KINE100 Lifetime Physical Activity & Fit Lab-Study Guide Test Two
KINE100 Lifetime Physical Activity & Fit Lab-Study Guide Test Two KINE1000
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This 0 page Study Guide was uploaded by Karlie on Thursday March 17, 2016. The Study Guide belongs to KINE1000 at East Carolina University taught by in Spring 2016. Since its upload, it has received 129 views. For similar materials see Lifetime Physical Activity and Fit Lab in Physical Education at East Carolina University.
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KINE1000 Lifetime Physical Activity and Fit Lab Test Two Study Guide Module 9 SelfMonitoring and TechnoloaV What is selfmonitoring Keeping an exercise log writing in an exercise journal or even self re ecting to help develop greater self awareness Why is selfmonitoring encouraged People who consistently monitor their physical activity levels tend to exercise more It also helps people succeed at behavior changes like increasing physical activity more easily What are some of the benefits of selfmonitoring Exercise more lose more weight and keep it off help establish a mental routine to stick to work out plan and help evaluate progress What is a pedometer A step counter help you determine how many steps you take per day What is the recommendation given by America on the Move for increasing physical activity Take 2000 more steps per day eat 100 fewer calories per day What are some ways to increase steps taken throughout the day Walk around when talking on the phone take stairs instead of elevator walk places instead of driving park farther away walk the mall in the mornings walk a dog take short walks frequently What are some methods for monitoring physical activity Nike Plus Map My Run Nike Training Daily Yoga My Fitness Pal Sworkit Module 10 SMART Goals What are the benefits of having goals Individuals with goals typically give more effort and persist longer when faced with obstacles than those without goals Goals provide a sense of purpose achievement of goals sense of accomplishment Understand each of the components of SMART goal setting Be able to recognize SMART goals and goals that are not SMART Specific Specifies exactly what you are going to do or accomplish Measurable A goal can be quantified and progress can be measured Actionoriented Goal is associated with something you do and deals with behaviors that you will use to achieve desired outcomes Realistic Goal is achievable and Within your reach limeFrame Goal has a time frame and includes both long and short term goals Module 11 iSMARTER Goals What is the difference between SMART goals and iSMARTER goals SMART is about goal setting and iSMARTER expands on this idea to implement goal planning iSMARTER implements effective goal planning ideas and principles Understand each of the components of iSMARTER goal setting iSMARTER inspirational SMART evaluate revise Inspirational Both the long and short term goals are personally important meaningful and relevant SMART Goal characteristics Evaluate A plan for evaluating and receiving feedback on goal progress is developed Revise The level of goal difficulty andor action plan is modified based on feedback received from the evaluation plan Module 12 Resistance Training Understand the definitions of muscular strength and muscular endurance Muscular strength is the ability of a muscle of group of muscles to exert force for a brief period Muscular endurance is the ability of a muscle or group of muscles to exert a submaximal force over an extended period What are the benefits of muscular strength and endurance Increased body composition decreased risk of injury improved selfimage improved posture decreased risk of osteoporosis increased confidence and energy levels What is a commonly forgotten technique in resistance training Breathing Understand the concentric and eccentric phases of an exerciseand recommended breathing technique Concentric phase shortening of the muscle or muscle group being used to perform the exercise you want to exhale Eccentric phase lengthening of the muscle or muscle group being used to perform the exercise you want to inhale Understand the components of good spotting Know how many repetitions the lifter is aiming for and Whether a lift off is necessary the spotter should assist the lifter in unracking the barbell and should not release it until the lifter has acknowledged that they have it under control remain attentive and ready for assistance if the lifter shows signs of fatigue after the exercise the spotter should assist the lifter in reracking the weight Understand recommended resistance training frequency and the rationale for the frequency recommendations Training frequency is how many days a person plans on training in a given week For beginners the frequency recommendation is 2 3 days Intermediate 34 days Advanced 4 days What is load Understand the different load classifications Amount of weight lifted As load goes up the repetitions goes down heavylower reps moderatemore reps What are repetitions and sets Repetition the number of times you lift a load in one sitting Set a group of repetitions completed in a given sequence What is volume Load lifted along with the number of repetitions and sets completed Understand rest period and the rationale behind different rest periods The amount of time decided to recovery between sets The heavier the load longer rest period is needed for recovery Know good weight room etiquette 1 Rerack your weights after you are finished 2 Wipe down equipment after you are finished 3 In between sets be considerate of your fellow exercisers and allow individuals to quotwork inquot with you while you rest 4 If you move a piece of equipment after using it please return it to its rightful place What is the recommended order in which exercises should be performed in a resistance training workout Perform exercises that use larger muscle groups first followed by exercised that use smaller muscle groups Module 13 Healthy Weight and Body Composition What is the prevalence of obesity More than 36 of the adult population is considered obese What are some of the common consequences of obesity Hypertension elevated blood lipids diabetes coronary heart disease various cancers congestive heart failure sleep apnea depression According to the textbook what are some of the hypothesized culprits for increases in the prevalence of obesity Decrease in physical activity and changed in dietary patterns What are some of the common consequences of underweight low BMI Premature bone loss decreased immune functions cardiac abnormalities and iron deficiency anemia What impacts the principle that ideal weight is a very individual concept There is an optimal fat range based on sex and age as well as other health issues A healthy weight for you is based on your weight at the recommended level of percent fat and on additional factors Understand gynoid adiposityobesity Understand android adiposityobesity Gvnoid obesitv Fat gained in the hips and thighs pear shapped Android Fat around the tummy apple shape What are some of the common consequences of android obesity quotMetabolic syndrome diabetes high cholesterol lowdensity lipoprotiens high blood pressure coronary heart disease and cancers What are the recommendations for waist circumference Men and women should not exceed 4034 inches around their waist Module 14 Exercise and Weight Loss Know the overall conclusions of the ACSM weight loss position statement Significant amounts of aerobic activity supplemented with resistance training were necessary for weight lossmaintenance success What are the ACSM recommendations for choosing a weight loss program Choose a program that is right for you one that is reasonable on terms of what you have to do to be successful and safe and be able to document longterm results Weight lossmaintenance success is associated with longer duration aerobic exercise supplemented by strength training caloric restoration and other lifestyle modifications What is the National Weight Control Registry The largest database in the world regarding common strategies necessary for successful weight loss and weight maintenance What are some of the common success strategies used by those in the registry Eating breakfast Frequent weighing at least weekly Watching tV less lt10 hours a week Exercising at least 60 minutes per day Know the recommended eating strategies to prevent overeating 5 minute rule Put fork down between bites Chew food thoroughly Talk during dinner Don39t watch TV Don39t put serving dishes on table Use smaller plates Get up and move around after eating Module 15 Exercise Intensity Heart Rate and Rating of Perceived Exertion RPE What is heart rate reserve Heart rate reserve is the difference between maximal heart rate and resting heart rate It is the possible range of heart rate values for an individual What formula is used to estimate maximal heart rate 220age What is resting heart rate When is it lowest Heart rate during resting conditions and is typically lowest in the morning before you get out of bed What are the recommended HR exercise intensity ranges for moderate and vigorous intensity For moderate it is between 4060 For Vigorous it is between 6085 How can HR be measured during exercise Heart rate monitors worn around the torso sending signals to a watch Smartphone apps or check your pulse by radial or carotid arteries Understand why it s valuable to check HR during exercise To make sure you are in your heart rate zone to increase aerobic strength It is a good indicator on how intense your workout should be What is RPE What cues should determine one s RPE RPE is the Rating of Perceived Exertion the cues are information from the cardiovascular system respiratory system and working muscles are integrated to indicate a total inner feeling of exertion Understand the RPE scale Table 152 010 0 being the lowest and 10 the highest Understand the Talk Test Light activity able to sing a song while exercising Moderate activity able to hold a conversation but not sing Vigorous not able to hold a conversation Module 16 Exercise and Stress Management What are the consequences of prolonged stress physical and mental Physical Impair immune system Coronary Heart disease stroke hypertension Gastrointestina1 problems Increased muscle tension Mental Anxiety depression anger frustration negative moods Lowered selfesteem reduced quality of life Interferes with sleep difficulty concentrating Re1ationship difficulties Understand Psychosomatic Diseases Involve the mind and body during onset progression and severity of illness What are coping resources They are used to buffer negative effects of stress Know and understand the 3 effective coping resources discussed in the textbook 1 Good lifestyle management 2 Social Support 3 Exercise Understand the relationship between fitness and coping with stress Fit Individuals Show smaller physiological stress responses and physiologically recover more quickly smaller increase in blood pressure heart rate and return back to normal fast Why does exercise lower stress Reduce sympathetic nervous system activity Heart rate and blood pressure are lowered Re1ieve muscle tension Metab01ize the stress hormones underlying stress response What are the best physical activities to cope with stress More vigourous or longer duration exercise may provide added stress management benefits Find one that you enjoy Biking sports ect Citations Mahar Mathew T Thomas D Raedene Michael R McCammon C David Kemble Rhonda K Kenny and Grace Anne Vick Fitness Matters Lifetime Physical Activity amp Fitness Laboratory Manual Print