KINE 101 Test 1

ACSM

oversee exercise and health norms

Average life expectancy

78 years old

US average medical bill

$12,000

#1 thing affecting health

behavior

Lifespan

how long you live

Healthspan

life length free of comorbidities (disease)

CUD

number one killer in US

What percent of kids have at least 1 chronic health condition?

40%

What does the FITT principal stand for?

frequency, intensity, time, and type

Based on FIIT, what are the parameters for PA?

5 days/week, moderate intensity, 30 minutes

What percent of US adults are physically inactive?

70%

What percent of kid’s calories come from processed foods?

70%

Teens average how many hours of screen time?

9

Alternatives to PA

strength training

Benefit of strength training

promote muscular health

ACSM norm for strength training

lift 2x/week, 1 per muscle group, 4-8 reps, 1-3 sets

What can lack of good nutrition lead to?

disease

What percent of healthcare spending goes to treating chronic disease?

90%

How many adolescents have pre-diabetes?

one in three

Root cause of malnutrition

a system built on processing, not prevention

Processed

not nutrient dense

Nutrient density

per calorie, high % nutrients

5 types of real food

protein, dairy, fruits and veggies, healthy fats, whole grains

Macronutrients

nutrients needed in large amounts (carbs, fats, proteins)

Micronutrients

nutrients needed in small amounts (vitamins and minerals)

Daily recommended protein serving

1.2-1.6 grams grams/kg/day

Daily recommended serving of fat and dairy

3 servings/day

Daily recommended serving of veggies

3 servings/day

Daily recommended serving of fruits

2 servings/day

Daily recommended serving of whole grains

2-4/day

Ratio of carbs to fiber

5-1

RDA

recommended dietary allowance, optimal hit zone

AI

adequate intake, target when precise RDA isn’t established

EAR

estimated average requirement, sufficient for ½ population

UL

Tolerable upper intake level, top amount consumable

Name caloric value and function of protein

4kcal/g, structural building blocks and tissue repair

Name caloric value and function of fat

9 kcal/g, cell membrane integrity, hormonal regulation, sustained energy, thermoregulation, fuel source, cell health, hormone production

Name caloric value and function of carbs

4 kcal/g, high intensity premium fuel, glucose

What types of amino acids make up proteins?

essential and non-essential

Essential amino acid

EAA, body does not synthesis so must eat

Non-essential amino acid

11 NEAA, synthesized in body

Simple (fast) carbs

higher in sugar, digests into bloodstream quickly, mono and di saccharides

Complex (slow) carbs

high in fiber, digest slowly, sustained energy, polysaccharides

Water soluble vitamins

B and C

Fat soluble vitamins

ADEK

Minerals

Iron, Sodium + potassium, calcium

Iron function

carries o2 in RBC

Sodium+potassium function

fluid balance/hydration

Calcium function

muscle force

How much of our body is water? 45%-75%

45%-75%

Hypohydration

sweat losses greater than fluid intake

Discipline

body of knowledge organized around a specific topic or theme

Sub-discipline

related to a specific topic within a discipline

Sub-disciplines of Exercise sci

PA Epidemiology, biometrics, motor behavior, sport + exercise psych, exercise phys

3 ways people learn in Kines

Exercise experience, scholarship of exercise, and professional experience

Exercise

planned, structured PA with the objective of improving or maintaining fitness

Physical Activity

150 minutes/week of moderate intensity activity

PA benefit

promotes cardiovascular health

Name the four types of exercise

training, health-related, cosmetic, and therapeutic

Training exercise

improve athletic, tactical, work-related, or recreational performance (specific)

Health-related exercise

develop/maintain a working body, decrease disease risk (for general population “gen-pop”)

Cosmetic exercise

reshaping the body to aesthetic purposes, for body builder, models, actors, or gen-pop

Therapeutic Exercise

specialized and individualized movements to restore or develop physical capacities lost due to injury, disease, behaviors, or aging (indivs. with limited function)

Holism

unilateral dependence of mind, emotion, body, and spirit

Evidence-based practice

Gross anatomy

what you can see

Histology

study of tissues

Cell level

organelles working together

Tissue level

cells working together

Organ level

different tissues working together

Organ system level

different organs working together

Four tissues in body

connective, epithelial, nervous, muscular

Axial skeleton

Cranium (skull), spine, and rib cage

Appendicular skeleton

Limbs and girdles

Fibrous joint

fusion, no movement

Cartilaginous joint

cartilage strong, connect, some movement (pubic bone)

Synovial joint

free moving

Name the different anatomical planes

transverse, coronal, sagittal

Transverse

body cut in half with floor

Coronal

front to back

Sagittal

side to side

Flexion

angle small

Extension

angle large

Abduction

midline away

Adduction

to midline

Internal rotation

in (shy pose)

External rotation

out (extrovert)

Motor unit

nerve to muscle fiber

Agonist

main muscles that produce force (concentrically)

Antagonist

main muscles that slow or stop movement (eccentric)

Synergist

muscle that aid in force production

Concentric

angle shorten (condense)

Eccentric

angle lengthen

Isometric

hold

Macrostructure

large, visible to eye

Microstructure

small, microscopic

Levels in a muscle fiber

epimysium, perimysium, endomysium, myofibrils

Active tension

contraction by myofilaments (actin and myosin)

Passive tension

stretch, recoil, recovery

Levers

works to create human movement