Intro Kinesiology Midterm Flashcards
Behaviors to promote wellness
- Maintain healthy body weight and healthy diet
- stress management
- avoid tobacco, drugs, and limit alcohol consumption
- remain physically active-use it or lose it
self-efficacy
The belief in one’s ability to take action and perform a specific task
extrinsic motivation
Performing a behavior/activity for a reward to avoid punishment
intrinsic motivation
Engaging in a behavior because it is personally rewarding
“regular exercise”
any planned, physical activity aimed at improving physical fitness. Performed 3-5 Days per week for 20-60 min per session
How often should strength training be done?
twice per week
How often should stretching be done per week?
2-3 times per week
moderate intensity
- noticeable increase in heart rate/breath rate
- can be done comfortably for 30-45 min
vigorous intensity
- significant increase in heart rate and breath rate
- inability to talk while exercising
What is the goal of physical training/ activity?
- produce long term changes, and improve body functioning
- immediate changes to long-term benefits
- adaptation to stress
- learn movement skills
- improve quality of life by completed activities of daily living (ADL)
What are the 5 components of physical fitness?
- Cardiovascular endurance
- Muscular strength
- Muscular endurance
- Flexibility
- Body composition
FITTE Principle
Frequency Intensity Time Type Enjoyment
What are the 4 principles of fitness?
Progressive Overload
Specificity
Reversibility
Individual Differences
progressive overload
highly individual
-body must be placed under increasing stress in order to produce long-term adaptation and desired fitness outcomes
specificity
-to improve a particular fitness component or skill, one must perform exercises/ activities specifically aimed at improving that component
reversibility
cardiovascular vs strength losses
the body adjusts to increased levels of inactivity just as it does to increasing activity
(50% of fitness gains are lost within 2 months of physical inactivity)
individual differences
each individual responds differently to training
therefore, no one program is appropriate for everybody
What are the immediate effects of exercise?
^heart rate (HR)
^blood pressure (BP)
^body temperature
^oxygen consumption
What are the long term effects of exercise?
- improved body composition, muscular strength and endurance
- increased efficiency of cardiovascular system
- improved mental well being
Light exercise intensity guidelines
<50% maximum HR
Moderate exercise intensity guidelines
50-70% Maximum HR
Vigorous exercise intensity guidelines
> 70% maximum HR
What’s an objective measurement of exercise intensity?
HR
-measured in beats per minute (bpm)
Predicting maximal HR
220-age
Prescribing exercise intensity
50-85% of maximal HR
What are two subjective measurements of exercise intensity?
Rate of perceived exertion (RPE)
-Scale used to determine what intensity someone feels they are working at
Talk Test
L: able to hold convo
M: able to talk but not sing
V: unable to hold convo
What is a profession?
A specialized occupation that requires mastery of knowledge and meeting set standards
professional organizations
Provide current research, conferences, certifications, workshops and a code of ethics
scholarly journals
-a collection of research studies, reports and practical articles pertaining to a specific profession or field
What is exercise physiology?
The scientific study of short and long term effects of physical activity on the body
What are the goals of ex phys?
Know 2
- Enhance sport performance and training
- Improve physical fitness
- Promote health through therapeutic exercise
- Understand physiological changes produced by physical activity
Three body systems focused on in ex phys research
Cardiovascular system
Respiratory system
Muscular system
Ex phys research methods: body composition
Skin fold measurement
Underwater weighing
BMI
BMI equation
703 • weight (lbs) / height (in)2
BMI Standards
Underweight: <18.5
Normal weight: 18.5-24.9
Overweight: 25-29.9
Obese: 30 or greater
Ex phys research methods: cardiovascular endurance
VO2 max test
VO2 max test
Measures the body’s ability to transport and utilize oxygen during exercise
Oxygen consumption
(Measured in VO2) is the amount of oxygen taken into the body and utilized
Graded exercise test (GXT)
Doesn’t measure oxygen consumption
What’s the purpose of the VO2 max test?
- assess cardiovascular fitness and aerobic endurance
- determine the presence of absence of heart disease
- develop and exercise prescription
Pedagogy
The study of theories and application of teaching methods
“The art and science of teaching”
Goals of pedagogy (know 2)
- Use class time optimally
- Provide effective learning equipment
- Help students achieve success, and challenge them to higher levels of skill development
What is physical education (PE)?
PE teaches students how their bodies move and how to perform a variety of physical activities
Adapted physical education
Skill interaction and exercise that has been modified so that all students may participate
Must include
- motor skills
- fundamental skills
- sport and game skills
Curriculum
Subjects that comprise a course of study
Elective curriculum
Allows learners to choose one activity from a wide selection of activities/sports
Fitness curriculum
Emphasizes the five components of fitness
Sport education
Students learn sport related movements
Students can be assigned as captains, coaches, officials
Wilderness & adventure
Canoeing, wall climbing, hiking, first aid, etc.
Coaching settings (community)
YMCA
youth sport programs
Coaching settings (institutional)
Private or public school/college
Coaching settings (commercial)
Professional sports
National/Olympic
1st stage ore contemplation “I won’t/I can’t”
Don’t think they have a problem
May be unaware of the risks associated with behavior
Cons outweigh pros
2nd stage contemplation “I might”
Those in this stage know they have a problem; and intend to take action within 6 months
Benefits of change are acknowledged, but cons still outweigh pros
3rd stage preparation “I will”
Someone plans to take action in the next month, or has begun to make small changes
Not yet engaging in consistent healthy behavior
4th stage action “I am”
This win this stage outwardly modifies their behavior and environment
This stage requires the most commitment, and risk of relapse is HIGH
5th stage maintenance “I have”
A healthier lifestyle has been maintained for 6 months
Lapses may occur/have occurred but quick reestablishment has been present
This stage can last months or years
6th stage termination
Final, exiting stage of change
No risk of lapse into old behavior
Total self-efficacy with regard to their target behavior
