day 1 - fundamentals of kinesiology Flashcards
what causes muscle soreness
micro tears in muscle fibers
NOT lactic acid buildup
what causes performance differences between males and females
testosterone levels
what is the main macronutrient to consume during low-intensity activity
lipids!
carbs for high-intensity activity
kinesiology (def)
the study of human movement
anatomy (def)
the study of the structures of the human body
study of STRUCTURES
biomechanics (def)
the study of mechanical (newtonian) laws relating to human movement
physiology, general (def)
the study of normal, or resting, function of humans including cells, tissues, organs, and organ systems
study of FUNCTION
physiology, exercise/work/applied (def)
the study of human function during acute + chronic physical activity (all the time besides resting)
health related physical fitness (5 pillars
1) cardiorespiratory fitness
2) muscular strength
3) muscular endurance
4) flexibility
5) body composition
cardiorespiratory fitness (CRF) (def)
ability to do continuous work based on aerobic metabolism (aka aerobic fitness)
aerobic metabolism: ability to transport + utilize oxygen to assist in the production of cellular ATP
how to assess cardiorespiratory fitness
- maximal tests (1.5 mile run)
- submaximal tests (1 mile jog or cycling w/heart rate)
- non-excercising tests (very much the least accurate)
muscular strength (def)
a muscle or muscle group’s ability to generate maximal force (NOT power)
work (equation)
work = force * distance
how much work can you do?
power (equation)
power = work/time
how fast can you do the work?
how to assess muscle strength
hand grip strength test
free-weight one-repetition max (1 RM) – way to risky from a trainer’s perspective
muscle endurance (def)
a muscle or muscle group’s ability to repeatedly generate submaximal levels of force
fatigue (def)
when you can NO LONGER do what you are doing anymore (ex. simply cant keep squeezing grip strength thing forever, you are gonna get fatigued)
how to assess muscle endurance
- maximal repetitions with set resistance or weight (ABSOLUTE)
- percent body weight repetitions – ex. squatting 75% of body weight for as many reps as possible (RELATIVE)
- % 1RM (must do 1RM first, very risky)
flexibility (def)
ability to move joints through an applied range of motion (ROM)
body composition (def)
comparison of types and amounts of varied body tissue types (usually fat-free vs. fat mass)
body mass index – BMI (def)
BMI = kg/m(meters)^2
what DOES body mass index measurement work for
general health risk in populations (higher risk, no risk, higher risk)
what DOESNT body mass index measurement work for
- determining health
- determining obesity
- active populations
how is body composition calculated
calculated as a percentage of total body mass
how to assess body composition
from most to least accurate:
- underwater weighing, dual x-ray, air displacement
- skinfold measurements
- electronic measurements
ALL ARE BIG ESTIMATIONS
