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[KNES 210] - Final Exam Guide - Ultimate 75 pages long Study Guide!


Department
Kinesiology
Course Code
KNES 210
Professor
Dr.Lindle
Study Guide
Final

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UMD
KNES 210
FINAL EXAM
STUDY GUIDE

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Introduction: Health Screening
Physical fitness
Defined as… the ability to meet life’s daily demands, without undue fatigue,
while maintaining sufficient energy for leisure time pursuits and to overcome
emergency situations that may arise personally or professionally
Heath related components of fitness
Cardiovascular endurance (aerobic capacity)
oAbility to take in and deliver o2 to the working muscles in order to
produce energy and sustain activity
Muscular strength and endurance
oMuscular strength: maximal force a muscle can produce
oMuscular endurance: sustain sub-max force
Flexibility
oThe ability to use the available range of motion at a given joint
Body composition
oThe ratio of fat to lean tissue is associated with physical performance
as well as health
Skill related components of fitness
Anaerobic capacity
oAbility to perform short bouts (up to 2 min) of maximal intensity
effort
Sprinting
Muscular power
oThe ability to generate force quickly (pitcher throw, a boxer punch, a
slam dunk)
oPower = force x velocity
Balance
oStability produced by even distribution of weight on each side of your
base of support
oStatic and dynamic
oMost sport/occupation skills involve dynamic balance
Agility
oAbility to move rapidly and lightly with dexterity
oTo change directions quickly
Reaction time
oImportant in agility
oReaction time refers to the time it takes to receive a stimulus, make a
decision to move and to perform the movement
How much physical activity do adults need?
2008 physical activity guidelines for Americans – 2 components
Aerobic
o2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic
activity (i.e., brisk walking) every week
30 min, 5x’s per week
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oOR 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic
activity (i.e., jogging or running) every week
25 min, 3x’s per week
Strength
oMuscle-strengthening activities on 2 or more days a week that work
all major muscle groups (legs, hips, back, abdomen, chest, shoulders,
and arms)
10 minutes at a time is fine
Increase activity, decrease disease
Even some exercise is better than none
Training pyramid (bottom to top)
Foundational
oDaily, moderate-intensity physical activity
o30 min per day (60-90 for weight loss)
Fitness
oAerobic, strength and flexibility training (CORE stability)
Skill
oAnaerobic, power, balance, and agility training
Sports/occupation performance
What is cardiovascular disease?
Any disease that affects the heart or blood vessels
oCardiac
oPeripheral vascular – legs
oCerebrovascular – brain
Arteriosclerosis: any disease causing narrowing of the arteries
Atherosclerosis: a specific type of arteriosclerosis resulting from the
development of plaque in the arteries
Cost of CVD in the US
Total cost of CVD in the US is $151 billion/year
o$151,000,000,000
oHospital/nursing services: $95 billion/year
oPhysician services: $23 billion/year
oMedications: $11 billion/year
oLost productivity: $22 billion/year
Women
CVD is the number one killer of women
Of 100, 50-year old women
o32 will die from CVD
oOnly 10 from breast cancer
African Americans
CVD death rates are 50% higher in AA men and 70% higher in AA women
Mainly due to hypertension and strokes
How do we rate compared to other countries
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