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Kine 1000 Study Guide 2

by: Summer Notetaker

Kine 1000 Study Guide 2 Kine 1000

Marketplace > East Carolina University > Kinesiology > Kine 1000 > Kine 1000 Study Guide 2
Summer Notetaker
GPA 3.7

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Study guide covers modules 9-16. Topics include: Self-Monitoring and Technology; SMART Goals; iSMARTER Goals; Resistance Training; Healthy Weight and Body Composition; Exercise and Weight Loss; Exe...
Lifetime Physical Activity and Fitness Laboratory
Ms. D' Amico
Study Guide
goals, resistance, training, healthy, weight, body, composition, Intensity, Heart, RPE, stress
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This 6 page Study Guide was uploaded by Summer Notetaker on Thursday July 14, 2016. The Study Guide belongs to Kine 1000 at East Carolina University taught by Ms. D' Amico in Summer 2016. Since its upload, it has received 27 views. For similar materials see Lifetime Physical Activity and Fitness Laboratory in Kinesiology at East Carolina University.


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Date Created: 07/14/16
Kine 1000 Study Guide 2 Module Nine; Self-Monitoring and Technology: Self-monitoring is being self aware when exercising. Self-monitoring is encouraged because you tend to exercise more if you monitor. It also helps you evaluate your progress. Self-monitoring allows you to see progress more easily and if you are getting off track. A pedometer is can help you determine how many steps you take per day. America on the Move suggest that participants increase their current level of physical activity by walking an additional 2000 steps per day over their baseline. Ways to increase your steps throughout the day are: walking when talking on the phone, take the stairs instead of elevator, walk instead of drive, park further away from the building than you normally would, walk your dog. Methods for monitoring physical activity is using apps on your phone. Module Ten; SMART goals: Benefits of having goals are: sense of purpose; help you experience a sense of accomplishment as you make progress toward your goals; improve motivation. Specific: goal specifies exactly what you are going to accomplish Measurable: goal can be quantified and progress can be measured Action-oriented: deals with behaviors that you will use to achieve outcome Realistic: goal is achievable and within reach Time-frame: goal has time frame and long and short term goals Module Eleven; iSMARTER Goal Planning: iSmarter discusses how to implement goal planning principles effectively. Inspirational: goals are personally important, meaningful, and relevant SMART: specific, measureable, action-oriented, realistic, and time-frame Evaluate: plan for evaluating and receiving feedback on progress Revise: level of difficulty is modified based on feedback Module Twelve; Resistance Training: Muscular strength: ability of a muscle or group of muscles to exert maximal force for a brief period. Muscular endurance: ability of a muscle to exert a submaximal force over an extended period. Benefits of muscular strength and endurance are: allow us to perform activities of daily life, allow common recreational and occupational activities. Concentric phase: shortening of the muscle being used to perform the exercise you want to exhale. Eccentric phase: lengthening of the muscle being used to perform the exercise you want to inhale. Components of good spotting include: communication between spotter and lifter; spotter should know how many repetitions the lifter is aiming for and whether a lift off is necessary; assist the lifter in un-racking barbell; remain attentive and ready to assist if the lifter shows signs of fatigue. 2 Resistance training frequency guidelines: Beginner: 2-3 days per week Intermediate: 3-4 days per week Advanced: 4+ days per week Less experienced individuals need more time between resistance training sessions for their muscles to fully recover Load is the amount of weight lifted. In terms of: heavy (1 to 6 repetitions), moderately heavy, and moderate (12 to 20 repetitions). Repetitions number of times you perform that exercise. Set is defined as a group of repetitions completed in a given sequence. Volume is the load lifted along with the number of repetitions and sets completed. Rest period is the amount of time dedicated to recovery between sets. As the load being lifted is increased, the length of the rest period will too. Weight room etiquette: re-rack weights; wipe down equipment; allows individuals to work in while you rest; and if you move something, put it back. The order exercises are to be performed are large muscle groups first and work down to smaller groups. Muscular strength: heavy load: 1-6 repetitions: 2-6 sets: 2-5 minutes’ rest period Hypertrophy: moderately heavy: 6-12 repetitions: 3-6 sets: 30-90 sec rest period Muscular tone or endurance: moderate: 12-20 repetitions: 2-3 sets: <30 sec rest period 3 Module Thirteen; Healthy Weight and Body Composition: About 30% of adults are obese. Consequences of obesity include: hypertension; diabetes; stroke; sleep apnea; cancer; depression Decreases in physical activity and changes in dietary patterns appear to be the primary cause of obesity. Consequences of being underweight are increased mortality rates; premature bone loss, decreased immune function, iron deficiency The assumption of the ideal weight prediction model is that there is an optimal fat range for individuals based on sex and age. Calculating healthy weight range: find body fat Android obesity is fat gained in the abdominal area. Gynoid obesity is fat gained in the hips and thighs. Common consequences of android obesity is a condition called “metabolic syndrome” which is characterized by diabetes, high cholesterol, high blood pressure and certain cancers. Waist size should be no more than 40 for men and no more than 34 for women. Module Fourteen; Exercise and Weight Loss: ACSM published a statement: the authors concluded that significant amounts of aerobic activity, supplemented with resistance training, were necessary for weight loss, maintenance success. ACSM recommends that you find a program that is right for you. Needs to be reasonable, realistic, and must include physical activity. 4 Weight loss/maintenance success is associated with longer duration aerobic exercise, supplemented by strength training, caloric restriction and other lifestyle modifications. Common success strategies are: eating breakfast, frequent weighing, watching less TV and exercising 60 min per day. Recommended eating strategies: wait 5 minutes before getting seconds; put your fork down between bites; chew food thoroughly; talk during dinner; don’t watch TV while eating Module Fifteen; Exercise Intensity: Heart Rate and Rating of Perceived Exertion (REP): Heart rate reserve is the difference between maximal heart rate and resting heart rate. Maximal heart rate is often estimated by 220-age. Resting heart rate is your heart rate during resting conditions and is typically lowest in the morning before getting out of bed. Recommended exercise intensity ranges are between 40 an 60% of maximum heart rate reserve for moderate intensity. Between 60 and 85% of maximum heart rate reserve for vigorous intensity. Exercise heart rate can be measured by palpating the pulse at several locations on the body. By checking heart rate during exercise, you can immediately adjust your exercise intensity up or down depending on where your heart rate is relative to your training heart rate zone. RPE is rating of perceived exertion and has many cues: information from the cardiovascular system, the respiratory 5 system, and working muscles is integrated to indicate a total inner feeling of exertion. The talk test is just a measurement of intensity. If you can talk, its not that intense. If you are unable to talk, your workout may be intense. Module Sixteen; Exercise and Stress Management: Prolonged stress results in physical and mental health problems. Psychosomatic diseases involve the mind and body; a mind- body connection influencing the onset, progression and severity of the illness. Coping resources can be used to buffer the negative effects of stress. Three effective coping resources include good lifestyle management, social support and exercise. Fitness helps buffer the impact of stress and thus staying active is a great coping resource. Exercise lowers stress with reduced sympathetic nervous system activity, lowered heart rate and blood pressure. It relieves muscle tension and helps to metabolize stress hormones. The best activities to help you cope with stress are ones that you enjoy, find attention absorbing, provide a distraction from everyday life worries and give you a sense of accomplishment. 6


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