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Kinesiology > Intro Kinesiology Midterm > Flashcards

Intro Kinesiology Midterm Flashcards

1
Q

Behaviors to promote wellness

A
  • Maintain healthy body weight and healthy diet
  • stress management
  • avoid tobacco, drugs, and limit alcohol consumption
  • remain physically active-use it or lose it
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2
Q

self-efficacy

A

The belief in one’s ability to take action and perform a specific task

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3
Q

extrinsic motivation

A

Performing a behavior/activity for a reward to avoid punishment

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4
Q

intrinsic motivation

A

Engaging in a behavior because it is personally rewarding

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5
Q

“regular exercise”

A

any planned, physical activity aimed at improving physical fitness. Performed 3-5 Days per week for 20-60 min per session

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6
Q

How often should strength training be done?

A

twice per week

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7
Q

How often should stretching be done per week?

A

2-3 times per week

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8
Q

moderate intensity

A
  • noticeable increase in heart rate/breath rate

- can be done comfortably for 30-45 min

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9
Q

vigorous intensity

A
  • significant increase in heart rate and breath rate

- inability to talk while exercising

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10
Q

What is the goal of physical training/ activity?

A
  • produce long term changes, and improve body functioning
  • immediate changes to long-term benefits
  • adaptation to stress
  • learn movement skills
  • improve quality of life by completed activities of daily living (ADL)
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11
Q

What are the 5 components of physical fitness?

A
  1. Cardiovascular endurance
  2. Muscular strength
  3. Muscular endurance
  4. Flexibility
  5. Body composition
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12
Q

FITTE Principle

A 
Frequency
Intensity
Time
Type
Enjoyment
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13
Q

What are the 4 principles of fitness?

A

Progressive Overload
Specificity
Reversibility
Individual Differences

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14
Q

progressive overload

highly individual

A

-body must be placed under increasing stress in order to produce long-term adaptation and desired fitness outcomes

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15
Q

specificity

A

-to improve a particular fitness component or skill, one must perform exercises/ activities specifically aimed at improving that component

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16
Q

reversibility

cardiovascular vs strength losses

A

the body adjusts to increased levels of inactivity just as it does to increasing activity

(50% of fitness gains are lost within 2 months of physical inactivity)

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17
Q

individual differences

A

each individual responds differently to training

therefore, no one program is appropriate for everybody

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18
Q

What are the immediate effects of exercise?

A

^heart rate (HR)
^blood pressure (BP)
^body temperature
^oxygen consumption

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19
Q

What are the long term effects of exercise?

A
  • improved body composition, muscular strength and endurance
  • increased efficiency of cardiovascular system
  • improved mental well being
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20
Q

Light exercise intensity guidelines

A

<50% maximum HR

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21
Q

Moderate exercise intensity guidelines

A

50-70% Maximum HR

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22
Q

Vigorous exercise intensity guidelines

A

> 70% maximum HR

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23
Q

What’s an objective measurement of exercise intensity?

A

HR

-measured in beats per minute (bpm)

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24
Q

Predicting maximal HR

A

220-age

25
Q

Prescribing exercise intensity

A

50-85% of maximal HR

26
Q

What are two subjective measurements of exercise intensity?

A

Rate of perceived exertion (RPE)
-Scale used to determine what intensity someone feels they are working at

Talk Test
L: able to hold convo
M: able to talk but not sing
V: unable to hold convo

27
Q

What is a profession?

A

A specialized occupation that requires mastery of knowledge and meeting set standards

28
Q

professional organizations

A

Provide current research, conferences, certifications, workshops and a code of ethics

29
Q

scholarly journals

A

-a collection of research studies, reports and practical articles pertaining to a specific profession or field

30
Q

What is exercise physiology?

A

The scientific study of short and long term effects of physical activity on the body

31
Q

What are the goals of ex phys?

Know 2

A
  1. Enhance sport performance and training
  2. Improve physical fitness
  3. Promote health through therapeutic exercise
  4. Understand physiological changes produced by physical activity
32
Q

Three body systems focused on in ex phys research

A

Cardiovascular system

Respiratory system

Muscular system

33
Q

Ex phys research methods: body composition

A

Skin fold measurement

Underwater weighing

BMI

34
Q

BMI equation

A

703 • weight (lbs) / height (in)2

35
Q

BMI Standards

A

Underweight: <18.5

Normal weight: 18.5-24.9

Overweight: 25-29.9

Obese: 30 or greater

36
Q

Ex phys research methods: cardiovascular endurance

A

VO2 max test

37
Q

VO2 max test

A

Measures the body’s ability to transport and utilize oxygen during exercise

38
Q

Oxygen consumption

A

(Measured in VO2) is the amount of oxygen taken into the body and utilized

39
Q

Graded exercise test (GXT)

A

Doesn’t measure oxygen consumption

40
Q

What’s the purpose of the VO2 max test?

A
  • assess cardiovascular fitness and aerobic endurance
  • determine the presence of absence of heart disease
  • develop and exercise prescription
41
Q

Pedagogy

A

The study of theories and application of teaching methods

“The art and science of teaching”

42
Q

Goals of pedagogy (know 2)

A
  1. Use class time optimally
  2. Provide effective learning equipment
  3. Help students achieve success, and challenge them to higher levels of skill development
43
Q

What is physical education (PE)?

A

PE teaches students how their bodies move and how to perform a variety of physical activities

44
Q

Adapted physical education

A

Skill interaction and exercise that has been modified so that all students may participate

Must include

  • motor skills
  • fundamental skills
  • sport and game skills
45
Q

Curriculum

A

Subjects that comprise a course of study

46
Q

Elective curriculum

A

Allows learners to choose one activity from a wide selection of activities/sports

47
Q

Fitness curriculum

A

Emphasizes the five components of fitness

48
Q

Sport education

A

Students learn sport related movements

Students can be assigned as captains, coaches, officials

49
Q

Wilderness & adventure

A

Canoeing, wall climbing, hiking, first aid, etc.

50
Q

Coaching settings (community)

A

YMCA

youth sport programs

51
Q

Coaching settings (institutional)

A

Private or public school/college

52
Q

Coaching settings (commercial)

A

Professional sports

National/Olympic

53
Q

1st stage ore contemplation “I won’t/I can’t”

A

Don’t think they have a problem

May be unaware of the risks associated with behavior

Cons outweigh pros

54
Q

2nd stage contemplation “I might”

A

Those in this stage know they have a problem; and intend to take action within 6 months

Benefits of change are acknowledged, but cons still outweigh pros

55
Q

3rd stage preparation “I will”

A

Someone plans to take action in the next month, or has begun to make small changes

Not yet engaging in consistent healthy behavior

56
Q

4th stage action “I am”

A

This win this stage outwardly modifies their behavior and environment

This stage requires the most commitment, and risk of relapse is HIGH

57
Q

5th stage maintenance “I have”

A

A healthier lifestyle has been maintained for 6 months

Lapses may occur/have occurred but quick reestablishment has been present

This stage can last months or years

58
Q

6th stage termination

A

Final, exiting stage of change

No risk of lapse into old behavior

Total self-efficacy with regard to their target behavior

Kinesiology (2 decks)

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