Kine 1000 Week One Notes
Kine 1000 Week One Notes Kine 1000
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This 6 page Class Notes was uploaded by Summer Notetaker on Tuesday June 28, 2016. The Class Notes belongs to Kine 1000 at East Carolina University taught by Ms. D' Amico in Summer 2016. Since its upload, it has received 15 views. For similar materials see Lifetime Physical Activity and Fitness Laboratory in Kinesiology at East Carolina University.
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Date Created: 06/28/16
Kinesiology 1000 Module One; Welcome: Goal of course: provide you with the knowledge, skills, and ability to lead an active and healthy lifestyle and help you find activities you enjoy. Class is designed to provide you with an in-depth understanding of the importance of being physically active now and in the years to come. Tools will be provided to help you lead an active lifestyle. You will learn how to design your own exercise program that will help you to achieve your health and fitness goals. Above all, you should learn that being physically active can be fun and is an important component of living life fully because fitness matters. Module Two; Why do we take fitness test: The purpose of fitness testing is to provide you with a starting point for making lifestyle changes. Also to improve your health and performance. It is important to give your best effort when completing the fitness test so that you can meaningfully evaluate your fitness status. The healthy fitness zone is a standard of where you should be physically. Fitness scores in the healthy fitness zone represents a level of performance that provides some degree of protection from disease such as heart disease, stroke, and diabetes. Scores that fall below the healthy fitness zone, indicate that some lifestyle changes may improve that area of fitness. Scores that are far below the health related standards may indicate an increases health risk. Module Three; Physical fitness test: The PACER test assess aerobic fitness. An alternative to the PACER test is the mile run. Procedures for the PACER: 1. Warm up; begin with low-intensity activity 2. Have partner ready to count your laps 3. Begin test when told and run across 20-meter area. At the sound of the beep, turn and run back across the 20- meter area again. 4. Maintain until you can no longer keep up. After two beeps of failing to get to the line before the beep, your test is over. 5. Upon completion, cool down with slow jogging. Stretch and do not sit down immediately after. 6. Record the number of laps completed. Compare your number to the standards. Bioelectrical Impedance Analysis (BIA) assess body fat levels. Hydration status may impact BIA results. If you are dehydrated, then your body fat level will tend to be overestimated. The curl-up test is a measure of abdominal endurance. Procedure for the curl-up test: 1. Lie in a supine position with your knees bent so that your feet are flat on the floor. Arms straight by your side. 2. Curl-up slowly, sliding fingers across the mat. Heels must remain in contact with the floor. 3. Curl back down until your head touches the floor. 4. The score is the number of curl-ups that are performed correctly without pausing. 2 The push-up test is a measure of upper body strength and endurance. Procedures for the push-up test: 1. Assume a face down position on floor. Hands should be under your shoulders, with fingers spread and legs straight and slightly apart. 2. Push up off the floor until arms are straight. Legs and back should remain straight. 3. Lower your body until the elbows are bent at a 90- degree angle. Upper arms will be parallel to floor. 4. The score is the number of push-ups that are performed correctly without pausing. The sit-and-reach test as well as the shoulder stretch test measure your muscular flexibility. Procedure for the sit-and-reach test: 1. Remove shoes and sit with one foot flat against the sit- and-reach box and that leg fully extended. Other knee should be bent and placed near the side of the knee that is extended. 2. Place one hand on top of the other and slowly extend the arms forward over the measuring scale. Hands should reach forward evenly. 3. Reach slowly forward four times and on the fourth reach hold the position for one second. 4. After measuring one side, switch the positions of the legs and measure the other side. Procedure for the shoulder stretch test: 1. Test each side separately. For your right shoulder, reach the right hand over the right shoulder and the left hand behind the back reaching up. For left, do opposite. 2. Try to touch the fingers of the right and left hand. 3. If able to touch fingers together, record a “pass” in appropriate place. If unable to touch, record “fail” 3 Module Four; Reasons for exercise: what’s in it for you: The skeletal, muscular, cardiovascular, respiratory, metabolic, immune, and brain all benefit from an active lifestyle. Physical activity helps stress management and is associated with decreased anxiety and depression. Helps self-esteem. About 60% of the population does not achieve the recommended amount of physical activity and about 40% of the population is sedentary. About 50% of people who start an exercise program discontinue within six months. Most dropouts occur with first month or so. If you can get through the beginning, you are more likely to stay active. If do temporarily stop being active, more likely to restart a program because being active becomes a habit. A Decision balance sheet can help you weight the pros and cons of leading an active lifestyle. Exercise motives are the reasons people give for exercise. Exercise motives that are characteristic of exercise adherence are doing it because you enjoy it. Aspects of exercise that you might enjoy include: the social aspects, having some “me time,” doing it because you are good at it, if you enjoy a challenge. Module Five; Physical activity, fitness, and health benefits for college students: The habits you develop as a college student can carry over to the rest of your life. 4 Physical active is any body movement produced by skeletal muscles that result in a substantial increase in energy expenditure. Energy expenditure is the number of calories used during normal bodily functions and physical activity. Exercise is physical activity that is planned and structured and requires repetitive movement that is done to improve or maintain one or more aspects of physical fitness Physical fitness is a set of attributes that relate to the ability to perform physical activity. The components of physical fitness related to health include aerobic fitness, body composition, muscular strength, muscular endurance and flexibility. Physical activities that are not exercise include: walking to class, gardening, taking the stairs instead of the elevator, playing softball, and moving furniture. Exercise that are physical activities include: running or jogging Regular physical activity is good for you because it helps some people loose weight, helps people maintain a healthy body weight, reduces the risk of heart disease and stroke, increases feelings of psychological well-being and reduces feelings of stress. Be physically active because: current generation of kids in the US is the first that will have a lower life expectancy than their parents, child born in the year 2000 has 1 in 3 chance of developing diabetes, and people who develop obesity or diabetes has a lowered life expectancy of 15 to 20 years. Findings of the Paffenbarger studies show that physical activity is related to heart disease. 5 Findings of the Blair study demonstrated the importance of aerobic fitness on all-cause mortality (death from all cause, particularly heart disease and cancer). About 20-25% of the population suffers from some sort of mental health disorder. Exercise is increasingly being recognized as an effective tool for increasing mental health. Walking briskly for 30 minutes a day should get it done. Specific mental health disorders that can improve with exercise are anxiety, depression, self-esteem and well-being. Regular exercise leads to enhanced improved cognitive functioning. A single session of exercise can lower stress, muscle tension, anxiety, depression, and other negative mood states. 6
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