KIN 155 Exam 1
5 Health Components of Physical Fitness
cardiorespiratory endurance
body composition
muscular strength
muscular endurance
flexibility
Why were physical activity recommendations initially made?
made to address public health needs for physical activity to reduce mortality and
morbidity
physical activity
any movement one does
exercise
planned, structured, repetitive and intentional movement intended to improve or
maintain
physical fitness
What are the current federal physical activity recommendations for healthy
adults?
moderate intensity aerobic - 30 min x 5 days per week OR vigorous intensity -
20min x 3 days/week
muscular strength - 2days/week
flexibility 2 days/week
5 benefits of exercise
improvement in cardiorespiratory endurance/function
reduction in cardiovascular disease risk
decreased morbidity/mortality
, decreased anxiety/depression
increased cognitive function
What is the overload principle? How does the body respond to physical
stressors?
load, repetition, rest and frequency
put stress on the body for the body to adapt to it
How is the 1st law of Thermodynamics applied to exercise for weight
management?
law = energy can neither be created nor destroyed
Energy in (food) = energy out (exercise) +- energy stored (fat)
How is cell ATP homeostasis maintained via the 3 energy systems for muscular
work? Meaning, how does each system ultimately produce ATP? What fuel
sources
do they use?
immediate (free ATP, creatine phosphate system),
nonoxidative (get ATP from muscle
glucose and muscle glycogen),
oxidative (fats, carbs, amino acids - liver, adipose tissue)
Bob has recently started an exercise program. He runs for 30min (expends about
250kcal) at a moderate intensity. His daily caloric intake is 2,000 kcal. His resting
metabolic rate and physical activity are ~1,500kcal. Over 4 weeks, will Bob gain
or
lose weight?
2000 - (1500 + 250) = 250 stored
Over 4 weeks, Bob will gain weight because he is storing 250kcal a day, which
would be 1750 a week, so
by the 4th week Bob would have stored 7000kcal, the equivalent of 2 pounds
5 Health Components of Physical Fitness
cardiorespiratory endurance
body composition
muscular strength
muscular endurance
flexibility
Why were physical activity recommendations initially made?
made to address public health needs for physical activity to reduce mortality and
morbidity
physical activity
any movement one does
exercise
planned, structured, repetitive and intentional movement intended to improve or
maintain
physical fitness
What are the current federal physical activity recommendations for healthy
adults?
moderate intensity aerobic - 30 min x 5 days per week OR vigorous intensity -
20min x 3 days/week
muscular strength - 2days/week
flexibility 2 days/week
5 benefits of exercise
improvement in cardiorespiratory endurance/function
reduction in cardiovascular disease risk
decreased morbidity/mortality
, decreased anxiety/depression
increased cognitive function
What is the overload principle? How does the body respond to physical
stressors?
load, repetition, rest and frequency
put stress on the body for the body to adapt to it
How is the 1st law of Thermodynamics applied to exercise for weight
management?
law = energy can neither be created nor destroyed
Energy in (food) = energy out (exercise) +- energy stored (fat)
How is cell ATP homeostasis maintained via the 3 energy systems for muscular
work? Meaning, how does each system ultimately produce ATP? What fuel
sources
do they use?
immediate (free ATP, creatine phosphate system),
nonoxidative (get ATP from muscle
glucose and muscle glycogen),
oxidative (fats, carbs, amino acids - liver, adipose tissue)
Bob has recently started an exercise program. He runs for 30min (expends about
250kcal) at a moderate intensity. His daily caloric intake is 2,000 kcal. His resting
metabolic rate and physical activity are ~1,500kcal. Over 4 weeks, will Bob gain
or
lose weight?
2000 - (1500 + 250) = 250 stored
Over 4 weeks, Bob will gain weight because he is storing 250kcal a day, which
would be 1750 a week, so
by the 4th week Bob would have stored 7000kcal, the equivalent of 2 pounds
