Kinesiology chapters 5-8

As a professional in kinesiology, you will receive requests for health promotion tips in achieving a healthy body composition. Which of the following tips would be the best one to provide to an individual who asks about their body composition?

Interact with your health care professional to make sure your goals are realistic.

You may be familiar with BMI, skinfold calipers, and tape measures for determining optimal body composition. Some frequently used laboratory and clinical methods for measuring body composition are magnetic resonance imaging (MRI), computer tomography (CT), dual energy x-ray absorptiometry (DXA), underwater or hydrostatic weighing, and devices like the Bod Pod. The techniques which are considered the most accurate are:

MRI and CT

Evaluating the continuum of physical activity for an individual requires you to know and quantify which three things?

intensity, frequency, duration

Self-confidence, self-efficacy, and self-esteem are important concepts in exercise science and behavioral science. Self-efficacy can be defined as:

one's confidence in performing specific skills like various physical activities

According to the 2008 Physical Activity Guidelines for Americans, regular exercise is important for good health. Which of the following reflect a recommendation for adults?

150 minutes of moderate intensity physical activity per week

If you are working with a novice who is beginning a weight training program for the first time, the best dynamic test of their muscular strength to use in the field is the:

3 repetition maximum (3 RM)

The best weight management programs utilize calorie restriction and physical activity for the best results. Effective long-term weight maintenance often requires how many minutes per week?

300 minutes or more

Even though it is not precise for each individual due to fluctuations in RMR and TEF, an individual would need to have a deficit of approximately how many kcal to lose one pound of fat?

3500 kcal

What are the specific physical activity guidelines for children under the age of 6?

A scientific consensus for physical activity dosage for this age group has not been reached.

When considering a dose-response curve for the relationship between physical activity and health risk, which is correct?

As dose of physical activity increases, most, but not all health risk parameters decrease.

Body composition refers to the distribution of lean tissue, fat, water, and minerals within the body. Obesity is the accumulation of excess fat mass that can be detrimental to health. The most popular way to identify obesity is to use:

BMI

Playing a soccer match would be an example of which form of physical activity?

Both aerobic and anaerobic

For those practicing in a subdiscipline of kinesiology like Public Health, which of the following reflects one of the benefits they described?

Effective weight loss of at least 5% should include caloric intake control.

You have opted to use a standardized field based fitness assessment test for your large group of participants. In this test you have asked your participants to cover a known distance (e.g. 1-mile) at their fastest possible pace. What data will allow you to stratify their fitness into general categories based on published norms?

Heart rate and/or time to complete can both be used.

A friend of yours has been weight training for several months. Unfortunately, after a bad run on the ski slopes, he now has a broken leg. This injury has concerned him because he does not want to get behind in his workout program. What should you tell him?

If he stops his training regime completely, he will lose muscular strength and muscular endurance.

There are many resistance training guidelines for children and adolescents to assure safety and proper development. One of these guidelines is:

Include specific exercises that strengthen the abdominal and lower back region.

A question that comes up frequently in strength and conditioning programs is, "how long do I have to wait to see results?" What would you tell someone who asked you that question?

Increases in muscular size require more than six weeks and are dependent on the program used.

You've been asked to give a talk to a group of senior citizens at a local community center. They've invited you to come and talk about the benefits of physical activity. One woman asks if interval training will provide the same benefit as continuous training. What is your response?

Interval training may allow people to accumulate a greater total volume of physical activity than if they worked only at a single lower intensity continuously.

What is a key element of the SLOTH model of physical activity?

It classifies physical activity in a variety of domains of life.

How can a submaximal exercise test determine maximal oxygen uptake?

It utilizes a known relationship between heart rate and oxygen consumption to provide an estimate.

Who is the individual who popularized strength and conditioning by using medicine balls, hand wands, and dumbbells and was known as the "godfather of fitness"?

Jack Lalanne

Who was primarily responsible for the popularization of the term "aerobics"?

Kenneth Cooper

A 105 pound female and a 240 pound male both perform the same exercise bout (running 3 miles in a time of 25 minutes). You would like to compare their exercise intensities to determine if they were working at a similar intensity. Which measure will give you the best comparison of these two different individuals?

Metabolic equivalent of task (MET) or oxygen uptake in milliliters per kg body weight per minute.

Which would be considered an example of an intergenerational cycle?

Physically active children are more likely to remain physically active as adults and subsequently model these behaviors to their children.

Your friend is a 45 year old woman who has recently been prescribed medication for hypertension. She's sedentary, overweight, and asks you about starting an exercise program. She notes there's a spin class at the local fitness center and asks you if she should join in. You evaluate her physical activity readiness and suggest that:

She should probably check with her physician first.

A friend's mother asks you for advice on weight loss. She wishes to lose 10 pounds over a period of 3 months. What advice would you give her in order for her to have the greatest chance of succeeding?

She would need to have at least 100 days of calorie deficit of at least 350 kcal per day.

The findings about the benefits of strength and conditioning have become better known, but there are few Americans who regularly participate two or more days of the week in these types of activities. The reported numbers of those who engage all of their major muscle groups is how many percent?

Six percent

What is the significance of physical inactivity being identified as an independent risk factor for cardiovascular disease?

The effects of physical inactivity contribute over and above the effects of other risk factors like smoking.

What is a key difference between a systems approach to physical inactivity and a behavioral approach?

The systems approach includes both behavioral and environmental influences.

What is the relationship between physical inactivity in childhood and physical activity patterns as adults?

There is a direct relationship between childhood activity levels and subsequent activity level as an adult.

What is the relationship between maximal oxygen uptake and stroke volume?

There is a direct relationship between maximal oxygen uptake and stroke volume.

What is represented by arterial-venous oxygen difference (a-vO2 diff)?

This is represents the volume of oxygen extracted by tissues.

What is the difference between the terms "training" and "conditioning"?

Training refers to the process where conditioning refers to the outcome.

Premature morbidity (risks for disease) and mortality (risks for death) are closely related to measures of body composition. Utilizing BMI to predict risk can sometimes yield unusual results. What is one of these results?

Underweight individuals are at an increased health risk.

A client has come to a therapist for back pain. The therapist works to create goals for the client. Which measures could the therapist use to help set goals for this client?

Use a sit-up test or other measures of trunk muscular endurance.

Your client runs at 6 mph 5 days a week for 30 minutes. She utilizes about 12 kcal per minute. How would you calculate the volume (V) of her physical activity?

V = frequency X intensity X duration

There are different types of fat in the body and it is distributed unevenly. Too much fat and the location of the fat are critical in understanding health risk. The most problematic fat is:

Visceral fat in the central region

You've recommended your client begin with a program of moderate-intensity physical activity for 30 minutes 5 days per week. What MET level would be appropriate for this exercise prescription?

Water aerobics class - 4 METs

Most field measures of BMR are estimates using four key components. Which of the following is NOT one of those components?

activity level

If the World Health Organization and Centers for Disease Control and Prevention are correct, the incidence of overweight and obesity will continue to rise. What is likely to be a consequence of this trend continuing?

an increase in metabolic syndrome

Considering the physical activity continuum, at what point would you anticipate health benefits to begin to appear?

as soon as you move up the continuum from the sedentary end

A well-designed strength and conditioning program for fitness and performance (high level of the physical activity continuum) should consist of several physical activities performed how many days of the week?

at least two to three days per week adjusted regularly to meet the needs or goals of the individual

When your absolute minimal metabolic rate is measured under rigid, standardized conditions (which include lying still for a five-hour fast, avoiding caffeine, nicotine or alcohol for four hours, and abstinence from exercise for at least two hours), you would be able to find your:

basal metabolic rate

Both athletes and those who participate at low levels can sometimes experience issues related to eating disorders. The disorder characterized by a compulsive eating or overtraining and purging is referred to as:

bulimia nervosa

Classification of movement is an important skill when designing appropriate strength and conditioning programs. If a kinesiology practitioner creates a program utilizing a specific motion on a pulley machine to simulate a golf swing because it is a predictable and controlled movement, they would be focusing on a(n):

closed skill

Which of these is representative of the overload principle?

disruption of homeostasis to stimulate a physiological response

When assessing force that a muscle or group of muscles in the forearm and hand can produce, the best diagnostic and performance-related measure to use is:

dynamometer

As a coach is determining the best athletes to run in various events, he considers the differences between slow and fast twitch muscles. Which type of muscles would he prefer to have in abundance for the athletes who run the 100 yard dash?

fast twitch fibers

Which are domains within the Human Capital model? Select all that apply.

financial

The beneficial effects of regular participation in physical activity on cardiorespiratory health apply

for both men and women across the entire age spectrum.

A trainer was working with a novice exerciser and needed to explain the kind of strength and conditioning workout that was most appropriate. The trainer did not recommend static exercises because they:

generate an increase in force with no change in muscle length

An individual with metabolic syndrome would be expected to have an increased risk of

hypertension

When an individual strives to increase their muscular strength, they will be focused on creating maximum force for a single effort. This conditioning has the potential impact to increase the overall mass of a muscle, which is also known as:

hypertrophy

One of the many benefits of regular physical activity is the adaptation to activity within many areas of the body. There are adaptations to physiological, biomechanical, psychological, and behavioral areas. One of the biomechanical adaptations of interest to those studying biomechanics is:

improved balance and mobility

According to the 2008 Physical Activity Guidelines for Americans, children older than 6 years should:

include muscle strengthening physical activity on at least 3 days of the week

It is often assumed that energy intake and energy expenditure can be independently modified. They are however, dependent on one another and are regulated by the autonomic nervous system, hormones, muscles and body organs. If a person fails to adequately restrict intake, they will most likely:

increase body fat

Strength and conditioning activities produce neuromuscular and muscle tissue adaptations if the participant follows a regular routine. These adaptations promote good health, encourage lifetime fitness goals, and enhance the individual's peak performance. Classify the adaptation that applies to the general neuromuscular adaptation to strength training.

increase in muscle recruitment (more motor units) increasing force production

Your client is a 70 year old female. She lives alone and recently fell, which resulted in a strain to her lower back, but no broken bones. She spent a week with her daughter to recover but now she's feeling better and wants to move back into her home. The daughter has asked you to help her mother with some exercises that might improve her ability to safely get her groceries into the house from her car. Which is an appropriate example of the application of specificity?

instruction in proper lifting mechanics

As a member of a board that is working on a downtown renovation project you are advocating for well-lit walking paths and a section of the downtown area to be designated as a city park. Which domains of the SLOTH model would these concerns fall under?

leisure and transportation domains

it is important to monitor the amount of weight one lifts or resistance the individual moves against or the number of repetitions/sets of the exercise performed. Typically, this might be expressed as a percentage of the one repetition maximum for a certain number of repetitions and sets. This factor is known as:

load or intensity

Your community recreation center has asked you to help create strength and conditioning programs for the local boys in the area around your college. What is one of the recommendations you have for working with the children (as opposed to adolescents)?

modified pushups (with knees on the floor)

Which is a characteristic of aerobic physical activity?

oxygen delivery meets oxygen demands

Your Total Energy Expenditure (TEE) is composed of your resting metabolic rate (RMR), the thermic effect of food (TEF), and your physical activity energy expenditure (PAEE). The only easily changeable portion of the TEE is:

physical activity

Measures of strength like changes in velocity over time, force times distance, and work per unit of time are all important factors in the creation of strength and conditioning programs. Work per unit of time is also known as:

power

Research has demonstrated many health benefits of participating in strength and conditioning physical activities. Improving balance and coordination and reducing the risk of falls are just a few of these benefits. An additional benefit includes:

preservation or increase in skeletal muscle mass, strength, and power Hide Feedback

A runner has sustained a stress fracture in her left hip and is placed on crutches for a period of 6 weeks. In the 5th week, she observes that her left thigh is now noticeably smaller than her right thigh. What training principle is likely being manifested here?

reversibility

What is considered the typical order for the progression along the physical activity continuum?

sedentary, meeting US physical activity guidelines, increasing physical fitness, peak performance

When measuring an individual's cardiovascular fitness, a kinesiology practitioner would utilize maximal oxygen uptake. Measuring muscular strength is a bit more difficult, but the most important consideration would be:

specificity

You are explaining to a client the value of physical activity as an investment not only for personal but also societal gains. Which model of physical activity are you basing your discussion on?

the Human Capital model

One of the principles of caloric balance and body composition is energy balance. Which of the following best defines the concept of energy balance?

the calories provided by the foods and beverages one eats and drinks each day

Professionals in kinesiology have been using both laboratory and field methods to learn about body composition, energy expenditure, and metabolism. One of the benefits of field methods is:

the large number of participants

As a person moves from being sedentary up through the continuum of physical activity, at which point does research suggest they will begin to experience an improvement in health risk?

when moving from the sedentary stage to achieving the recommended guideline for physical activity.

What is considered the distinguishing characteristic of exercise compared to physical activity?

Any bodily movement is considered physical activity but to be considered exercise it must be planned, repetitive, and performed to attain a physical fitness goal.

You have been given a new client to work with - an elderly woman who is interested in maintaining healthy bones and reducing her risk of falling. What recommendation do you give her for strength and conditioning physical activities?

Choose exercises that improve her muscular endurance throughout the day and increase maximal strength.