Kinesiology Exam 1

What is the Karvonen formula?

(1) MHR-RHR = HRR (2) (HRR x Intensity) + RHR = THR (3) (HRR x 0.60-0.80)+ RHR = THR

Compare and contrast the three movement energy systems with regard to (a) rate of ATP production, (b) duration and intensity of activities where the system dominates, and (c) sample sport, leisure, and daily-living activities that primarily rely on the system.

1) ATP: Fueled by a small amount of ATP in the cells. Lasts for up to ten seconds. Example would be if you were caught off guard and had to chase something or run away from something quickly, for example, an important paper flies away. 2) Anaerobic: Does not require oxygen. Lasts for 10 seconds to 2 minutes. Sugar is its fuel source. An example could be very short distance sprints (sorry I'm not familiar with meters to time spent on sprints). 3) Oxidative: Requires oxygen. Is longer term and used for low to moderate activities. This system uses multiple fuel sources (fats, carbs, and proteins) to produce a large amount of ATP, but can't do so quickly. This includes most of our daily activities. For example, walking to work or doing house activities like vacuuming.

What are the Components of Health-Related Fitness?

1) Aerobic (cardiorespiratory) Fitness, 2) Muscular Fitness (Muscular Endurance, Muscular Strength, Muscular Flexibility) 3) Body Composition

What are the big metabolic 3?

1) Cardiovascular diseases 2) Type 2 Diabetes 3) Cancer

Having a healthy cardiorespiratory fitness helps prevent the Big Metabolic Three. Name these three diseases and describe the primary way that fitness prevents them.

1) Cardiovascular diseases (heart attacks) 2) Diabetes 2 3) Cancer. 1) Moderate to vigorous exercise can positively affect the heart itself, the blood vessels, and the quality of the blood in the circulatory system. 2) Regular contractions of the heart help to remove excess glucose from the blood, which is the definition of type 2 diabetes. 3) less clear how it does this, but has been proven to help prevent specific cancers including breast cancer.

What are the FOUR BIG functions of the Cardiorespiratory system?

1) Deliver oxygen, nutrients and other important chemicals to the body 2) Remove carbon dioxide and other waste from the blood 3) Maintain body temperature and pH balance 4) Prevent infections and diseases

List and describe the four critical functions that the cardiorespiratory systems perform in the human body.

1) Delivers oxygen, nutrients and hormones. 2) Removes carbon dioxide and other waste products. 3) Maintains body temperature and pH levels 4) Helps prevent infections and diseases

Explain the stages of change in Prochaska's model.

1) Precontemplation 2) Contemplation 3) Preparation 4) Action 5) Maintenance

List three ways to get functional movement in daily living.

1) Stand while you work (standing desk is a great option). 2) Get off early on your bus stop, or park further away from work/groceries, etc. 3) Take the stairs instead of elevator. 4) Spend social time moving rather than sedentary activities. 5) Walk your dog.

Name six of the eight components of wellness. Which three are you doing well? How do you know you are doing well in these areas?

1. Emotional 2. Physical 3. Spiritual 4. Financial 5. Occupational 6. Environmental 7. Social 8. Intellectual

Name three key ways that cardiorespiratory fitness benefits the typical college student.

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Explain why heart rate can be used as a measure of cardiorespiratory fitness when measured in response to a step test.

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What are the three energy systems called?

ATP, Anaerobic, Oxidative.

What is aerobic fitness?

Ability to take in, deliver and extract oxygen for physical work. To persevere at a task and at a given intensity level. Increases with regular participation in aerobic activities.

Which energy system lasts 10 seconds - 2 minutes, does not use oxygen, and is fueled by sugar?

Anaerobic system

Explain Social ecological model

Behavior is influenced on many levels, from individual and social factors to institutional, community, built-environment, and policy systems Interventions are most effective when they change the person, the social environment, the physical (or built) environment, and policies. Goes beyond personal choice to the broader perspective of the physical environment, including where you live, work, and play Key contributors to increasing physical activity include elements of urban planning, such as transportation systems, parks, and walking trails

What are some of the benefits of exercise/physical activity?

Better health• Improved performance of physical activities• Better self-image/self-confidence Helps with depression and anxiety Provides more restful sleep Can enhance mood and well-being Can decrease stress and offset symptoms of stress Increases self-confidence Provides distraction Enhances self-esteem Promotes positive body image Social networks/Structural support Studies show a myriad of the benefits of social support when it comes to motivating to exercise and participating in exercise. Allows adequate range of movement Relief of muscle strain Relaxation Relief of soreness after exercise Improved posture Better athletic performance Can help avoid sports injuries Quality of life Healthy muscles and joints Ability to participate in activities Resistance to injury Improved personal appearance Development and maintenance of motor skills throughout life Increases bone density (thus strength of bone) AND MORE!!!

Explain the Cardiovascular system.

Four chambers of the heart. Two circulatory systems. Pulmonary circulation system (right side) Accepts oxygen-poor blood returning from body and delivers it to the lugs for waste removal and reoxygenation. Systemic circulation system (left side) Distributes oxygenated blood to the rest of the body Cells in the heart muscle undergo electrical depolarization which causes each one to contract.

What does FITT stand for?

Frequency, how often you exercise Intensity, the greater the intensity, the greater the benefit and risk of injury. Can be measured by HR Time, how long you do an exercise for Type, what type of exercise you do

Explain the difference between functional movement and functional fitness training.

Functional movement: Movements that you do in your every day life. Walking to/from your car, standing while you work, walking with friends for fun. Functional fitness training: Focuses on why we should shift from an aesthetics based workout regimine to incorporating more functional movement training.

Explain Self-efficacy theory

General self-efficacy consists of your confidence in your ability to control your motivation, behavior, and social environment The higher your self-efficacy, the more likely you are to make a change in a habit or behavior One example is belief in your ability to walk to class on three days per week instead of taking the bus

HRR:

Heart Rate Range

What are the benefits of cardio/aerobic exercise:

Heart Rate decreases Stroke volume increases (amount of blood the heart can eject in one beat) Blood volume, plasma, blood solids all increase Increased blood flow to lungs Respiratory response Chest muscles improve in breathing strength and endurance

How do we assess aerobic fitness?

LAB: Vo2 max test: Running on a treadmill for 8-12 minutes, increasing speed every 2 minutes, measuring breathing through a mask. FIELD: Run/walk tests. Step tests.

What is the difference between life span and health span?

Life span: Years you live. Health span: Functional and disease free years you live.

Explain Theory of planned behavior

Links to belief and behavior Holds that intention often predicts behavioral outcomes A meta-analysis showed that intention is the strongest determinant of our behavior and that our attitudes strongly influence our intentions.

MHR:

Maximum Heart Rate

Describe the neutral point of the illness-wellness continuum.

More recently, wellness has been described as a process of making choices for a more successful existence. A wellness paradigm with pre-mature death on one side, and high-level wellness on the other. The neutral point is having no discernable illness or wellness.

Which energy system is longer term, requires oxygen, is for low to moderate activity, and uses multiple fuel sources?

Oxidative system

Describe how the physical activity guidelines and ACSM exercise recommendations are similar with regard to frequency, intensity, time, and type of physical movement to enhance cardiorespiratory fitness.

PAG: 2.5-5 hours of moderate intensity aerobic exercise a week. Muscular training twice a week. ACSM: 2.5 hours of moderate intensity aerobic (minimum)

What are the behavior change theories?

Prochaska, Theory of Planned Behavior, Self-Efficacy, Social Ecological

RHR:

Resting Heart Rate

How do we assess body composition?

Skinfold tests, BMI.

What does SMART stand for?

Specific, Measurable, Attainable, Realistic, Time Bound

THR:

Target Heart Rate

Which energy system lasts for <10 seconds, and uses ATP?

The ATP system

What is the PARQ+ for?

The PAR-Q+ is the physical activity readiness questionnaire for everyone It is to assess if you are ready to increase your activity level, if you need to delay the start of your activity, or if you need to seek more information about your readiness level.

How do you measure aerobic fitness?

Vo2 Max test. Exhaled air is analyzed for oxygen and carbon dioxide. Field tests to predict VO2 max: 1.5 mile run, 12-minute run, 1 mile walk test, step test, bicycle ergometer test.

Is there a difference in energy expenditure between working out in a fitness facility and taking a walk with a friend? Why or why not?

Yes, depending on what you do, for how long, and at what intensity. Working out in a gym may mean training specific muscle groups at a time (bicep curls, for example). Whereas walking with a friend is a functional movement that uses your whole body and trains you for every day activities.

How do we assess muscular fitness?

muscular strength (pull ups, squats, dumbbells, bench press), muscular endurance (push ups, crunches), muscular mobility (sit and reach, try to touch two hands behind your back),