KIN 262 Midterm Study Guide Flashcards
What are The Dimensions of Wellness (9 of them)?
physical wellness
emotional wellness
Intellectual wellness
intrapersonal wellness
cultural wellness
spiritual wellness
environmental wellness
financial wellness
occupational wellness
What are the 4 key areas that The Pan-Canadian Public Health Network (PNH) are using to tackle obesity?
- Healthy weights- understand the overall impact of obesity on Canadian children
- Physical activity- work toward a coordinated effortto increase physical activity and reduce sedentary behaviour
- Healthy eating- look at ways to increase the availability of nutritious foods and decrease the marketing of foods that are unhealthy to children
- Supportive environment- make social and physcal environments where children live, learn, and play more supportive of physical activity and healthy eating
sedentary
physical inactive; literally, “sitting”
What are behaviours that contribute to wellness?
(from textbook)
*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
describe physical wellness and give an example
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
describe emotional wellness and give an example
reflects your ability to understand and deal with your feelings.
ex. Optimism, trust and self esteem
describe intellectual wellness and give an example
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
describe interpersonal wellness and give an example
requires participating in and contributing to your community and society and ties into relationships.
ex. communication skills, capacity for intimacy, maintain satisfying relationships
describe cultural wellness and give an example
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
describe spiritual wellness and give an example
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
describe environmental wellness and give an example
defined by the livability of your surroundings. Personal health depends on the health of the planet.
ex. having abundant, clean and natural resources, recycling
describe financial wellness and give an example
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
describe occupational wellness and give an example
refers to the level of happiness and fulfillment you gain through your work.
ex. enjoying what you do, feeling valued by your manager
What were the top 2 causes of death in Canada in 2019?
- Cancers– 80,152
- Diseases of the heart– 52,541
What is the highest factor affecting academic performance in college/university students?
stress (41.9% of students affected)
next is anxiety (34.6%)
What is self efficacy?
the belief in one’s ability to take action and perform a specific behaviour
What is locus of control?
the figurative “place” a person designated as the source of responsibility for the events in their life
target behaviour
an isolated behaviour selected as the object of a behaviour change program
Lifestyle management step #1– Getting serious about Your Health
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
Lifestyle management step #2–Building Motivation to Change
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
Lifestyle management step #3–Enhancing you Readiness to Change
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.
What are the 6 stages of change out of the textbook?
*precontemplation
*contemplation
*preparation
*action
*maintenance
*termination
Precontemplation
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
Contemplation
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.
Preparation
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.
Action
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.
Maintenance
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.
Termination
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
How does the textbook suggest to Deal with Relapse? (lifestyle management step #4)
- Forgive yourself
- Give yourself credit for the progress you have already made
- Move on
Lifestyle Management #5– Developing Skills for Change (Creating a Personalized Plan)
- Monitor Your Behaviour and Gather Data
- Analyze the Data and Identify Patterns
- Be “Smart” about Setting Goals
- Devise a Plan of Action
- Make a Personal Contract
What does SMART stand for in goals?
Specific
Measurable
Attainable
Realistic
Time Frame Specific
Lifestyle management #6– Putting Your Plan into Action
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
Lifestyle management step #7– Staying with it
Sources that block progress:
-social influences
-levels of motivation and commitment
-choice of techniques and level of effort
-stress barrier
-procrastination, rationalization and blaming
Skill-(Neuromuscular) Related Components of Fitness
Speed
Agility
Balance
Power
Coordination
Reaction and Movement Time
Physical activity
body movement carried out by the skeletal muscles that require energy
Exercise
Planned, structured, repetitive movement intended to improve or maintain physical fitness
How much physical activity is enough?
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
What are the 5 Health-related fitness components?
*Cardiorespiratory endurance
*Muscular strength
*Muscular endurance
*Flexibility
*Body Composition
Cardiorespiratory endurance
the ability to perform prolonged, large muscle, dynamic exercise at moderate to high levels of intensity
Muscular Strength
is the amount of force a muscle can produce with a single maximum effort
Muscular Endurance
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
Flexibility
is the ability to move the joints through their full range of motion
Body Composition
refers to the proportion of fat and fat-free mass (muscle, bone and water) in the body
What are the Principles of Physical Training?
*specificity
*Progressive overload
*Reversibility
*Individual Differences
Specificity
*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)
Progressive Overload
*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
How do you find the proper amount of overload to maintain or improve fitness?
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
Reversibility
*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
Individual Differences
*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)
Designing Your Own Program Steps
-Getting Medical clearance
-Assessing yourself
-Setting goals
-Choosing activities for a balanced program
What does it mean to train the way you want your body to change?
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
Cardiorespiratory System
The system that circulates blood through the body; consists of the heart, blood vessels and respiratory system
What are the benefits of Cardiorespiratory endurance?
-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
What are the assessment tests for cardiorespiratory fitness?
-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
FITT-VP Equation for Cardiorespiratory Endurance
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
General Program Progression
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.
Interval Training
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
Cross training
alternating 2 or more activities to improve a single component of fitness
Warming up and cooling down
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
What does RICE stand for?
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
muscular strength
*usually assessed by measuring the maximum amount of weight a person can lift in a single effort
*called a repetition maximum (RM)
Benefits of strength training (metabolic and heart health):
improved glucose metabolism
increasing maximal oxygen consumption
reducing blood pressure
improving blood vessel health
increasing HDL cholesterol
reducing LDL cholesterol (in some people)
Static Exercise
causes a muscle contraction without changing the length of the muscle or the angle in the joint in which the muscle acts
dynamic exercise
muscle contraction with a change in the length of the muscle involved
Isokinetic
Benefits of muscular strength and endurance:
-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
Muscular endurance
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
FITT-VP for muscular strength and endurance
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
Constant resistance exercise
uses a constant load (weight) throughout a joint’s entire range of motion
variable resistance exercise
load is changed to provide maximum load throughout the entire range of motion
Eccentric loading
places a load on a muscle as it lengthens
pliometrics
the sudden eccentric loading and stretching of the muscles followed by a forceful concentric contraction—called the stretch-shorten cycle
Speed loading
moving a weight as rapidly as possible (throwing a softball or sprinting)
Isokinetic exercise
exerting force at a constant speed against an equal force exerted by a special strength training machine
slow twitch fibres
red muscle fibres that are fatigue resistant but have a slow contraction speed and a lower capacity for tension
usually recruited for endurance activities
Fast twitch fibres
white muscle fibres that contract rapidly and forcefully but fatigue quickly
recruited for actions requiring strength and power
intermediate fibres
muscle fibre that responds somewhere in between fast and slow twitch fibres
Hypertrophy
Hyperplasia
Atrophy
when the cells enlarge, usually through training
growth and reproduction of the cells
decrease of muscle mass through not being active (also through injury)
static flexibility
the ability to hold an extended position at one end or point in a joint’s range of motion
dynamic flexibility
the ability to move a joint through its range of motion with little resistance
What’s the difference between hing joints and ball/socket joints?
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
Benefits of flexibility:
-relief of aches and pains
-relief of muscle cramps
-improved body position and strength
-maintenance of good posture and balance
-relaxation
-improving impaired mobility
assessing flexibility
-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
static stretching
muscles are gradually stretched held for 15-30 seconds
ballistic stretching
muscles are stretched suddenly in a forceful bouncing movement
dynamic stretching (functional)
emphasis on functional movements
Proprioceptive neuromuscular facilitation (PNF)
issues reflexes initiated by both muscle and joint receptors to cause greater training effects
Passive stretching
resistance provided by yourself, a partner, gravity or a weight helps the joint through their range of motion
active stretching
a muscle is stretched by a contraction of the opposing muscle
Function and Structure of the spine
-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
preventing low back pain
-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
flexibility
the ability of a joint to move through it’s full range of motion—is important for general fitness and wellness
body composition
the body’s relative amount of fat and fat free mass, is an important component of fitness for health and wellness
why is body composition important?
-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
overweight
body weight above the recommended range for good health; sometimes defined as a body mass index between 25 and 29.9
obesity
severely overweight, characterized by an excessive accumulation of body fat; may also be defined as a BMI of 30 or more
excess body fat and wellness (effects on the wellness of our body’s)
-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
How do you calculate BMI?
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
What’s a normal BMI?
between 18.5 and 24.9
Ways to estimate percent of body fat for body composition
-underwater weighing
-the bod pod
-skinfold measurements
-bio electrical impedance analysis (BIA)
-advanced techniques (DEXA and TOBEC)
Somatotypes
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
