KINES 264 Final Exam

Emotional Wellness

Reflects your ability to understand and deal with your feelings.

• Optimism

• Self-esteem

• Self-confidence

• Seld-acceptance

Intellectual Wellness

Develops by continually challenging your mind

• Openness to new ideas

• Capacity to question

• Ability to think critically

Interpersonal Wellness

Satisfying and supportive relationships are important to physical and emotional wellness

• Communication skill

• Ability to establish and maintain satisfying relationships

• Ability to cultivate a support system of friends and family

Type 1 Muscle Fibers (slow twitch)

• Fatigue resistant

• Low contraction speed

• Primarily aerobic

• Swim, bike, run

Type 2 Muscle Fibers (fast twitch)

• Not fatigue resistant

• High contraction speed

• Primarily anaerobic

• Weightlifting, Sprinting, Explosive movements

Muscle Organization

Heart

• 4 Chambers

  • Right and left Atrium

  • Right and left ventricle

• 4 Valves

  • Tricuspid

  • Pulmonary

  • Mitral

  • Aortic

Collagen

White fibers that provide structure and support

Elastin

Yellow fibers that make connective tissue flexible

Pulmonary Circulation

• Oxygen poor blood

• Heart → Lungs

Systemic Circulation

• Oxygen Rich blood

• Heart → Everywhere else

Resting vs Exercise BP

• How does procedure change?

  • 180 mmHg vs 220 mmHg

• What is different?

  • BP increases when exercising

    • systolic increase

    • diastolic stays the same or decrease

Hypertension

Refers to HIGH blood pressure

Hypotension

Refers to LOW blood pressure

Metabolic Syndrome factors

Must have 3/5

• Large waistline

• High BP

• High fasting blood sugar

• High triglycerides

• Low HDL

Health related components of fitness

• Cardiorespiratory endurance

• muscular strength

• muscular endurance

• flexibility

• body composition

Reversibility

Fitness is a reversible adaptation. The body adjusts to lower levels of physical activity the same way it adjust to higher levels

• Up to 50% of fitness improvements are lost within two months of exercise cessation

Older adults exercise guidelines

Use RPE rather than objective measures

• e.g. heart rate

Children and adolescents exercise guidelines

For children under 12, emphasize skill development

Diabetes exercise guidelines

Inject insulin over muscle that will not be exercised

• exercised muscles will absorb insulin faster

ATP

• Primary energy “currency”

• Small amounts stored within cells

• Carbs, fats, protein

Phosphagen system

• ATP-PC

• “Immediate” energy system

• “explosive” energy system

Glycolysis

nonoxidative energy system

Oxidative phosphorylation

aerobic energy system

Guidelines for training

Never increase exercise volume by more than 10% per week

Static resistance training

contraction without change in length of muscle or joint angle

Dynamic resistance training

contraction with change in length of muscle and joint angle

Concentric contraction

shortening contraction

• weight moved away from the ground

Eccentric contraction

lengthening contraction

• weight moved toward the ground

Variable resistance exercise

Load is changed to provide maximum load throughout entire ROM

Frequency

ACSM recommends at least 2 nonconsecutive days per week

Intensity

Strength

• Heavier loads/weight (e.g., 80% IRM)

Endurance

• Lighter loads/weight (e.g., 40-60% IRM)

Flexibility

Mild tension or discomfort, not painful

Cardiorespiratory endurance (ACSM)

• 3-5 days/week

• 150 min/week moderate-intensity

Glucose

Circulates in the blood for a quick fuel source

Glycogen

Storage form of glucose

Vitamins

4 are fat soluble

• A, D, E, K

Anemia

deficiency in the oxygen carrying material in the red blood cells

• iron deficiency

Processed/refined carbs

Removal of Bran and germ

• lower nutrient density

Macronutrients

Proteins, fats, carbs, water

Micronutrients

vitamins and minerals

Unsaturated fats

• Fatty acids found primarily in plant foods

• Usually liquid at room temp

Complete proteins

Supply all the essential amino acids

Resting metabolic rate (RMR)

energy required (in calories) to maintain vital body functions while the body is at rest

• 65-70% of food energy used