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KINE Ch. 1 > KINE ch. 2 > Flashcards

KINE ch. 2 Flashcards

1
Q

List the 8 reasons for fitness testing

A
  1. Educate yourself of fitness components
  2. Assess my fitness level and compare results to health and physical fitness standards
  3. Learn areas of weakness for training
  4. Use motivation to participate in exercise
  5. Use a starting point for exercise experiences
  6. Evaluate the progress and effectiveness of the program
  7. make adjustments in exercise if necessary
  8. Reward myself for sticking with exercise program
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2
Q

What is the principle of individuality?

A

Genetics play a role in response to exercise

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3
Q

Responders…

A

Show improvement

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4
Q

Nonresponders…

A

small/ no improvement at all

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5
Q

What training can help improve nonresponders?

A

Lower body strength training
aerobic exercise

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6
Q

How many components does health-related fitness have?

A

4

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7
Q

What two standards can be applied to fitness tests?

A

Health Fitness
physical fitness

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8
Q

Define Health fitness standard

A

easiest fitness standard for maintaining good health which decrease chronic disease and level of injuries

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9
Q

What are the benefits of moderate activity program

A

fitness improvements
health benefits
better metabolic fitness

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10
Q

What can one do to keep health fitness standard through moderate activity?

A

30 min 2 mile walk 5 to 6 times per week

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11
Q

Define Physical fitness Standard.

A

vigorous exercise to meet high level of physical fitness

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12
Q

Aerobic exercise is the _______ of motion

A

medicine

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13
Q

What are the benefits of aerobic exercise

A

prevents chronic illness

helps good health

helps heart meet strenuous demands( lifting, yard work)

helps weight management

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14
Q

Define funcitonal independance

A

ability to do daily activities without help from others

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15
Q

Define cardiorespiratory.

A

lungs, heart, and blood vessels delivering adequately

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16
Q

What are some activities that promote cardiorespiratory?

A

walking
jogging
swimming
elliptical training
basketball

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17
Q

What are the benefits of cardiorespiratory exercise?

A

low resting heart rate
low blood pressure
lower post-exercise recovery
increased oxygen capacity
increased muscle strength

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18
Q

How do you measure cardiorespiratory endurance?

A

the maximum amount of oxygen used per minute of physical activity

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19
Q

what happens when there is a high level of cardiorespiratory?

A

heart, lungs and blood vessels are able to deliver the required amount of oxygen

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20
Q

Define muscular fitness

A

good level of muscular strength and muscular endurance

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21
Q

what does strength training lead to?

A

increase muscle strength

increased endurance

muscle tone

ligament and tendon strength

bone density

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22
Q

is muscle strength the most or least important health related in older adults?

A

most

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23
Q

what is sarcopenia and what does it lead to?

A

loss of muscle mass

disability and loss of independence

24
Q

list the benefits of good strength

A

more muscle tissue

decreased osteoporosis

support to bones and joints

increase and maintains metabolism

24
Q

define muscular strength

A

muscle being able to use maximum force against resistance

24
Q

Define muscular endurance

A

ability of muscles being able to use maximal force repeatedly

24
Q

how is muscular endurance established

A

amt of repetitions performed against resistance

length of time contraction is sustained

24
Q

what is muscular strength measured by?

A

One repetition maximum (1rm)

24
Q

List muscular endurance test

A

Bench ump
Modified dip
modified push up
Bent leg curl up
abdominal crunch

25
Q

Define flexibility

A

being able to do a range of motion at joint or groups of joints without causing injury

26
Q

muscular and skeletal problems can be related to a _______

A

lack of flexibilty

27
Q

list benefits of good flexibility

A

maintain good joint movement

increase resistance to injury

stops lower back/ spinal problems

improves and keeps the right alignment

enhances proper body movements

improves personal immage

28
Q

what factors affect flexibility?

A

joints

adipose

muscle elasticity

body temp

age

gender

physical activity level

29
Q

How do you test for flexibility?

A

sit and reach

finger touch

overall is points of both

30
Q

Define body composition

A

fat and nonfat components of human body

31
Q

define percent body mass

A

how much fat in body

32
Q

define lean body mass

A

nonfat of body

33
Q

what percent of morality rate in US is due to obesity?

A

15 to 20

34
Q

Does underweight or overweight have a higher higher mortality rate

A

Underweight

35
Q

What is the best way to figure out recommended weight?

A

Body composition

36
Q

Define subcutaneous fat

A

fat under skin that can be gripped

37
Q

Define Visceral fat

A

fat around abdominal organs

most dangerous

easiest to get rid of

38
Q

Most common techniques for body comp

A

skinfold thickness
Bioelectrical impedance
underwater weighing

39
Q

less often techniques for body comp

A

Air displacement
Dual-energy X-ray

40
Q

how is dual energy X ray used?

A

research and medical places

41
Q

how is underwater weighing used?

A

exercise physiological facilities

42
Q

how is air displacement used?

A

person in air tight chamber

43
Q

What is the most common test to find Body comp

A

Skinfold

44
Q

list techniques to find excessive body weight

A

Body mass index
waist circumference
waist to height ratio

45
Q

Where to measure skinfold thickness for women?

A

triceps
supraillium
thigh

46
Q

where to measure skinfold thickness for men?

A

chest
abdomen
thigh

47
Q

Define BMI

A

height and weight to estimate fat for risk of disease

48
Q

how to measure BMI

A

Body weight in pounds x 705 ÷ (height in
inches)2]

49
Q

is location of fat or total body fat a better indicator of increased risk of disease

A

location of fat

because higher abdominal fat = greater risk of disease

50
Q

android obesity

A

fat in abdominal area

51
Q

gynoid obesity

A

fat around hips and thighs

52
Q

obese people w/abdominal fat are at higher risk for…

A

heart disease
hypertension
type 2 diabetes
stroke
many conditons

KINE Ch. 1 (9 decks)

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