KIN 122

Exam 1

Health Key Concepts

1. not just absence of disease
2. multidimensional
3. continuum

Leading Risk Factors for Causes of Death

1. heart disease
2. cancer
3. chronic lower respiratory diseases
4. stroke
5. unintentional injuries
6. Alzheimer's disease
7. diabetes
8. Nephritis
9. Flu/ pneumonia
10. suicide

Risk Factor

an aspect of personal behavior or lifestyle

when present long-term can increase the probability of developing chronic diseases or the probability of premature death

Modifiable Risk Factor

those which are attributable to lifestyle choices (ie. tobacco use

Non-modifiable Risk Factor

those which are inherited (ie. age

Risk Factors for Death: High-income Countries

1. tobacco use
2. high blood pressure
3. overweight and obesity
4. physical inactivity
5. high blood glucose

Risk Factors for Death: Low-income Countries

1. childhood underweight
2. high blood pressure
3. unsafe sex
4. unsafe water

Wellness

-state of optimal overall health
-encompasses physical

Six Components of Wellness

1. Physical Health - absence of disease & overall physical fitness
2. Emotional Health - emotional stability
3. Intellectual Health - having an active mind

Physical Activity

any bodily movement produced by contraction of skeletal muscles that results in substantial increase in energy expenditures above resting levels

Types of PA

Leisure-time PA vs. Lifestyle PA

Leisure-time Physical Activity

exercise

Lifestyle Physical Activity

1. Occupational (ie. walking

Exercise

-a subset of physical activity
-planned

Two Aspects of Fitness

Health-related vs. Skill-related

Health-Related Fitness

focused on areas that relate to our overall health status and our ability to perform daily tasks & activities

Components:
-cardiorespiratory fitness = aerobic endurance
-musculoskeletal fitness = muscular strength & endurance
-body composition = body fat

Skill-Related Fitness

ability to perform specific skills required to take part in various activities and sports

Components:
-agility
-balance
-coordination
-speed
-power
-quickness

Physical Activity Guidelines for Cardio or Aerobic Activities for Adults

For substantial health benefits:
-150 min/week of moderate intensity PA (ie. brisk walking) OR 30 minutes/5 days a week
-75 min/week of vigorous intensity PA (i.e.. jogging/running) OR 25 minutes/ 3 days a week

*for additional & more extensive health benefits: double those values!

Physical Activity Guidelines for Muscle-Strengthening Activities for Adults

moderate or high intensity activities for all major muscle groups on 2 or more days a week

some activity is better than none

Physical Activity Guidelines for Children and Adolescents

-60 min or more per day
-most PA should be moderate or vigorous intensity PA at least 3 days per week
-should include muscle & bone strengthening activity on at least 3 days per week

Physical Activity Guidelines for Older Adults

-same as adults except:
-if they cannot do 150 min because of chronic conditions

Physical Activity Guidelines for Adults with Disabilities

-same as adults except:
-if they cannot do 150 min because of chronic conditions

PA levels by characteristic

Sex: women less
Age: older less
Education: low education less
Income: low income less
Race: individuals of color less
Geographic location: southern U.S. less

Self-Report

individuals indicate current levels of participation in terms of frequency

Observation

observe and record physical activity behavior

pros: less subjective
cons: not cost effective

Pedometer

Objective measure-counts number of steps a person takes

pros: inexpensive

Accelerometer

electric sensors measure quantity and intensity of movement

Direct vs. Indirect Measure of Fitness

Direct Measure (laboratory test): measuring the exact thing you are trying to assess (ie: gold standards = maximal graded exercise test)

Indirect Measure (field test): measuring something else as a measure of the thing you are trying to assess (ie. height and weight/ getting BMI)

Fick Equation

VO2 = CO X A-VO2

VO2

-the rate of oxygen used during exercise
-reflects the capacity of the cardiorespiratory system to transport oxygen to working muscles
-also reflects the utilization of oxygen by the muscles during exercise

CO

-cardiac output
-the amount of blood leaving the heart per minute
-(SV X HR)
(SV = amount of blood pumped per beat)
(HR = number of beats per minute)

A-VO2

-the difference between the oxygen content between the arterial blood and the venous blood)

Fitness Outcome: Cardiorespiratory

Maximal O2 consumption (VO2max)
-maximum capacity of the body to transport and use oxygen during exercise

Maximal Graded Exercise Test

-Direct Cardiorespiratory Test
"gold standard" for measuring fitness

Submaximal Test

Field Test

Benefits/effects of Cardiorespiratory

-more efficient oxygen delivery/consumption
-heart delivers oxygen rich blood more efficiently to the muscles
-muscles often use the oxygen more efficiently
-ability to sustain continuous aerobic activities
-increasing the supply (SV) & the efficiency in which the muscles use oxygen

Good activities: running

Fitness Outcome: Body Composition

relative amount of body fat vs. lean body tissue (fat free mass) which is muscle

Lab (Direct Methods) to Test Body Composition

Hydrostatic weighing

Field Methods (indirect)

Skinfold method

anthropometic measures waist circumference

BMI

Benefits/Effects on Body Comp

reduced percent body fat

Fitness Outcome: Musculoskeletal Strength

ability of the muscles to develop maximal force

ability to exert strength and power limited by the CNS

Musculoskeletal Strength

-no single test to measure overall muscular strength/endurance

Static: often assessed by using a dynamometer

Benefits/ Effects of Musculoskeletal Strength

-improved physical performance
-participation in everyday activities is easier (strength can limit fatigue & enhance enjoyment)
-protection from injuries
-prevention of bone mineral density loss
-increased resting metabolic rate (RMR)
-more lean mass = higher RMR
-weight management

Fitness Outcome: Musculoskeletal Endurance

-ability of the muscles to exert submaximal for extended periods of time
-force sustained for a couple seconds to couple minutes

strength vs. endurance
endurance: doing pushups for a minute
strength: bench press one rep max

Musculoskeletal Endurance Testing

-involves muscular contraction (maximal or submaximal) for an extended period of time
examples: # of situps/pushups in a minute

Fitness Outcome: Musculoskeletal Flexibility

-ability of a joint to move freely through a full range of motion (joint specific

Musculoskeletal Flexibility Testing

tests must be specific to a muscle/joint

established tests: goniometer to measure joint angles

Benefits/Effects of Musculoskeletal Flexibility

-some degree necessary to perform activities of daily living
-can help reduce risk of injury
-can help improve performance
-feelings of increased muscle control
-increases range of motion
-reduces tension
-prevents soreness

Slow-Twitch Fibers

(red)
-small fibers. fatigue-resistance

Fast-Twitch Fibers

(white)
larger fibers

Fiber Type Distribution

percent of fast vs. slow is largely genetic (most people are 50/50) - ratio isn't related to health it is related to performance

Middle distance runner = 30% fast 70% slow
Elite sprinter = 80% fast 20% slow
Weight/power lifter = 60% fast 40% slow

Isometric Muscle Contraction

static

Isotonic Muscle Contraction

dynamic

Concentric

muscle shortens

Eccentric

muscle lengthens

Atrophy

shrinking of muscles (results from inactivity

Hypertrophy

increase in muscle size as a result of training (result of increased volume of muscle fibers)

Static Stretching

Stretch to point of discomfort (not pain)

Ballistic Stretching

more sport specific warm up

Passive Flexibility

ROM you can obtain when someone pulls or pushes you

Active Flexibility

ROM you can achieve by actively contracting muscles

Proprioceptive Neuromuscular Faciliation (PNF)

-takes advantage of body reflex response to enhance muscle relaxation and joint ROM
-usually perform with a partner

process:
1. muscle stretched and laced under tension
2. contract the stretched muscle group for 5-6 seconds while partner applies resistance
3. contracted muscle group is then relaxed and a controlled stretch is applied for about 30 seconds
4. muscle group is then allowed 30 seconds to recover and the process is repeated 2-4 times

Principles of Exercise Program Design

-specificity of training principle (example: swimming vs. weight training)
-overload of training principle (example: lifting heavier weights

Initial Conditioning

-first 1-6 weeks

for those who have already exercised regularly this could not take full 6 weeks

Improvement

-4-8 months

Maintenance

-regular

Components of Complete Exercise Program

1. warm-up
2. cool down
3. cardiorespiratory endurance exercise
4. strength activities
5. flexibility activities

Warm-up

-5-10 minutes
-low intensity PA of same mode will be performing

Why warm-up?
-increases body temperature
-decreases risk of injury and soreness
-get body from resting state to active state

-always warm-up before stretching (don't stretch "cold" muscles

Cool-down

-5-10 minutes
-same activities/stretches as in warm-up
-getting body back down to rest

Why cool down?
-reduces risk of injury
-prevents blood pooling

FITT

Frequency = # of sessions per week
Intensity = difficulty or stress level of each exercise session
Time = duration of each exercise session
Type = activity performed during each session

FITT - General Guidelines for Aerobic Activity

Frequency = 3-5 days per week
Intensity = 55-90% max heart rate
Time = 20-60 minutes per session
Type = choose an activity your client enjoys

Measures of Intensity - Heart Rate

Max HR = (220-age)
Moderate = 50-70% Max HR
Vigorous: 70-85% of Max HR

Continuous Aerobic Activity

single bout

Discontinuous Aerobic Activity

several bouts

FITT: Resistance Training

Frequency

Frequency: 2-4 days/week for total body resistance training
-3 days/week = untrained
-4-6 days/week = advanced
*muscles should be given 48 hours of recovery

FITT: Resistance Training

Intensity

How strong the resistance is (ie. weights

Repetitions

# of times a specific exercise is performed in a set

One-repetition maximum

maximal weight that can be lifted through the full ROM once

Set

# of times a specific # of reps of a given exercise is performed

Training volume

total weight lifted in a workout

Intensity - Reps

-typically 8-12 reps recommended (can range from 3-20)
-trade off between # repetitions and weight
= 12 reps

Intensity - Sets

1-2 sets: youth

more weight

longer rest

Set Variations

-typically 1-3 sets/exercise
-alternatives/variations:

-each set is a different exercise targeting the same muscle group
-each set is a different amount of weight of the same exercise

Compound Sets

multiple sets of a single exercise with little/no rest between sets

Supersets

perform 2 different exercises one after the other with little/no rest in between
-traditionally against/antagonist muscles groups (ie. biceps/triceps)

# of Resistance Exercises

-typically 8-1o exercises
-one exercise for each major muscle group

Muscle Balance: ratio of strength between:
-opposing muscles
-contralateral muscle groups
-upper and lower body groups

FITT: Resistance Training

Type

Static (isometric): -length of muscle does not change - holding load in stationary position -common for rehabilitation to counteract strength loss with immobilization -typically doesn't increase strength throughout entire ROM

Dynamic (isotonic): muscle is shortening or lengthening
-typically pushing or pulling weighted objects
-resistance provided by: -dumbbells -barbells - medicine balls -resistance bands -body weight

Circuit Training: -interval resistance training -can be resistance exercises only or combined with endurance/aerobic exercises

-typically 10-15 stations per circuit -15-20 sec rest between stations - resistance is typically 40-55% 1-RM -repeat circuit 2-3 times -total time = 20-30 min

Muscle Soreness

soreness can occur because of muscle overloading

Acute-onset muscle soreness

-occurs during or immediately after resistance exercise
-usually caused by ischemia and metabolic waste products
-usually persists for 1 hour post exercise

Delayed-onset muscle soreness (DOMS)

-damage to muscle and connective tissue produces inflammatory response
-occurs 24-48 hours after exercise
-occurs more with eccentric contractions

FITT: Stretching

Frequency: most or all days of the week
Intensity: by its nature it is relatively low intensity - can think in terms of how deep the stretch is
Time: amount of total time sent in active stretching -typically 2-3 sets of 10-20 seconds
Type: should stretch full body or any specific muscle groups that feel particularly "tight" - static stretching -ballistic stretching -PNF

Talk Test

Light = can sing
Moderate = can hold conversation
Vigorous = can't hold conversation

Barriers to PA

anything that interferes with plans to be physically active

Types of Barriers

Personal
-demographic (example: increasing age = negative influence)
-cognitive (example: positive attitude = positive influence)
Environmental (example: poor climate/season = negative influence)
Social (example: social support = positive influence)
Exercise History and Exertion Barriers (example: perceived intensity