Studied by 4 peopleValidity
Does the device measure what it reports to measure
Reliability
Consistency, Arrow Example: All arrows must land close to each other every time
Sensitivity
Precision; Sensitivity to change
Reactivity
Device reacts to movements that are not what you want to measure Ex: Shaking a pedometer
Feasibility
Cost & Comfort of device
Self-Reporting
Recall, Diaries, Logs, Questionnaire
Issue with Self-Reporting?
Subjective assessment tools are at the mercy of those providing the information
Pedometer
Provide information on ambulatory PA Moderate validity in measuring PA (0.3-0.5)
Accelerometer
Detection of acceleration, amount of movement is summed over time
Accelerometer Measurement Issues
High validity, high reliability, not as feasible ($200-500)
Indirect Calorimetry (Gold Standard #1)
Lab-based or portable units, Can be restrictive - either in a room for 24 hours, or the portable units are not applicable for long-term energy expenditure.
Doubly Labeled Water (Gold Standard #2)
Drink a known amount of two stable isotopes Collect urine on "drink day" and "end day" to determine quality of isotopes in metabolism (CO2 Production) Precise kcal estimates Lacks estimates of mins of PA or other qualitative info High cost ($800)
Energy Balance Equation
Positive = Gain adipose tissue Negative = Lose adipose tissue Caloric Balance = No change
Which method has high feasibility but low validity
Questionnaire
Which method has high validity but low feasibility
Doubly Labeled Water
Most feasible (Least Valid) to Least Feasible (Most Valid)
Questionnaire, diary, pedometer, HR monitor, Accelerometer, Direct observation, calorimetry, Doubly labeled water
Where do most American's Fall?
Sedentary (<5,000 steps)
Muscular Endurace
Lower loads, higher reps, 12-25 reps
Muscular Strength
Higher loads (85-100% 1RM), 1-6 reps
Muscle Hypertrophy
Perform muscular strength to make muscles look large, perform muscular endurance to decrease fat and make muscles more defined
Muscle Power
How fast you are strong, 60-70% 1RM
Generalized Loading
Loading on the entire skeletal system: Jumping Best for young individuals
Localized Loading
Loading to specific bones - Weight training
Type of muscle fitness training required to maintain and build bone and muscle mass
Strength Training
Only form of energy that can power biologic work
ATP 36-39 ATP from glucose aerobically 463 ATP from aerobic fat
Resistance Training and Metabolism
Weight training has virtually no effect on resting metabolism in the short term (less than a year or two)
Why is it important to do resistance training when trying to lose adipose tissue?
If you don't perform strength training while losing adipose tissue you will also lose muscle mass. Strength training while losing adipose tissue will allow you to maintain muscle mass
Correlation coefficients
Tell you about relationship among variables --> does not tell you cause & effect Range is +1 to -1 Closer it gets to 0 the poorer the relationship
Direct linear relationship
When Correlation Coefficient is close to +1 One goes up and the other goes up
Negative Linear Relationship
Close to -1 One goes up other goes down
What is metabolic fitness best exhibited by
BMR?
First Law of Thermodynamics
Energy can neither be created nor destroyed
Different components of TEE
60-70% RMR 20-30% Activity (Incidental PA) 10% Thermic Effect Of Food
Sense Wear Armband & Doubly Labeled Water Comparison
30 people wore two armband monitors for two weeks and compared it with doubly labeled water method - No significant differences in TEE
Nutrients most important for building muscle mass
Protein & Complex Carbs
Four things necessary to build muscle mass
Hormonal, Genetics, Nutrition, Resistance Training
Metabolic Syndrome
Abdominal obesity - waist circumference of 102 cm for men, 88 cm for women Serum triglycerides - 150 mg/dl or above HDL Cholesterol - 40 mg/dl or lower in men, 50 mg/dl or lower in women BP - 130/85 or higher Fasting Blood Glucose - 100 mg/dl or above
How many of the five factors do you need to meet to have metabolic syndrome?
3 or more
What fuel source powers the energy for strength training
PCr Pathway
Thermic Effect of Food Meaning
Increased metabolic rate after consuming food
Which of the 5 symptoms of metabolic syndrome is visually apparent
Abdominal Obesity
% of people over the age of 60 in the US who have metabolic syndrome?
40%
BMR
Energy Expenditure necessary to keep cells alive Measured when you are asleep but alive
RMR
Includes BMR & Metabolism when Sedentary Awake but not moving
Impact of strength training on metabolism in the long term
Weight lifting has little to no effect on metabolism in less than 1-2 years
2 Years of weight lifting can substantial increase in muscle mass will increase metabolic rate
Wolf's Law
We deposit bone at areas of stress Can be positive (increase in bone mass) or negative (bone spurs)
What type of activity is best for bone health in preadolescents
Jumping
Energy in a pound of adipose tissue
3,500 kcals
Two Component model of body composition
Version 1: Lean body mass & Fat mass Problem: Not all lipid within the body is included into the fat mass category. Version 2: Fat & Fat-free mass Problem: Bone mass, water volume, and muscle mass all in one category
4 Compartment Model
Adipose Tissue Bone Mass Muscle Mass Water Volume
How much time a US child spends in a sedentary state each day
14 hrs
Sitting Disease
Behavior of sitting all day and being sedentary
What makes up a majority of daily energy expenditure
Resting Metabolic Rate
What hormones are most important for bone health
Testosterone & Estrogen
What explains the increase in weight when starting an exercise program
Increase in glycogen & water stores, not muscle
Recommended steps to achieve basic health guidelines through pedometry
10,000
Group that had an unusually high # of steps per day
Old-order Amish - Well over 10,000
Advantages to new pattern recognition monitors
Anything new; can help us measure multiple things at once (pedometer, accelerometer, HR all in one)
What form we store carbs in in our muscles
Glycogen
% of Post-menopausal osteoporosis reduction caused by jumping in early age women and girls
10%
What accounts for the majority energy allocated for activity energy expenditure
Incidental physical activity
How much can you expect to increase your metabolic rate per day by adding 4 lbs of muscle?
24 kcal per day (Hershey kiss)
Which survey we get the data about PA in the US
National Health and Nutrition Examination Survey
Condition that leads to osteoporosis
Osteopenia
Slow Muscle Fiber Type
Type I
Fast Muscle Fiber Type
Type II A & B
Note
Flashcard