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Intro Kinesiology Midterm Flashcards

(58 cards)

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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

25
Prescribing exercise intensity
50-85% of maximal HR
26
What are two subjective measurements of exercise intensity?
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
What is a profession?
A specialized occupation that requires mastery of knowledge and meeting set standards
28
professional organizations
Provide current research, conferences, certifications, workshops and a code of ethics
29
scholarly journals
-a collection of research studies, reports and practical articles pertaining to a specific profession or field
30
What is exercise physiology?
The scientific study of short and long term effects of physical activity on the body
31
What are the goals of ex phys? | Know 2
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
Three body systems focused on in ex phys research
Cardiovascular system Respiratory system Muscular system
33
Ex phys research methods: body composition
Skin fold measurement Underwater weighing BMI
34
BMI equation
703 • weight (lbs) / height (in)2
35
BMI Standards
Underweight: <18.5 Normal weight: 18.5-24.9 Overweight: 25-29.9 Obese: 30 or greater
36
Ex phys research methods: cardiovascular endurance
VO2 max test
37
VO2 max test
Measures the body’s ability to transport and utilize oxygen during exercise
38
Oxygen consumption
(Measured in VO2) is the amount of oxygen taken into the body and utilized
39
Graded exercise test (GXT)
Doesn’t measure oxygen consumption
40
What’s the purpose of the VO2 max test?
- assess cardiovascular fitness and aerobic endurance - determine the presence of absence of heart disease - develop and exercise prescription
41
Pedagogy
The study of theories and application of teaching methods “The art and science of teaching”
42
Goals of pedagogy (know 2)
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
What is physical education (PE)?
PE teaches students how their bodies move and how to perform a variety of physical activities
44
Adapted physical education
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
Curriculum
Subjects that comprise a course of study
46
Elective curriculum
Allows learners to choose one activity from a wide selection of activities/sports
47
Fitness curriculum
Emphasizes the five components of fitness
48
Sport education
Students learn sport related movements | Students can be assigned as captains, coaches, officials
49
Wilderness & adventure
Canoeing, wall climbing, hiking, first aid, etc.
50
Coaching settings (community)
YMCA youth sport programs
51
Coaching settings (institutional)
Private or public school/college
52
Coaching settings (commercial)
Professional sports National/Olympic
53
1st stage ore contemplation “I won’t/I can’t”
Don’t think they have a problem May be unaware of the risks associated with behavior Cons outweigh pros
54
2nd stage contemplation “I might”
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
3rd stage preparation “I will”
Someone plans to take action in the next month, or has begun to make small changes Not yet engaging in consistent healthy behavior
56
4th stage action “I am”
This win this stage outwardly modifies their behavior and environment This stage requires the most commitment, and risk of relapse is HIGH
57
5th stage maintenance “I have”
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
6th stage termination
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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