KINE1164 Final Exam Study Guide Introduction (Chapter 1) Health is defined as state of complete well-being – not just the absence of disease or infirmity. Physical activity is bodily movement produced by skeletal muscles. Exercise is at type of physical activity that requires planned, structured and repetitive bodily movement to improve or maintain one or more components of physical fitness. Wellness is a constant and deliberate effort to stay healthy and achieve the highest potential for well-being. The three big factors that affect health and longevity are: behavior/lifestyle, genetics, and the environment. Our behavior/lifestyle is the biggest contributor (53%). Prevention is the best medicine! The 3 preventative behaviors are: avoid tobacco use and tobacco smoke, consume a low sodium, low fat, nutrient dense diet, and staying physically active. The epidemic of physical inactivity in the United States is called sedentary death syndrome. The average adult heart rate is 60-80 beats per minute. An optimal time to assess resting heart rate would be after you have read in bed quietly for about half an hour. Behavior Modification (Chapter 2) Self-efficacy is the belief in one’s own ability to perform a given task. Motivation is the drive that dictates behavior by producing direction, energy and persistence. Motivation comes from within, but is influenced by external factors. Locus of control is the concept examining the extent to which a person believes he or she can influence external environment. An internal locus of control promotes change; you believe you have control over events. An external locus of control causes a greater challenge to behavior change; whatever happens is due to chance or the environment & is unrelated to their behavior. “I’ll deal with the consequences later” is an expression that best illustrates the procrastination “barrier to change”. The Relapse Prevention Model is based on principle that high-risk situations can be anticipated through the development of strategies to prevent lapses and relapses. A lapse is to slip or fall back temporarily into unhealthy behaviors; (n.) short-term failure to maintain healthy behaviors. A relapse is to slip or fall back into unhealthy behavior(s) over a longer time; (n.) longer-term failure to maintain healthy behaviors. Make sure your goals are S.M.A.R.T. - Specific, Measureable, Acceptable, Realistic, and Time-specific. Nutrition (Chapter 3) The 5 major food groups from MyPlate include: vegetables, fruits, grains, protein, and dairy. Recommended Dietary Allowance (RDA) is the daily amount of a nutrient considered adequate to meet known nutrient needs of almost 98% of all healthy people in the United States. Proper nutrition means that a person's diet supplies all the essential nutrients. A well-balanced diet entails eating a variety of nutrient-dense foods and monitoring total daily caloric intake. Supplements cannot make-up for a poor diet and cannot supply all the nutrients necessary for the body; recent studies show no long-lasting benefits of multivitamins. The 6 essential nutrients are: carbohydrates, fat, protein, vitamins, minerals, and water. Trans-Fatty Acids (“partially hydrogenated” & “trans-fatty acids”) are solidified fat formed by adding hydrogen (hydrogenation) to monounsaturated and polyunsaturated fats to increase shelf life and more spreadable; increase LDL & lower HDL, increase rigidity of coronary arteries, and contribute to formation of blood clots. Body Composition/Weight Management (Chapters 4 & 5) An obese person is best defined as having an excess of body fat. Overweight is having an excess amount of weight against a given standard, such as height or recommended percent body fat. The concept of body composition is based on separating the body into fat and nonfat components. Essential fat is the minimal amount needed for normal physiological function. Storage fat is the fat stored in adipose tissue and around major organs. Recommended body weight (“healthy weight”) is the weight at which there seems to be no harm to human health; implies absence of any medical condition that would improve with weight loss & a fat distribution pattern that is not associated with higher risk for illness. Do not diet alone for weight loss (lose lean body mass!). You want to exercise also to have both fat loss and a gain in lean body mass (muscle). Body fat might be countered in part by a gain in lean body mass. Excess weight, especially around the waist, increases cancer and cardiovascular disease risk. Waist circumference is a better predictor than BMI to determine the risk of disease. Health consequences of excessive body weight are numerous and include: cardiovascular disease, type 2 diabetes, glucose intolerance, higher rates of cancer, osteoarthritis, and shortened life expectancy Various studies indicate that most people, especially obese people, tend to overestimate their activity level and underestimate caloric (energy) intake. The consumption of large quantities of food, mostly “comfort” and junk food, to suppress negative emotions is characteristic of emotional eating. Those who sleep less than 6 hours have a higher BMI than those who sleep an average of 8 hours. Lack of sleep increases ghrelin levels (stimulates appetite) and decreases leptin levels (lets the brain know when you are full). Cardiorespiratory Endurance (Chapter 6) Cardiorespiratory endurance is a measure of how the pulmonary, cardiovascular, and muscular systems work together during aerobic activities. Benefits: Increases oxygen supply to the heart, function and efficiency of the heart (stronger, larger, pumps more blood per beat, lower resting heart rate), size and strength of the blood vessels (stronger, more elastic, increased diameter), number of red cells (hemoglobin), HDL cholesterol, blood sugar regulation (reduce risk of diabetes), sensitivity to insulin (reduce risk for diabetes), lean body weight and number & size of the mitochondria (all energy produced here) FITT Principle Frequency - 3–5 days per week. Beginners should start with 3 and work up to 5 days per week Intensity - Target heart rate zone (50% and 85% of your heart rate reserve; lower if a beginner); minimum 60% to be considered vigorous. The target heart rate zone for typical college student is 140-170 bpm. To develop the cardiorespiratory system, the heart muscle has to be overloaded like any other muscle in the human body. Time - 30–60 minutes is recommended (moderate intensity). Type of Activity - activities that involve the rhythmic use of large-muscle groups for an extended period of time (ex: 3-mile walk, aerobics, cycling, swimming). Among other things, the activity you choose to improve your cardiorespiratory endurance should be based on your personal preferences. Muscular Strength and Endurance (Chapter 7) Muscular strength is the ability of a muscle to exert maximum force against resistance. Muscular endurance is the ability of muscle to exert submaximal force repeatedly over time. Tested by number of repetitions that can be made or length of time contraction can be held. Benefits: improvement and maintenance of everyday functional capacity, optimal performance in daily activities, higher resting metabolic rate, decrease in fatty tissue around the muscles, joint stabilization, weight loss and maintenance, blood sugar control, increases bone density, and prevents osteoporosis. Sarcopenia (loss of muscle mass, strength and function commonly associated with age) is common in adults who fail to strength train. The training concept that states that the demands placed on a system must be increased systematically and progressively over time to cause physiological adaptation is referred to as the overload principle. Muscular Flexibility (Chapter 8) Flexibility is the achievable range of motion at a joint or group of joints without causing injury. Benefits: enhanced quality of life, greater freedom of movement and maintaining body mobility (prevents ligaments and muscles from shortening), optimal performance in daily activities, increases circulation to muscles being stretched, prevents low-back and other spinal column problems, improves postural alignment, and improves self-image and appearance. Good posture protects from injury. Poor posture is a risk factor for musculoskeletal problems of the neck, shoulders and lower back, strains hips and knees, and the leading cause of chronic lower back problems. Decreased flexibility leads to a loss of mobility for older adults, making it impossible to perform even simple daily tasks. All body parts should be included due to specificity of each joint. Stretch to the point of mild discomfort or tightness. The total time should be at least 15 minutes. Total stretching for each exercise should be 60 seconds (2 – 4 repetitions of each exercise). The final positions should be held for 10-30 seconds. Ideally, the recommendation for flexibility development is 5-7 exercise sessions per week. Make sure you stretch before and after physical activity. If stretching before exercise or sports, warm-up with gentle aerobic work before stretching for 3 –5 minutes. Modes of training – most commonly recommended for health Static stretching (slow-sustained) – muscles are lengthened gradually through a joint’s complete range of motion. This mode of training is the most commonly used because mode people stretch by themselves. Dynamic stretching – requires speed of movement, momentum and active muscular effort; commonly used by athletes before performance (ex: arm circles, walking lunges). This type of stretching is very popular with athletes and usually recommended before you begin your workout. Proprioceptive neuromuscular facilitation (PNF) – uses reflexes and neuromuscular principles to relax the muscles being stretched; based on ‘contract-and-relax’ method. This mode of training is considered the best. Stress (Chapter 10) Stress is defined as the nonspecific response of the human organism to ANY demand that is placed on it. You cannot completely avoid stress, but minimize it! How you perceive the stressor is important and determines how you respond to the stressor. Distress is negative stress; unpleasant or harmful stress while health and performance begin to deteriorate. Eustress is positive stress; health and performance continue to improve even as stress increases. General adaptation syndrome (GAS) stages are: o Alarm reaction: immediate response, fight-or-flight. o Resistance: limited reserves are called upon. Homeostasis is restored if the stressor subsides during the alarm reaction. o Exhaustion and recovery: reserves are drained and body functions at a diminished capacity. Some beneficial stress management techniques include: physical activity, biofeedback, progressive muscle relaxation, deep breathing techniques, visual imagery, meditation, yoga, and Tai Chi. Cardiovascular Disease (Chapter 11) Diseases that affect the heart and blood vessels. Coronary heart disease – disease of vessel supplying blood directly to the heart. Coronary heart disease is the most common form of cardiovascular disease. Stroke (cerebrovascular accident) - occurs when blood flow to an area of brain is cut off. When this happens, brain cells are deprived of oxygen and begin to die. When brain cells die during a stroke, abilities controlled by that area of the brain such as memory and muscle control are lost. Peripheral vascular disease (PVD) - disease that causes restricted blood flow to the arms, legs, or other body parts. It occurs when arteries or veins get narrower, become blocked, or spasm. Arteriosclerosis and atherosclerosis are among the most common causes of PVD. Atherosclerosis - disease in which plaque builds up inside your arteries Higher blood pressure –sustained abnormally high blood pressure (pressure of circulating blood on the walls of blood vessels). Congestive heart failure - heart's pumping power is weaker than normal, blood moves through the heart and body at a slower rate, and pressure in the heart increases. Heart muscle walls may eventually weaken and become unable to pump as efficiently. As a result, the kidneys may respond by causing the body to retain fluid (water) and salt. If fluid builds up in the arms, legs, ankles, feet, lungs, or other organs, the body becomes congested, and congestive heart failure is the term used to describe the condition. One result of regular aerobic exercise is a(n) increase in High Density Lipoproteins (HDLs) cholesterol. HDLS help clear cholesterol from the blood; prevents arterial plaque. Counteracting high cholesterol Through Diet and Exercise Habitual aerobic exercise increases HDL levels. Replace saturated fat with unsaturated fat; saturated and trans-fats raise body cholesterol levels. o Found in meats and dairy products o Rarely found in plant-based foods Omega-3 fatty acids decrease triglycerides and increase HDLs. Mediterranean Diet Metabolic Syndrome Array of metabolic abnormalities that contribute to atherosclerosis triggered by insulin resistance. o Low HDL o High triglycerides o High blood pressure o Increased blood-clotting mechanism o High blood sugar Treatment: exercise, smoking cessation, weight loss (if overweight) and diet of 45 percent carbohydrates, 40 percent fats and 15 percent protein; avoid a lot of refined and starchy foods high on the glycemic index because it causes a rapid increase in blood sugar. Cancer (Chapter 12) Tumors are created when the cell loses ability to regulate growth. Benign tumor is non-cancerous Malignant tumor is cancerous because it can metastasize (spread to other areas of the body) American Cancer Society Guidelines for Preventing Cancer Maintain healthy body weight throughout life Adopt a physically active lifestyle Adopt a healthy diet Limit alcohol consumption (if you drink alcohol) Addictive Behaviors (Chapter 13) Addiction - Defined: compulsive and uncontrollable behavior(s) or use of substance(s). Alcohol is most abused substance in the United States of America. Tobacco is the largest preventable cause of illness and premature death in the United States - kills 25 times as many people as all illegal drugs combined (87 percent of lung cancer is attributable to smoking). E-cigarettes (vaping) may put you at a "higher risk" of cancer and heart disease. Abuse of opioids and synthetic opioids is considered worst drug epidemic in US history; half of prescriptions written for people with disorders like depression or anxiety. Oxycodone (OxyContin) is an example of an opioid. Marijuana (most widely used illegal drug) is addictive; drug today much stronger than what was used in 70s (well below 10%) for studies stating that it is harmless; strength has increased by 2 to 7 times (18.7 to 30% THC) since the 1970s, measured by THC levels. STIs (Chapter 14) Sexually transmitted infection is a communicable disease spread through sexual contact. Gonorrhea, chlamydia, and syphilis are caused by a bacterium. These are curable with treatment. Herpes, HPV, and HIV are caused by a virus. These are incurable. Most fatal illnesses that AIDS patients develop are harmless and rare in the general population. HIV destroys the immune system. Behaviors That Increase Risk for HIV and STIs Unprotected sex – sex without a latex condom that states ‘disease prevention’ on the package Unprotected anal sex is the riskiest form Rubbing during intercourse increases risk because it damages membranes making it possible for HIV to move directing into the blood Sharing hypodermic needles or other drug paraphernalia Needles used for tattoos, acupuncture and body piercings are also a concern Chapter 15 (Summary) Your actual age is your chronological age. Complementary and alternative medicine (CAM) CAM is a group of diverse medical and health care systems, practices and products that are not presently considered part of conventional medicine Three categories Natural products (herbal medicines, vitamins, minerals, probiotics, fish oil) Mind-body medicine (interactions among the brain, mind, body, and behavior, with the intent to use the mind to affect physical functioning & promote health; ex: meditation, yoga, progressive muscle relaxation, deep breathing, tai chi) Manipulative and body-based practices (focuses primarily on and systems of the body; ex: spinal manipulation & massage therapy) More research is needed to verify the health effects of CAM. When contemplating purchasing exercise equipment you should try it out several times before buying it.
