Kines Exam 1

atrophy

reduction in muscle size

concentric

type of muscle action that occurs when muscle shortens

eccentric

type of muscle action that occurs when muscle lengthens

hypertrophy

an enlargement in muscle fiber size

muscular endurance

ability to maintain/repeat muscle contraction

muscular strength

ability to exert maximal force in single effort

repetition

one complete movement of an exercise

repetition maximum

the max amount of weight that can be lifted for a number of reps

set

a group of repetitions preformed without stopping

spotter

provides assistance if someone fails

What is the first step of assessing cardiovascular fitness?

step 0: screen

What modern physiology test was first performed in the

Harvard Fatigue Lab in the 1920’s?

VO2 Max

How often should you train for cardiovascular fitness?

3-5 times per week

What does RPE stand for?

Rating of perceived exertion

How many ml/kg/min of oxygen is 1 MET?

3.5

How do we measure muscular strength?

1RM, rep max

Three criteria for push up test

Back straight, touch chin to the ground, lock out at top

Which tests would we use to assess older adult muscle endurance?

Sit to stand and arm to curl tests

When working on muscle strength, how long should we rest between sets (time range)?

At least 2-3 min

What percent of your 1RM should you be able to do for an 8RM?

80%

What is the study of how physics affects the structure & function of the human body?

Biomechanics

Define ADL

Activities of Daily Living (eating, dressing, transferring, using the bathroom, etc.)

What biomechanical assessment do strength & conditioning coaches use daily?

coaches eye

What is unique about Iowa‘s high school sporting organizational structure, unlike any

other state?

IGHSAU + IHSAA

Which strength coach used to train celebrities in Nashville TN?

Coach Johnson

Name the highest and lowest average starting salary jobs we‘ve discussed so far in class

Youth sport coach and OT/PT

Which neuromotor risk is public enemy #1 for older adults?

Fall risk

What was Central College’s original religious affiliation?

Baptist

You close your eyes but still can tell you’re sitting. What is this sense called?

Propioception

Components of nueromotor fitness

Balance, coordination, dexterity, agility

Ways to estimate body composition

bod pod, underwater weighing, DEXA, MRI/CT, BIA scale, calipers, ultrasound

What is the overall basic mechanism that causes obesity?

long term energy surplus

What is the largest portion of daily energy expenditure?

BMR

What % of body weight can be safely lost per week (range)?

0.5-1%

What is rabbit starvation?

Consuming a no-fat diet

Name the 5 areas of health-related fitness

cardiovascular, muscular, neuromotor, flexibility, body composition

What breed of dog is River?

GSP

What are the full weekly USPA guidelines

150 min moderate aerobic exercise, 2 muscular strengthening days

What % of adults 18-44 years old meet the full USPA guidelines?

26%

3 criteria of the best diet

safe, sustainable, and meets your nutritional needs

What is the typical range of resting heart rates?

60-100

Define cardiovascular fitness

the ability to use oxygen for energy

Cardiovascular disease, obesity, and type 2 diabetes are all associated with a lack of PA, known as chronic __________ diseases

sedentary

How much cardio time/wk at what intensity is recommended by the USPA guidelines

150 min moderate or 75 min vigorous

In 1996, which government official said physical activity offers health benefits and physical inactivity increases CVD risk?

Surgeon general

Muscular fitness is divided into what two factors?

strength and endurance

Define IADL

Instrumental activities of daily living (cooking, budgeting, grocery shopping, etc.)

What term describes a decrease in the size of muscle fibers?

atrophy

Describe the USPA muscle strengthening guidelines

2x week and must include all muscles weekly

Name and define FITT

frequency (how often per week), intensity (how fast/heavy/challenging), time (how long), type (what modality)

Allied health careers in kinesiology

ATC, OT, PT, Chiropractic, Ex Phys

Which kinesiology professional would help a child who is falling behind on motor development?

OT

What is the difference between an RD and a nutritionist?

RD is licensed and state regulated. anyone can call themselves a nutritionist

Explain when and why vitamin D supplementation may be important?

winter- lack of sunlight in northern states

What is the most important principle for increasing muscular strength?

overload

What are the three areas of focus in motor behavior?

motor learning, motor control, motor development

two principles of motor learning in children

they are not mini adults, they are more alike than different

the visible fat under your skin

Subcutaneous

fat around your organs

visceral fat

How often should muscular fitness be trained?

at least 2x per week

define RIR

reps in reserve

What are the most common/basic 2 compartments in a body composition test?

fat vs fat free mass

Obesity increases risk for many disease states/health consequences

all-cause mortality, hypertension, dyslipidemia, T2D, CVD, Osteoarthritis, sleep apnea, cancers, mental illness

Name the only way to measure body composition

cutting open the body

Which two body girth measurement ratios are commonly used to assess health risk?

waist to height, waist to hip

What percent body fat is 25 BMI?

BMI DOES NOT MEASURE BODY FAT %

What measures are required for the Air Force body composition ratio?

waist circumference and height

Factors in a sleep-friendly bedroom.

darkness, cool temp, quiet, no blue light

What does PAR-Q+ stand for?

physical activity readiness questionnaire

Name the two most common things you might eat/drink which interfere with sleep quality

caffeine and alcohol

physical activity

intentional, voluntary, and directed toward achieving an identifiable goal

areas of PA study

dance, exercise, fundamental movements, sport, therapy

home maintenance activities

more strenuous than ADLS + IADLS

Competition and PA

must be taught in a positive manner

A physically fit person..

performs ADLs at a high level, has enough energy left for leisure, can respond to emergencies

what are the two types of physical fitness

motor performance fitness and health related fitness

why does breathing increase

to supply heart

why does heart rate increase

to supply muscles

what is aerobic fitness

with oxygen

sarcopenia

age related muscle weakness

what is flexibility

ability to move joint through full ROM

obesity

excessive fat which presents health risk. BMI is 30 or higher

Chronic stress

anxiety for a long period of time

Acute stress

anxiety for a short period of time

physiology

study of acute physiological responses to PA

what year was physiology first introduced through animal physiology?

1800’s

What happened at Springfield college

steroid research

who was the first PhD program for exercise physiologist

University of Illinois

What study was conducted in the 1950s

driver vs conductor heart attack risk

what did they figure our in 1996

physical inactivity is a major risk factor for cardiovascular disease

what are recent physiological studies

mitigation of osteoporosis, influences that prolong life, genetics

goals of exercise physiology

optimize performance, altered environments, improve health + fitness, treat and prevent disease

health effects of moderate PA

reduced chronic disease risk and reduce COVID 19 risk

what do exercise phys do

clinical exercise physiologist, instructors, personal trainers

research method for physiology of PA

ergometers, O2 uptake, body comp, biomechanics methods, animal models, field work

what effects cardiovascular fitness

age, exercise status, lifestyle habits

What is V in FITTVP

volume: 100kcals/wk

What is P in FITTVP

progression: manipulate one FITT variable at a time