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Kinesiology > KIN 262 Midterm Study Guide > Flashcards

KIN 262 Midterm Study Guide Flashcards

1
Q

What are The Dimensions of Wellness (9 of them)?

A

physical wellness
emotional wellness
Intellectual wellness
intrapersonal wellness
cultural wellness
spiritual wellness
environmental wellness
financial wellness
occupational wellness

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2
Q

What are the 4 key areas that The Pan-Canadian Public Health Network (PNH) are using to tackle obesity?

A
  1. Healthy weights- understand the overall impact of obesity on Canadian children
  2. Physical activity- work toward a coordinated effortto increase physical activity and reduce sedentary behaviour
  3. Healthy eating- look at ways to increase the availability of nutritious foods and decrease the marketing of foods that are unhealthy to children
  4. Supportive environment- make social and physcal environments where children live, learn, and play more supportive of physical activity and healthy eating
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3
Q

sedentary

A

physical inactive; literally, “sitting”

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4
Q

What are behaviours that contribute to wellness?
(from textbook)

A

*Be physically active
*choose a healthy diet
*maintain a healthy body weight
*manage stress effectively
*avoid tobacco and drug use and limit alcohol consumption
*protect yourself from disease and injury
*take other steps toward wellness

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5
Q

describe physical wellness and give an example

A

your body’s overall condition, including the presence or absence of disease and also your fitness level and ability to care for yourself
ex. eating welling, exercising and avoiding harmful habits

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6
Q

describe emotional wellness and give an example

A

reflects your ability to understand and deal with your feelings.
ex. Optimism, trust and self esteem

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7
Q

describe intellectual wellness and give an example

A

constantly challenging your mind. An active mind is essential because it detects problems and finds solutions.
ex. openness to new ideas, capacity to question, critical thinking

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8
Q

describe interpersonal wellness and give an example

A

requires participating in and contributing to your community and society and ties into relationships.
ex. communication skills, capacity for intimacy, maintain satisfying relationships

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9
Q

describe cultural wellness and give an example

A

refers to the way you interact with others who are different from you in terms of ethnicity, religion, gender, sexual orientation, age and customs.
ex. creating relationships with those who are different from you while maintaining own identity

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10
Q

describe spiritual wellness and give an example

A

possess a set of guiding beliefs, principles, or values that give meaning and purpose to your life esepcially in difficult times.
ex. capacity for love, compassion, forgiveness

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11
Q

describe environmental wellness and give an example

A

defined by the livability of your surroundings. Personal health depends on the health of the planet.
ex. having abundant, clean and natural resources, recycling

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12
Q

describe financial wellness and give an example

A

refers to your ability to live within your means and manage your money in a way that gives you peace of mind.
ex. having a basic understanding of how money works, avoiding debt

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13
Q

describe occupational wellness and give an example

A

refers to the level of happiness and fulfillment you gain through your work.
ex. enjoying what you do, feeling valued by your manager

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14
Q

What were the top 2 causes of death in Canada in 2019?

A
  1. Cancers– 80,152
  2. Diseases of the heart– 52,541
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15
Q

What is the highest factor affecting academic performance in college/university students?

A

stress (41.9% of students affected)

next is anxiety (34.6%)

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16
Q

What is self efficacy?

A

the belief in one’s ability to take action and perform a specific behaviour

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17
Q

What is locus of control?

A

the figurative “place” a person designated as the source of responsibility for the events in their life

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18
Q

target behaviour

A

an isolated behaviour selected as the object of a behaviour change program

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19
Q

Lifestyle management step #1– Getting serious about Your Health

A

Before you can change a wellness related behaviour, you have to know that the behaviour is problematic and that you can change it. To make good decisions you need info about relevant topics and issues, including resources

-examine your current health habits
-choose a target behaviour
-learn about your target behaviour
-find help

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20
Q

Lifestyle management step #2–Building Motivation to Change

A

knowledge is needed for behaviour change, but that isn’t enough to make people act. To succeed, you need to be motivated and know that even though an active lifestyle may seem difficult, it may be required.

-examine the pros and cons of change
-boost self efficacy
-identify and overcome barriers

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21
Q

Lifestyle management step #3–Enhancing you Readiness to Change

A

The transtheoretical or “stages of change” model is an effective approach to lifestyle self-management. according to this model, you move through the stages as you work to change your target behaviours. It is important to determine your current stage to work to progress.

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22
Q

What are the 6 stages of change out of the textbook?

A

*precontemplation
*contemplation
*preparation
*action
*maintenance
*termination

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23
Q

Precontemplation

A

people at this stage do not think they have a problem and do not intend to change their behaviour.

may have been unsuccessful in the past or may be unaware of the risks

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24
Q

Contemplation

A

People at this stage know they have a problem and intend to take action within 6 months.

They know the benefits of behaviour change but worry about the costs and barriers.

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25
Q

Preparation

A

People at this stage plant to take action within a month or may already have begun to make changes in their behaviour.

They may be engaging in their new, healthier behaviour but not yet regularly or consistently.

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26
Q

Action

A

During this stage people outwardly modify their behaviour and their environment.

People at this stage are at risk to reverting to old, unhealthy patterns of behaviour but they may be reaping the positive rewards of change.

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27
Q

Maintenance

A

People at this stage have maintained their new, healthier lifestyle for at least 6 months.

Lapses may have occurred but people in maintenance have be successful in quickly re-establishing the positive behaviour.

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28
Q

Termination

A

People at this stage have excited the cycle of change and are no longer tempted to lapse back into their old behaviour

They have a new self image and total self efficacy with regards to their target behaviour

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29
Q

How does the textbook suggest to Deal with Relapse? (lifestyle management step #4)

A
  1. Forgive yourself
  2. Give yourself credit for the progress you have already made
  3. Move on
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30
Q

Lifestyle Management #5– Developing Skills for Change (Creating a Personalized Plan)

A
  1. Monitor Your Behaviour and Gather Data
  2. Analyze the Data and Identify Patterns
  3. Be “Smart” about Setting Goals
  4. Devise a Plan of Action
  5. Make a Personal Contract
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31
Q

What does SMART stand for in goals?

A

Specific
Measurable
Attainable
Realistic
Time Frame Specific

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32
Q

Lifestyle management #6– Putting Your Plan into Action

A

This stage requires commitment and resolve to stick with the plan no matter what temps you.

make sure your environment is change-friendly and try to obtain as much support from others as possible

Keep track in a journal and reward yourself

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33
Q

Lifestyle management step #7– Staying with it

A

Sources that block progress:
-social influences
-levels of motivation and commitment
-choice of techniques and level of effort
-stress barrier
-procrastination, rationalization and blaming

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34
Q

Skill-(Neuromuscular) Related Components of Fitness

A

Speed
Agility
Balance
Power
Coordination
Reaction and Movement Time

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35
Q

Physical activity

A

body movement carried out by the skeletal muscles that require energy

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36
Q

Exercise

A

Planned, structured, repetitive movement intended to improve or maintain physical fitness

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37
Q

How much physical activity is enough?

A

Most experts agree that some physical activity is better than none, but more is better, as long as it does not result in injury

If weight management is a goal start with 30 mins of moderate to vigorous activity at least 5 days per week (minimum)

Try to raise activity level to 60-90 mins per day or more

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38
Q

What are the 5 Health-related fitness components?

A

*Cardiorespiratory endurance
*Muscular strength
*Muscular endurance
*Flexibility
*Body Composition

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39
Q

Cardiorespiratory endurance

A

the ability to perform prolonged, large muscle, dynamic exercise at moderate to high levels of intensity

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40
Q

Muscular Strength

A

is the amount of force a muscle can produce with a single maximum effort

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41
Q

Muscular Endurance

A

is the ability to resist fatigue and sustain a given level of muscle tension–that is, to hold a muscle contraction for a long period of time or to contract a muscle over and over again

42
Q

Flexibility

A

is the ability to move the joints through their full range of motion

43
Q

Body Composition

A

refers to the proportion of fat and fat-free mass (muscle, bone and water) in the body

44
Q

What are the Principles of Physical Training?

A

*specificity
*Progressive overload
*Reversibility
*Individual Differences

45
Q

Specificity

A

*You must perform exercises designed specifically for that component
*Weight training develops muscular strength but is less effective for developing cardiorespiratory endurance or flexibility
*also refers to skill related components (in order to get good at tennis, you must practice tennis)

46
Q

Progressive Overload

A

*When the body is stressed by a greater-than-normal amount or intensity of exercise, the body adapts and improves fitness. The amount of new activity added above a person’s usual, is called overload
*When this stress is increased progressively, fitness continues to improve.
*Too little (will have no effect) or too much (may cause injury and problems) can be a dangerous route, so the amount of overload is important

47
Q

How do you find the proper amount of overload to maintain or improve fitness?

A

Using the 5 dimensions, represented in the FITT-VP acronym:
Frequency–how often
Intensity–how hard
Time–how long (duration)
Type–mode of activity
Volume–how much (frequency x intensity x time)
Progression–how a program advances over time

48
Q

Reversibility

A

*Fitness is a reversible adaptation. The body adjusts to lower levels of physical activity in the same way it readjusts to higher levels
*When a person stops exercising, some fitness improvements are lost in as little as 2 weeks
*strength fitness is resilient (can be maintained by doing it once a week) while cardio can be lost in a couple days or weeks

49
Q

Individual Differences

A

*from a physical standpoint we are not created equal
*There are differences in our ability to improve fitness, achieve a desirable body composition, and learn and perform sports skills
*There are limits on adaptation–the potential for improvement–of any human body (such as the bodies ability to transport oxygen can only be improved by about 5-25% through endurance training)

50
Q

Designing Your Own Program Steps

A

-Getting Medical clearance
-Assessing yourself
-Setting goals
-Choosing activities for a balanced program

51
Q

What does it mean to train the way you want your body to change?

A

In order to get the success you want you need to train the specific components that are going to give you this success.

To have a more muscular build, you need to lift weights

to be more flexible, do stretching

52
Q

Cardiorespiratory System

A

The system that circulates blood through the body; consists of the heart, blood vessels and respiratory system

53
Q

What are the benefits of Cardiorespiratory endurance?

A

-Improved cardiorespiratory functioning
-improved cellular metabolism
-reduced risk of chronic disease
-better control of body fat
-improved immune function
-improved psychological and emotional well being

54
Q

What are the assessment tests for cardiorespiratory fitness?

A

-the 1.6 km walk test
-the 3 minute step test
-the 2.4 km run/walk test
-the beep test
-12 minute swim test

55
Q

FITT-VP Equation for Cardiorespiratory Endurance

A

Frequency— accumulating at least 150 mins per week of moderate to vigorous physical activity is enough to promote health. experts recommend exercising 3-5 days per week to build cardiorespiratory endurance.

Intensity—Intensity is the most important factor for increasing aerobic fitness. You must exercise intensely enough to stress your body so that fitness improves. This involved our target heart rate and heart rate reserve. Talk test and Ratings of perceived exertion.

Time—a total of 30-60 mins of exercise is recommended, taking place in a single session or in multiple sessions last 10 mins or more. To improve cardio endurance during a low to moderate intensity activity you should exercise 45-60 mins but for high intensity a duration of 20 mins is good

Type—cardio endurance exercises include activities that involve the rhythmic use of large muscles groups for extended periods of time. (jogging, walking, cycling, aerobic dancing, cross country skiing and swimming)

Volume—is the product if frequency, intensity and time increasing volume is the best way to increase fitness. Exercise volume for cardio can be estimated using different measures, equivalent to:
*duration- 150 mins per week if moderate intensity activity
*Calories- 1000 calories per week in moderate exercise
*MET minutes—500-1000 MET mins per week
*Steps—5400-7900 steps or more per day

Progression—depends on your goals, fitness, health, age and adaptation. Most benefits occur at moderate training for 150 mins per week but some may need higher levels of fitness. Increasing time and frequency can promote healthy body composition

56
Q

General Program Progression

A

Begin with a frequency of 3-4 days per week, trying to go for 30-40 mins. Once you have reached this without excessive fatigue or muscle soreness you are ready to progress. Then slowly and gradually increase the amount of overload over the next 4-6 months. increasing in increments of 5-10 mins every 2-3 weeks.

57
Q

Interval Training

A

The 4 components of interval training are:
*distance—the distance or the time of the exercise interval
*repetition—the number of times the exercise is repeated
*intensity—the speed at which the exercise is performed
*rest—the time spent recovering between exercises

runner might do 4-8 reps of 200 m sprints

58
Q

Cross training

A

alternating 2 or more activities to improve a single component of fitness

59
Q

Warming up and cooling down

A

warm up should include low intensity, whole body movements similar to those in the activity that will follow. an active warm up of 5-10 mins is adequate (however depends on level of fitness)

cool down helps maintain blood flow to the heart and brain and redirect blood from working muscles to other areas. consists of 5-10 mins of reduced activity to allow heart rate, breathing and circulation to return to normal

60
Q

What does RICE stand for?

A

Rest—stop using the injured area
Ice—apply ice immediately and then every few hours to reduce swelling
Compression—wrap firmly with bandage between icings
Elevation—raise the injured area above heart level

61
Q

muscular strength

A

*usually assessed by measuring the maximum amount of weight a person can lift in a single effort
*called a repetition maximum (RM)

62
Q

Benefits of strength training (metabolic and heart health):

A

improved glucose metabolism
increasing maximal oxygen consumption
reducing blood pressure
improving blood vessel health
increasing HDL cholesterol
reducing LDL cholesterol (in some people)

63
Q

Static Exercise

A

causes a muscle contraction without changing the length of the muscle or the angle in the joint in which the muscle acts

64
Q

dynamic exercise

A

muscle contraction with a change in the length of the muscle involved
Isokinetic

65
Q

Benefits of muscular strength and endurance:

A

-improved performance of physical activities
-injury prevention
-improved body composition
-enhanced self image and quality of life
-improved muscle and bone health with aging
-increased longevity

66
Q

Muscular endurance

A

usually assessed by counting the maximum number of reps of an exercise a person can do or the maximum amount of time a person can hold a muscular contraction

67
Q

FITT-VP for muscular strength and endurance

A

Frequency—health Canada recommend weight training at least 2 nonconsecutive days per week. allow your muscles at least 1 day of rest between. Split routines (different muscle groups on alternate days).

Intensity—choose weights based on current level of fitness. To build strength, lift weights as heavy as 80% of your max RM. for endurance choose a lighter weight (40-60% of RM) and do more reps

Time—To improve you must do enough reps of each exercise to fatigue your muscles. Depends on resistance. Heavier weight means a lower number of reps. For a general fitness program to build strength and endurance try to do about 8-12 reps.

Type—For overall fitness you need to include exercises for all parts of the body.

Volume—for weight training, the volume of a specific exercise during a workout would be the amount of weight lifted multiplied by the number of repetitions and sets.

Progression—Training intensity is the most important for improvements in strength and power. you will progress rapidly when you begin training but progress slows as you become more fit. after you hit your goal, maintain by training 1-3x per week

68
Q

Constant resistance exercise

A

uses a constant load (weight) throughout a joint’s entire range of motion

69
Q

variable resistance exercise

A

load is changed to provide maximum load throughout the entire range of motion

70
Q

Eccentric loading

A

places a load on a muscle as it lengthens

71
Q

pliometrics

A

the sudden eccentric loading and stretching of the muscles followed by a forceful concentric contraction—called the stretch-shorten cycle

72
Q

Speed loading

A

moving a weight as rapidly as possible (throwing a softball or sprinting)

73
Q

Isokinetic exercise

A

exerting force at a constant speed against an equal force exerted by a special strength training machine

74
Q

slow twitch fibres

A

red muscle fibres that are fatigue resistant but have a slow contraction speed and a lower capacity for tension

usually recruited for endurance activities

75
Q

Fast twitch fibres

A

white muscle fibres that contract rapidly and forcefully but fatigue quickly

recruited for actions requiring strength and power

76
Q

intermediate fibres

A

muscle fibre that responds somewhere in between fast and slow twitch fibres

77
Q

Hypertrophy
Hyperplasia
Atrophy

A

when the cells enlarge, usually through training

growth and reproduction of the cells

decrease of muscle mass through not being active (also through injury)

78
Q

static flexibility

A

the ability to hold an extended position at one end or point in a joint’s range of motion

79
Q

dynamic flexibility

A

the ability to move a joint through its range of motion with little resistance

80
Q

What’s the difference between hing joints and ball/socket joints?

A

Hing joints allow only limited forward and backward movement (fingers and knees)

Hall/socket joints enable movement in many directions and have greater range of motion

81
Q

Benefits of flexibility:

A

-relief of aches and pains
-relief of muscle cramps
-improved body position and strength
-maintenance of good posture and balance
-relaxation
-improving impaired mobility

82
Q

assessing flexibility

A

-there are no general tests for flexibility
-the most common used flexibility test is the sit and reach test, which rates the flexibility of the muscles in the lower back and hamstrings

83
Q

static stretching

A

muscles are gradually stretched held for 15-30 seconds

84
Q

ballistic stretching

A

muscles are stretched suddenly in a forceful bouncing movement

85
Q

dynamic stretching (functional)

A

emphasis on functional movements

86
Q

Proprioceptive neuromuscular facilitation (PNF)

A

issues reflexes initiated by both muscle and joint receptors to cause greater training effects

87
Q

Passive stretching

A

resistance provided by yourself, a partner, gravity or a weight helps the joint through their range of motion

88
Q

active stretching

A

a muscle is stretched by a contraction of the opposing muscle

89
Q

Function and Structure of the spine

A

-provides structural support for body
-surrounds and protects the spinal cord
-supports much of the body’s weight
-an attachment site for a large number of muscles, tendons, and ligaments
-allows movement of neck and back in all directions

90
Q

preventing low back pain

A

-maintaining a healthy weight
-poor posture (caused by excess fat)
-stop smoking
-reduce stress
-avoid sitting, standing, working in the same position for too long
-use a supportive seat and a medium firm mattress
-use lumbar support when driving
-warm up thoroughly before exercising
-progress gradually when attempting to improve strength or fitness

91
Q

flexibility

A

the ability of a joint to move through it’s full range of motion—is important for general fitness and wellness

92
Q

body composition

A

the body’s relative amount of fat and fat free mass, is an important component of fitness for health and wellness

93
Q

why is body composition important?

A

-the human body can be divided into fat free mass and body fat
-body fat is incorporated into the nerves, brain, heart, lungs, liver, mammary glands and other body organs

-a certain amount of body fat is necessary for the body to function

essential fat makes up 3-5% of total body weight in men and 8-12% in women

excess stored body fat is associated with increased risk of chronic diseases like diabetes and cardiovascular disease

94
Q

overweight

A

body weight above the recommended range for good health; sometimes defined as a body mass index between 25 and 29.9

95
Q

obesity

A

severely overweight, characterized by an excessive accumulation of body fat; may also be defined as a BMI of 30 or more

96
Q

excess body fat and wellness (effects on the wellness of our body’s)

A

-increases risk of diabetes
-increased risk of metabolic syndrome and premature death
-affects body fat distribution (where the body stores the excess fat, can be bad for health if stored more in abdomen)
-affects performance of physical activities
-affects emotional wellness and self image

97
Q

How do you calculate BMI?

A

BMI is calculated by dividing your body weight (in kilograms) by the square of you height (in metres).

examples:
6’1 = 1.85 m
171 lbs = 77.7 kg
1.85 m x 1.85 m = 3.70 m2
77.7 kg / 3.70 m2 = BMI 21 kg/m2

98
Q

What’s a normal BMI?

A

between 18.5 and 24.9

99
Q

Ways to estimate percent of body fat for body composition

A

-underwater weighing
-the bod pod
-skinfold measurements
-bio electrical impedance analysis (BIA)
-advanced techniques (DEXA and TOBEC)

100
Q

Somatotypes

A

Endomorph: are round and pear shaped. they gain weight easily and will typically regain weight rapidly if they resume to sedentary life.

Mesomorphs: lean and muscular and respond well to exercise. They have wedge shaped bodies, broad shoulders, narrow hips and little body fat. gain fitness easily and are good a physical activity

Ectomorphs: thin and linear, with narrow hips and shoulders. typically have little muscle or fat. little frame is good for distance running and gymnastics

Kinesiology (2 decks)

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