wsu kines 264 lec exam 1

Physical Activity

Bodily movement produced by skeletal muscles that requires energy expenditure.

Exercise

Planned, structured, and repetitive bodily movement intended specifically to improve or maintain physical fitness.

Physical Fitness

A set of physical attributes that allows the body to respond or adapt to the demands and stress of physical effort.

Nine Dimensions of Wellness

Physical, emotional, intellectual, interpersonal, cultural, spiritual, environmental, financial, and occupational wellness.

Physical Wellness

Dimension involving behaviors like eating well, exercising, avoiding harmful habits, practicing safer sex, and recognizing disease symptoms.

Emotional Wellness

Dimension involving optimism, trust, self-esteem, self-acceptance, self-confidence, and the ability to understand and express feelings.

Intellectual Wellness

Dimension involving openness to new ideas, critical thinking, curiosity, creativity, and a drive for lifelong learning.

Interpersonal Wellness

Dimension involving effective communication, capacity for intimacy, and cultivating a supportive social network.

Cultural Wellness

Dimension involving interacting respectfully with diverse cultures, valuing personal heritage, and avoiding stereotyping.

Spiritual Wellness

Dimension involving possessive love, compassion, purpose, forgiveness, altruism, and feeling connected to something greater than oneself.

Environmental Wellness

Dimension involving clean natural resources, sustainable living, recycling, and minimizing pollution/hazards.

Financial Wellness

Dimension involving understanding money management, living within means, avoiding unnecessary debt, and saving for emergencies.

Occupational Wellness

Dimension involving personal job fulfillment, feeling valued by leadership, and healthy coworker relationships.

Leading Cause of Death in the US (Overall)

Heart disease (followed by cancer, COVID-19, unintentional injuries, and stroke).

Leading Cause of Death for Ages 15 to 24

Unintentional injuries/accidents (primarily motor vehicle crashes and poisonings/overdoses).

Target Behavior

An isolated lifestyle behavior selected as the primary focal point of a behavior change plan.

Self-Efficacy

The belief in one's personal capability to take action and successfully execute a specific task.

Internal Locus of Control

The belief that outcomes and control over life events reside primarily within oneself through personal choices and effort.

External Locus of Control

The belief that external factors, luck, fate, or environmental factors determine life events and health outcomes.

Precontemplation Stage

Stage of change where an individual does not acknowledge a problem and has no intention of changing within the next 6 months.

Contemplation Stage

Stage of change where an individual acknowledges a problem and intends to take action within 6 months, but remains ambivalent about costs.

Preparation Stage

Stage of change where an individual intends to take action within a month and may have started small, irregular behavioral adjustments.

Action Stage

Stage of change where an individual is actively and outwardly modifying their behavior and environment (demands greatest energy and highest relapse risk).

Maintenance Stage

Stage of change where an individual has sustained the healthy target behavior for at least 6 consecutive months.

SMART Goals Criteria

Specific, Measurable, Attainable, Realistic, and Time-bound.

ACSM Aerobic Guideline (General Health)

At least 150 minutes of moderate-intensity activity OR 75 minutes of vigorous-intensity activity per week.

ACSM Resistance Training Guideline

1 or more sets of 8 to 12 reps conditioning major muscle groups on at least 2 non-consecutive days per week.

Five Health-Related Fitness Components

Cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition.

Six Skill-Related Fitness Components

Speed, power, agility, balance, coordination, and reaction/movement time.

Somatotype

Body-type classification system categorizing builds into endomorph (round/heavy), mesomorph (muscular), or ectomorph (tall/thin).

Principle of Specificity

The training principle stating that the body adapts specifically to the particular type and physiological demands of the exercise performed.

Principle of Progressive Overload

The training principle stating that systematically increasing the exercise stress or demands forces continued physiological adaptation.

Principle of Reversibility

The training principle stating that fitness adaptations are lost when demands are reduced; up to 50% of fitness gains can be lost within 2 months.

FITT-VP Principle Acronym

Frequency, Intensity, Time, Type, Volume, and Progression.

Pulmonary Circulation

The circulatory loop governed by the right side of the heart, pumping deoxygenated blood to the lungs for gas exchange.

Systemic Circulation

The circulatory loop governed by the left side of the heart, distributing oxygenated blood to the remainder of the body.

Right Atrium Function

Receives oxygen-poor blood returning from the upper and lower body via the superior and inferior venae cavae.

Right Ventricle Function

Pumps deoxygenated blood through the pulmonary semilunar valve into the pulmonary arteries toward the lungs.

Left Atrium Function

Receives newly oxygenated blood returning from the lungs via the pulmonary veins.

Left Ventricle Function

Pumps oxygenated blood through the aortic valve into the aorta under high pressure to supply systemic circulation.

Four Heart Valves in Flow Order

Tricuspid valve, Pulmonary valve, Mitral (Bicuspid) valve, and Aortic valve.

Alveoli

Microscopic air sacs within the lungs where oxygen and carbon dioxide diffuse across capillaries.

Diffusion

Passive transport process by which oxygen enters pulmonary blood and carbon dioxide enters the lung spaces.

Systole

The active contraction phase of the cardiac cycle when heart chambers pump blood out.

Diastole

The relaxation and filling phase of the cardiac cycle when chambers refill with blood.

Stroke Volume (SV)

The volume of blood ejected from a heart ventricle in a single contraction (beat).

Cardiac Output (Q)

The total volume of blood pumped by the heart per minute; calculated as Heart Rate multiplied by Stroke Volume (HR x SV).

Blood Pressure Exercise Response

Systolic blood pressure increases steadily with workload, whereas diastolic blood pressure remains steady or decreases slightly.

Nitric Oxide Function

A chemical messenger produced by vascular endothelial cells that signals vessel relaxation, promoting vasodilation and blood flow.

Coronary Arteries

The arterial blood vessels branching off the aorta that directly deliver oxygen-rich blood to the heart muscle (myocardium).

Immediate Energy System (ATP-CP)

Energy system lasting 0 to 10 seconds; anaerobic, uses stored cellular ATP and creatine phosphate for explosive, maximal bursts.

Nonoxidative Energy System (Anaerobic Glycolysis)

Energy system lasting 10 seconds to 2 minutes; anaerobic, breaks down muscle glucose and glycogen into ATP and lactate.

Oxidative Energy System (Aerobic System)

Energy system predominating after 2 minutes; aerobic, utilizes oxygen within the mitochondria to metabolize glycogen, glucose, fats, and protein.

Mitochondria

Cellular organelles responsible for aerobic respiration and the majority of ATP production from fuels in the presence of oxygen.

VO2max (Maximal Oxygen Uptake)

The highest volume of oxygen an individual can consume during maximal physical exertion; measured in mL/kg/min.

1-Mile Walk Test Metric

Assesses cardiorespiratory fitness by tracking time to walk a mile briskly and recording post-walk heart rate (faster time + lower HR = higher VO2max).

Radial Pulse Location

Pulse site located on the inner lateral wrist below the base of the thumb (palpated using index and middle fingers).

Target Heart Rate Zone (MHR Method)

55/65% to 90% of maximum heart rate (lower percentages for unfit individuals; 70-85% for average individuals).

Heart Rate Reserve (HRR) Formula

Maximum Heart Rate (MHR) minus Resting Heart Rate (RHR).

Karvonen Target Heart Rate Formula

Target HR = (Heart Rate Reserve x % Intensity) + Resting Heart Rate.

Rating of Perceived Exertion (RPE)

A subjective scale (commonly 1-10 or 6-20) where individuals rate physical exertion; 4 to 5 represents moderate intensity.

Talk Test Benchmark

During moderate intensity, speech is possible with slight difficulty; during vigorous intensity, speech is limited to short phrases or single words.

MET (Metabolic Equivalent)

A unit estimating energy expenditure where 1 MET represents resting metabolic rate (~3.5 mL O2/kg/min or ~1.2 kcal/min).

Dehydration

Excessive deficit of total body water; clinically monitored by darkened amber urine output.

Heat Cramps

Sudden, painful, involuntary muscle contractions occurring during intense exercise in hot conditions due to fluid/electrolyte shifts.

Heat Exhaustion

Heat illness marked by rapid weak pulse, low blood pressure, profuse sweating, headache, dizziness, and cold clammy skin.

Heatstroke

Life-threatening heat illness marked by regulatory failure, core temperature >104°F, hot/red skin, confusion, and loss of consciousness.

Hypothermia

Dangerous reduction of core body temperature resulting from prolonged cold or wet exposure.

Frostbite

Freezing and tissue damage of body extremities marked by numbness, pallor, and loss of cold sensation.

R-I-C-E Protocol

Standard immediate acute injury management: Rest, Ice (vasoconstriction), Compression, and Elevation (above heart level).