Brainscape's Knowledge GenomeTM


Top Flashcards (Certified)
All Flashcards

kinesiology 1000 pt. 2 > pt. 2 > Flashcards

pt. 2 Flashcards

(128 cards)

Start Studying
1
Q

what are the 6 skill related fitness components?

A

balance, agility, coordination, power, speed and reaction time

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

balance

A

the ability to maintain equilibrium while moving or stationary, the three signals arrive from the vestibular, proprioceptive, and visual system

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

agility

A

the ability to quickly and accurately change body position and direction
ex) box jump drills, high knees

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

coordination

A

accurate, smooth performance of motor tasks using body movements and senses
ex) gymnast walking on a tight rope without falling

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

power

A

the ability to exert force rapidly

ex) long jump

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

speed

A

the ability to perform a movement in a short period of time (how quickly you can get yourself to a place)
ex) 10s to run as fast as you can

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

reaction time

A

the ability to respond or react quickly to a stimulus (a whole body perspective)
ex) starting a race on a signal, reacting to an opponent

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

which activity has the lowest requirement of the SRF’s?

A

walking /jogging

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

which activity has the highest requirement of the SRF’s?

A

judo /karate

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

flexibility

A

the ability of a joint to move freely through its full range of motion
ex) sit and reach

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

who tends to be more flexible?

A

females

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

static stretching

A

the ability to hold an extended position at one end or point in a joints ROM thus making the stretch no longer easy, depends on your ability to tolerate stretched muscles, structure of joints and elasticity of muscles, usually held for 15-30s
ex) how far you can extend your arm across the front on your body

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

which stretch is most often recommended by fitness experts?

A

static stretching because its safe and more effective

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

dynamic stretching

A

the ability to move a joint through its ROM with little resistance, movements are fluid rather than jerky, and requires balance and coordination
ex) lunge walk

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

benefits of flexibility?

A

joint health, injury prevention, decreased delayed onset muscle soreness, and increased performance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

factors that influence flexibility?

A

age, gender, activity level, excess muscle or body fat, injuries, genetics, improper stretching, and weight training that stresses a decrease in ROM

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

what do collagen, elastin and titin do?

A

intertwined in our muscle tissue and effectively move the skeleton to help the muscle contract and relax

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

joint structure

A

the intersection of more than one bone

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

ballistic stretching

A

bouncing at an extreme ROM or point of discomfort (easy phase, developmental phase, bounce at the end point to allow the muscle to stretch even further)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

how is excess muscle a limiting factor when it comes to flexibility?

A

can prevent joints to move through the full ROM

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

developmental stretching

A

starting to feel some tension

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

drastic stretching

A

where you hold a stretch around 15-40s, most important phase because you are actively engaging all the muscle tendons

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

functional movement patterns

A

you may engage in the stretching of muscles and joints that is related to the movement patterns of your sport
ex) kicking patterns in soccer

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

what are the three main types of joints in the body?

A

diarthrodial, amphiarthrodial, and synarthrodial

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
diarthrodial joint
the most common and movable type of joint, most flexibility training focuses on increasing the ROM in these joints ex) knees, fingers, elbows
26
ball and socket joint
one of your bones has a ball at the end of it and a connector on the other end to provide us with movement (we have two in the human body) ex) shoulder and hip
27
saddle joint
responsible for all movements except rotation, provides stability to the bones and you cannot actively engage this joint (one area is located in the base of your thumb)
28
pivot joint
ROM is limited to rotation
29
hinge joint
limited to flexion /extension
30
flexion
decreasing the angle between the two bones
31
extension
increasing the angle between the two bones
32
amphiarthrodial joint
little movement | ex) vertebral cord
33
synarthrodial joint
no movement | ex) in your chest region in cartilage, intended to protect organs so no movement is a good thing
34
proprioceptive neuromuscular facilitation (PNF)
alternating contraction and relaxation of the agonist and antagonist muscles ex) pushing someone's leg under tension back towards their chest
35
disadvantage of the PNF?
its a 2 person technique
36
advantage of the PNF?
is the best way to increase flexibility and ROM in a short amount of time
37
agonist
the muscle you are working on | ex) when bending the elbow the biceps are agonist
38
antagonist
the muscle that opposes the action of the other | ex) as the tricep relaxes the bicep contracts
39
percentage of people that have low back pain?
80%
40
spinal cord
a collection of bones that run up your neck, upper, middle and low back that supports weight
41
attachment site
a site for other bones and muscles to attach and support (movement and structural support)
42
ways to encourage good back health?
lift with legs (larger muscle groups), elevated footrest, hold heavy objects close to your body, and practice straight standing posture
43
benefits of muscle fitness?
personal appearance, work and daily activities, and sports skills
44
the most common reason why people work on muscle fitness?
personal appearance
45
muscles cannot...?
turn into a fat cell and fat cells cannot turn into muscles
46
from a health standpoint strength helps to...?
maintain muscle mass, manage body composition, increase bone mineral content, and decreased injury risk
47
resting metabolism
amount of energy (calories) required at rest for proper cell function ex) breathing, circulating blood, basic brain functions
48
what does resting metabolism involve?
basic functions that we don't actively control and lowest amount of energy
49
bone mineral content
how strong your muscles are and how well they are going to perform throughout your lifespan
50
what does strength training provide?
an increase in muscle mass /efficiency and a decrease in body fat
51
androgens
male steroid based hormones
52
types of muscles?
smooth, cardiac and skeletal
53
smooth muscle tissue
long spindle shaped fibers containing only one nucleus that help make up some of your organs, involuntary muscle
54
cardiac muscle tissue
found only in the heart, involuntary muscle, specialized tissue and doesn't regenerate itself
55
skeletal muscle tissue
long, cylindrical shaped, multi nucleated, makes up thje largest part of the body (40% body mass) and functions to move the skeleton to perform movement patterns, voluntary control
56
skeletal muscle structure?
each of our muscles is broken up into bundles, each bundle is made up of muscle fibers, each fiber is formed by myofibrils and are composed of sarcomeres
57
fibers
primarily contribute to efficiency in the work that you do (can become stronger and allow you to endure more)
58
myofibrils
thin strands which help us generate force which allow you to move your skeletal muscles, comprised of sarcomeres
59
sarcomeres
small stacked striped units that appear due to actin and myosin filaments
60
actin and myosin filaments
exist within our muscles that sit in an alternating fashion, engage in the sliding filament theory (slide among one another), creating friction that we have to overcome which produces energy to move the skeletal parts of the body
61
the skeletal muscle is classified by which two factors?
the speed with which they contract and their main energy system
62
types of muscle fibers?
slow twitch oxidative fibers, fast twitch glycolytic fibers and fast twitch oxid-glyco fibers
63
slow twitch oxidative fibers
red muscle fibers that hold myoglobin (a substance in the blood that attracts oxygen), contract slowly and are involved in aerobic activities
64
fast twitch glycolytic fibers
white fibers (doesn't require oxygen), contract quickly but tire rapidly and are involved in anaerobic activities
65
fast twitch oxid-glyco fibers
pink fibers (in between fiber, uses oxygen), most beneficial, contracts faster than red fibers and slower than white fibers, and tires before red fibers but after white
66
functions of muscles?
movement, heat generation, postural maintenance, and joint stability
67
factors that determine strength?
heredity, muscle size, leverage, muscle mechanics, neural factors and fiber types
68
heredity
what influences everything else, limiting factor
69
hypertrophy
an increase in the size of cells and corresponds to muscular endurance
70
hyperplassia
an increase in the number of cells and corresponds to muscular strength
71
leverage
allows us to move weight /resistance and most levers in the body are third class
72
longer fulcrum to load =
less weight lifted (greater amount of effort required)
73
muscle mechanics
the time between phases as we elongate the tendons and muscles ex) like an elastic- the longer you hold it the less energy it will have, where as if you let it go right away there is more energy
74
quick stretch and immediate shortening =
increased force /weight lifted
75
static training exercises
isometric
76
isometric
the joint angle stays the same which means there's no change in the length of your muscles as your engaging it to contract (high force produced, lots of resistance, 0 change in ROM) ex) stationary solid objects, door sills i.e., carrying an object in front of you
77
dynamic training exercises (most common form)
isotonic, plyometrics, speed loading and isokinetic
78
isotonic
amount of resistance is changing through the ROM, muscle contracts and shortens /lengthens
79
what are the two phases of an isotonic contraction?
concentric and eccentric
80
concentric (positive phase)
muscle contracts and shortens, bulking up, and always moves against gravity ex) bicep curl
81
eccentric (negative phase)
muscle contracts and lengthens with gravity | ex) lowering a barbell in a bicep curl
82
plyometrics
quickly eccentrically loading a muscle and then at the end a concentric contraction occurs ex) box jumps
83
speed loading
increasing the resistance in a skill based movement usually in a weighted fashion ex) baseball players who warm up with a weighted bat (heavier resistance)
84
isokinetic
max resistance during a full ROM, continuous, typically done with a computerized system ex) rehab setting
85
progressive resistance exercise
increased strength by progressively increasing stress on the muscle
86
recommended rest in between sets?
3-5s rest = 50% recovery | 3-5min rest = full recovery
87
recommended rest in between workouts?
complete recovery = 48 hours
88
top good foods according to Ilsa?
ice cream, caffeine, red wine, chocolate, dirt and fish
89
added sugars
sugars and syrups put in foods during preparation or processing
90
average Canadians eat way too much...?
salt (recommended 1500mg)
91
what percentage of Canadians eat out everyday?
2%
92
essential nutrients
things your body needs to be consumed in your diet
93
macronutrients
a type of food required in large amounts of the diet | ex) proteins, fats, carbohydrates
94
micronutrients
major group of nutrients your body needs but in minuscule amounts ex) vitamins, minerals, water
95
calories
the amount of heat used to raise the temperature of water
96
calorie count on macronutrients?
carbohydrates- 4cal/g proteins- 4cal/g fats- 9cal/g alcohol- 7cal/g
97
metabolism
all our energy needs throughout the day
98
non essential amino acids
can be made by humans and is not essential to the human diet (there are 11)
99
essential amino acids
cannot be made by the body therefore must come from food (there are 9)
100
proteins
repairs, rebuilds, and replaces tissues, regulates the immune system, provides energy to make ATP
101
complete proteins
food sources that contain all of the essential amino acids
102
fats
increased flavor and palatability of food
103
mono saturated fats (the best)
the best fats for us to consume
104
polyunsaturated fats (ok)
a few molecules of particular fats that join together
105
saturated fats (bad)
found in processed and fried foods, stored in a liquid state at room temperature
106
trans fatty acids
hydrogenation of foods and found in processed foods
107
hydrogenation
processing of certain foods to increase the shelf life and change the texture)
108
artificial fats
an effort made by food producers to mimic artificial sweeteners by condensing natural fats (banned in Canada)
109
cholesterol
a non essential nutrient produced by our liver, can clog arteries and stop blood from flowing if too much is consumed
110
what are the two types of cholesterol?
high density lipoprotein (HDL)- good | low density lipoprotein (LDL)- bad
111
what is the "double negative" in correspondence to artificial fats?
that they provide no essential nutrients to your body and as they leave you body they take away the good nutrients in your body
112
recommended amount of trans fatty acids?
0 consumed
113
carbohydrates
easiest to breakdown /digest
114
what is digested CHO used as?
its used as glucose and the excess is stored as glycogen
115
saccharides
sugar
116
simple CHO
chains of 1-2 molecules
117
complex CHO
3 or more molecules
118
whole grains
three layered refined CHO
119
what are the three layers?
germ (inner), endosperm (outside of that layer), and the bran (outer most layer)
120
what do the outer layers contain?
the minerals and fibers
121
benefits of eating whole grains?
include the vitamins and minerals we need, it takes longer to digest, makes you feel fuller, and it takes longer for our blood sugar to spike
122
fiber
indigestible and helps regulate the body's use of sugars
123
dietary fiber
can consume these in a water insoluble format or a water soluble format
124
water soluble
absorbed water as it gets into our system which helps us absorb the important nutrients
125
functional fiber
the fiber you add to your diet as a supplement, usually comes in a bottle, mostly water soluble (need to drink extra liquids when taking this)
126
recommended fiber intake
males- 38g per day | females- 25g per day
127
what food source has the most fiber?
black beans
128
average Canadian intake of CHO?
225-325g of CHO

kinesiology 1000 pt. 2 (1 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions