KINE ch. 2 Flashcards
List the 8 reasons for fitness testing
- Educate yourself of fitness components
- Assess my fitness level and compare results to health and physical fitness standards
- Learn areas of weakness for training
- Use motivation to participate in exercise
- Use a starting point for exercise experiences
- Evaluate the progress and effectiveness of the program
- make adjustments in exercise if necessary
- Reward myself for sticking with exercise program
What is the principle of individuality?
Genetics play a role in response to exercise
Responders…
Show improvement
Nonresponders…
small/ no improvement at all
What training can help improve nonresponders?
Lower body strength training
aerobic exercise
How many components does health-related fitness have?
4
What two standards can be applied to fitness tests?
Health Fitness
physical fitness
Define Health fitness standard
easiest fitness standard for maintaining good health which decrease chronic disease and level of injuries
What are the benefits of moderate activity program
fitness improvements
health benefits
better metabolic fitness
What can one do to keep health fitness standard through moderate activity?
30 min 2 mile walk 5 to 6 times per week
Define Physical fitness Standard.
vigorous exercise to meet high level of physical fitness
Aerobic exercise is the _______ of motion
medicine
What are the benefits of aerobic exercise
prevents chronic illness
helps good health
helps heart meet strenuous demands( lifting, yard work)
helps weight management
Define funcitonal independance
ability to do daily activities without help from others
Define cardiorespiratory.
lungs, heart, and blood vessels delivering adequately
What are some activities that promote cardiorespiratory?
walking
jogging
swimming
elliptical training
basketball
What are the benefits of cardiorespiratory exercise?
low resting heart rate
low blood pressure
lower post-exercise recovery
increased oxygen capacity
increased muscle strength
How do you measure cardiorespiratory endurance?
the maximum amount of oxygen used per minute of physical activity
what happens when there is a high level of cardiorespiratory?
heart, lungs and blood vessels are able to deliver the required amount of oxygen
Define muscular fitness
good level of muscular strength and muscular endurance
what does strength training lead to?
increase muscle strength
increased endurance
muscle tone
ligament and tendon strength
bone density
is muscle strength the most or least important health related in older adults?
most
what is sarcopenia and what does it lead to?
loss of muscle mass
disability and loss of independence
list the benefits of good strength
more muscle tissue
decreased osteoporosis
support to bones and joints
increase and maintains metabolism
define muscular strength
muscle being able to use maximum force against resistance
Define muscular endurance
ability of muscles being able to use maximal force repeatedly
how is muscular endurance established
amt of repetitions performed against resistance
length of time contraction is sustained
what is muscular strength measured by?
One repetition maximum (1rm)
List muscular endurance test
Bench ump
Modified dip
modified push up
Bent leg curl up
abdominal crunch
Define flexibility
being able to do a range of motion at joint or groups of joints without causing injury
muscular and skeletal problems can be related to a _______
lack of flexibilty
list benefits of good flexibility
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
what factors affect flexibility?
joints
adipose
muscle elasticity
body temp
age
gender
physical activity level
How do you test for flexibility?
sit and reach
finger touch
overall is points of both
Define body composition
fat and nonfat components of human body
define percent body mass
how much fat in body
define lean body mass
nonfat of body
what percent of morality rate in US is due to obesity?
15 to 20
Does underweight or overweight have a higher higher mortality rate
Underweight
What is the best way to figure out recommended weight?
Body composition
Define subcutaneous fat
fat under skin that can be gripped
Define Visceral fat
fat around abdominal organs
most dangerous
easiest to get rid of
Most common techniques for body comp
skinfold thickness
Bioelectrical impedance
underwater weighing
less often techniques for body comp
Air displacement
Dual-energy X-ray
how is dual energy X ray used?
research and medical places
how is underwater weighing used?
exercise physiological facilities
how is air displacement used?
person in air tight chamber
What is the most common test to find Body comp
Skinfold
list techniques to find excessive body weight
Body mass index
waist circumference
waist to height ratio
Where to measure skinfold thickness for women?
triceps
supraillium
thigh
where to measure skinfold thickness for men?
chest
abdomen
thigh
Define BMI
height and weight to estimate fat for risk of disease
how to measure BMI
Body weight in pounds x 705 ÷ (height in
inches)2]
is location of fat or total body fat a better indicator of increased risk of disease
location of fat
because higher abdominal fat = greater risk of disease
android obesity
fat in abdominal area
gynoid obesity
fat around hips and thighs
obese people w/abdominal fat are at higher risk for…
heart disease
hypertension
type 2 diabetes
stroke
many conditons
