KINE 2115 Unit 1 Exam Review PDF

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KINE 2115 Lifetime Health & Wellness Review: Unit 1 Exam Chapter 1 1. List and know the 6 components of motor fitness. a. Balance b. Agility c. Coordination d. Quickness e. Speed f. Power 2. List and know the 5 components of health-related physical fitness. a. Cardiovascular Endurance b. Body Composition c. Flexibility d. Muscular Endurance e. Muscular Strength 3. Compare motor fitness to physical fitness. a. Motor fitness as opposed to health-related fitness, refers to skill-related components and is linked more to physical performance than health and wellness. 4. Moderate physical activity (recommended minutes/week) a. 150 minutes/week 5. Vigorous physical activity (recommended minutes/week) a. 75 minutes/week 6. Terms to know: a. Health disparities i. Differences in the health status between people that are related to social or demographic factors such as race, gender, income or geographic region. b. Health indicator i. Characteristics of populations which describe the health of a population c. Prevalence i. The proportion of cases in the population at a given time rather than rate of occurrence of new cases. d. Mortality i. The state of being mortal, or the incidence of death in a population e. Morbidity i. the condition of being diseased, or incidence of illness in a population. f. Self-efficacy i. The belief in one's capabilities to organize and execute the actions needed to manage life situations, such as health decisions g. Health literacy i. The capacity to obtain, process, and understand basic health information and services to make appropriate health decisions h. Internal locus of control i. The belief that a person controls their own health status through personal actions i. External locus of control i. People who believe that what happens to them is outside their control (fate) (events out of their hands) j. Epidemiologist

KINE 2115 Lifetime Health & Wellness Review: Unit 1 Exam

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i. Public health professionals who investigate patterns and causes of disease and injury in humans. They seek to reduce the risk and occurrence of negative health outcomes through research, community education, and health policy. k. Scientific method i. Determines the problem and uses valid methodology, involves observation and information gathering about issue related to the question, formulates a hypothesis, conducts controlled experimentation, statistically analyzes the data, draws conclusions from the data analysis, clearly communicates the results. l. Healthy People 2020 i. Biological, social, economic, and environmental factors—and their interrelationships—influence the ability of individuals and communities to make progress on these indicators. Addressing these determinants is key to improving population health, eliminating health disparities, and meeting the overarching goals of Healthy People 2020. m. Diseases of lifestyle i. A disease associated with the way a person or group of people lives. ii. Leading causes of death in the US iii. Many cases preventable through the implementation of a few simple lifestyle behavior. iv. Atherosclerosis, heart disease, stroke, obesity, type ii diabetes, cancers, lung disease, and premature mortality. List and know the determining factors of health and the impact of each. a. Behavior or lifestyle 51% b. Heredity 20% c. Environment 19% d. Medical Care 10% Know the leading cause of death of Americans a. Chronic Lifestyle Diseases i. Heart Disease ii. Cancer iii. Stroke iv. Chronic Lower Respiratory Disease v. Diabetes Know the primary cause of increase health spending a. Health care prices Know the estimated health care cost projections ($s in year 2023, GDP % in 2021) a. 4.2 trillion dollars, 20% of GDP in 2021

Chapter 2 1. Terms to know: a. ATP i. Adenosine Triphosphate 1. The chemical form of energy used by the body to produce mechanical movement b. Age predicted max heart rate i. 20 years old c. Perceived exertion

KINE 2115 Lifetime Health & Wellness Review: Unit 1 Exam i. A way of measuring physical activity intensity level 0- nothing to 20- working very hard d. Borg scale i. Rates perceived exertion. Takes into account your fitness level: It matches how hard you feel you are working with numbers from 6 to 20; thus, it is a “relative” scale. The scale starts with “no feeling of exertion,” which rates a 6, and ends with “very, very hard,” which rates a 20 e. HIIT i. High intensity interval training is a form of training that uses high intensity exercise bouts with brief recovery periods. Usually involves many repetitions of these high intensity, short duration, exercise bouts with rest between each bout. f. Karvonen formula i. THR = [(MHR-RHR) x I] + RHR 1. Target heart rate = [(Max Heart Rate – Resting Heart Rate) x Intensity] + Resting Heart Rate g. Cardiac output i. increased stroke volume X decreased heart rate h. Aerobic fitness 2. Know the physiological benefits of improved cardiorespiratory endurance (including any levels, values, statistics). a. Greater cardiac output, longevity, improved maximum oxygen consumption, lowered blood pressure, reduced body fat, increased HDL cholesterol and lowered LDL cholesterol, lower resting heart rate, less bone mineral loss 3. List and know the ranges for Mode (Type), Frequency, Duration, Intensity. a. Mode i. Type of exercise being performed, activity should involve large muscles of the body in a slow rhythmical fashion and preferably be weight bearing in nature. Needs to be enjoyable, convenience, risk of injury, variety. b. Frequency i. A person can simply accumulate 30 minutes of physical activity each day and reduce his/her risk of cardiovascular disease. Engage in cardiovascular fitness 35 times per week. 6-7 is excessive and no time to recover and injuries are guaranteed. c. Intensity i. Optimal range 60-95% of maximum heart rate ii. 70-90% of college age individuals iii. Karvonen Formula iv. Perceived exertion d. Duration i. Time spent in target heart rate 1. Should be between 20-60 minutes 2. Best determined by individual goals for CV improvement and time available. Chapter 3 1. Terms to know: (including percentages for male and female for any applicable) a. Adipose tissue

KINE 2115 Lifetime Health & Wellness Review: Unit 1 Exam i. Fat tissue b. Subcutaneous fat i. Fat found just beneath the surface of the skin c. Visceral fat i. Fat surrounding organs d. Essential fat i. Necessary for good health and proper body function 1. 3% males 2. 12% females e. Optimal fat i. College age men 10-15% ii. College age women 18-22% f. Storage fat i. Varies from person to person, determined by age, heredity, metabolism. Primarily determined by diet and activity level. g. Metabolism i. The chemical process of converting food into energy h. Sarcopenia i. represents a loss of muscle strength and mass in older individuals and is a major determinant of fall risk and impaired ability to perform activities of daily living, often leading to disability, loss of independence and death i. Android obesity i. fat stored in abdominal area j. Gynoid obesity i. fat store in hips/things, more common in women k. Body mass index i. Useful measurement for measuring body mass, although not a true measure of body composition. ii. Body weight divided by height in meters squared. BMI = kg/m2 l. Waist to hip ratio i. is the ratio of the circumference of the waist to that of the hips ii. This is calculated as waist measurement divided by hip measurement ( W ÷ H ) iii. Increased risk for males .9 and females .8 iv. Android and Gynoid obesity 2. List and know the indirect body fat measurement techniques (which is the criterion, most common). a. Hydrodensitometry (hydrostatic or underwater weighing) i. Considered the criterion method ii. Muscle ‘sinks’; fat ‘floats’ iii. Not accurate/recommended if you are afraid of water iv. Not practical for most settings b. Skinfold Measurements i. Measures thickness of subcutaneous fat on several body sites ii. More practical than hydrostatic weighing iii. Inexpensive iv. Accuracy depends on the expertise of technician c. Bioelectrical Impedance

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Electrical current sent through body Water in muscle conducts current; fat slows current Equipment portable, noninvasive, quick, reduced technician error Can overestimate body fat with very lean individuals & underestimate body fat in obese individuals v. Depends on hydration d. Air displacement Plethysmography - Bod Pod i. Reliable and valid, measures air displacement. Measures mass and volume and obtains whole body density. ii. Reduces anxiety factor for participant unlike water submersion iii. EXPENSIVE equipment! e. DEXA i. Dual energy x-ray absorptiometry ii. Considered highly accurate for measuring body fat, muscle, and bone using x-ray energies iii. WAY MORE expensive equipment f. Body Mass Index i. Useful for measuring body mass ii. Not a true measure of body composition; using only measures of height & weight iii. Used to project disease risk (heart disease, hypertension, type 2 diabetes, etc.) iv. Accuracy highly questionable in athletes and regular exercisers g. Waist to Hip Ratio i. Strong predictor of diabetes, heart disease, & overall death risk ii. Just requires a flexible tape measure iii. Increased risk for males (WHR > .9) and females (WHR > .8) iv. Fat is stored differently 1. Android Obesity – fat stored in abdominal area 2. Gynoid Obesity – fat stored in hips/thighs 3. Know the recommended max weight loss per week (in lbs). a. 2lbs/week 4. Know the American overweight/obesity %s. a. Obesity is being 10% above ideal body fat percentage i. Men = >25% body fat ii. Women = >32% body fat iii. American adults that are obese is 60% 5. Know the health problems associated with overfat and obesity. a. Type 2 diabetes b. High blood pressure c. Certain types of cancer d. Sleep apnea e. Osteoarthritis f. Fatty liver disease g. Kidney disease h. Problems with pregnancy

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Difficulty sustaining exercise or activity Difficulty performing daily jobs with physical movement

Chapter 4 1. Terms to know: a. Static flexibility i. A slow, sustained stretching technique used to increase flexibility. ii. Hold stretch to the point of tightness not pain iii. Hold between 15-30 seconds, increase time as you become more flexible. Repeat 2-4 times at least 3 days/wk b. Dynamic flexibility i. Resistance that affects how easily a joint can move through its range of motion 1. Needed to make raid, strenuous movement. c. Ballistic stretching i. A rapid bouncing stretching technique used to increase flexibility. d. PNF stretching i. Proprioceptive Neuromuscular Facilitation 1. The concept of alternating the contraction and stretching of a relaxed muscle; used to increase flexibility e. Active Isolated stretching i. The method of stretching that can develop flexibility without interfering with the reflex action of the muscle. 1. Prepare to stretch one isolated muscle or muscle group 2. Actively contract the muscle opposite the muscle being stretched 3. Release the stretch before the muscle reacts 4. Repeat 2-3 times 5. Rope or flexible tubing can be used for most muscles f. Plastic elongation i. The permanent lengthening of soft tissue g. Contraindicated exercise i. movement not recommended because it's dangerous. Involves: extreme movements that cause extension or flexion of a joint beyond its normal range ex: toe touches, back arches, full circle neck rotations, etc. 2. Recommended strategies for improving flexibility a. Structural factors to target are muscles, tendons, joint capsule tissue b. Plastic elongation promoted by slow, sustained stretching c. Slow and dynamic stretching d. Yoga, Tai Chi, Pilates. 3. Know the effects of weak abdominals on hip flexor muscles. a. Chronic low back pain caused by weak abdominal muscles 4. Know the benefits of flexibility. a. Increased joint motion b. Increased resistance to musculotendonous injuries c. Greater resistance to lower back and spinal column injuries d. Maintenance of good posture e. Maintenance of motor skills f. Reduced muscle tension and/or stress

KINE 2115 Lifetime Health & Wellness Review: Unit 1 Exam g. Improvement of spinal mobility in older adults h. Reduced muscle spasm and soreness i. Reduction in muscle trigger points that promote stiffness and pain j. Prevention or reduction of some cases of painful menstruation in women 5. Is flexibility joint specific? a. Yes flexibility is joint specific....