all butwhich of the following?

decreases the cellular uptake of blood glucose

delays the onset of complications of type 2 diabetes

increases control of blood glucose

enhances the action of insulin

Question 16

What is meant by the overload principle?

stretching a muscle group beyond the joint's healthy range ofmotion

improving fitness by placing extra physical demand on thebody

complete depletion of the body's glycogen

subjecting the body to inappropriately high stress

Question 17

The acronym FIT stands for:

fatigue, intensity, and training.

flexibility, increase, and training.

fitness, increase, and time.

frequency, intensity, and time.

Question 18

To achieve cardiorespiratory fitness it is recommended thattraining should occur ________.

3-5 days a week

daily

more than 5 days a week

2-3 days a week

Question 19

To achieve and maintain physical fitness, exercise intensityshould be ________ of the maximal heart rate.

35-50%

15-25%

25-30%

50-80%

Question 20

In which of the following types of exercise would CP (creatinephosphate) be an important source of energy?

biking up a mountain

sprinting in the 100-meter race

running a 10-kilometer road race

playing in a football game

Question 21

Which is NOT an advantage of aerobic metabolism over anaerobicmetabolism?

Much more energy is produced for every fuel molecule.

Aerobic metabolism acts more quickly.

Harmful metabolites do not accumulate as quickly.

A greater fuel supply is available.

Question 22

An unwanted effect of an overly vigorous warm-up is:

increased muscle temperature.

glycogen depletion.

increased body temperature.

reduced stress levels.

Question 23

Each day Bill power-walks for 45 minutes. Which fuel source(s)provide(s) energy during this activity?

amino acids

glucose

fatty acids

fatty acids and glucose

Question 24

The main disadvantage of using fat as a fuel is:

the body's limited storage capability.

its low energy density.

its slow metabolic breakdown.

the limitation of anaerobic metabolism.

Question 25

Joseph plays basketball for his high school team and he isconcerned that he is not consuming enough kilocalories to supporthis activity. Which of the following would be the best indicatorthat he is not consuming adequate kilocalories?

His hemoglobin is low.

His blood glucose levels are low.

His performance has been impaired.

He is losing weight.

Question 26

Rachel is a gymnast who trains 2 hours/day on average. Shesupports her daily activity by consuming 2,500 kilocalories perday. How many kilocalories should she be consuming fromcarbohydrate sources?

1,500-1,625 kilocalories

1,125-1,300 kilocalories

1,300-1,500 kilocalories

1,625-1,750 kilocalories

Question 27

The best time to replenish glycogen stores is:

the day after exercising.

a few hours before exercising.

the day before exercising.

right after exercising.

Question 28

In which of the following events would carbohydrate loading bethe most beneficial?

cross country skiing

baseball game

weight lifting

100-yard dash

Question 29

Osteoporosis, eating disorders, dehydration, and heat illnessare all possible consequences of:

the Zone diet.

carbohydrate loading.

inadequate dietary intake.

overtraining.

Question 30

Which of the following is the most potentially harmful?

heat syncope

heatstroke

heat cramps

heat exhaustion

Question 31

Which of the following athletes would be LEAST likely to developiron deficiency anemia?

a female marathon runner

a male basketball player who is a vegan

a female gymnast

a male distance swimmer

Question 32

Amenorrhea, sometimes seen in female athletes, is:

the onset of menstruation.

osteoporosis.

the loss of the menstrual cycle.

frequent diarrhea.

Question 33

Some athletes believe that caffeine can enhance athleticperformance because it has been shown to:

increase the transport of amino acids to exercising muscle.

increase muscle flexibility and strength.

increase the use of fatty acids as a fuel source.

regenerate ATP for energy.

Question 34

Which of the following ergogenic aids has been shown to enhanceshort-term exercise and resistance training?

chromium picolinate

creatine

carnatine

ephedrine

Question 35

Consuming processed foods as opposed to whole foods decreasesthe risk of contracting a food-borne illness.

True

False

Question 36

Regular physical activity can increase HDL-cholesterol.

True

False

Question 37

Nearly 1 in 6 American adults reports getting no physicalactivity at all.

True

False

Question 38

Lactic acid is a by-product of high-intensity exercise.

True

False

Question 39

Training can enhance the ability to store glycogen.

True

False

Question 40

The primary fuel source utilized in both anaerobic and aerobicexercise is protein (amino acids).

True

False

Question 41

Studies suggest that athletes need to consume more than 2grams/kg of protein each day to maintain muscle strength.

True

False

Question 420.5 pts

Refigerating or freezing foods will kill any bacteria present inthe food.

True

False

Question 43

Most athletes do not consume enough protein to support theiradded physical activity.

True

False

Question 44

Thirst is a very reliable indicator of dehydration.

True

False

Medical History:
Ms. PW, a 58 yr old Caucasian woman, is referred by her physician for the development of an exercise prescription. She is 6 yr postmenopausal and has never been on hormone replacement therapy. In 1987, she was diagnosed with hyperthyroidism (overactive thyroid gland), which was treated with radioactive iodine. Since the treatment, Ms. PW has been on synthroid, a drug used when the thyroid gland does not produce enough thyroid hormones. She has mild hypertension, which is regulated by blood pressureâaltering medications. Ms. PW is 5 ft 5 in. (165 cm) tall with a weight of 128 lb (58 kg), and her body mass index is in the normal range. She does not follow a regular exercise regimen but reports that she enjoys biking.

Diagnosis:
A few months ago, Ms. PW was diagnosed with osteopenia. Considering her medical history, she is likely to become osteoporotic. Her risk factors are age, sedentary lifestyle, being Caucasian, being petite in stature, loss of menstrual function, and lack of thyroid hormone production.

Exercise Test Results:
She recently underwent an exercise stress test that was normal, but no physiological testing was done other than regular blood chemistries.

Exercise Prescription:
A walking program is surely the best choice because it has the potential of improving not only her cardiorespiratory fitness, but also her bone density. However, Ms. PW is particularly fond of bicycling, and therefore the exercise prescription will incorporate some biking activities, as that is likely to increase her adherence to exercise. These cardiorespiratory activities will start slow and gradually progress over time. Ultimately, her goal would be to walk (3.5 mph [5.6 kph] or faster) or bike 30 to 45 min five times a week. In order to reach this goal, Ms. PW may need to start walking or biking at a slower pace and for a shorter distance, but she should strive to exercise five times a week. After it is determined that she can comfortably handle the speed and distance used for the first 2 wk, these two components should be gradually increased. The best choice is to increase the speed a couple of days a week and increase the distance covered on the other days of the week.
A resistance training program should also be implemented, and may be more beneficial with respect to bone than the cardiorespiratory program. Resistance training should also start slowly, with the frequency beginning at 2 d/wk and moving up to 3 or 4 d/wk. Initially, resistance should be low enough that she can easily complete 12 repetitions of an exercise without undue strain. Exercises that target all the major muscle groups should be incorporated, especially for the legs and back. However, exercises that involve spinal flexion should be avoided. In order to strengthen abdominal muscles, Ms. PW can do leg lifts or modified sit-ups, in which only the head is being lifted off the floor. Upon completion of the first 2 wk, during which the patient does one set of 12 repetitions of each exercise, she can add a second set. This same progression can be used after Ms. PW completes another 2 wk. At this point, the patient should start increasing the intensity by slowly increasing the resistance. An adequate resistance at this point would allow the patient to complete no more than 10 repetitions on the second set. All exercises should be performed with slow, controlled movements. Based on Ms. PWâs medical history, this exercise prescription should be well tolerated and should provide optimal health benefits. Individual cases vary, however, and for a woman who has suffered fragility fractures as a result of osteoporosis, even the minimal exercise described here may not be tolerated initially. Such a patient will need a more gradual, less intense program.

Questions:
1. What other information should be obtained from Ms. PW?

2. What other physiological tests might be recommended?

3. Explain the difference in benefits achieved through cardiorespiratory training versus resistance training for this patient. Why is it always important to incorporate both?

KINES 100 Lecture Notes - Lecture 1: Hamstring

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