ENS 304 Exam 1 Study Guide Questions and Answers Created for 2022

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Diet is more effective for: - ANSWER short-term weight loss physical activity more effective for: - ANSWER longevity, mortality, and mobility define exercise - ANSWER any body movement that is a... planned or structured movement define NEAT - ANSWER non-exercise activity thermogenesis - ranges from fidgeting to standing and moving around - does not include sleeping, eating, physical activity, or exercise Physical activity guidelines for adults 18-64 years old - ANSWER - accumulate 150-300 mins of moderate intensity activity per week or 75-150 mins of vigorous activity, or some combo - perform muscle strengthening activities involving all major muscle groups 2+ days per week · Explain findings supporting NEAT and short bouts of high-intensity exercise as means for improving overall health and longevity. - ANSWER •Timmons: 3 x 20-sec maximal intervals with 60-sec recovery intervals, 3x/week. •Copenhagen: 30-20-10 protocol (1-minute) x 5 cycles. •Tabata: 20-sec supra-maximal work + 10-sec recoveries. - shorter duration, more intense anaerobic interval-types exercise improves aerobic, health parameters or even performance · Discuss recent research and ideas on weight loss through exercise, physical activity and NEAT. - ANSWER - people with lower BMIs found to stand more often - add 2 more hours of standing per day - 30 more mins of leisurely movement neural system - ANSWER Rapid-acting Short-lived effect (not energy efficient) More localized effects uses electrical impulses to send signals through neurons hormonal system - ANSWER Slower-acting Longer-lasting effect (energy efficient) More generalized effects uses chemical messengers transported into blood plasma to target cells define homeostasis - ANSWER Refers to any process within body functioning to actively preserve a relatively stable internal environment. Ex: (temp, blood sugar, inflammatory responses) · Explain the biological concept of a stressor and how the body responds to such stressors. - ANSWER - stressor = a non-specific stimulus that causes a disruption to homeostasis - stressor > SNS (neural) > hormonal fight or flight response - ANSWER - immediate response through neural system - supported and sustained through hormonal system tend-and-befriend response - ANSWER - premise: with offspring the fight or flight response is not possible - strengthens social bonds (for mutual defense) and is primarily influenced by oxytocin (posterior pituitary gland) - females: facilitates ability to identify kinship - males: identify competitive relationships, become more competitive and strive to improve social status excite and delight (challenge response) - ANSWER - increases self-confidence, motivates action, and helps you learn from each experience - learned response "endorphin rush" - premise: prolongs ability to calm down and reflect/takeaway after a stressful experience - judgement mindset: quick judgments under stress · Describe Hans Selye's discovery between the two types of stress (i.e., good v. bad), and the role of recovery between stressful episodes. - ANSWER - good stress = eustress (ex: exercise in moderation) - bad stress = distress (ex: lack of sleep) - SNS response is temporary, requires periods of recovery in between stressors to return to homeostasis (stress inoculation) functions of the muscle spindle - ANSWER - excitatory and rapid acting - rate of change in muscle length (velocity) - 1) muscle stretching (intrafusal fiber stretch) - 2) stretching exceeds MS threshold - sensory neurons wrapped around intrafusal fibers relay info towards spine - 3) group 1a fibers fire - 4) reflex action: muscle contractions within intrafusal fibers (gamma motor neurons) and extrafusal fibers (alpha motor neurons) to resist further stretching [Show More]

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