Kinesiology Overview + Fitness Slides

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52 Terms

1

sport and physical activity in the US timeline

labor>competition>”modern sport”>military preparadness>assimilation>commercial sport>health and wellness

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2

3 subcategories for contemporary kinesiology

human performance, medical, entertainment

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3

Kinesiology Knowledge Bases

  1. history

  2. human anatomy

  3. exercise physiology

  4. motor learning

  5. motor development

  6. biomechanics

  7. psychology

  8. sociology

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4

Kinesiology Degree fields

  1. health and fitness

  2. therapy and rehab

  3. teaching and coaching

  4. sports management and admin

  5. medicine and medical science

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5

4 Kinesiology principle programs

  1. worksite programs

  2. commercial programs

  3. clinical programs

  4. community programs

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6

Rehabilitative rehab does…

restores lost skills or functions, restores to previous level of functioning

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7

habilitation rehab does…

acquiring skills and functions, preemptive, improving an aspect of ones capacity

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8

“physical fitness”

way of life that incorporates all 5 components of health (muscular strength, muscular endurance, flexibility, cardiorespiratory endurance, and body composition)

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9

5 components important for health

  1. muscular strength

  2. muscular endurance

  3. cardiorespiratory endurance

  4. flexibility

  5. body composition

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10

Resistance training time and frequency for beginners

less than 2 months, 1-2 times a week

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11

Resistance training age and frequency for intermediate

2-6 months, 2-3 times a week

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12

Resistance training age and frequency for advanced

more than one year, 3-4 times a week

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13

FITT principle elements

  1. frequency

  2. intensity

  3. time

  4. type

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14

Frequency def and ex

How frequentyl should I train this component?: # of exercise sessions a week

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15

Intensity def and ex

how hard do I need to work to achieve a benefit?: tabatta or HITT training

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16

Time def and ex

How long should I train for? (total time devoted to developing fitness): total running distance, total number of reps

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17

Type def and ex

What activities should I do?: Formal vs informal fitness activities

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18

Maintaining fitness level

2-3 training sessions a week

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19

improving fitness

4-6 training sessions a week

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20

Intensity is needed for…

improvement

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21

Cardiorespiratory fitness needs to be at ____% of max heart rate

50-85%

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22

Element of training time is..

training volume that is dependent on activty

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23

Formal fitness activity

main goal is to develop fitness

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24

informal fitness activities

main goal is the social aspect

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25

Overload principle definition

Training demands > performance

requirements in order to stress the body for improvements

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26

overload principle applied by…

increasing frequency, increasing intensity, increasing time/duration

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27

Progression principle

stimulus is periodically increased, after training at that level the level of stress will decrease, ways to increase load depend on activity and experience

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28

Reversibility principle

long breaks in training result in stagnation or decrease in performance, cardiorespiratory and muscle endurance decline faster than max strength and power (can lose 10% of VO2 max within a week break)

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29

Specificity principle

select a training modality that is as close as possible to the action you want to improve, specific activities and exercises cause specific body responses

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30

muscular strength

the ability of a muscle/group to exert force against a resistance

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31

greater muscle diameter=______

greater muscle force

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32

Absolute strength definition

total force applied against a resistance in a single effort

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33

Relative strength definition

takes into account body mass and is calculated as (absolute strength)/(body mass)

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34

What do you need to do to train muscular strength?

48 hour rest periods, max 8-12 reps to muscular failure(overload), exercise variety and order

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35

Muscular endurance definition

ability of a muscle/group to sustain a given level

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36

Static exercises are…

rapidly fatiguing, produce lactic acid accumulation (burning)

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37

static exercse examples

flexed arm hang

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38

Dynamic exercises are…

slow fatiguing, and dependent of O2 muscle delivery capacity

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39

Dynamic exercise ex.

cycling

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40

How do you train muscular endurance?

15-30 repetitions to fatigue, muscular endurance tests (pushups, chin ups)

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41

Cardiorespiratory endurance definition

capacity to provide oxygen to the muscle cells, measures by the bodys ability to sustain aerobic activities

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42

What is the aerobic zone?

  • circulatory system supplies required oxygen without oxygen debt (breathlessness)

  • Greater cardiorespiratory enduracne> can do more without reaching oxygen debt

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43

How do you train cardiorespiratory endurance?

>3 times a week, training in target heart rate zone for 15-20 mins, whole body exercises, ex. rockport walk test and beep test

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44

what is the target heart rate zone?

50-85% of max heart rate (220-age)

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45

Flexibility definition

ability of a joint to move through its full range of motion, determined by joint structure and muscle elasticity/length, influenced by age and sex and inactivity

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46

Flexibility is beneficial for…

joint health, slows joint deterioration, may prevent lower back pain, and reduce frequency and severity of musculoskeletal injuries

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47

Active flexibility definition

range of movement generated by individual effort, dependent on muscle strength, goes in hand with strength training

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48

Passive flexibility definition

Range of movement achieved with the help of external forces, passive exercises help achieve a wider rance of movement

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49

Dynamic stretching definition

when a joint is moved through full range of motion, warm upstatic

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50

Static stretching definition

holding a fully stretched pose for 10-30 secs, cooldown

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51

PNF stretching definition

Proprioceptive neuromuscular facilitation method, bypasses natural reflexes of tendon sensors that protect overstretching

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52

What is Body composition?

most worried about lean body mass and body fat, tested with calipers that measure the thickness of skin folds

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