Study Guide for KIN 150: Mid-Term Ch 1

Study Guide for KIN 150: Mid-Term Ch 1 - 8

Instructor: Daniel Frankl, Ph.D., Associate Professor

KIN 150 Chapter 1: Review Questions

01 Be able to discuss the dimensions of wellness described in the your text. (pp. 2-3)

02 What issues are included in the Healthy People 2010 report? (p. 5)

03 Which is the most important contributor to the wellness of most people? Why? (p. 6)

04 Describe some of the future technological developments in medicine? (p. 4)

05 Provide examples of internal and external locus of control? (p. 11)

06 Provide examples of target behaviors. (p. 13)

07 Explain the term "stress barriers." (p. 18)

08 How does the current definition of health differ from past definitions? (p. 2)

09 Describe the steps (in the proper order) of developing a behavior change plan? (p. 14).

10 How do intellectual wellness and emotional wellness differ? (p. 2)

11 Which health related fitness component is most crucial to a personal wellness profile? (pp. 6-8)

12 Discribe Prochaska's stages of change model. (p 10)

13 What is a "personal health contract?" (p. 16)

14 Which health-related behaviors are difficult or impossible to change without outside assistance? (p. 19)

15 How are individual choices people make related to the environment? (p. 20)

16 What have we learned from research attempts to change or modify a behavior? (p. 19)

KIN 150 Chapter 2: Review Questions

01 Describe the relationship between physical activity and health? (p. 20)

02 Provide examples of light, moderate, and heavy amount of physical activity (p. 22)

03 Discuss the components of health-related fitness. (pp. 23-24)

04 Discuss the benefits of increase in muscle mass. (p. 24)

05 Explain the principles of progressive overload, specificity of exercise, and reversibility (p. 26)

06 What are the steps of a fitness program assessment? (p. 27)

07 What considerations are critical to the selection of the level at which physical activity pyramid level should one start exercising? (P. 28)

08 What is the optimal frequency for resistance training exercises? (p. 29)

09 Discuss the key guidelines for a successful exercise program. (p. 30)

10 Describe the most recent Surgeon's General Report recommendations regarding physical activity. (p. 22)

11 Define "cardiorespiratory endurance." (p. 23)

12 Define "muscular endurance." (p. 24)

13 What is the relationship between amount of overload and improvements in fitness? (p. 26)

14 Define "overtraining." (p. 30)

15 Discuss the optimal rest time interval between exercise sessions. (p. 30)

KIN 150 Chapter 3: Review Questions

01 Describe the blood flow through the heart. (p. 40)

02 What is the heart's activity during a systole or diastole beat? (p. 41)

03 Provide three examples of activities that primarily use the oxidative (aerobic) energy system. (p. 43)

04 Define VO2max.

05 How does the heart function of a person who regularly performs endurance exercise compare to that of a sedentary person? (p. 45)

06 List the cardiorespiratory endurance exercise beneficial effects that contribute to a lower risk of cardiovascular disease. (p. 46)

07 What body function best assesses cardiorespiratory fitness? (p. 48)

08 How should exercise heart rate be monitored? (p. 49)

09 Provide three examples of cardiorespiratory endurance based activities. (p. 51)

10 Which exercise injury should be treated by a physician without delay? (p. 53)

11 When are the three energy systems used during activity? (p. 43)

12 How are rate and depth of breathing related to exercise? (p. 45)

13 What is the relationship between moderate endurance exercise and immune system function? (P. 47)

14 Of the four exercise factors (FITT), which is the most important in achieving training effects? (p. 51)

15 Explain the relationship between stretching and body temperature. (p. 53)

KIN 150 Chapter 4: Review Questions

01 What psychological benefits may be achieved through increased muscular strength and endurance? (p. 70)

02 How may muscular endurance be assessed? (p. 71)

03 Which muscle fibers are mostly affected by a high-resistance weight training program? (p. 73)

04 How is force applied during isotonic exercise? (p. 74)

05 Which weight training equipment is best suited for isolating specific muscle groups? (p. 75)

06 How is balance maintained in a weight training program? (p. 75)

07 What should a weight training program designed to build strength include? (p. 76)

08 How often should one check rate of improvement during a weight training program? (p. 77)

09 What safety guideline should be followed when working with free weights? (p. 79)

10 Describe the potential side effects of anabolic steroid abuse. (p. 81)

11 Can everyday activities such as walking down stairs affect one's muscular strength and endurance? Explain (p. 70)

12 Describe the relationship between a weight training program and metabolic rate. (p. 70)

13 Are androgen levels a factor in gender differences in muscular strength? Explain (p. 71)

14 Be able to describe the structure of a skeletal muscle. (p. 72)

15 How long should isometric contractions be held during exercise? (p. 74)

16 What does eccentric loading involve? (p. 74)

17 What are The American College of Sports Medicine’s recommendations for weekly frequency for weight training. (p. 77)

18 What cause muscle soreness after exercise? (p. 77)

KIN 150 Chapter 5: Review Questions

01 What is dynamic flexibility? (p. 116)

02 List the benefits of good flexibility? (p. 117)

03 What is the function of the stretch receptors? (p. 118)

04 Explain the term passive stretching. (p. 119)

05 In static stretching, how long should the stretch last? (p. 119)

06 What is the reason ballistic stretching is not recommended? (p. 119)

07 What should one feel during a stretch of optimal intensity? (p. 120)

08 What are the functions of intervertebral disks? (pp. 126-127)

09 List the risk factors for low back pain. (p. 127)

10 What aerobic exercise is recommended for the prevention of back pain? (p. 127)

11 What is the outcome of flexibility exercises in the affected tissues?

12 What are collagen, elastin, and titin? (p. 117)

13 What are the advantages of static over ballistic stretching? (p. 119)

14 Describe the procedure of the PNF stretching technique. (p. 119)

15 What is ballistic stretching? (p. 119)

16 When is it best to stretch? (p. 120)

17 How severe a problem is low back pain in the U.S.? (p. 125)

18 Describe the curves of the spine. (p. 125)

19 What consequences to muscle function may derive from severe pressure on a nerve root? (p. 127)

20 Which underlying causes lead to lower back pain? (p. 127)

KIN 150 Chapter 6: Review Questions

01 What percentage of Americans are overweight? (p. 146)

02 What is the main cause of excess nonessential body fat? (p. 146)

03 List the negative health consequences of obesity. (p. 147)

04 High fat distribution in which area of the body is associated with an increased risk of coronary heart disease? (p. 147-149)

05 What does fat-free body mass consist of? (p. 146)

06 What is the most important dietary recommendation for prevention of diabetes? (p. 148)

07 For women, what is the minimum percentage of body fat considered to be healthy? (p. 120)

08 How is body mass index calculated? (p. 151)

09 Describe three different methods of measuring body composition. (pp. 152-153)

10 What is considered as the most accurate way to measure body composition? (p. 146)

11 Which is denser and heavier muscle or fat tissue? (p. 146)

12 What is the acceptable body fat percentage range for men? (p. 150)

13 Define amenorrhea. (p. 151)

14 What is the relationship between body fat a person has and her/his health? (p. 150)

15 Explain how and under what circumstances may skinfold measurements properly predict one’s percent body fat. (p. 127)

KIN 150 Chapter 7: Review Questions

01 In what time period of a fitness program does fitness improve the most? (p. 166)

02 Provide three examples of activities that can improve healthy body composition. (p. 168)

03 Be able to list activities that would rank low for cardiorespiratory endurance and muscular strength, moderate for muscular endurance, and high for flexibility? (p. 169)

04 What activities should you select for your fitness program in order to be more likely to succeed? (p. 169)

05 List the proper steps one needs to follow in a personal fitness program. (pp. 166-172)

06 In addition to calories for each given activity, what information is needed to calculate total calorie cost for activities? (p. 170)

07 How do mini-goals and rewards help a physical fitness program? (p. 171)

08 Which of the following is a benefit of starting an exercise program slowly? (pp. 172- 173)

09 Which activity is specifically recommended for people with arthritis? (p. 175)

10 List activities apply to an exercise program for people with diabetes. (p. 176)

11 How is one's current fitness level related to the ultimate fitness level one can expect through physical training? (p. 158)

12 How do long-term fitness goals differ from short-term goals? (p. 166)

13 Which is clearly the most popular fitness activity among Americans? (p. 147)

14 What is the weekly recommended frequency for muscular strength and endurance training? (p. 171)

15 Is there a legitimate need for especially designed footwear for foot support and protection? (pp. 172-173)

16 Should people with osteoporosis include weight training in their exercise program? (p. 176)

17 What is "cross-training?" (pp. 168-169)

KIN 150 Chapter 8: Review Questions

01 What are essential nutrients? (p. 192)

02 Can a true of vegetarians get all of the essential nutrients in her/his diet? (p. 194)

03 What is a complete protein source? (p. 194)

04 What is an incomplete protein source?

05 What fuctions does our body fat serve? (p. 194)

06 What is the recommend dietary fat intake make up in percent of total consumed calories? (p. 195)

07 Provide three examples of foods that are high in complex carbohydrates. (p. 198)

08 Which health problems may be offset by adequate consumption of dietary fiber? (p. 200)

09 What are the consequences of a diet that lacks sufficient amounts of a particular vitamin? (p. 202)

10 What are the functions of water in the body? (p. 202)

11 What is the role of vitamins and minerals in the body? (p. 192)

12 List the four main macro-nutrients in order of their concentrated source of energy. (p. 194)

13 What is the primary function of carbohydrates in the body? (p. 198)

14 What eating habits ensure adequate intake of vitamins and minerals? (p. 202)

15 Be able to discuss the Food Guide Pyramid. (p. 207)

questions and/or comments; thank you!

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