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Kinesiology 2050 > Chapters 1-8 > Flashcards

Chapters 1-8 Flashcards

1
Q

What is the leading cause of death?

A

Cardiovascular diseases

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2
Q

What is bodily movement produced by skeletal muscle called?

A

Physical activity

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3
Q

What does physical activity reduce the risk of?

A

It reduces the risk of dying

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4
Q

How many steps a day do you need to be ranked as an active category adult?

A

10,000 - 12,500 steps a day

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5
Q

What is the greatest benefit of being physically fit?

A

It improves overall health

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6
Q

Most of the behaviors people adopt in life are from where or what?

A

Our Environment

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7
Q

What is instant gratification?

A

To give yourself satisfaction but not think about the long term effects (Unhealthy habits)

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8
Q

Habits are most likely to be spread or repeated when what?

A

When we reward ourselves

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9
Q

What is a smart goal?

A

Specific, Measurable, Achievable, Relevant, and Time

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10
Q

Faulty nutrition plays a crucial role in the development and progression of what diseases?

A

Cardiovascular diseases, cancers, obesity, diabetes, osteoporosis

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11
Q

What is the difference between saturated fat and unsaturated fat?

A

Saturated fats raise both HDL and LDL Cholesterol. Unsaturated fat help lower blood cholesterol.

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12
Q

What is RDA

A

Recommended daily allowances

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13
Q

What is DRI?

A

Dietary Reference Intake

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14
Q

What is DV?

A

Daily values

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15
Q

What is EAR?

A

Estimated average requirements

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16
Q

What is AI

A

Adequate Intakes

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17
Q

What is UL?

A

Tolerable Upper Intake Levels

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18
Q

What are probiotics and how do they work?

A

Probiotics can be found in yogurt, They are friendly microbes that that help rebalance natural intestinal bacteria

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19
Q

What are antioxidants and where are they found.

A

Antioxidants absorb free radicals before they cause damage, They are found in foods like vitamins and so.

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20
Q

What are the benefits of multivitamins?

A

Multivitamins help your immune system, boos energy levels, promote healthy hair, skin, and nails.

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21
Q

What does body composition compose of?

A

Bone, Fat, and Muscle

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22
Q

What assessment do we use for body analysis?

A

DXA, Hydrostatic, Air Displacement, Anthropometric, Skinfold Thickness, Bioelectrical, and BMI

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23
Q

What are the Essential and Storage fat % for Men and Women?

A

3% essential fat for men and 12 % for women. There is no difference in storage fat between men and women.

24
Q

What are the 2 different types of fat?

A

Subcutaneous and Visceral fat

25
Q

Know BMI Chart classifications

A

<18.5 Underweight. 18.5-24.99 Acceptable. 25.0-29.99 Overweight. 30.0- 40.0 obesity.

26
Q

What are the benefits of an exercise program?

A

Increasing Muscle Mass

27
Q

What is wrong with typical U.S Diets?

A

Too high in calories, sugars, and saturated and trans fats.

28
Q

Recommended fiber intake for adults under the age of 50?

A

Women is 25 grams per day and men is 38 grams per day

29
Q

How much trans fat do we need

A

0

30
Q

What are the 3 types of fatty acids?

A

Saturated, Unsaturated, and Trans

31
Q

What are proteins made up of?

A

20 Types of Amino Acids

32
Q

What is DXA?

A

DXA uses x-ray energy to measure total body fat mass, fat distribution, and bone density

33
Q

Where do they check men and woman for skinfold thickness measurements?

A

Men get checked in chest, abdominal, and thigh. Women get checked tricep, Suprailium, and thigh

34
Q

During the past 3 decades the rate of obesity in the u.s has done what?

A

It has Increased

35
Q

Obesity is defined as BMI number equal to or above what number?

A

30

36
Q

Obesity increases the risk for what other diseases

A

Heart disease, type 2 diabetes, and other chronic illnesses

37
Q

Eating disorders are characterized as what

A

intense fear of becoming fat- thought ti stem from environmental pressures

38
Q

The key to maintain weight loss successfully is what?

A

Nutrition

39
Q

The recommended amount of daily physical activity for people who struggle with weight management is what?

A

60 to 90 minutes daily

40
Q

What are all the benefits of aerobic training?

A

-Higher maximal oxygen intake
-Increase in oxygen-carrying capacity of blood
-Decrease in resting heart rate
-Increase in cardiac output and stroke volume

41
Q

Cardio respiratory endurance is determined by what

A

Oxygen uptake

42
Q

What are all the assessment techniques for aerobic assessment

A

-1.5 mile run test
-1.0 mile walk test
-step test
-astrand-rhyming test
-12-minute swim test

43
Q

The recommendation of duration for each cardiorespiratory session is

A

20-60 minutes per session

44
Q

The hand grip test is an example of what type of test

A

Muscular Strength

45
Q

The ability of a muscle to exert some max force repeatedly is a form of what?

A

Muscular Strength

46
Q

What is the difference of eccentric and concentric contraction

A

Eccentric: Positive resistance
Concentric:Negative resistance

47
Q

What is the difference between a set and a rep?

A

Sets: 2-4 per workout
Rep: repetition of 1 workout

48
Q

For health fitness the recommended amount of reps for an adult per set is what? (between 2 numbers)

A

8 to 12 reps

49
Q

Muscular flexibility is defined as what

A

The achievable range of motion at a joint or group of joints without causing injury

50
Q

What are the benefits in good flexibility?

A
  • Maintains healthy muscles and joints
    -Improves mental health
    -Relives Muscle cramps
    -Improves posture and prevents low back pain
    -Removes Chronic Pain
    -Enhances quality of life
    -Promotes healthy muscles and joints
    -Leads to greater freedom of movement
    -Makes activities of daily living easier
51
Q

What are the factors that affect flexibility ?

A

-Joint Structure
-Adipose Tissue
-Muscular elasticity and genetics
-Body temperature
-Age
-Gender
-Level of physical activity

52
Q

The most significant contributors to the deterioration of flexibility are

A

Sedentary Living

53
Q

When performing stretching exercises the intensity should be what?

A

To the point of feeling tightness in the stretched are or mild discomfort

54
Q

What are all the contributing factors to lower back pain

A

-Physical Inactivity
-Poor Posture and body mechanisms
-Excessive body weight
-Physiological stress

55
Q

On the slides when is the best time to stretch ?

A

After exercise

Kinesiology 2050 (2 decks)

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