KIN 262 Midterm Study Guide

Question 1

What are The Dimensions of Wellness (9 of them)?

Answer 1

physical wellness
emotional wellness
Intellectual wellness
intrapersonal wellness
cultural wellness
spiritual wellness
environmental wellness
financial wellness
occupational wellness

Question 2

What are the 4 key areas that The Pan-Canadian Public Health Network (PNH) are using to tackle obesity?

Answer 2

1. Healthy weights- understand the overall impact of obesity on Canadian children
2. Physical activity- work toward a coordinated effortto increase physical activity and reduce sedentary behaviour
3. Healthy eating- look at ways to increase the availability of nutritious foods and decrease the marketing of foods that are unhealthy to children
4. Supportive environment- make social and physcal environments where children live, learn, and play more supportive of physical activity and healthy eating

Question 3

sedentary

Answer 3

physical inactive; literally, “sitting”

Question 4

What are behaviours that contribute to wellness?
(from textbook)

Answer 4

*Be physically active
*choose a healthy diet
*maintain a healthy body weight
*manage stress effectively
*avoid tobacco and drug use and limit alcohol consumption
*protect yourself from disease and injury
*take other steps toward wellness

Question 5

describe physical wellness and give an example

Answer 5

your body’s overall condition, including the presence or absence of disease and also your fitness level and ability to care for yourself
ex. eating welling, exercising and avoiding harmful habits

Question 6

describe emotional wellness and give an example

Answer 6

reflects your ability to understand and deal with your feelings.
ex. Optimism, trust and self esteem

Question 7

describe intellectual wellness and give an example

Answer 7

constantly challenging your mind. An active mind is essential because it detects problems and finds solutions.
ex. openness to new ideas, capacity to question, critical thinking

Question 8

describe interpersonal wellness and give an example

Answer 8

requires participating in and contributing to your community and society and ties into relationships.
ex. communication skills, capacity for intimacy, maintain satisfying relationships

Question 9

describe cultural wellness and give an example

Answer 9

refers to the way you interact with others who are different from you in terms of ethnicity, religion, gender, sexual orientation, age and customs.
ex. creating relationships with those who are different from you while maintaining own identity

Question 10

describe spiritual wellness and give an example

Answer 10

possess a set of guiding beliefs, principles, or values that give meaning and purpose to your life esepcially in difficult times.
ex. capacity for love, compassion, forgiveness

Question 11

describe environmental wellness and give an example

Answer 11

defined by the livability of your surroundings. Personal health depends on the health of the planet.
ex. having abundant, clean and natural resources, recycling

Question 12

describe financial wellness and give an example

Answer 12

refers to your ability to live within your means and manage your money in a way that gives you peace of mind.
ex. having a basic understanding of how money works, avoiding debt

Question 13

describe occupational wellness and give an example

Answer 13

refers to the level of happiness and fulfillment you gain through your work.
ex. enjoying what you do, feeling valued by your manager

Question 14

What were the top 2 causes of death in Canada in 2019?

Answer 14

1. Cancers– 80,152
2. Diseases of the heart– 52,541

Question 15

What is the highest factor affecting academic performance in college/university students?

Answer 15

stress (41.9% of students affected)

next is anxiety (34.6%)

Question 16

What is self efficacy?

Answer 16

the belief in one’s ability to take action and perform a specific behaviour

Question 17

What is locus of control?

Answer 17

the figurative “place” a person designated as the source of responsibility for the events in their life

Question 18

target behaviour

Answer 18

an isolated behaviour selected as the object of a behaviour change program

Question 19

Lifestyle management step #1– Getting serious about Your Health

Answer 19

Before you can change a wellness related behaviour, you have to know that the behaviour is problematic and that you can change it. To make good decisions you need info about relevant topics and issues, including resources

-examine your current health habits
-choose a target behaviour
-learn about your target behaviour
-find help

Question 20

Lifestyle management step #2–Building Motivation to Change

Answer 20

knowledge is needed for behaviour change, but that isn’t enough to make people act. To succeed, you need to be motivated and know that even though an active lifestyle may seem difficult, it may be required.

-examine the pros and cons of change
-boost self efficacy
-identify and overcome barriers

Question 21

Lifestyle management step #3–Enhancing you Readiness to Change

Answer 21

The transtheoretical or “stages of change” model is an effective approach to lifestyle self-management. according to this model, you move through the stages as you work to change your target behaviours. It is important to determine your current stage to work to progress.

Question 22

What are the 6 stages of change out of the textbook?

Answer 22

*precontemplation
*contemplation
*preparation
*action
*maintenance
*termination

Question 23

Precontemplation

Answer 23

people at this stage do not think they have a problem and do not intend to change their behaviour.

may have been unsuccessful in the past or may be unaware of the risks

Question 24

Contemplation

Answer 24

People at this stage know they have a problem and intend to take action within 6 months.

They know the benefits of behaviour change but worry about the costs and barriers.

Question 25

Preparation

Answer 25

People at this stage plant to take action within a month or may already have begun to make changes in their behaviour. They may be engaging in their new, healthier behaviour but not yet regularly or consistently.

Question 26

Action

Answer 26

During this stage people outwardly modify their behaviour and their environment. People at this stage are at risk to reverting to old, unhealthy patterns of behaviour but they may be reaping the positive rewards of change.

Question 27

Maintenance

Answer 27

People at this stage have maintained their new, healthier lifestyle for at least 6 months. Lapses may have occurred but people in maintenance have be successful in quickly re-establishing the positive behaviour.

Question 28

Termination

Answer 28

People at this stage have excited the cycle of change and are no longer tempted to lapse back into their old behaviour They have a new self image and total self efficacy with regards to their target behaviour

Question 29

How does the textbook suggest to Deal with Relapse? (lifestyle management step #4)

Answer 29

1. Forgive yourself 2. Give yourself credit for the progress you have already made 3. Move on

Question 30

Lifestyle Management #5– Developing Skills for Change (Creating a Personalized Plan)

Answer 30

1. Monitor Your Behaviour and Gather Data 2. Analyze the Data and Identify Patterns 3. Be “Smart” about Setting Goals 4. Devise a Plan of Action 5. Make a Personal Contract

Question 31

What does SMART stand for in goals?

Answer 31

Specific Measurable Attainable Realistic Time Frame Specific

Question 32

Lifestyle management #6– Putting Your Plan into Action

Answer 32

This stage requires commitment and resolve to stick with the plan no matter what temps you. make sure your environment is change-friendly and try to obtain as much support from others as possible Keep track in a journal and reward yourself

Question 33

Lifestyle management step #7– Staying with it

Answer 33

Sources that block progress: -social influences -levels of motivation and commitment -choice of techniques and level of effort -stress barrier -procrastination, rationalization and blaming

Question 34

Skill-(Neuromuscular) Related Components of Fitness

Answer 34

Speed Agility Balance Power Coordination Reaction and Movement Time

Question 35

Physical activity

Answer 35

body movement carried out by the skeletal muscles that require energy

Question 36

Exercise

Answer 36

Planned, structured, repetitive movement intended to improve or maintain physical fitness

Question 37

How much physical activity is enough?

Answer 37

Most experts agree that some physical activity is better than none, but more is better, as long as it does not result in injury If weight management is a goal start with 30 mins of moderate to vigorous activity at least 5 days per week (minimum) Try to raise activity level to 60-90 mins per day or more

Question 38

What are the 5 Health-related fitness components?

Answer 38

*Cardiorespiratory endurance *Muscular strength *Muscular endurance *Flexibility *Body Composition

Question 39

Cardiorespiratory endurance

Answer 39

the ability to perform prolonged, large muscle, dynamic exercise at moderate to high levels of intensity

Question 40

Muscular Strength

Answer 40

is the amount of force a muscle can produce with a single maximum effort

Question 41

Muscular Endurance

Answer 41

is the ability to resist fatigue and sustain a given level of muscle tension--that is, to hold a muscle contraction for a long period of time or to contract a muscle over and over again

Question 42

Flexibility

Answer 42

is the ability to move the joints through their full range of motion

Question 43

Body Composition

Answer 43

refers to the proportion of fat and fat-free mass (muscle, bone and water) in the body

Question 44

What are the Principles of Physical Training?

Answer 44

*specificity *Progressive overload *Reversibility *Individual Differences

Question 45

Specificity

Answer 45

*You must perform exercises designed specifically for that component *Weight training develops muscular strength but is less effective for developing cardiorespiratory endurance or flexibility *also refers to skill related components (in order to get good at tennis, you must practice tennis)

Question 46

Progressive Overload

Answer 46

*When the body is stressed by a greater-than-normal amount or intensity of exercise, the body adapts and improves fitness. The amount of new activity added above a person's usual, is called overload *When this stress is increased progressively, fitness continues to improve. *Too little (will have no effect) or too much (may cause injury and problems) can be a dangerous route, so the amount of overload is important

Question 47

How do you find the proper amount of overload to maintain or improve fitness?

Answer 47

Using the 5 dimensions, represented in the FITT-VP acronym: Frequency--how often Intensity--how hard Time--how long (duration) Type--mode of activity Volume--how much (frequency x intensity x time) Progression--how a program advances over time

Question 48

Reversibility

Answer 48

*Fitness is a reversible adaptation. The body adjusts to lower levels of physical activity in the same way it readjusts to higher levels *When a person stops exercising, some fitness improvements are lost in as little as 2 weeks *strength fitness is resilient (can be maintained by doing it once a week) while cardio can be lost in a couple days or weeks

Question 49

Individual Differences

Answer 49

*from a physical standpoint we are not created equal *There are differences in our ability to improve fitness, achieve a desirable body composition, and learn and perform sports skills *There are limits on adaptation--the potential for improvement--of any human body (such as the bodies ability to transport oxygen can only be improved by about 5-25% through endurance training)

Question 50

Designing Your Own Program Steps

Answer 50

-Getting Medical clearance -Assessing yourself -Setting goals -Choosing activities for a balanced program

Question 51

What does it mean to train the way you want your body to change?

Answer 51

In order to get the success you want you need to train the specific components that are going to give you this success. To have a more muscular build, you need to lift weights to be more flexible, do stretching

Question 52

Cardiorespiratory System

Answer 52

The system that circulates blood through the body; consists of the heart, blood vessels and respiratory system

Question 53

What are the benefits of Cardiorespiratory endurance?

Answer 53

-Improved cardiorespiratory functioning -improved cellular metabolism -reduced risk of chronic disease -better control of body fat -improved immune function -improved psychological and emotional well being

Question 54

What are the assessment tests for cardiorespiratory fitness?

Answer 54

-the 1.6 km walk test -the 3 minute step test -the 2.4 km run/walk test -the beep test -12 minute swim test

Question 55

FITT-VP Equation for Cardiorespiratory Endurance

Answer 55

Frequency— accumulating at least 150 mins per week of moderate to vigorous physical activity is enough to promote health. experts recommend exercising 3-5 days per week to build cardiorespiratory endurance. Intensity—Intensity is the most important factor for increasing aerobic fitness. You must exercise intensely enough to stress your body so that fitness improves. This involved our target heart rate and heart rate reserve. Talk test and Ratings of perceived exertion. Time—a total of 30-60 mins of exercise is recommended, taking place in a single session or in multiple sessions last 10 mins or more. To improve cardio endurance during a low to moderate intensity activity you should exercise 45-60 mins but for high intensity a duration of 20 mins is good Type—cardio endurance exercises include activities that involve the rhythmic use of large muscles groups for extended periods of time. (jogging, walking, cycling, aerobic dancing, cross country skiing and swimming) Volume—is the product if frequency, intensity and time increasing volume is the best way to increase fitness. Exercise volume for cardio can be estimated using different measures, equivalent to: *duration- 150 mins per week if moderate intensity activity *Calories- 1000 calories per week in moderate exercise *MET minutes—500-1000 MET mins per week *Steps—5400-7900 steps or more per day Progression—depends on your goals, fitness, health, age and adaptation. Most benefits occur at moderate training for 150 mins per week but some may need higher levels of fitness. Increasing time and frequency can promote healthy body composition

Question 56

General Program Progression

Answer 56

Begin with a frequency of 3-4 days per week, trying to go for 30-40 mins. Once you have reached this without excessive fatigue or muscle soreness you are ready to progress. Then slowly and gradually increase the amount of overload over the next 4-6 months. increasing in increments of 5-10 mins every 2-3 weeks.

Question 57

Interval Training

Answer 57

The 4 components of interval training are: *distance—the distance or the time of the exercise interval *repetition—the number of times the exercise is repeated *intensity—the speed at which the exercise is performed *rest—the time spent recovering between exercises runner might do 4-8 reps of 200 m sprints

Question 58

Cross training

Answer 58

alternating 2 or more activities to improve a single component of fitness

Question 59

Warming up and cooling down

Answer 59

warm up should include low intensity, whole body movements similar to those in the activity that will follow. an active warm up of 5-10 mins is adequate (however depends on level of fitness) cool down helps maintain blood flow to the heart and brain and redirect blood from working muscles to other areas. consists of 5-10 mins of reduced activity to allow heart rate, breathing and circulation to return to normal

Question 60

What does RICE stand for?

Answer 60

Rest—stop using the injured area Ice—apply ice immediately and then every few hours to reduce swelling Compression—wrap firmly with bandage between icings Elevation—raise the injured area above heart level

Question 61

muscular strength

Answer 61

*usually assessed by measuring the maximum amount of weight a person can lift in a single effort *called a repetition maximum (RM)

Question 62

Benefits of strength training (metabolic and heart health):

Answer 62

improved glucose metabolism increasing maximal oxygen consumption reducing blood pressure improving blood vessel health increasing HDL cholesterol reducing LDL cholesterol (in some people)

Question 63

Static Exercise

Answer 63

causes a muscle contraction without changing the length of the muscle or the angle in the joint in which the muscle acts

Question 64

dynamic exercise

Answer 64

muscle contraction with a change in the length of the muscle involved Isokinetic

Question 65

Benefits of muscular strength and endurance:

Answer 65

-improved performance of physical activities -injury prevention -improved body composition -enhanced self image and quality of life -improved muscle and bone health with aging -increased longevity

Question 66

Muscular endurance

Answer 66

usually assessed by counting the maximum number of reps of an exercise a person can do or the maximum amount of time a person can hold a muscular contraction

Question 67

FITT-VP for muscular strength and endurance

Answer 67

Frequency—health Canada recommend weight training at least 2 nonconsecutive days per week. allow your muscles at least 1 day of rest between. Split routines (different muscle groups on alternate days). Intensity—choose weights based on current level of fitness. To build strength, lift weights as heavy as 80% of your max RM. for endurance choose a lighter weight (40-60% of RM) and do more reps Time—To improve you must do enough reps of each exercise to fatigue your muscles. Depends on resistance. Heavier weight means a lower number of reps. For a general fitness program to build strength and endurance try to do about 8-12 reps. Type—For overall fitness you need to include exercises for all parts of the body. Volume—for weight training, the volume of a specific exercise during a workout would be the amount of weight lifted multiplied by the number of repetitions and sets. Progression—Training intensity is the most important for improvements in strength and power. you will progress rapidly when you begin training but progress slows as you become more fit. after you hit your goal, maintain by training 1-3x per week

Question 68

Constant resistance exercise

Answer 68

uses a constant load (weight) throughout a joint’s entire range of motion

Question 69

variable resistance exercise

Answer 69

load is changed to provide maximum load throughout the entire range of motion

Question 70

Eccentric loading

Answer 70

places a load on a muscle as it lengthens

Question 71

pliometrics

Answer 71

the sudden eccentric loading and stretching of the muscles followed by a forceful concentric contraction—called the stretch-shorten cycle

Question 72

Speed loading

Answer 72

moving a weight as rapidly as possible (throwing a softball or sprinting)

Question 73

Isokinetic exercise

Answer 73

exerting force at a constant speed against an equal force exerted by a special strength training machine

Question 74

slow twitch fibres

Answer 74

red muscle fibres that are fatigue resistant but have a slow contraction speed and a lower capacity for tension usually recruited for endurance activities

Question 75

Fast twitch fibres

Answer 75

white muscle fibres that contract rapidly and forcefully but fatigue quickly recruited for actions requiring strength and power

Question 76

intermediate fibres

Answer 76

muscle fibre that responds somewhere in between fast and slow twitch fibres

Question 77

Hypertrophy Hyperplasia Atrophy

Answer 77

when the cells enlarge, usually through training growth and reproduction of the cells decrease of muscle mass through not being active (also through injury)

Question 78

static flexibility

Answer 78

the ability to hold an extended position at one end or point in a joint’s range of motion

Question 79

dynamic flexibility

Answer 79

the ability to move a joint through its range of motion with little resistance

Question 80

What’s the difference between hing joints and ball/socket joints?

Answer 80

Hing joints allow only limited forward and backward movement (fingers and knees) Hall/socket joints enable movement in many directions and have greater range of motion

Question 81

Benefits of flexibility:

Answer 81

-relief of aches and pains -relief of muscle cramps -improved body position and strength -maintenance of good posture and balance -relaxation -improving impaired mobility

Question 82

assessing flexibility

Answer 82

-there are no general tests for flexibility -the most common used flexibility test is the sit and reach test, which rates the flexibility of the muscles in the lower back and hamstrings

Question 83

static stretching

Answer 83

muscles are gradually stretched held for 15-30 seconds

Question 84

ballistic stretching

Answer 84

muscles are stretched suddenly in a forceful bouncing movement

Question 85

dynamic stretching (functional)

Answer 85

emphasis on functional movements

Question 86

Proprioceptive neuromuscular facilitation (PNF)

Answer 86

issues reflexes initiated by both muscle and joint receptors to cause greater training effects

Question 87

Passive stretching

Answer 87

resistance provided by yourself, a partner, gravity or a weight helps the joint through their range of motion

Question 88

active stretching

Answer 88

a muscle is stretched by a contraction of the opposing muscle

Question 89

Function and Structure of the spine

Answer 89

-provides structural support for body -surrounds and protects the spinal cord -supports much of the body’s weight -an attachment site for a large number of muscles, tendons, and ligaments -allows movement of neck and back in all directions

Question 90

preventing low back pain

Answer 90

-maintaining a healthy weight -poor posture (caused by excess fat) -stop smoking -reduce stress -avoid sitting, standing, working in the same position for too long -use a supportive seat and a medium firm mattress -use lumbar support when driving -warm up thoroughly before exercising -progress gradually when attempting to improve strength or fitness

Question 91

flexibility

Answer 91

the ability of a joint to move through it’s full range of motion—is important for general fitness and wellness

Question 92

body composition

Answer 92

the body’s relative amount of fat and fat free mass, is an important component of fitness for health and wellness

Question 93

why is body composition important?

Answer 93

-the human body can be divided into fat free mass and body fat -body fat is incorporated into the nerves, brain, heart, lungs, liver, mammary glands and other body organs -a certain amount of body fat is necessary for the body to function essential fat makes up 3-5% of total body weight in men and 8-12% in women excess stored body fat is associated with increased risk of chronic diseases like diabetes and cardiovascular disease

Question 94

overweight

Answer 94

body weight above the recommended range for good health; sometimes defined as a body mass index between 25 and 29.9

Question 95

obesity

Answer 95

severely overweight, characterized by an excessive accumulation of body fat; may also be defined as a BMI of 30 or more

Question 96

excess body fat and wellness (effects on the wellness of our body’s)

Answer 96

-increases risk of diabetes -increased risk of metabolic syndrome and premature death -affects body fat distribution (where the body stores the excess fat, can be bad for health if stored more in abdomen) -affects performance of physical activities -affects emotional wellness and self image

Question 97

How do you calculate BMI?

Answer 97

BMI is calculated by dividing your body weight (in kilograms) by the square of you height (in metres). examples: 6’1 = 1.85 m 171 lbs = 77.7 kg 1.85 m x 1.85 m = 3.70 m2 77.7 kg / 3.70 m2 = BMI 21 kg/m2

Question 98

What’s a normal BMI?

Answer 98

between 18.5 and 24.9

Question 99

Ways to estimate percent of body fat for body composition

Answer 99

-underwater weighing -the bod pod -skinfold measurements -bio electrical impedance analysis (BIA) -advanced techniques (DEXA and TOBEC)

Question 100

Somatotypes

Answer 100

Endomorph: are round and pear shaped. they gain weight easily and will typically regain weight rapidly if they resume to sedentary life. Mesomorphs: lean and muscular and respond well to exercise. They have wedge shaped bodies, broad shoulders, narrow hips and little body fat. gain fitness easily and are good a physical activity Ectomorphs: thin and linear, with narrow hips and shoulders. typically have little muscle or fat. little frame is good for distance running and gymnastics