Intro to Exercise Science Final

Skill-Related Components of Fitness

1. Agility

2. Balance

3. Coordination

4. Power

5. Reaction Time

6. Speed

Health-Related Components of Fitness

1. Cardiorespiratory Endurance: Ability of body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high intensity. (Get into target heart rate - THR)

2. Muscular Strength: Amount of force a muscle can produce with a single maximum effort.

3. Muscular Endurance: Ability of muscle or muscle group to remain contracted or to contract repeatedly.

4. Flexibility: Full range of motion in a joint or a group of joints.

5. Body Composition: Proportion of fat and fat-free mass (muscle, bone, water) in the body.

Strength

Maximal force that a muscle or muscle group can generate. (Static & Dynamic)

1 Repetition Maximum (1RM)

Maximal weight that can be lifted with a single effort.

Wellness

Integrates mental health (mind) and physical health (body), resulting in more holistic approaches to disease prevention and health promotion.

6 Dimensions of Wellness

1. Environmental

2. Emotional

3. Intellectual

4. Physical

5. Social

6. Spiritual

7. (Financial & Occupational can also be added for adults)

125 calories

Average number of calories burned per mile ran.

3,500 calories

In 1 lb

Goal Setting Steps

• Pre-contemplative: Realize some change is needed, but isn’t weighing out pros and cons, just there because forced to be.

• Contemplative: Begin to seriously weigh pros and cons and starting to change. Increase health and physical literacy.

• Preparation (Determination): Either ready to begin making change and continue cycle or will decide to stop.

• Action: Actively trying to change behavior that was in need.

• Maintenance: Performing the action plan of change and monitoring progress.

Physical Activity

Any body movement carried out by skeletal muscle(s) and requiring energy.

Exercise

Planned, structured, repetitive movement of body designed to improve or maintain physical fitness.

Physical Fitness

Set of physical attributes that allows body to respond/adapt to demands and stress of physical effort.

Health Related Fitness

Physical capacities that contribute to health.

Muscular Strength Sets & Reps

Sets: 4-5

Reps: 6-8

Rest: 2-3 mins

Muscular Endurance Sets & Reps

Sets: 5-7

Reps: 12+

Rest: 30 sec.

Power Sets & Reps

Sets: Depends on person

Reps: 1-5

Rest: LONG

Progressive Overload

Adapting to amount of training. Placing increasing amounts of stress on body causing adaptations that improve fitness; PROGRESSION IS CRITICAL.

FIIT Principle of Overload

• Frequency: how often

• Intensity: how hard

• Time: how long (duration)

• Type: mode of activity

Reversibility

Adapting to a reduction in training. “Use it or lose it”.

• Fitness improvements are lost when demands on the body are lowered.

• If exercise is stopped, up to 50% of fitness improvements are lost within 2 months.

Individual Differences

Limits on adaptability.

• Everyone is NOT created equal from a physical standpoint.

• There are large individual differences in ability to improve fitness, body comp, and sports skills.

SMART Goals

• Specific

• Measurable

• Attainable

• Realistic

• Timely

Hypokinetic Disease

Hypo: not enough

Kinetic: activity, movement

Conditions related to inactivity or low levels of habitual activity.

Common Hypokinetic Diseases

• Cardiovascular Disease

• Stroke

• High Cholesterol

• Cancer

• Diabetes

• Heart Disease

Cardiovascular Disease

Leading cause of death for Americans.

Primary Factors:

• Smoking

• Physical inactivity

• Hereditary

• High blood cholesterol

Secondary Factors:

• Diabetes

• Obesity

• Stress

Cholesterol

Waxy substance found in blood, body needs it to build healthy cells. But, high levels can cause heart disease (fats and other substances build up in arteries and make plaque).

HDL

High-density lipoproteins, “good” cholesterol because it carries cholesterol from body parts bac to the liver which then removes it from the body.

LDL

Low-density lipoproteins, “bad” cholesterol because high levels leads to buildup of cholesterol in arteries.

Cancer

2nd leading cause of death among Americans.

Risk factor linked to cancer type

• Obesity - colon, breast, ovarian, uterine

• Inactivity - colon, breast, uterine

• Improper diet - colon, breast, prostate

Diabetes

7th leading cause of death in Americans.

Complications of Diabetes

• Greatly increases risk of heart attack or stroke.

• Blindness

• Kidney failure

• Lower extremity amputations

Water

Makes up about 60% of human body. Needed for most body functions

• Minimum of 2.5 Liters for avg. adult, more when active and/or hot out.

• 75% of Americans are chronically dehydrated.

• 37% of Americans’ thirst mechanism is so weak that it’s often mistaken for hunger.

• Even MILD dehydration can slow metabolism by as much as 3%.

• Lack of water is the #1 trigger of day-time fatigue.

Nutrition

Study of food and the way the body uses it to produce energy, build, and repair itself.

Nutrients

Basic substances in foods that the body uses to create energy and maintain health.

Kilocalories/Calories

Energy found in macronutrients that the body needs and uses on a daily basis.

6 Major Types of Nutrients

1. Carbohydrates

2. Fats

3. Proteins

4. Minerals

5. Vitamins

6. Water

Macronutrients

Provide energy

1. Carbohydrates

2. Fats

3. Proteins

Micronutrients

Essential for normal body functions; don’t provide energy.

1. Minerals

2. Vitamins

3. Water

Carbohydrates

• Body’s most efficient source of energy.

• Converted into glucose through digestion, and then used by muscles as an energy source.

• Simple carbs - sugars; digested quickly (fruits, milk, honey).

• Complex carbs - take longer to digest; packed with fiber and more vitamins and minerals (grains, cereals, pasta, veggies).

• Fiber is a non-digestible carb found in plants that’s important in eliminating waste products and improving colon health.

• 4 kcal/g

• Should comprise about 55%-60% of person’s caloric intake (more endurance for athletes).

Good Carbohydrates

• Complex carbs = good

• Whole grain breads, bran cereals, green veggies, fresh fruits.

Bad Carbohydrates

• Simple carbs = bad

• Candy and desserts, sugared cereals, sodas and sugary drinks, refined breads.

Nutrients Perform 3 Major Roles

1. Grow, repair, and maintain body cells.

2. Regulate body processes.

3. Supply energy for cells.

Fats

• Help with absorption of fat-soluble vitamins.

• Protect major body organs.

• Used as energy source when carbs reserves are depleted.

• Monounsaturated fats (olive oil, nuts, avocados) and polyunsaturated fats (sunflower oil) should be consumed in higher amounts than saturated fats (butter, lard, fat from meat).

• Omega-3 fatty acids are reported to lower blood cholesterol and triglycerides.

• Should comprise about 25%-30% of person’s caloric intake (no more than 10% from saturated fats).

• 9 kcal/g

Proteins

• “Building block” of body.

• Needed for growth, maintenance, and repair of body tissues.

• Occasionally, but rarely used as energy source.

• Complete proteins: contain all essential amino acids (animal sources like meat, fish, eggs, milk, etc.)

• Incomplete proteins: missing 1+ essential amino acids (plant sources like nuts, legumes, etc.)

• Should comprise about 15%-20% of person’s caloric intake (athletes should consume .8-1.5 g/kg of body weight per day).

• 4 kcal/g

Nutrient Density

• Comparison of vitamin and mineral content with # of kcals.

• Nutrient-dense foods: those that contribute more beneficial nutrients than calories to overall diet.

Vitamins

• Regulate body processes; heal and repair body tissue.

• Fat-soluble vitamins (A,D, E, K) can be stored in body fat.

• Water-soluble vitamins (C, B-complex) must be consumes on regular basis; excess amounts excreted in urine.

Minerals

• Used for variety of jobs like forming bones and teeth, activating enzymes, and maintaining water balance.

• Function depends on specific mineral.

• Ex. calcium, iron, sodium

Electrolytes

Na, Ca, Mg, K, Cl

Maintain water balance and prevent cramping. Adequate intake should happen before, during, and after hard exercising.

Iron

Functions as carrier of oxygen in body.

• Found in seafood, green leafy veggies, lean red meats, and whole grain bread.

• Anemia is deficiency of it in the body. Often results in other illnesses and infections, causes poor appetite, weakness, and tiredness.

Calcium

Plays big role in blood clotting, muscle contractions, normal heart rhythms, nerve function, building bones and teeth, and maintaining bone strength.

• Milk, milk products, green leafy veggies, and OJ rich in it are good sources.

Sodium

Regulates and maintains balance of body fluids.

• Naturally found in lots of foods.

• Major source (common) is table salt.

Prevalence of Dieting

• 40% of all women

• 25% of all men

Diet Cycle

• Start diet

• Initial motivation

• Positive results

• Trouble with compliance

• Fail with diet and blame self

• Regain inspiration

Yo-Yo Dieting

• Increased resistance to weight loss

• Increased efficiency of weight gain

Principles of Weight Control

Balance between intake (IN) and expenditure (EX)

• IN > EX — Gain Weight

• IN = EX — Maintain Weight

• IN < EX — Lose Weight

Internal Locus of Control

Personal approach, look internally by reflective techniques to change for the better.

External Locus of Control

Try not to make it your problem, placing blame on others for your possible mistakes.

Addiction

Chronic, continued use despite harmful, long-lasting changes in brain.

Withdrawal

Varied symptoms associated with ceasing to take a substance (anxiety, headaches, sweating, etc.).

Tolerance

Need to take higher doses of a drug to get the same effect.

Dependence

The state of relying or being controlled by a substance.

Acute & Chronic Health Effects of Binge Drinking

Acute:

• Injuries; motor vehicle, drownings, falls

• Violence; self, homicide, sexual

• Alcohol poisoning

• Pregnant women; fetal alcohol spectrum disorders

Chronic:

• High blood pressure

• Weakening of immune system

• Cancer

18-34 year olds

Age group with most binge drinkers.

Sexually Transmitted Diseases (STDs)

26 million new cases a year.

• ½ of which come from ages 15-24.

• 1 in 5 people in the US have one.

Stress

Combination of stressors, stress reactivity, and strain.

Stressors

Stimulus that causes a state of strain or tension.

Stress Reactivity

Body’s intensity and speed of response to stressors, involving physical (heart rate, cortisol), emotional (anxiety, anger), cognitive (focus), and behavioral changes.

Strain

A severe or excess demand of strength, resources, or energy from a person.

Distress

Negative Stress

• Overload

• Reactive

• Negative Self Talk

• Diminished Performance

Eustress

Positive Stress

• Focused

• Inspired

• Positive Self Talk

• Growth Mindset

2 Major Reasons For “Stressing Out”

1. We perceive a situation as dangerous, difficult, or painful.

2. We don’t believe we have the resources to cope.

A Natural Reaction to Acute Stress

• Increase in muscle tension

• Increase in respiration

• Increase in heart rate

Autonomic Nervous System During Stress

• Cortisol and other stress hormones released.

• Which increase glucose production.

• Which shuts down unnecessary body functions.

Mental Health

Encompasses emotional, psychological, and social well-being (affects how we think, feel, and act).

• Determines how we handle stress, interpersonal relationships, and healthy choices.

Educational Objectives Met Through PE

• Physical: Improvements in health, fitness, heart functioning, strength, fundamental movement skills, and sport skills.

• Psychological & Social: Increases in self-confidence, stress management, and positive interactions with people.

• Mental: Enhancements in academic performance, learning ability, and motivation.

Exercise Physiology

Study of causes and consequences of bodily functioning and changes caused by physical activity.

Target HR Range Karvonen Formula

220 - AGE = __

__ - RHR = __

__ (.65) = __ + RHR = __ (min of range)

__ (.85) = __ + RHR = __ (max of range)

Profession

Specialized occupation requiring mastery of knowledge and meeting standards demonstrating competence.

Pedagogy

Art and science of teaching. Study of theories and application of teaching methods.

Conditions of Learning and Theory of Instruction

1. Gain learners’ attention

2. Inform learners of objective

3. Stimulate recall of prior learning

4. Present new information

5. Provide learning guidance

6. Guide performance exploration

7. Provide feedback

8. Assess performance

9. Enhance retention and transfer

Standards in Field

100% should be following.

Guidelines of Field

Recommendations within field to follow.

Exercise

Physical movement that increases rate of energy expenditure and engaged in to get fit.

Play

Amusements engaged in freely for fun with less formality in rules.

Games

Describe playful activities, rule-governed contests, and athletic competitions.

(Ex. hopscotch, rec league sports, pro sports.)

Recreation

Refreshes or renews one’s strength and spirit after work, a diversion occurring during leisure hours.

Athletics

Highly organized and structured competitions among skilled athletes.

(Ex. School sports, pro sports.)

Sports

Physical activities governed by formal or informal rules involving competition against opponent or oneself and engaged in for fun or reward.

Physical Education

Process by which someone obtains optimal physical, mental, and social skills and fitness through physical activity.

Exercise Science

Scientific analysis of human body in motion.

Obesity According to CDC

Having very high amount of body fat in relation to lean body mass or a Body Mass Index (BMI) of 30 or higher.

Preschooler (3-5 y/o) Activity Guidelines (CDC)

Should be physically active throughout the day to enhance growth and development. Adult caregivers should encourage active play involving a variety of activity types.

Kids + Adolescents (6-17 y/o) Activity Guidelines (CDC)

• 60 mins of moderate to vigorous physical activity daily.

• Aerobic: Most of 60+ mins should be either moderate or vigorous aerobic activity and should include vigorous activity 3+ days a week.

• Muscle Strengthening: As part of 60+ mins, muscle strengthening activities should happen 3+ days a week.

• Bone-Strengthening: As part of 60+ mins, bone-strengthening activities should happen 3+ days a week.

Adult (18+ y/o) Activity Guidelines (CDC)

Should move more and sit less throughout the day. Even a little moderate to vigorous activity is better than none.

• For substantial health benefits, should do 150-300 mins a week of moderate activity, or 75-150 mins a week of vigorous activity (aerobic) or equal combination of moderate and vigorous aerobic activity. Aerobic activity should be spread throughout the week.

• More health benefits gained by doing more than 300 mins of moderate activity a week.

• Muscle Strengthening: Should do activities of moderate intensity and involve all muscle groups 2+ days a week.

Pregnant Women + Postpartum Activity Guidelines (CDC)

Should be under the care of healthcare provider to monitor progress and adjust activities accordingly.

• Should do 150+ mins of moderate aerobic activity a week, spread throughout the week.

• People who commonly do vigorous aerobic activity or are physically active before can keep doing these activities during these stages.

Adults With Chronic Health Conditions + Adults With Disabilities Activity Guidelines (CDC)

Should be under the care of a healthcare provider and adjust physical activity as needed.

• If able, should do 150-300 mins a week of moderate activity or 75-150 mins a week of vigorous aerobic activity or equal combination of moderate and vigorous activity, aerobic should be spread throughout the week.

• If able, should do muscle strengthening activity of moderate intensity and involve all muscle groups 2+ days a week.

• If not able to do above, should do physical activities regularly according to ability and avoid inactivity if possible.

Safe Physical Activity

• Understand risks involved with physical activities but confident in safety of activities.

• Choose activities appropriate for current activity level.

• Increase physical activity levels gradually.

• Be under the care of a healthcare provider if needed to get guidance.

Physical Activity Benefits

• Helps falling asleep quicker, reduces daytime sleepiness.

• Helps executive functioning, organizing, planning, memory, processing speed, attention, and academic performance.

• Helps with mental health issues like anxiety and depression.

• Improves functioning and general task completion, increases energy levels.

• Improves sense of quality of life.

• 1 time of moderate to vigorous physical activity helps lower blood pressure, improve insulin sensitivity, improve sleep, lower anxiety, and improve cognition on day performed. Effects increase when activity is done regularly.

• Disease risk reduction and increase in physical function happen within days or weeks of doing activity regularly.

Athletes Goals For Youth Sports

• Have fun

• Have something to do

• Send time with friends

• Learn sport skills

• Feel successful

Parent Wants For Youth Sports

• Share kids interests

• Keep kids active

• Help kids have fun

• Games played in organized, supervise, and safe environments

• Develop teamwork, cooperation, self-discipline, and sportsmanship

• Learn to work with others