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KINE Ch. 1 > KINE ch. 2 > Flashcards

KINE ch. 2 Flashcards

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1
Q

List the 8 reasons for fitness testing

A
  1. Educate yourself of fitness components
  2. Assess my fitness level and compare results to health and physical fitness standards
  3. Learn areas of weakness for training
  4. Use motivation to participate in exercise
  5. Use a starting point for exercise experiences
  6. Evaluate the progress and effectiveness of the program
  7. make adjustments in exercise if necessary
  8. Reward myself for sticking with exercise program
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2
Q

What is the principle of individuality?

A

Genetics play a role in response to exercise

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3
Q

Responders…

A

Show improvement

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4
Q

Nonresponders…

A

small/ no improvement at all

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5
Q

What training can help improve nonresponders?

A

Lower body strength training
aerobic exercise

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6
Q

How many components does health-related fitness have?

A

4

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7
Q

What two standards can be applied to fitness tests?

A

Health Fitness
physical fitness

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8
Q

Define Health fitness standard

A

easiest fitness standard for maintaining good health which decrease chronic disease and level of injuries

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9
Q

What are the benefits of moderate activity program

A

fitness improvements
health benefits
better metabolic fitness

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10
Q

What can one do to keep health fitness standard through moderate activity?

A

30 min 2 mile walk 5 to 6 times per week

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11
Q

Define Physical fitness Standard.

A

vigorous exercise to meet high level of physical fitness

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12
Q

Aerobic exercise is the _______ of motion

A

medicine

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13
Q

What are the benefits of aerobic exercise

A

prevents chronic illness

helps good health

helps heart meet strenuous demands( lifting, yard work)

helps weight management

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14
Q

Define funcitonal independance

A

ability to do daily activities without help from others

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15
Q

Define cardiorespiratory.

A

lungs, heart, and blood vessels delivering adequately

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16
Q

What are some activities that promote cardiorespiratory?

A

walking
jogging
swimming
elliptical training
basketball

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17
Q

What are the benefits of cardiorespiratory exercise?

A

low resting heart rate
low blood pressure
lower post-exercise recovery
increased oxygen capacity
increased muscle strength

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18
Q

How do you measure cardiorespiratory endurance?

A

the maximum amount of oxygen used per minute of physical activity

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19
Q

what happens when there is a high level of cardiorespiratory?

A

heart, lungs and blood vessels are able to deliver the required amount of oxygen

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20
Q

Define muscular fitness

A

good level of muscular strength and muscular endurance

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21
Q

what does strength training lead to?

A

increase muscle strength

increased endurance

muscle tone

ligament and tendon strength

bone density

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22
Q

is muscle strength the most or least important health related in older adults?

A

most

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23
Q

what is sarcopenia and what does it lead to?

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A

loss of muscle mass

disability and loss of independence

24
Q

list the benefits of good strength

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A

more muscle tissue

decreased osteoporosis

support to bones and joints

increase and maintains metabolism

24
define muscular strength
muscle being able to use maximum force against resistance
24
Define muscular endurance
ability of muscles being able to use maximal force repeatedly
24
how is muscular endurance established
amt of repetitions performed against resistance length of time contraction is sustained
24
what is muscular strength measured by?
One repetition maximum (1rm)
24
List muscular endurance test
Bench ump Modified dip modified push up Bent leg curl up abdominal crunch
25
Define flexibility
being able to do a range of motion at joint or groups of joints without causing injury
26
muscular and skeletal problems can be related to a _______
lack of flexibilty
27
list benefits of good flexibility
maintain good joint movement increase resistance to injury stops lower back/ spinal problems improves and keeps the right alignment enhances proper body movements improves personal immage
28
what factors affect flexibility?
joints adipose muscle elasticity body temp age gender physical activity level
29
How do you test for flexibility?
sit and reach finger touch overall is points of both
30
Define body composition
fat and nonfat components of human body
31
define percent body mass
how much fat in body
32
define lean body mass
nonfat of body
33
what percent of morality rate in US is due to obesity?
15 to 20
34
Does underweight or overweight have a higher higher mortality rate
Underweight
35
What is the best way to figure out recommended weight?
Body composition
36
Define subcutaneous fat
fat under skin that can be gripped
37
Define Visceral fat
fat around abdominal organs most dangerous easiest to get rid of
38
Most common techniques for body comp
skinfold thickness Bioelectrical impedance underwater weighing
39
less often techniques for body comp
Air displacement Dual-energy X-ray
40
how is dual energy X ray used?
research and medical places
41
how is underwater weighing used?
exercise physiological facilities
42
how is air displacement used?
person in air tight chamber
43
What is the most common test to find Body comp
Skinfold
44
list techniques to find excessive body weight
Body mass index waist circumference waist to height ratio
45
Where to measure skinfold thickness for women?
triceps supraillium thigh
46
where to measure skinfold thickness for men?
chest abdomen thigh
47
Define BMI
height and weight to estimate fat for risk of disease
48
how to measure BMI
Body weight in pounds x 705 ÷ (height in inches)2]
49
is location of fat or total body fat a better indicator of increased risk of disease
location of fat because higher abdominal fat = greater risk of disease
50
android obesity
fat in abdominal area
51
gynoid obesity
fat around hips and thighs
52
obese people w/abdominal fat are at higher risk for...
heart disease hypertension type 2 diabetes stroke many conditons

KINE Ch. 1 (9 decks)

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