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KINE 1000 Test 3
EXSS 1000 East Carolina University (ECU) Allison Talley
Terms in this set (83)
total amount of strength a person can lift or move
total amount of weight that a person can lift or move divided by his own body weight
What are the various ways to assess muscular strength and endurance? Why is assessment is valuable?
Three ways: one repetition maximum, 6-25 rep max, tests using body weight only. Valuable in figuring out where you fall in the Healthy Fitness Zone.
Understand the principle of specificity and SAID.
States that they body will experience unique adaptations based on the stress that is placed on it.
Understand progressive overload.
a gradual and consistent increase in workload over time to ensure continuous gains are made (via load lifted or reps completed)
How does overtraining occur and what are some of the effects of overtraining?
Misapplication of progressive overload can lead to this phenom- causing unusual fatigue, soreness, and increased risk of injury
the systematic process of varying a training program at regular time intervals to optimize gains in physical performance or other outcome goals
Understand the speed of contraction.
aspect of resistance training - 1:2 ratio recommended
What is the recommended tempo for resistance training exercises (ratio of concentric to eccentric phase)?
1 second in concentric phase, 2 in eccentric phase
What is the relationship between speed and power?
power = speed times velocity
Understand time under tension.
total amount of time a muscle group is stressed during one set
rapidly pre-stretching the active musculature followed by powerful shortening of the same musculature (ie. vertical jump)
A time efficient circuit of short activities that incorporates various modes of training into one workout
Why is relying solely on self-discipline and willpower for changing behavior not recommended?
focusing on those things does not give direction on how to change or provide strategies that will increase motivation
What are the ABCs of Behavior Change?
Behavior (increase activity)
Consequences (reinforcers and punishers)
Understand antecedents and how they impact physical activity engagement.
antecedents are the factors that trigger you to be active as well as cues that make it less likely you will exercise
What are some examples of antecedents that increase physical activity and examples that increase physical inactivity?
increase: posting signs encouraging people to take the stairs, packing workout clothes the night before, scheduling exercise in your planner
decrease: seeing the remote after school might make you watch TV
Understand self-talk and how to use self-talk for motivation.
people who are successful at staying active use positive self talk to motivate themselves
Understand consequences and how they impact physical activity engagement (reinforcements and punishments).
reinforcements: any consequence that increases the probability that you will repeat a certain behavior
punishments: any consequence that decreases the probability that you will repeat a certain behavior
What are some examples of reinforcements and punishments for physical activity?
Reinforcers: look better, feel better, increased energy, increased confidence, improved health, external rewards
Punishers: too time consuming, too tiring, dislike feelings while exercising, boring, feel uncomfortable, feel awkward
a person tunes out sensory feedback by distracting themselves from how they feel
individuals "tune in" to what their body is feeling and internal sensations such as heart rate, breathing, and how their muscles feel
What is intrinsic reward, in regards to physical activity?
the feelings of self-satisfaction you have for accompliishing personal goals or when realizing what your body can accomplish
What are characteristics of an effective reward?
-make you feel successful
-things that are valued
-must be contingent on performing the desired behavior and not otherwise available
-must move people towards their goals and not away from them
What is a critical part of behavior change?
to develop greater self awareness
Understand a physical activity contract...what it is and its benefits.
Putting your commitments in writing in order to take it more seriously
Understand progression and how to apply it to exercise regimens.
the increase in exercise requirements as fitness improves by changing frequency, intensity, or time.
What are the suggestions for beginners, in regards to intensity?
high intensity exercise is less enjoyable than moderate intensity, which can cause one to discontinue a program
How long might it take a beginner to appreciate the benefits of activity?
about three months
What factors indicate a need for progression?
training heart rate and RPE
If your goal is aerobic fitness, you should gradually progress to what intensity, duration and frequency?
INTENSITY: 75-80% of heart rate reserve
DURATION: at least 30 minutes per session
FREQUENCY: 4-5 days per week
If your goal is improving health, you should gradually progress to what intensity, duration and frequency?
INTENSITY: 70% of heart rate reserve
DURATION: at least 30 minutes per session
FREQUENCY: 3 days per week
What are the stages of exercise prescription and how long do they typically last?
Initial conditioning: 4-6 weeks of moderate intensity aerobic activity; improvement: 4-8 months of gradually increasing to the higher portions of target levels; maintenance: long term with held intensity and duration
What are the controllable risk factors explained in the textbook?
cigarette smoking, high blood pressure/hypertension, high blood cholesterol, physical inactivity, obesity, diabetes
What are the advantages of smoking cessation?
lower risk of cancer and heart disease
Understand physical activity's role in smoking cessation.
20-30 minutes of daily exercise can reduce urges to smoke and eat
What is blood pressure?
the force exerted by the blood against the arterial wall
What is considered "normal" blood pressure? Prehypertensive? Hypertensive?
How is blood pressure expressed?
What are some strategies for reducing blood pressure?
weight reduction, alcohol restriction, sodium restriction, regular aerobic exercise, medication
What is considered desirable total cholesterol?
less than 180-200 mg/dL
What did the results of the Framingham study reveal about the relationship between blood cholesterol reduction and heart attack risk?
-for every 1% reduction in total cholesterol, there's a 2% decrease in heart attack risk
-15% of heart attacks occurred people with total cholesterol less than 200 mg/dL
What is atherosclerosis?
a disease in which plaque builds up in the arteries
Understand LDL cholesterol.
tends to adhere to the walls of damaged arteries and cause elevated cardiovascular/disease risk
Understand HDL cholesterol.
helps to remove plaque from the arterial walls and transport it to the liver to be metabolized and eliminating, lowering the risk of heart disease
What is the recommended level of HDL cholesterol?
What lifestyle habits can promote healthy cholesterol levels?
regular aerobic exercise and weight reduction
Why is physical activity so important in reducing disease risk?
It helps control blood pressure, diabetes, obesity, and increases HDL.
What are the adverse conditions associated with overweight and obesity?
hypertension, type II diabetes, coronary heart disease, hyperlipidemia (excess blood fats), osteoarthritis, psychological maladjustments, increased risk of cancer, shortened life expectancy
What does research reveal about obesity and its association with physical activity and diet?
Obese people may not eat more than non-obese people, but they are less active.
What is diabetes mellitus?
a disease in which the body doesn't produce or respond properly to insulin, leading to a rise in blood glucose levels
Long term elevation of blood glucose can lead to....
eye disease, kidney disease, nerve damage, impaired circulation, cardiovascular disease, stroke
What are the 2 types of diabetes?
Type I, insulin dependent & Type II, non-insulin dependent
What are the risk factors of type 2 diabetes?
obesity and physical inactivity, advancing age,being African American or Hispanic, family history
Understand the Uncontrollable risk factors?
Increasing age, heredity, race
What is the relationship between CVD and number of disease risks?
if you have CVD you probably have everything else
What is the leading cause of death in the US?
What is the definition of flexibility?
the ability to move a joint and use muscles surrounding that joint through their full range of motion without pain
What are the benefits of flexibility?
extremely important to many skill-related physical performances
What impacts flexibility?
sex and age
What are the types of flexibility training?
static stretching, ballistic stretching, propreioceptive neuromuscular facilitation (PNF), dynamic stretching
What is the most frequently used technique for strength?
exerciser slowly stretches joint until he feels mild discomfort, then hold the stretch for 10-30 seconds
faster, less controlled movements that activate a stretch reflex of the stretched muscle
uses a partner to get a fuller stretch involving both passive and active movements
movements that are specific to a sport or action while avoiding bouncing or jerking
What are the recommendations for a flexibility/stretching program (FITT)?
F: 2-3 days a week is fine, but daily is better
I: mild discomfort or point of tightness
T: 10-0 seconds with 2-4 repetitions, with a goal of accumulating 60 seconds per muscle group
T: all major muscle groups
Why are warm-ups advised before stretching?
5-10 minute bout of walking, jogging, cycling, or elliptical machine exercise
Define exercise barriers.
factors that make exercise participation difficult and unattractive
What are examples of exercise barriers?
crowded/inconvenient facilities, lack of time, exhaustion, looking ugly while working out, bad weather, lack of skill, not a high priority
What are the steps for overcoming exercise barriers?
1) ID the barrier
2) Brainstorm solutions
3) Evaluate solutions
Is there such a thing as too much exercise? Explain.
Yes, this can cause overtraining and exercise addiction/dependence.
Moderate intensity activities promote....
positive health outcomes
Vigorous activities promote...
both health and fitness improvements
To improve or maintain health, what are the physical activity recommendations?
150 minutes per week/ 30 minutes a day for 5 days
What are the recommendations for additional health benefits?
increase to 300 minutes per week
Does meeting minimum recommendations for health promote substantial weight loss?
To improve cardiovascular fitness, what are the physical activity recommendations?
3-5 days a week for 20-60 minutes each day at a vigorous intensity
What are the recommendations/suggestions for weight loss?
45-90 minutes of daily activity
What is a lapse in an active lifestyle?
missing a few days of activity
What are strategies for preventing relapse into an inactive lifestyle?
Use tools from this semester!
-remember the personal benefits of being active
-find creative ways to incorporate enjoyable activity into your lifestyle
-self monitor activity levels
-develop iSMARTER goals
-write an exercise contract and include your favorite disassociation techniques
-use the ABCs of behavior change
What are examples of high risk situations that may disrupt an exercise routine?
injury, illness, leaving EXSS 1000
Why should we have a plan of action for dealing with potential situations that challenge us to maintain an active lifestyle?
it can help you not be sidetracked
THIS SET IS OFTEN IN FOLDERS WITH...
ECU KINE 1000: Exam 3
ECU Kine 1000 Test 2
Kine 1000 Test 3
KINE 1000 ECU Test 2
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