day 1 - fundamentals of kinesiology

Question 1

what causes muscle soreness

Answer 1

micro tears in muscle fibers

NOT lactic acid buildup

Question 2

what causes performance differences between males and females

Answer 2

testosterone levels

Question 3

what is the main macronutrient to consume during low-intensity activity

Answer 3

lipids!

carbs for high-intensity activity

Question 4

kinesiology (def)

Answer 4

the study of human movement

Question 5

anatomy (def)

Answer 5

the study of the structures of the human body

study of STRUCTURES

Question 6

biomechanics (def)

Answer 6

the study of mechanical (newtonian) laws relating to human movement

Question 7

physiology, general (def)

Answer 7

the study of normal, or resting, function of humans including cells, tissues, organs, and organ systems

study of FUNCTION

Question 8

physiology, exercise/work/applied (def)

Answer 8

the study of human function during acute + chronic physical activity (all the time besides resting)

Question 9

health related physical fitness (5 pillars

Answer 9

1) cardiorespiratory fitness
2) muscular strength
3) muscular endurance
4) flexibility
5) body composition

Question 10

cardiorespiratory fitness (CRF) (def)

Answer 10

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

Question 11

how to assess cardiorespiratory fitness

Answer 11

• maximal tests (1.5 mile run)
• submaximal tests (1 mile jog or cycling w/heart rate)
• non-excercising tests (very much the least accurate)

Question 12

muscular strength (def)

Answer 12

a muscle or muscle group’s ability to generate maximal force (NOT power)

Question 13

work (equation)

Answer 13

work = force * distance

how much work can you do?

Question 14

power (equation)

Answer 14

power = work/time

how fast can you do the work?

Question 15

how to assess muscle strength

Answer 15

hand grip strength test

free-weight one-repetition max (1 RM) – way to risky from a trainer’s perspective

Question 16

muscle endurance (def)

Answer 16

a muscle or muscle group’s ability to repeatedly generate submaximal levels of force

Question 17

fatigue (def)

Answer 17

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)

Question 18

how to assess muscle endurance

Answer 18

• 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)

Question 19

flexibility (def)

Answer 19

ability to move joints through an applied range of motion (ROM)

Question 20

body composition (def)

Answer 20

comparison of types and amounts of varied body tissue types (usually fat-free vs. fat mass)

Question 21

body mass index – BMI (def)

Answer 21

BMI = kg/m(meters)^2

Question 22

what DOES body mass index measurement work for

Answer 22

general health risk in populations (higher risk, no risk, higher risk)

Question 23

what DOESNT body mass index measurement work for

Answer 23

• determining health
• determining obesity
• active populations

Question 24

how is body composition calculated

Answer 24

calculated as a percentage of total body mass

Question 25

how to assess body composition

Answer 25

from most to least accurate:

• underwater weighing, dual x-ray, air displacement
• skinfold measurements
• electronic measurements

ALL ARE BIG ESTIMATIONS