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Study Guide

KIN 105- Final Exam Guide - Comprehensive Notes for the exam ( 72 pages long!)Premium

72 pages86 viewsFall 2017

Department
Kinesiology
Course Code
KIN 105
Professor
Christopher Vigna
Study Guide
Final

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UW
KIN 105
Final EXAM
STUDY GUIDE
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Lecture 1
Absolute a general measurement that can be applied or used to describe anyone (same for
each individual). Expressed in standard unit of measurement.
Example: cycling at 100 watts (W)
Relative one that has been normalized to a specific known value and is unique to the
individual.
Eaple: lig at 0% of oe’s VO2 a
- Use these terms when describing exercise intensity, VO2 max, and many more
Repetition Maximum (RM) highest weight an individual can complete doing the full range of
motion of the exercise with no aid
- We oalize asolute alues to ake the elatie. Usuall  usig a idiidual’s
body mass we can calculate their relative value (specific to them). Ex: VO2 max
(mL/kg/min)
Variables:
VO2 max (L/min)
Absolute
VO2 max (mL/kg/min)
Relative
1 RM (lbs)
Absolute
1 RM/ body mass
Relative
70% of 1 RM
Relative
BMI (kg/m2)
Relative
Acute exercise refers to a person/ animal performing a sing (bout ) short period of intense
activity of some type of exercise. For example, leaving your house and biking from 60 minutes is
an acute bout of exercise
Chronic exercise or also considered exercise training refers to repeated bouts of acute
exercise over given period of time. Exercise training can be described as a short- term (several
days to weeks in length) or long term (weeks, to months, to years in length)
The diffeet tpes of eeises that oe a patiipate i doig …
Aerobic exercise someties ko as adio is eeise that depeds piail o the
aerobic energy-geeatig poess. Aeoi eas elatig to, iolig, o euiig fee
oge.
- Examples: running, swimming, cycling
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Anaerobic exercise physical exercise intense enough to cause lactate to form. Muscle energy
systems trained using anaerobic exercise develop differently leading to greater performance in
short duration, high intensity activities.
- Examples: Resistance exercise (lifting weights), interval training, sprint interval
exercises, plyometric
Flexibility exercises that improve overall ease of movement, decrease stress on the joints,
and reduce risk of injury. Because flexibility exercises help improve blood flow to muscles,
stretching and injured muscle will speed up your recovery.
Balance specific exercises designed to enhance your balance and improve your stability.
- Examples: Tai Chi, yoga, pilates
Or a combination of both aerobic and resistance exercise (adding weights) such as cycling and
rowing.
Classifig itesit of eeise …
Supramaximal the work rate or power output requires energy (ATP) production that is
greater than VO2 max (ie. short term, very intense, sprinting)
Rate of perceived exertion (RPE) is a subjective measure of how hard the individual thinks
they are working
Aerobic/endurance-type exercise
Resistance-type exercise
Relative Intensity
Relative Intensity
Intensity
Classification
VO2 (% of max) or heart
rate reserve (%)
Maximal heart
rate (%)
Maximal voluntary
contraction (%) or 1RM (%)
Very light
(very low)
<20
<35
<30
Light (low)
20-39
35-54
30-49
Moderate
40-59
55-69
50-69
Hard (high)
60-84
70-89
70-84
Very hard
(heavy;
intense)
≥
≥0
≥
Maximal
100
100
100
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