KINE-1164-44101 Final Exam Review

Nine Dimensions of Wellness

Nine Dimensions of Wellness

• Physical

• Emotional

• Intellectual

• Spiritual

• Social

• Environmental

• Occupational

• Financial

• Cultural wellness

Leading cause of death

Heart disease.

Second leading cause of death

Cancer.

Definition of health

Absence of disease.

Definition of wellness

Optimal state of mind and body.

Behavior Modification

The alteration of behavioral patterns through specific techniques.

Transtheoretical Model

The theory of the stages of change for behavior change.

Goal Setting

The process of identifying something that you want to accomplish and establishing measurable goals and timeframes.

Barriers

Something that stands in the way of you achieving your goals.

F.I.T.T.

• Frequency

• Intensity

• Time

• Type

Cardiorespiratory endurance

The ability to carry out prolonged, large muscle, dynamic movements at a moderate to high level of intensity.

Muscular strength

Muscular strength is the ability of the muscles to exert force over a single or maximal effort.

Muscular endurance

Muscular endurance is the ability to exert a force over a period of time or repetitions.

Flexibility

Flexibility is the ability to move your joints through a full range of motion.

Body Composition

The relative amount of fat mass to fat-free mass.

7 major risk factors associated with increased risk of heart disease

• Family history

• Cigarette smoking

• Hypertension

• Dyslipidemia

• Impaired fasting glucose (diabetes)

• Obesity

• Sedentary lifestyle

S.M.A.R.T. Goals

• Specific

• Measurable

• Attainable

• Realistic

• Timeframe

Physical activity

Any activity that requires skeletal muscle and requires energy aimed at improving health.

Exercise

A subset of physical activity that is planned and structured aimed at improving fitness.

Health related components of fitness

Types of activities dedicated to improving physical fitness categorized as cardiorespiratory endurance, muscular strength and endurance, flexibility, and body composition.

Skills related components of fitness

Types of activities dedicated to improving physical skills categorized as speed, agility, coordination, balance, power, and reaction time.

Principles of adaptations to stress

Guidelines related to managing the application of stress during physical activity/exercise.

Overload Principle

A principle of adaptation to stress suggesting the amount of stress applied during exercise must exceed a threshold level to stimulate adaptation.

Volume

The term used to describe "how much" stress is being applied by combining the duration and frequency of exercise.

Progression principle

A principle relating to how much additional stress that can safely be introduced to gradually improve fitness without risking injury or overuse.

Specificity

The principle of stress suggesting activities should be closely centered around the primary outcome goal, i.e. train the way you want to adapt.

Reversibility

The principle that adaptations to stress can be lost over time if training is modified or stopped.

Principle of rest and recovery

The concept that adaptation not only requires overload but also requires rest to avoid overstressing the body.

Periodization

A method of organizing workouts into blocks or periods. These cycles consist of work/stress periods and rest periods.

Overtraining syndrome

A condition of chronic stress from physical activity affecting the physical and psychological states of an individual or athlete.

Detraining

The act of no longer training at all or decreasing the amount of training.

Specificity

Targeting specific areas in a workout.

Overload

The practice of increasing exertion as the body adapts to ensure continued gains in fitness levels.

Frequency

3-5 days per week for healthy adults.

Intensity

Moderate to vigorous intensity, which equals 40-85% of heart rate reserve, or 55-90% of percentage of max heart rate.

Time/duration

20-60 minutes per session or accumulation of 150 minutes per week. Sessions must be continuous for 10 minutes or more.

Type/mode

Use large muscle groups and exercises specific to cardiorespiratory exercise.

Cardiorespiratory system

The term used to describe the relationship between the cardiovascular system (heart and blood vessels) and respiratory system (lungs).

Calorie

A term used to describe food energy. Scientifically, it is the amount of energy needed to raise one kilogram of water, 1 degree Celsius. More accurately, it is one kilocalorie.

Adenosine Triphosphate (ATP)

The basic unit of energy used by the cells.

Aerobic energy system

The term used to describe the way cells produce ATP. In this case, the cells require oxygen to assist in ATP production.

Mitochondria

The area (organelle) of the cell where ATP is produced.

Creatine phosphate

A compound found in the cells and used by the immediate energy system that can be used to produce ATP.

Non-oxidative energy system

A term used to describe the way cells produce ATP. In this case, cells do not require oxygen to produce ATP.

Glucose

The simplest form of sugars found in the blood.

Tidal volume

The amount of air measured during inspiration or expiration.

Diffusion capacity

The amount of air that is transferred from the lungs to the blood.

Arterial-vein difference (aVO2diff)

The difference between the oxygen found in arterial blood and venous blood.

Target Heart Rate (THR)

A term describing heart rate zones that represent an intensity range—a low end heart rate and a high end rate—used as a guide for exercise intensity.

Max heart rate (MHR)

The maximum number of beats per minute the heart can contract.

Resting Heart Rate (RHR)

The minimum number of beats per minute the heart contracts.

Heart Rate Reserve (HRR)

The difference between the maximum heart rate and the resting heart rate. This term is also used to describe a method for calculating target heart rate.

Rating of Perceived Exertion (RPE)

A self-assessment used during exercise used to estimate the intensity of the work being performed. The scale used, called the Borg Scale, ranges from 6 to 20

Skeletal muscle

Responsible for body movement

Cardiac muscle

Responsible for the contraction of the heart.

Smooth muscle

Responsible for many tasks, including movement of food along intestines, enlargement and contraction of blood vessels, size of pupils, and many other contractions.

Muscle fiber

Individual muscle cells.

Motor unit

A nerve controlling a group of muscle fibers.

Myofibrils

Threadlike structures running the length of the muscle fiber.

Insertion

Point where the muscle is attached to a bone that moves.

Origin

Point where the muscle is attached to a bone that remains in a fixed position.

Action Potential

The electrical current that cause a muscle to contract.

Sliding Filament Theory

The theory of how our muscles move.

Dynamic contraction

Muscle movements that cause bodily movements.

Repetition

One movement pattern.

Set

A group of repetitions.

Periodization

Breaking resistance training into different training phases.

Strength

The maximal amount of force that can produced one time.

Hypertrophy

Muscle fibers getting bigger.

Atrophy

Muscle fibers getting smaller.

Isokinetic

Muscle is contracted at a constant tempo.

Isometric

Muscle contraction cause no bodily movement.

Types of flexibility

• Static flexibility

• Dynamic flexibility

Active stretching

Done individually without an external stimulus.

Passive stretching

When a partner or trainer is used as the stimulus in the stretching exercise.

Types of stretching

• Static

• Ballistic

• Dynamic

• Proprioceptive neuromuscular facilitation (PNF)

Stretching frequency

Stretch a minimum of 2-3 days per week, ideally 5-7 days per week.

Stretching intensity

Stretch to the point of tightness or mild discomfort.

Stretching time (duration of each stretch)

Stretch for a minimum of 10 seconds for very tight muscles with an emphasis on progressing to 30-90 seconds. Complete two to four repetitions of each stretch.

Stretching type (mode)

Select the technique that best suits your circumstances: static, dynamic, ballistic, or proprioceptive neuromuscular facilitation.

Elasticity

The ability of the muscle to return to its resting length after being stretched.

Plasticity

The tendency of a muscle to assume a greater length after stretching.

Active stretching

A mode for stretching that is unassisted or involves no internal stimulus.

Passive stretching

A mode for stretching that uses an external source such as a partner or gravity to assist in the movements.

Ballistic stretching

A technique used to improve range of motion performed by gently bouncing back and forth to stretch and relax the muscle.

Proprioceptive Neuromuscular Facilitation (PNF)

A technique used to improve range of motion performed by a sequence of stretching and contracting muscles. These sequences target the neuromuscular structures to facilitate relaxation of reflexive activity.

Diseases associated with excessive body fat

• Type II Diabetes Mellitus

• Hypertension

• Cancer

• Cerebrovascular Disease (Stroke)

• Cardiovascular Disease

• Metabolic Syndrome

• Lung Disorders

• Sleep Apnea

• Asthma

• Musculoskeletal Diseases

• Osteoarthritis

• Gout

• Gallbladder Disease

• Pancreatitis

• Non-Alcohol Fatty Liver Disease

• Dementia

• Psychological Problems and Quality of Life

• Kidney Disease

• Pregnancy Problems

B.M.I.

Body Mass Index

Body Composition

The measurement of the body's proportion of fat mass to fat free mass.

Fat Mass

The amount of fat tissue in the body often expressed as a percentage of total body mass.

Fat Free Mass (FFM)

Not fat tissue in the body such as bones, muscles, ligaments, and blood.

Essential Fat

The amount of fat needed for vital body functions.

Non-essential fat

The amount of fat that exceeds the necessary fat needed for vital body functions. This fat is considered energy storage.

Overweight

The accumulation of nonessential body fat to the point that it adversely affects health.

Obesity

Characterized by excessive accumulation of body fat and can be defined as a more serious degree of being overweight.

Adipose Tissue

Another term for fat. More specifically it is loose connective tissue composed of adipocytes.

Subcutaneous fat

Fat tissue stored below the skin's surface.

Visceral Fat

Fat tissue stored around central organs.

Body Mass Index (BMI)

An index based on concept that weight and height should be proportionate. It is calculated by dividing weight by the height squared (weight/height^2).

Hydrodensitometry

This method attempts to measure the density of the body by using water displacement.