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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
Know BMI Chart classifications
<18.5 Underweight. 18.5-24.99 Acceptable. 25.0-29.99 Overweight. 30.0- 40.0 obesity.
26
What are the benefits of an exercise program?
Increasing Muscle Mass
27
What is wrong with typical U.S Diets?
Too high in calories, sugars, and saturated and trans fats.
28
Recommended fiber intake for adults under the age of 50?
Women is 25 grams per day and men is 38 grams per day
29
How much trans fat do we need
0
30
What are the 3 types of fatty acids?
Saturated, Unsaturated, and Trans
31
What are proteins made up of?
20 Types of Amino Acids
32
What is DXA?
DXA uses x-ray energy to measure total body fat mass, fat distribution, and bone density
33
Where do they check men and woman for skinfold thickness measurements?
Men get checked in chest, abdominal, and thigh. Women get checked tricep, Suprailium, and thigh
34
During the past 3 decades the rate of obesity in the u.s has done what?
It has Increased
35
Obesity is defined as BMI number equal to or above what number?
30
36
Obesity increases the risk for what other diseases
Heart disease, type 2 diabetes, and other chronic illnesses
37
Eating disorders are characterized as what
intense fear of becoming fat- thought ti stem from environmental pressures
38
The key to maintain weight loss successfully is what?
Nutrition
39
The recommended amount of daily physical activity for people who struggle with weight management is what?
60 to 90 minutes daily
40
What are all the benefits of aerobic training?
-Higher maximal oxygen intake -Increase in oxygen-carrying capacity of blood -Decrease in resting heart rate -Increase in cardiac output and stroke volume
41
Cardio respiratory endurance is determined by what
Oxygen uptake
42
What are all the assessment techniques for aerobic assessment
-1.5 mile run test -1.0 mile walk test -step test -astrand-rhyming test -12-minute swim test
43
The recommendation of duration for each cardiorespiratory session is
20-60 minutes per session
44
The hand grip test is an example of what type of test
Muscular Strength
45
The ability of a muscle to exert some max force repeatedly is a form of what?
Muscular Strength
46
What is the difference of eccentric and concentric contraction
Eccentric: Positive resistance Concentric:Negative resistance
47
What is the difference between a set and a rep?
Sets: 2-4 per workout Rep: repetition of 1 workout
48
For health fitness the recommended amount of reps for an adult per set is what? (between 2 numbers)
8 to 12 reps
49
Muscular flexibility is defined as what
The achievable range of motion at a joint or group of joints without causing injury
50
What are the benefits in good flexibility?
- 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
What are the factors that affect flexibility ?
-Joint Structure -Adipose Tissue -Muscular elasticity and genetics -Body temperature -Age -Gender -Level of physical activity
52
The most significant contributors to the deterioration of flexibility are
Sedentary Living
53
When performing stretching exercises the intensity should be what?
To the point of feeling tightness in the stretched are or mild discomfort
54
What are all the contributing factors to lower back pain
-Physical Inactivity -Poor Posture and body mechanisms -Excessive body weight -Physiological stress
55
On the slides when is the best time to stretch ?
After exercise

Kinesiology 2050 (2 decks)

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