Kinesiology Exam 1 Study Guide PDF

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Review: Unit 1 Exam KINE 2115 Lifetime Health & Wellness Chapter 1 1. List and know the 6 components of motor fitness. · Agility · Balance (most important as people age) · Coordination Power · Quickness · Speed

2. List and know the 5 components of health-related physical fitness. · Cardiorespiratory/cardiovascular endurance (Improve health the most) · Body composition · Muscular strength · Muscular endurance · Flexibility

3. Compare motor fitness to physical fitness (More Important). Motor fitness improves skills and performance and gives athletes/active people enjoyment in playing sports Physical fitness improves motor fitness High levels of motor fitness are largely inherited while physical fitness can be largely improved regardless of genetics if trained properly 4. Moderate physical activity (recommended minutes/week) 150 minutes/week 5. Vigorous physical activity (recommended minutes/week) 75 minutes/week

6. Terms to know: Health disparities: a higher burden of morbidity and/or mortality in one group relative to another; they typically stem from poverty, lower educational attainment, geographical location, lack of health literacy, and limited access to health information/health services Health indicator: statistics that determine the health of an individual; they are improved by health-related physical fitness; include: heart rate, body

composition, VO2 max, blood pressure, cholesterol, flexibility & abdominal strength, the risk for cancer, diabetes, and osteoporosis, caloric intake & expenditure, and stress status Prevalence: widespread in particular place among a particular set of people at a particular time Mortality: death Morbidity: an unhealthy state that leads to death ex: morbid obesity Self-efficacy: people's beliefs about their capabilities to produce designated levels of performance (obtain health info learned) Health literacy: knowing how to effectively be healthy how to find and use health information and services in area Internal locus of control: belief that personal actions determine health status External locus of control: belief that factors outside of one’s control determine health status (harder to start a habit) Epidemiologist: a person who studies the branch of medicine that deals with the incidence, distribution, and possible control of diseases Healthy People 2020: the federal government's prevention agenda for building a healthy nation updated every 10 years Diseases of lifestyle: diseases that result from abundant health-compromising behaviors

7. List and know the determining factors of health and the impact of each. Behavior/lifestyle: 51% impact Heredity: 20% impact Environment: 19% impact Medical care: 10% impact 8. Know the leading cause of death of Americans ⅔ of American deaths are the result of 5 chronic diseases: Heart disease, cancer, stroke, chronic lower respiratory disease, and diabetes (cardiovascular disease) 9. Know the primary cause of increased health spending America’s focus is on treating the problem, and not preventing it from happening in the first place Rising Health Care Costs

10. Know the estimated health care cost projections ($s in the year) 2023: 4.2 trillion, GDP % in 2021) 2021: $5 trillion and GDP% is 20% 2023: a number greater than $5 trillion….

Chapter 2 1. Terms to know: ATP: “Adenosine triphosphate” the energy source used for muscle contraction (molecule of energy) Age predicted max heart rate: (220-age) this number is used to determine your max heart rate while exercising; a treadmill-stress-test is more effective Perceived exertion: a subjective method for measuring exercise intensity; measured in RPE (rate of perceived exertion); RPE is used in VO2 max tests via the Borg Scale Borg scale: a way of rating intensity of exercise on a scale 1-10 (or 1-20) with 1 being the very easy and 10 being maximal exertion HIIT: High-intensity interval training; doing high-intensity bouts of exercise with brief recovery periods ● Pros of HIIT: good for busy schedules; benefits are received in shorter training sessions ● Cons of HIIT: there are safety concerns and increased injury risks Karvonen formula: a formula used to determine target heart rate (THR) THR = [(220-age)-RHR] x % intensity + RHR **RHR: resting heart rate** Cardiac output: volume of blood pumped per minute Cardiac Output = Heart-rate x Stroke volume Aerobic (cardiovascular) fitness: the bodies ability to effectively transport oxygen during exercise

2. Know the physiological benefits of improved cardiorespiratory endurance (including any levels, values, statistics).Know any values, levels, statistics, %s, etc. on pages 2122 ● Greater cardiac output ● Longecity ● Improved VO2 max ● Lower blood pressure ● Reduced body fat content ● Increased metabolism ● Increased HDL cholesterol, and lower LDL cholesterol (HDL is good cholesterol) ● Less bone mineral loss

3. List and know the ranges for Mode (Type), Frequency, Duration, Intensity. Mode (type): should involve large muscle groups, rhythmical in nature, keeps the heart rate elevated for a sustained period of time Frequency: 30 minutes/day; 3-5 days/week

Intensity: 60-95% of Max HR (THR) Duration: 20-60 minutes spent at Training heart rate (THR)

Chapter 3 1. Terms to know: (including percentages for male and female for any applicable) Adipose (fat) tissue: a type of connective tissue that is a lot less dense than muscle Subcutaneous fat: fat lying below the skin Visceral fat: fat surrounding internal organs associated with disease Essential fat: fat necessary for good health and proper body function (3% in males and 12% in females) Optimal fat: the most favorable body fat percentages (10-15% in males and 1822% in females) Storage fat: the fat that accumulates in adipose tissue (unlike essential fat that is used for everyday activities) Metabolism: how fast energy is burned in the body Sarcopenia: loss of muscle tissue as a natural part of aging Android obesity: fat stored in the abdominal area (more round like an apple) Gynoid obesity: fat stored in the hips/thighs Body mass index: measuring body mass by comparing an individual's height to their weight; not effective in determining body composition since we can’t tell if the weight is muscle or fat; it is used to project disease risk Waist to hip ratio: a measurement used to predict the risk for diabetes, heart disease, and overall death risk (greater than 0.9 in males and greater than 0.8 in females)

2. List and know the indirect body fat measurement techniques (which is the criterion, most common). Hydrodensitometry (aka hydrostatic or underwater weighing): the criterion method Skinfold measurements: the most common method Bioelectrical Impedance Bod pod Dexa Assessments that don’t measure body fat: Body mass index Waist to hip ratio

3. Know the recommended max weight loss per week (in lbs). 1-2 pounds per week

4. Know the American overweight/obesity %s. 10% above ideal body fat Females: >32% body fat Males: >25% body fat 70% Americans overweight/obese 5. Know the health problems associated with overfat and obesity. ● Type 2 diabetes ● High blood pressure ● Some cancers ● Sleep apnea ● Osteoarthritis ● Fatty liver disease ● Kidney disease ● Problems with pregnancy ● Difficulty sustaining exercise or activity ● Difficulty performing daily jobs with physical movement

Chapter 4 1. Terms to know: Static flexibility: ROM without how quickly it is achieved; slow, controlled stretch Dynamic flexibility: involves resistance that affects how easily a joint can move through ROM; it is needed to make rapid, strenuous movement Ballistic stretching: rapid stretching; effective in sports-specific training; high injury risk; not recommended for improving overall ROM PNF stretching: “Proprioceptive neuromuscular facilitation” stretching; assisted stretching of a relaxed muscle Active Isolated stretching: actively contracting the opposite muscle in order to stretch the target muscle Plastic elongation: elongation of muscles, tendons, or joint capsule tissue as a result of slow, sustained stretching (permanent lengthening of soft tissue) Contraindicated exercise: stretches that are not recommended because they require certain body parts to be placed in positions that increase the chance for injury

2. Recommended strategies for improving flexibility

Slow sustained stretches holding 15-30 seconds (increase time as flexibility increases), 2-4 times, 3 days/week ● Resistance training ● PNF stretching ● Active isolated stretching ● Static stretching

3. Know the effects of weak abdominals on hip flexor muscles. If the abdominal muscles are weak, hip flexors often pull hard enough to cause a person's back to curve inward too much. This eventually leads to lower back pain

4. Know the benefits of flexibility. ● Increased joint motion ● Increased resistance to musculotendinous injuries ● Greater resistance to lower back and spinal column injuries ● Maintenance of good posture ● Maintenance of motor skills ● Reduced muscle tension and/or stress ● Improvement of spinal mobility in older adults ● Reduced muscle spasm and soreness ● Reduction in muscle trigger points that promote stiffness and pain ● Prevention or reduction of some cases of painful menstruation in women 5. Is flexibility joint-specific? Yes

QUIZ 1: Moderate physical activity of 75 minutes per week is effective in reducing numerous health risks and increasing longevity. TRUE FALSE (correct) Strength is the ability of a muscle or muscle group to exert force over a period of time without fatiguing. TRUE FALSE (correct) Of sexually active college students, what percent report that they used a condom or other protective barrier in the last 30 days? 24.9 41.2 48 (correct) 67.3 Health differences between groups due to traditional dietary customs would be an example of: Ethnic differences (correct) Racial differences Cultural differences A healthy body fat percentage for women is approximately: 6 percent 15 percent 22 percent (correct) 31 percent Physical fitness is primarily an inherited trait. TRUE FALSE (correct) What percent of college students report that they felt overwhelmed by all they had to do anytime in the last 12 months? 28.4 57 (correct) 49.9 85.2 The capacity to obtain, process, and understand basic health information and services to make appropriate health decisions is known as: self-efficacy health literacy (correct) locus of control wellness The term wellness is synonymous with physical fitness. TRUE FALSE (correct) Only about ____ percent of adults exercise sufficiently to experience positive changes. 23 percent (correct) 40 percent 60 percent 75 percent A desireable cholesterol level is below 200 milligrams per deciliter of blood. TRUE (correct)

FALSE Aerobic fitness and cardiorespiratory endurance are synonymous. TRUE (correct) FALSE Over 90 percent of college students report some degree of problems with sleepiness during daytime activities in the past seven days.: TRUE (correct) FALSE Optimal physical fitness can be achieved without involvement in activities requiring competence in neuromuscular skill. TRUE (correct) FALSE The determinant of health that impacts overall well-being the least is: behavior/lifestyle heredity health care services (correct) the environment The diabetes death rate of one ethnic group remains higher than that for other ethnic groups. This is an example of a: health disparity (correct) mortality anomaly statistical discrepancy racial discrimination

QUIZ 2: A cool-down can aid in the prevention of muscle cramps. TRUE (correct) FALSE Cardiovascular endurance is the ability to supply oxygen to working muscles. TRUE (correct) FALSE The only energy source that can cause muscle contraction is: Glycogen ATP (correct) CP Lactate The single most important energy molecule for metabolism is: Oxygen Diphosphate adenosine triphosphate (correct) glycogen In regard to improving cardiovascular endurance, the greater the frequency or the longer the duration, the lower the intensity can be. TRUE (correct) FALSE

Research has shown HIIT training to be as good as lower intensity forms of aerobic training TRUE (correct) FALSE Which of the following is not a result of participation in aerobic activity? increase in metabolism increase in cardiac output increase in LDL cholesterol (correct) decrease in blood pressure lower rating heart rate Improvement in cardiovascular endurance occurs when intensity is about equal to or greater than _______ of maximal oxygen consumption. 40 Percent 50 Percent (correct) 30 Percent 70 Percent Regular cardio endurance activities can increase metabolism. TRUE (correct) FALSE

When using HIIT, the longer the exercise bout the shorter the rest period. TRUE FALSE (correct) Under normal resting conditions for the average adult, the heart pumps about ________ liters of blood each minute through the cardiorespiratory system. 5 (correct) 1 3 6 Duration of training for cardiovascular endurance should be between: 25 and 50 minutes 40 and 60 minutes 60 and 90 minutes 20 and 60 minutes (correct) Maximum heart rate for a 20 year old is: 200 (correct) 180 210 220 The aerobic energy system supplies the body with rapid, explosive energy. TRUE FALSE (correct) Which of the following is not a benefit of cardiovascular endurance?

lower cardiac output (correct) longevity lowered blood pressure reduced body fat content Quiz 3: Adipose tissue is another name for the fat mass of the body. TRUE (correct) FALSE Obesity for women is considered ____ percent body fat or greater. 23 25 32 (correct) 28 A maximum weight loss goal is recommended at ____ pound per week. 1 2 (correct) 3 4 Waist to hip circumference can help identify gynoid or android obesity TRUE (correct) FALSE Subcutaneous fat is fat located around internal organs. TRUE FALSE (correct) The criterion measurement of body composition: hydrostatic weighing (correct) skinfold calipers bioelectrical impedance analysis circumference measures The most widely used approach for measuring body fat is: skinfold measures (correct) bioelectrical impedance analysis body mass index hydrostatic weighing The fat that is necessary for good health is called: necessary fat essential fat (correct) healthy fat adipose fat Which is not a potential limitation to accurate measurement of body composition using hydrostatic weighing? Lack of technician experience Difficulty exhaling residual air volume Difficulty locating major fat deposits (correct) Difficulty in water submersion by the subject Height/weight charts are an excellent way to determine if a person is overfat. TRUE FALSE (correct) Fat is a better conductor of an electrical impulse than water. TRUE FALSE (correct)

About one-fourth of the fat in the body is subcutaneous fat. TRUE FALSE (correct) BMI does not correlate well with other measures of body fat. TRUE FALSE (correct) On average, between ages 25 and 50, about ____ percent of muscle mass is lost. 5 10 (correct) 15 20 The hydrostatic weighing method for assessing body composition is also called underwater weighing. TRUE (correct) FALSE Approximately what percent of American adults are overweight or obese? 40 50 60 70 (correct) Overweight and overfat mean the same thing.: TRUE FALSE (correct) What percentage of total weight in women is essential fat? 4 8 12 (correct) 18 Roughly _______ of the body’s fat is just beneath the surface of the skin. One-fourth One-third One-half (correct) Two-thirds Body Mass Index (BMI) is an excellent tool for measuring body composition. TRUE FALSE (correct)

QUIZ 4: Flexibility is defined as the:: range of motion of a joint, or the ability to move through a range of motion. (correct) absence of stiffness around a joint area double-jointed phenomenon around a joint area amount of connective tissue around a joint area movement without pain The two types of flexibility are static and stationary.: TRUE FALSE (correct) Warm-up is the same as stretching. TRUE FALSE (correct) This method of stretching can develop flexibility without interfering with the reflex action of the muscle. active isolated stretching (correct)

static stretching ballistic stretching passive stretching The optimal time to hold a stretch is unknown. TRUE (correct) FALSE Range of motion about a joint is highly specific to an individual. TRUE (correct) FALSE Sound flexibility exercises can help all EXCEPT? relieve low back pain prevent injuries postural problems weight reduction (correct) decrease body fat A person’s daily activities can be limited by his/her flexibility.: TRUE (correct) FALSE Muscle connective tissue should be stretched to the point of: sensation of tightness (correct) pain exhaustion triggering a stretch reflex If the hamstring muscles are too tight, it will place undue stress on the vertebral discs and put the person at greater risk of low back injury. TRUE (correct) FALSE The health related sit-and-reach test is limited but provides an excellent indication of ____________ flexibility. hamstring/lower back (correct) heel cord quadriceps Shoulder The permanent lengthening of soft tissue is called: elasticity flexibility plastic elongation (correct) stretching Ballistic stretching is the less safe type of stretching. TRUE (correct) FALSE Stretching is best done after an active warm up while the muscles have good blood flow. TRUE (correct) FALSE While optimal stretch time in unknown, most research suggests holding a static stretched postion for _________ seconds. 5 - 10 15-30 (correct) 30-60 at least 60 What structural tissue cushions the ends of the bones? joint capsules ligament

tendons cartilage (correct) If abdominal muscles are weak, hip flexor muscles can cause a person's back to curve inward. TRUE (correct) FALSE The benefits of flexibility include reduced muscle spasm and soreness.: TRUE (correct) FALSE Ballistic and PNF stretches are one and the same. TRUE FALSE (correct)...