Sci2020 Final Project 100 Points Due Date Week 11 Thursday A ✓ Solved

Sci2020 Final Project100 Pointsdue Dateweek 11 Thursday At 1159 Pm

The assignment involves reviewing course material and applying concepts covered throughout the course to answer ten questions related to Louise, an active 70-year-old woman preparing for a cycling competition. The questions cover health conditions, energy metabolism during cycling, muscle anatomy, injury treatment, effects of altitude and climate, lifestyle choices for heart health, body weight assessment, exercise recommendations, caloric expenditure calculations, and dietary planning.

Sample Paper For Above instruction

Louise, a 70-year-old active woman, is preparing to participate in a 40K cycling event at the National Senior Games. Her health profile includes mild osteoarthritis in her knees and osteopenia, conditions likely caused by age-related bone density reduction, joint wear and tear from repetitive movement, and possibly genetic predisposition or nutritional deficiencies. Treatment for osteoarthritis includes weight management, physical therapy, and anti-inflammatory medications, while osteopenia can be managed through calcium and vitamin D supplementation, weight-bearing exercises, and lifestyle modifications such as smoking cessation and limiting alcohol intake (Reginster et al., 2019).

As a cyclist, Louise primarily relies on aerobic energy metabolism during her rides. The predominant energy source is carbohydrates, which are metabolized via glycolysis to produce pyruvate, entering the mitochondria for aerobic respiration. In this process, glucose is broken down through glycolysis, producing ATP, NADH, and pyruvate. Under sustained activity, pyruvate enters the mitochondria where it is converted to Acetyl-CoA, feeding into the Krebs cycle, generating additional ATP, carbon dioxide, and reducing equivalents like NADH and FADH2. This process culminates in oxidative phosphorylation, where ATP is synthesized efficiently. Fatty acids also serve as a significant energy source during prolonged cycling, undergoing beta-oxidation to form Acetyl-CoA, which participates in the Krebs cycle. Proteins provide energy in extreme cases but are generally spared for muscle repair and other functions during cycling (Kenney & Wilmore, 2020).

During cycling, Louise’s muscles involved include the quadriceps, hamstrings, gluteus maximus, gastocnemius, tibialis anterior, erector spinae, and core stabilizers. The quadriceps extend the knee during the downstroke, generating power. The hamstrings assist with hip extension and knee flexion during the upstroke. The gluteus maximus contributes to hip extension and stabilization. The calves, including the gastrocnemius, facilitate plantar flexion for push-off, while the tibialis anterior dorsiflexes the foot. Core muscles stabilize her pelvis and spine, especially during sustained pedaling, maintaining proper posture and efficiency (Lieber & Frontera, 2010).

If Louise sprains her ankle, initial treatment should follow the R.I.C.E. protocol—rest, ice, compression, and elevation—to reduce swelling and pain. She should avoid weight-bearing activities initially, apply ice packs for 15-20 minutes every 1-2 hours, wear a supportive bandage, and keep her ankle elevated above heart level. Consulting a healthcare professional for an accurate diagnosis and further management is recommended if pain persists or swelling worsens (Bleiberg et al., 2020).

Living at 10,150 feet in Leadville, Colorado, and then competing in Birmingham, Alabama, presents unique physiological challenges for Louise. The high elevation of Leadville means her body has adapted to hypoxic conditions through increased erythropoietin (EPO) production, leading to elevated red blood cell counts and hemoglobin levels, enhancing oxygen transport. However, upon moving to Birmingham's lower elevation, her body must adjust to higher oxygen availability, which can temporarily affect her oxygen utilization efficiency. Additionally, the altitude in Leadville induces increased red blood cell volume and ventilatory response, which could affect her performance and recovery in Alabama (West et al., 2007). Physiologically, she also needs to consider acclimatization to prevent altitude sickness and optimize oxygen delivery during the race.

Given her concerns about heat and humidity in Alabama, Louise should adopt several strategies to prevent heat illness. Firstly, she should hydrate adequately before, during, and after exercise, consuming fluids containing electrolytes to maintain electrolyte balance. Secondly, she can wear lightweight, light-colored, moisture-wicking clothing to facilitate sweat evaporation. Thirdly, scheduling training during cooler parts of the day and taking frequent rest breaks in shaded areas can help prevent overheating. Recognizing signs of heat exhaustion or heat stroke early and cooling her body promptly is vital (Casa et al., 2015).

Louise's family history indicates increased risk for heart disease. To mitigate this risk, she should adopt a heart-healthy lifestyle, including maintaining a diet rich in fruits, vegetables, whole grains, and lean proteins; engaging in regular aerobic exercise; managing stress through relaxation techniques; and avoiding smoking and excessive alcohol consumption. Additionally, maintaining a healthy weight and controlling blood pressure, cholesterol, and blood sugar levels through regular medical checkups is advisable (Benjamin et al., 2019).

Jack, standing 5’10” and weighing 218 pounds, has a BMI of approximately 31.2, placing him in the obese category. Based on BMI classifications, he is above the healthy weight range. To promote weight loss, Jack should consider implementing a calorie-controlled diet focusing on nutrient-dense foods, increasing physical activity with a mix of aerobic and resistance exercises, and seeking support from healthcare professionals for personalized guidance. Consistency, gradual weight loss, and behavioral modifications are key components for sustainable weight management (Precach et al., 2021).

Louise’s current exercise routine aligns well with general recommendations for older adults, who should engage in at least 150 minutes of moderate-intensity aerobic activity weekly, along with muscle-strengthening activities on two or more days (World Health Organization, 2020). Her routine of cycling, walking, and yoga supports cardiovascular health, flexibility, and muscular endurance, though she can enhance her regimen by incorporating specific resistance training.

For her training plan, Louise should aim for aerobic exercise five days a week, with each session lasting 30-60 minutes at moderate intensity. She can include brisk walking, cycling, and swimming. Resistance exercises should be performed two to three times weekly, focusing on major muscle groups using body weight, resistance bands, or light weights. Flexibility exercises should be integrated into daily routines, with stretches for major muscle groups to improve range of motion. She should progressively increase intensity and duration while considering her osteoarthritis and osteopenia, emphasizing joint-friendly movements and adequate rest (American College of Sports Medicine, 2018).

Calculating caloric expenditure for her weekly exercises involves assigning MET values from the Compendium of Physical Activities. For example, cycling at moderate intensity (MET ~8), walking at 3 mph (MET ~3.8), and yoga (MET ~2.5). By multiplying the MET value by her weight in kilograms and the duration in hours, then summing across activities, her weekly calorie burn can be estimated. This helps tailor her diet and exercise intensity to optimize health and performance (Ainsworth et al., 2011).

Finally, a diet and hydration plan for Louise should focus on fueling her body adequately for training and recovery. She should include carbohydrate-rich foods such as whole grains, fruits, and vegetables for sustained energy; lean proteins like poultry, fish, and legumes for muscle repair; and healthy fats from nuts, seeds, and avocados. Maintaining hydration involves drinking water regularly throughout the day, supplemented with electrolyte beverages during long workouts. Eating frequent, balanced meals, and timing carbohydrate intake around exercise sessions will support her energy needs. Adequate hydration, especially in hot and humid conditions, will prevent dehydration and heat illness (Johnston et al., 2020).

References

  • American College of Sports Medicine. (2018). ACSM's Guidelines for Exercise Testing and Prescription (10th ed.). Wolters Kluwer.
  • Ainsworth, B. E., Haskell, W. L., Herrmann, S. D., Meckes, N., Bassett, D. R., Tudor-Locke, C., Greer, J. L., Vezina, J., Whitt-Glover, M. C., & Leon, A. S. (2011). 2011 Compendium of Physical Activities: a second update of codes and MET values. Medicine & Science in Sports & Exercise, 43(8), 1575-81.
  • Benjamin, E. J., Muntner, P., Alonso, A., Bittencourt, M. S., Callaway, C. W., Carson, A. P., ... & Virani, S. S. (2019). Heart Disease and Stroke Statistics—2019 Update: A Report From the American Heart Association. Circulation, 139(10), e56-e528.
  • Bleiberg, J., O'Connell, M. V., & King, J. (2020). Management of ankle sprains. Journal of the American Academy of Orthopaedic Surgeons, 28(6), 257-262.
  • Casa, D. J., Stearns, R. L., Lopez, R. M., Huggins, R. G., & Tartar, B. M. (2015). Promoting better practices for supervising heat-illness prevention strategies. Journal of Athletic Training, 50(5), 607-613.
  • Kenney, W. L., & Wilmore, J. H. (2020). Physiology of Sport and Exercise (7th ed.). Human Kinetics.
  • Lieber, R. L., & Frontera, W. R. (2010). Essentials of Muscle Anatomy and Physiology. Human Kinetics.
  • Reginster, J. Y., Burlet, N., & Rizzoli, R. (2019). Osteoporosis: a review of prevention, diagnosis, and treatment. Revue Médicale Suisse, 15(657), 1002-1006.
  • West, J. B., Maurer, K. R., & Lee, S. (2007). Physiology of High-Altitude Environments. In: West J. B., & Moe, R. (Eds.), High Altitude Medicine and Physiology (4th ed.). Humana Press.
  • World Health Organization. (2020). Physical activity and older adults. WHO Guidelines on Physical Activity and Sedentary Behavior. WHO Press.

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