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KNR 247 Final Study Guide.docx

Kinesiology And Recreation
Course Code
KNR 247
Study Guide

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KNR 247
Illinois State University
Final Exam
New Material: The Physical Best Teacher’s Guide: Chapters 4, 6, 7, 8, 9
Comprehensive section: All assigned readings and class notes
Exam: Wednesday, May 6th 10 am – 12 pm
Exam will consist of Multiple Choice/Short Answer
Note: Exam is not limited to the following. Read all chapters, review class notes and supplemental
The Physical Best Teachers Guide
Chapter 4 - Nutrition
Foundations of a Healthy Diet:
Primary Goals:
Provide a variety of nutrient-dense foods and beverages
Supply all the nutrients in adequate amounts by adopting a balanced eating pattern
Supply a recommended caloric intake within energy needs to maintain an ideal body weight
Meeting nutritional recommendations while keeping total calories under control
Factors affecting food choices: (From textbook)
■ Habit
Emotional factors such as happiness or stress
■ Convenience
Nutrition knowledge
Time limitations
Religious beliefs
Socioeconomic factors such as cost of food and availability of food
■ Advertising
■ Ethnicity
Learned behaviors
■ Genetics
Health factors
Ability to shop and cook
■ Taste
Categories of Nutrients. Be able to define the categories
Constitutes the preferred
Simple carbohydrate is high in sugar.
Complex carbohydrate such as whole grains sustains the supply of energy longer.
About 45 to 65% of the diet should consist of carbohydrate, primarily complex carbohydrate
The basic building block for the body. The source can be plant or animal
Can be more or less healthful depending on its level of saturation.
Saturated fat comes predominantly from animal sources and should be restricted.
Unsaturated fat is liquid at room temperature and comes from plant sources.
Trans fatty acid or trans fat is unsaturated fatty acid. When used in excess it has been found to
contribute to chronic diseases.
Vitamins and minerals make people’s bodies work properly
Vitamins can be fat soluble or water soluble.
Phytonutrient components of plants are thought to promote health.

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Eating a variety of foods is the best way to get all the vitamins and minerals that you need each day
Minerals are needed for growth and maintenance. They are classified as either major or trace
An essential nutrient
In general, people need about 8 cups (1,920 ml) per day (based on 2,000 kcals per day).
Bottled water and fitness water—are they better than plain tap water?
Energy drinks lack nutritional value and can contain hundreds of calories.
What should nutrition based activities emphasize? (From textbook)
Individual eating habits should respect family lifestyles
Begin the day with breakfast to provide energy and nutrients
Control calorie consumption by spacing meals throughout the course of the day
Most nutritional needs should be met with regular meals, supplemented by snacks
Find pleasure in food while being aware of the nutrient and caloric content in food
Practice balance, variety, and moderation
Enjoy food. Enjoy good health. Enjoy life. (The textbook got awful preachy.)
Chapter 6 - Muscular Strength and Endurance
Definitions of Muscular Strength and Endurance Concepts:
Muscular Strength:
Maximal force one time; 1 RM.
Muscular Endurance:
Submaximal force repeatedly over a period of time.
Muscular Fitness:
In Physical Best muscular strength and muscular endurance are combined.
Benefits of Resistance Training:
Increased muscular strength
Increased muscular power
Increased muscular endurance
Improvement in aerobic fitness
Prevention of musculoskeletal injury
Improved sports performance
Reduced risk of fracture in adulthood
Postpubescent Children Also Benefit:
Improved blood lipid profiles
Improved body composition
Improved mental health and well-being
A more positive attitude toward lifetime physical activity
Resistance Training Cautions:
Psychologically and physically ready
Adequate supervision
Proper technique and safety emphasized

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Cautions with machines that are not designed for children
Resistance training programs should not be an isolated component
Warm-up and Cool down
Concentric and Eccentric contractions
Full range motion
Teaching Guidelines for Muscular Strength and Endurance:
State-of-the-art equipment not necessary
Use resistance training, provided the students are psychologically and physically mature enough.
Avoid excessive equipment & weight to prevent injury
Youth Resistance-Training Guidelines:
Quality instruction and supervision
Safe environment
5-10 minute dynamic warm-up
Start one set 10 to 15 reps move to 2-3 sets of 6-15 reps based on goals
Increase resistance gradually as strength approves
Focus on correct technique rather than amount of weight (Full range of motion)
2 to 3 times a week nonconsecutive days
Use individualized workout logs
Vary the program
Principles of Training:
Overload: Placing greater than normal demands on the musculature of the body
Progression: Gradual increases
Specificity: Perform the exercise that will work the specific muscle desired
Regulatory: Performed on a regular basis
Training Methods For Muscular Strength and Endurance:
Body-Weight Training:
Help build muscular strength & endurance with little or no equipment
Curl-ups, push-ups
Partner-Resisted Training:
Extension of body-weight exercises
Resistance bands, towels, cords, or no equipment
Isolate individual muscles or muscle groups better than solo body-weight exercises
Alternative Methods of Training:
Medicine ball exercises, elastic band exercises
Resistance Bands: Cheap, spotting rarely needed, can alter difficulty easily
Medicine Balls: Slow or rapid exercises, can target upper or lower-body
Weight Training:
Free weights or machines
Safety Guidelines For Muscular Strength and Endurance:
Possibility of stunting growth disproven by research, as long as the child strength-trains in a
developmentally appropriate program that emphasizes safe limits and includes adequate adult
**(See Youth Resistance-Training Guidelines ABOVE)**
Chapter 7 - Flexibility
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