KINE 223 Pilates Barre Exam 1

A state of physical, mental, and social well-being and not merely the absence of disease or infirmity

What is the definition of health?

An active process by which people become aware of, and make choices toward, a more successful existence

What is the definition of wellness?

• Physical

• Emotional

• Intellectual

• Social

• Spiritual

• Occupational

• Environmental

• Financial

What are the 8 dimensions of wellness?

Focused on actions that help to maintain healthy body systems

What is physical wellness?

About navigating life’s challenges; identify your emotions and express them in a healthy way

What is emotional wellness?

Learning because you want to not because you have to; being curious

What is intellectual wellness?

Helps us develop skills to build network of support. How you interact with others from all walks of life.

What is social wellness?

By improving your communication and cooperation skills and consider how your actions affect others

How can you practice social wellness?

Our compass, a guide to our overall life; reflected in our values, ethics, morals, and beliefs

What is spiritual wellness?

Get involve with a faith-based community, pray, meditate, and spend time in nature

How can you practice and strengthen spiritual dimension?

Related to the roles and responsibilities we each have

What is occupational wellness?

Explores the reciprocal relationship we have with our environment; about understanding our actions on our environment

What is environmental wellness?

Focuses on building the knowledge and skills to make informed decisions about your finances

What is financial wellness?

78.4 years

What was the latest life expectancy found to be?

Heart disease

What is the leading cause of death in the US?

When the mind isn’t focused on driving, eyes are off the road, or hands are off the wheel

What is distracted driving?

Physical characteristics of your body that are measured and tracked over time

What are biometrics?

Knowing the parameters of each biometric and how your measurements compare can help you determine how your organs, organ systems, and overall body are functioning

What is the purpose of biometrics?

Measuring VO2 Max/maximal oxygen uptake

What is the gold standard for assessing cardiovascular fitness?

A measure of the volume of oxygen that a person can take in and deliver to the muscles during strenuous exercise expressed in mL/kg/min

What is VO2 Max?

A measure of the number of times your heart contracts to pump blood throughout the body; units bpm

What is heart rate?

60-100 bpm

What is the average resting heart rate for adults?

The top/first number

Where can systolic pressure be found?

The amount of pressure blood forces against artery walls when the heart beats circulate blood throughout the body

What is systolic pressure?

The bottom/second number

Where can you find diastolic pressure?

Measure of the pressure blood forces against artery walls between heart beats

What is diastolic pressure?

120< - Systolic

80< - Diastolic

Normal blood pressure is?

Having some understanding or scientific knowledge and the ability to analyze explanations and propose ways to investigate questions about natural phenomena

What is scientific literacy?

Component of scientific literacy, further develops our natural curiosity and allows us to think creatively, pose inquiries, and form conclusions

What is critical thinking?

It involves effective communication with a healthcare provider before, during, and after an appointment, as well as an organization’s ability to equitably enable information seekers to find, understand, and use information to inform their actions

What is health literacy?

Prejudice in favor of or against one thing, person, or group compared with one another, usually in a way considered to be unfair, and specifically in statistics as, “systematic error introduced into sampling or testing by selecting or encouraging one outcome or answer over others”.

What is Bias?

too much information including false or misleading information in digital and physical environments during a disease outbreak

What is infodemic?

Use the CRAP test

Currency - When was it written and how recently was it updated?

Reliability - what kind of info is included, is it accurate, provide references, and do the links work?

Authority - Who is the author and their credentials, who is the publisher

Purpose - What is the intent of the website/article, is it fact or opinion based, is there bias, and who is the intended audience

How to evaluate sources?

Randomized clinical trial (RCT) because of its ability to determine cause and effect

What is the “gold standard” in measuring an intervention’s effectiveness?

Observation, question, hypothesis, experiment, analysis, conclusion

What are the steps to the scientific method?

Viewing something interesting that the researcher would like to know more about

What is the definition of observation?

What the observation leads to, in which the individual will attempt to answer through research

What is the definition of question?

A single statement that offers a prediction of the expected outcome of an experiment, or an answer to the research question.

What is the definition of hypothesis?

What the researcher designs to test the hypothesis

What is the definition of experiment?

After the experiment is conducted and/or the data is collected, it is analyzed and interpreted through graphs, charts, and written explanations.

What is the definition of analysis?

Finally, the researcher states whether the hypothesis is accepted or rejected based on the data collected.

What is the definition of conclusion?

Can be manipulated, or changed, by researcher

What are independent variables?

Are measured, or tested, by the researcher

What are dependent variables?

describe characteristics of a study design that limit the usefulness or generalizability of findings to a general population.

What is the definition of limitations?

It eliminates false information from being spread

Why is peer review important?

What is stress?

nonspecific response of the body to any demand

What is a stressor?

The stimulus in response to stress

What is distress?

a stress response from negative or unpleasant stressors

What is estress?

positive stimulating factors

Where can you find the optimal level?

At the peak of the Human Function Curve

What is caused by distress?

Burn out; performance decline

What is GAS (General Adaptation Syndrome)?

Stress response; three stages

What are the three stages in GAS?

Alarm

Resistance

Exhaustion

Describe alarm stage

• you are alerted to a (negative) stressor by the amygdala in the brain and your body responds by releasing cortisol and epinephrine

• fight or flight response

• this response as one that occurs when someone experiences a perceived threat that is accompanied by very strong emotions

What is prompted by the activation of the sympathetic nervous system?

Alarm stage

Describe resistance stage

• our body tries to counteract the physiological impact of the alarm stage

• the body reduces less cortisol, which reduces heart rate and blood pressure

• body is still prepared to react, but with less intensity

• duration depends on how long stressor lasts

• When this occurs, we experience irritability and difficulty concentrating because our body keeps reverting back to the alarm stage.

Which stage activates the parasympathetic nervous system?

Resistance stage

Describe Exhaustion stage

• is reached only in periods of extended stress

• occurs because the body’s physical and emotional resources are depleted by continuously trying, but failing, to overcome the alarm stage

In what stage is the body no longer capable of dealing with stress?

Exhaustion stage

Describe automatic nervous system (ANS)

• subdivision of peripheral nervous system

• controls our organs and glands, and is outside of voluntary control

• further subdivided into the sympathetic and parasympathetic nervous systems

What are some recommendations Cornell and Purdue give to manage stress?

• Keep things in perspective

• think positively

• improve time management

What are some evidence-based stress management techniques?

• Mindfulness meditation

• Cognitive Behavioral Therapy

• Physical activity

• spend time in nature

• nutrition

• resilience

What is Cognitive Behavioral Therapy?

helps people to identify and change destructive or disturbing thought patterns that have a negative influence on their behavior and emotions

What is neuroplasticity?

which is the capacity for our brain cells to change in response to our behavior

malleability of the brain across the lifespan, even after the typical period of growth and development ends

Wat are the four stress manifestations?

physical, emotional, cognitive, and behavioral signs

What is the difference between sadness and depression?

While most people have experienced periods of sadness or feeling “down”, depression involves worsening signs and symptoms that last for at least two weeks.

How much sleep does an adult need?

7-9 hours

What is the impact of sleep on wellness?

It is linked to overall good health

What is sleep-wake homeostasis?

keeps track of your need for sleep

What is non-exercise activity thermogenesis (NEAT)?

the caloric expenditure from these daily activities that we do in lifestyle activity

What is PAGA?

Physical Activity Guidelines for Americans

What did PAGA do?

Released evidence-based guidelines recommending 150-300 minutes of moderate activity or 75-150 mins of vigorous activity weekly

What Happens with Respiratory Muscles When CRF Increases?

Increase in strength and endurance, not in lung volume

What are cardiac adaptations to aerobic exercise?

With improved cardiorespiratory fitness (CRF), the body develops structural and functional adaptations that make oxygen transport more efficient.

These include increased blood volume, new vessel growth, and greater cardiac output

Training also enhances collateral circulation, expanding the number of working capillaries in both cardiac and skeletal muscle.

What is Excess Post-exercise Oxygen Consumption (EPOC)?

the time after exercise in which the body returns to homeostasis

What is VO2Max?

measures how much oxygen the body can consume and utilize while exercising at a maximum level

What does FITT stand for?

Frequency, intensity, time, and type

What is ACSM?

American College of Sports Medicine

What is the Karvonen formula used for?

Calculate target heart rate

What is needed to calculate Karvonen?

Max HR (220-age) - Resting HR

What is Borg’s Rating of Perceived Exertion of RPE scale?

It is a numbered scale from 6 to 20, with the lowest numbers being “very, very light” exercise, the highest numbers being “maximal” exercise, and the numbers in between representing a gradual increase in exercise intensity, from low to high.

What is Heart Rate Recovery (HRR)?

measured as the difference between the peak heart rate and the HR one minute into the cooldown.

What is HRR a potent marker of?

Cardiac parasympathetic activity that can be used in order to identify patients at high risk for cardiovascular and all-cause mortality

What is Exercise Metabolic Equivalents (METs)?

• measure of activity used in a clinical setting

• The amount of oxygen your body consumes is directly proportional to the amount of energy you expend during physical activity. At rest, your body uses approximately 3.5 ML of oxygen per kilogram (2.2 lb.) of body weight per minute (ml/kg/min). This resting metabolic rate is referred to as 1.0 MET

What is the Talk Test?

Having a conversation while exercising would be low to moderate intensity. If the conversation is unlikely because you are breathing hard, then you are likely working at a vigorous intensity.

What is aerobic training?

require the body to sustain activity increasing respiration, heart rate and using large muscles in a rhythmic mode over time

What is anaerobic training?

activities that involve repeated bouts of higher-intensity intervals alternating with rest or low-intensity intervals (also called active rest)

What happens to the heart from regular cardio activity?

lowers resting heart rate, reduces heart rate during exercise, and speeds post-exercise recovery, reflecting a more efficient cardiovascular system.

What are the Health-related fitness components?

• Cardiovascular fitness

• Muscular fitness

• flexibility

• body composition

• neuromotor fitness

What is muscular strength?

the force or tension a muscle or a muscle group can exert against resistance with one maximal effort

What is muscular endurance?

the ability or capacity of a muscle or a muscle group to repeatedly contract or to hold a sustained contraction of a submaximal resistance over a long period of time

What is atrophy?

the term for a loss in muscle size with detraining

What is sarcopenia?

type of atrophy which is loss of muscle due to aging

What is a concentric contraction?

shortening of the muscle as it develops tension against resistance or gravity, and a decrease in the associated joint angle

What is a eccentric contraction?

lengthens the muscle as it works against tension or gravity; the joint angle increases with an eccentric contraction

What is an isometric contraction?

with tension but no movement or change in the joint angle

What is hypertrophy?

the term for an increase in the size of the muscle because of strength training

What are the ACSM FITT Guidelines for Resistance Training?

Frequency - 2-3 days/week at least 48 hours rest for the same muscle groups

Intensity - moderate to hard; last rep should be hard

Repetitions - 8-12 in deliberately and controlled manner

Sets - 2-4 with rest interval of 2-3 mins between sets

Type - multi-joint exercises using more than one muscle group (could include single-joint)