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Kin 163 > Chapter 2 > Flashcards

Chapter 2 Flashcards

1
Q

Health people 2010 states that how many people do not engage in recommended amounts of activity

How many are not active at all

A

55% of US adults

25%

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2
Q

What is the recommendation for activity in minutes/week

Low
Medium
High

A

Less than 150mins/week

150 - 300 minutes/week

More than 300 minutes/week

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3
Q

What is the current % of obesity

A

35%

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4
Q

What is the surgeon general recommendation

A

Expend 150 calories - equivalent to 30 mintues of brisk walking most days

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5
Q

What are the recommendations for health and weight management

A

Engage in 60 or more minutes daily, 4 days of activity to prevent unhealthy weight gain

Engage in 60 - 90 minutes dailys, 4 days to sustain weight loss

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6
Q

What are the 5 components to health related fitness

A 
Cardio respiratory endurance
Body composition
Muscular strength
Muscular enduance
Flexibility
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7
Q

Cardio respiratory endurance is…

A

the ability of the body to perform:

prolonged
large muscle
dynamic exercise
at moderate to high levels of intensity

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8
Q

What is body composition

A

the proportion of fat and fat free mass in the body

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9
Q

What comes under musculoskeletal fitness

A

Muscular strength

Muscular endurance

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10
Q

Muscular strength is…

A

The amount of force a muscle can produce with a single maximal effort

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11
Q

Muscular endurance is..

A

The ability of a muscle or group of muscles to remain contracted or to contract repeatedly

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12
Q

The accronym for skill related components of fitness is

A

CRAP BS

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13
Q

Components of skill related components of fitness are…

A 
Coordination
Reaction time
Agility
Power
Balance
Speed
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14
Q

What is the specificity principle

A

To develop a particular fitness component
Perform exercises specifically designed for that compnent
E.g. Slow twitch vs fast twitch

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15
Q

White muscle fibre =

A

Fast twitch

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16
Q

Red muscle fibre =

A

Slow twitch

17
Q

What is the progressive overload principle

A

Placing increasing amounts of stress on the body causing adaptations that improve fitness = progression is critical

18
Q

What is the FITT principle stand for

A 
Frequency = how often
Intensity = how hard
Time = How long
Type = mode of activity
19
Q

What is the standard way of working out max heart rate

A

220 - age

20
Q

Low intensity exercise =

What does it improve

A

60 % of MHR

Improves health but may not be very beneficial for improving physical fitness

21
Q

Moderate intensity is…

High intensity is…

A

70%

85%

22
Q

In swimming how many heart beats is the difference between on land and in water

Why

A

13 beats lower

Water cools you down so MHR is lower than on land

23
Q

Alternative formula for:

Males
Females
Water

A

205 - age

220 - age

207 - age

24
Q

HRR method

A

220 - age (or alternate method)
Resting heart rate = ?

HRR = (MHR - RHR) x 0.7 + (RHR)

25
Q

World class marathoners have a RHR of…

A

30 - 40

26
Q

What is the caloric expenditure

What is the liters of O2 per minute at rest

What is the liters of O2 per minute in exercise

A

5 calories per liter of O2

0.2 - 0.3 liters of O2 per minute at rest

2 - 5 liters of O2 per mintue in exercise

27
Q

VO2 max is…

A

the best indicator of aerobic fitness

28
Q

Calorific tansformation is…

A

4.82 calories

29
Q

Reversibility principle is…

A

Fitness improvements are lost when demands on the body are lowered

50% of fitness improvements may be lost within 2 months

30
Q

Individual differences principle is…

A

Large differences in ability to attain high levels of fitness, body composition and sports skills

31
Q

Who is most fit???

Male, 6 ft 180lbs, VO2 max 3L

Female, 5 ft 130lbs, VO2 max 2.5L

A

3L x 1000 = 3000ml
180 / 2.2 = 81.8kg
3000 / 81.8 = 36.6 ml/kg/min

2.5 x 1000 = 2500
130 / 2.2 = 59.1
2500 / 59.1 = 42.3 ml/kg/min

Women is fitter

32
Q

Women have a higher…

Why?

A

Resting heart rate due to lower blood volume

33
Q

What are the 4 factors as to why there are gender differences in daily expenditure

A

Size requirement
Food consumption
Women have greater fat stores
Body composition = more muscle requires greater intake

34
Q

Racial differences is usually seen as

A

Genetic influence between Aerobic vs anaerobic

35
Q

What is the aerobic influence %

A

92%

36
Q

What is the anaerobic influence %

A

0.86%

37
Q

What are the 3 main things when designing a program

A

Medical clearance
Fitness assessment
Setting SMART goals

38
Q

What does SMART stand for

A 
Specific
Measureable
Attainable
realistic
Time frame specific
39
Q

What are the 4 Training basic guidelines

A

Apply specificity
Avoid Overtraining
Warm up - workout - cool down
Make it a regular part of your lifestyle

Kin 163 (17 decks)

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