Kin 1301 Exam 2 - Fitness

Front 1

Define hypokinetic diseases

Back 1

Cause by a lack of physical activity

Front 2

What are the components of health fitness?

Back 2

1. Body composition

2. Cardiorespiratory endurance

3. Flexibility

4. Muscular endurance

5. Muscular strength

Front 3

What are the components of motor fitness?

Back 3

1. Agility

2. Balance

3. Coordination

4. Power

5. Reaction time

6. Speed

Front 4

How do you figure out the target heart rate when you know the age of the person and the percentage they want to exercise at?

Back 4

220 - age X percentage workout

(i.e., 220 - [20 yrs old] X percentage workout)

Front 5

What does the target heart rate zone associate with?

Back 5

Getting the proper amount of aerobic exercise

Front 6

What is the definition of isometric exercise? What is an example of isometric exercise?

Back 6

When the joint angle and muscle length do not change during contraction. i.e. planking or Barre

Front 7

What are eccentric contractions?

Back 7

muscles lengthen while producing force.

i.e., lowering a barbell in a bicep curl

Front 8

What does F.I.T.T. mean?

Back 8

Frequency, Intensity, Time, Type of Exercise

Front 9

Static flexibility

Back 9

Stationary stretch - involves extending muscle to the end of its range of motion, then holding it at this position.

i.e. hurdler's lunge, head bend.

Front 10

Dynamic flexibility

Back 10

- Moving flexibility - involves movement

- puts body and joints through their full range of motion

i.e. lunge twists, knee to chest.

Front 11

Principles of Fitness Training

Back 11

Specificity

Progressive Overload

Recovery

Intensity

Duration

Front 12

What is the protocol for developing muscular strength in weight training

Back 12

More weight, less reps - to strengthen

More reps, less weight - to tone

70-75% max, 3-5 sets, 8-12 reps.

Front 13

Cost-effective way to measure moderate to vigorous physical activity?

Back 13

Pedometer

Front 14

Assessment used to measure flexibility?

Back 14

Sit and reach test

Front 15

When did the fitness movement begin in the USA?

Back 15

1950s

Front 16

When do most researchers believe the prevention of hypokinetic diseases start?

Back 16

Childhood

Front 17

What grade level in high school is most likely to participate in physical activity on a daily basis?

Back 17

9th grade

Front 18

What does ACSM recommend for duration and intensity of workouts?

Back 18

Between 60-90% of max heart rate between 20 and 60 minutes, 3-5 times per week.

Front 19

What does ACSM recommend for calorie expenditure per week with 3-5 work out sessions?

Back 19

1,000 - 3,000 calories per week

Front 20

What is the Smith machine? Who came up with the Smith machine concept?

Back 20

Squat machine created by Jack LaLanne

Front 21

Who is the "Godfather of Fitness"?

Back 21

Jack LaLanne

Front 22

Three benefits of worksite fitness

Back 22

1. Reduced health cost

2. Increases employee productivity

3. Reduced absenteeism

Front 23

Good tip for grocery shopping

Back 23

Shop the perimeter of store

Front 24

Define the skills that are in the motor performance fitness component

Back 24

Speed, reaction time, and power

Front 25

Aerobic exercise

Back 25

"with oxygen" (cardio); extended period of time, 20-60 minutes

Front 26

Anaerobic exercise

Back 26

"Without oxygen (weight training); 20 sec - 2 min.

Front 27

What is the life expectancy of males? Females?

Back 27

Males - over 75

Females - over 80

Front 28

What is the most well-known program for achieving core strength and flexibility? Who invented this program?

Back 28

Pilates; invented by Joseph Pilates

Front 29

Which group is most likely to suffer from obesity and be less physically active?

Back 29

African American population and females

Front 30

What are some factors in understanding differences in fitness, health and physical activity patterns of people in the US?

Back 30

Gender, race, and socioeconomic status

Front 31

Who is the most fitness research conducted on?

Back 31

Males

Front 32

What is the built environment?

Back 32

The atmosphere/place we live. Currently encourages more sedentary lifestyle

Front 33

What is Michelle Obama's initiative and it's purpose?

Back 33

"Let's Move"; focuses on childhood obesity

Front 34

What does MVPA stand for?

Back 34

Moderate to Vigorous Physical Activity

Front 35

What does MET stand for?

Back 35

Metabolic equivalent

Front 36

What is the benchmark for number of daily steps to be considered physically active?

Back 36

10,000

Front 37

What is Tabata?

Back 37

Japanese origin - Dr. Izumi Tabata;

A type of HIIT workout

Front 38

Barre

Back 38

-ballet origin to help using a bar

-Mixes elements of Pilates, dance, Yoga, and functional training

-isometric exercises

Front 39

Yoga

Back 39

- Hindu origin

- incorporates relaxation, stretching and flexibility

- 8 components (limbs)

Front 40

HIIT

Back 40

High Intensity Interval Training

- short periods of intense anaerobic exercise with less intense recovery periods

Front 41

What can help control onset of aging?

Back 41

Exercise

Front 42

What is the most common ailment in senior adults?

Back 42

Depression

Front 43

Does quackery exist in fitness? How?

Back 43

Yes, by drawing you in with celebrities

Front 44

What are some symptoms of diabetes?

Back 44

Slow healing wounds, blurry vision, tingling sensation in extremities, genital thrush, and fatigue

Front 45

What are the types of Diabetes? Which type does the body not produce insulin at all?

Back 45

Type 1 and type 2

Type 1 diabetes - no insulin is made

Front 46

What female was an early leader in the fitness industry?

Back 46

Jane Fonda

Front 47

What is NIRSA?

Back 47

National Intramural Recreational Sports Association

Front 48

What is the name of the job board on the NIRSA website?

Back 48

Bluefish

Front 49

What are 3 important things to do if you want to work in the kinesiology field?

Back 49

1. Practical experience (hands-on through internships or volunteer work)

2. Find a mentor, networking

3. Certifications

Front 50

What is protocol first aid for cardiac emergency? (4 steps)

Back 50

1. Check the scene, make sure it is safe. Ask "are you ok?"

2. Call 911 or ask a bystander to call

3. Open the airway

4. Check for breathing; if not breathing begun CPR

Front 51

Assessment used to measure muscular strength ?

Back 51

Pull-up, one arm rep, squats, bench press

Front 52

Assessment used to measure cardiovascular strength ?

Back 52

25-60 minute training on treadmill, stationary bike (cycling).

Front 53

Assessment to measure endurance?

Back 53

Sit-ups test, how many can you do in a minute

Front 54

Main professional organization for HPERD

Back 54

American Alliance of Health PE, Recreation and Dance

Front 55

Speed

Back 55

How quick from point A to point B

Front 56

Reaction time

Back 56

How quickly do you get out of the starting blocks

Front 57

Power

Back 57

How quickly you explode and with how much force

Front 58

Agility

Back 58

The ability to move fast and change directions fast

Front 59

Coordination

Back 59

Ability to use different parts of the body together, smoothly and efficiently

Front 60

Specificity

Back 60

To produce a desired effect

Stronger arms = bicep curls

Front 61

Progressive overload

Back 61

Load creates a conditioning effect

Lifting heavier to get results you want

Front 62

Recovery time

Back 62

Muscles need a period of time to recover

Front 63

Intensity

Back 63

Refers to the load of exercise

Front 64

Duration

Back 64

Length of an exercise

Front 65

What are concentric contractions?

Back 65

Muscles shorten (resting position)

i.e., the upward motion of bicep curl