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KIN test 3
Terms in this set (70)
Define and understand absolute strength and relative strength.
Absolute: total amount of weight you can lift. Relative: total amount of weight that a person can lift divided by his own body weight.
Understand the various ways to assess muscular strength and endurance AND why assessment is valuable.
One rep maximum, the 6-15 rep max, and tests utilizing body weight only
Understand the principle of specificity and SAID.
specificity refers to performing activities that are specific for your goals. SAID (Specific Adaptions to Imposed Demands) the body will experience unique adaptions based on the stress that is placed on it.
Understand progressive overload.
Gradual consistant increased in workload over time to ensure continuous gains are made
How does overtraining occur and what are some of the effects of overtraining?
Unusal fatigue, soreness, increased risk of injury
The systematic process of varying a training program to optimize gains
Understand the speed of contraction.
For every one second it takes to shorten the muscle (concentric movement) allow two seconds for the eccentric phase
What is the recommended tempo for resistance training exercises (ratio of concentric to eccentric phase)?
What is the relationship between speed and power?
Power is force times velocity, the faster you move a given load the more power created
Understand time under tension.
Total amount of time a muscle is stressed during one set
Understand plyometric training AND circuit training.
Plyometric: rapid pre-stretch of the active musculature followed by a powerful shortening of the same musculature. Circuit: time efficient workout that incorporates muscular and cardio
Why is relying solely on self-discipline and willpower for changing behavior not recommended?
Doesn't give direction for change
What are the ABCs of Behavior Change?
Antecedents- behavior- consequences
Understand antecedents and how they impact physical activity engagement.
Events that occur before a certain behavior and trigger a person to act in a certain way, things that prompt physical activity
What are some examples of antecedents that increase physical activity and examples that increase physical inactivity?
Increase: seeing ur workout clothes laid out on ur bed. Decrease: TV remote
What are some examples of reinforcements and punishments for physical activity?
Seeing results , being sore
Understand association and disassociation.
-tune in to what their body is feeling such as heart rate breathing and how their muscles feel
-tunes out sensory feedback distract themsevles from how they feel by watching tv
What is intrinsic reward, in regards to physical activity?
internal rewards, feeling good about yourself after working out
Understand a physical activity contract...what it is and its benefits.
making a written contract of ur goals and make it public. Makes it harder to go off track because its there in fro of you
What are the suggestions for beginners, in regards to intensity?
Start slow or you wont want to continue
• How long might it take a beginner to appreciate the benefits of activity?
• What factors indicate a need for progression?
When ur workout becomes too easy
• If your goal is aerobic fitness, you should gradually progress to what intensity, duration and frequency?
75-80%, 30 mins, 4-5 times a week
• What are the stages of exercise prescription and how long do they typically last?
Initial conditioning, improvement, maintinence
• What are the recommendations and foci of the stages?
40-60%, 15 mins for 4-6 weeks w slow progression . 50-85%, 4-8 months
• What are the controllable risk factors explained in the textbook?
Cigarette smoking, HBP, HBC, psychical inactivity, obesity, diabetes mellitus
• What are the advantages of smoking cessation?
Mortality risks decline steeply, easier to work out
• Understand physical activity's role in smoking cessation.
Reduces changes of weight gain and reduces urge to smoke
• What is blood pressure?
Force exerted by the blood agasint the arterial wall
• What is considered "normal" blood pressure? Prehypertensive? Hypertensive?
120/80, 120-39/ 80-89, 140/90
• How is blood pressure expressed?
Mm/Hg, systolic bp over diastolic
• What are some strategies for reducing blood pressure?
Weight reduction, alcohol restriction, sodium restriction, regular aerobic exercise, medication.
• What is considered desirable total cholesterol?
Lower than 180 mg/dL
• What did the results of the Framingham study reveal about the relationship between blood cholesterol reduction and heart attack risk?
Every 1% of cholesterol = -2% risk of heart attack
• What is atherosclerosis?
Disease where plaque builds up in arteries
• Understand LDL cholesterol.
'bad' cholesterol, the kind that builds up in arteries
• Understand HDL cholesterol
'good' remove plaque from arteries and bring to liver to metabolize
• What is the recommended level of HDL cholesterol?
Lower than 60
• What lifestyle habits can promote healthy cholesterol levels?
Diet, exercise, calorie intake, less trans fats and oils
• What are the adverse conditions associated with overweight and obesity?
Hypertension osteoarthritis, psychological maladjustments, risk of cancer, shorter life expectancy.
• What does research reveal about obesity and its association with physical activity and diet?
Either a cause or result of obesity
What is diabetes mellitus
Body does not produce or respond to insulin
• Long term elevation of blood glucose can lead to....
Eye disease, kidney disease, and nerve damage, impaired circulation, cardiovascular disease
• What are the 2 types of diabetes?
Type 1 and 2
• What are the risk factors of type 2 diabetes?
obesity and phsycial inactivity
• Understand the Uncontrollable risk factors?
Age, sex, heredity, race
• 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?
To maintain skill
• What impacts flexibility?
sex and age
• What are the types of flexibility training?
static and ballistic
• What is the most frequently used technique for strength?
• Understand static stretching, ballistic stretching, dynamic stretching and PNF stretching.
Static; slowly stretch, ballistic-faster less controlled movements, dynamic- specific to sports action, PNF- use of a partner, passive and active movements.
• What are the recommendations for a flexibility/stretching program (FITT)?
Brief warm up jog, 5-10 minutes, stretch 2 -3 days a week, workouts that include stretching (yoga), incorporate all major muscles
• Why are warm-ups advised before stretching?
Increase blood flow improving muscles ability to stretch.
• Define exercise barriers.
All factors that make exercise participation difficult and unattractive.
• What are examples of exercise barriers?
Time, location of gym or physical activity, less crowded, being tired, better weather
• What are the steps for overcoming exercise barriers?
1. Identify barrier, 2. Brainstorm solutions, 3. Evaluate solutions, 4. Put plan into action
• Is there such a thing as too much exercise? Explain.
yes overtraining can damage muscles
• Moderate intensity activities promote....
• Vigorous activities promote...
Health and fitness improvement
• To improve or maintain health, what are the physical activity recommendations?
5 days a week for 30 minutes (150 mins a week),
• What are the recommendations for additional health benefits?
More activity, moving to 300 mins a week or 2 and a half hours.
• Does meeting minimum recommendations for health promote substantial weight loss?
To improve cardiovascular fitness, what are the physical activity recommendations?
Increase frequency, intensity, time, type, enjoyment.
• What are the recommendations/suggestions for weight loss?
Changing eating patterns, 45-90 mins of activity
• What is a lapse in an active lifestyle?
Missing a few days of exercise
What are strategies for preventing relapse into an inactive lifestyle?
Recognize lapses are normal, remember active benefits, create a way to make it enjoyable, develop iSmarter Goals, develop exercise contract. Anticipate situations that might derail your efforts.
• What are examples of high risk situations that may disrupt an exercise routine?
weather, unforeseen event
• Why should we have a plan of action for dealing with potential situations that challenge us to maintain an active lifestyle?
People who anticipate and plan for challenges are more likely to get back on track than those who don't
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