KIN 155 Exam #1
Components of physical fitness - ✅✅ -• Cardiorespiratory endurance: ability of
circulatory and respiratory system to supply oxygen during sustained physical
activity.
• Body composition: relative amounts of muscle, fat, bone, and other vital parts of
the body.
• Muscular strength: muscle to exert force.
• Muscular endurance: ability of muscle to continue to perform without fatigue
• Flexibility: the range of motion available at a joint
Why were physical activity recommendations initially made? - ✅✅
-• Made over
25 years ago to address public health need for PA to lower morbidity and
mortality.
• To provide dose dependent relationship.
What is physical activity? What is exercise? - ✅✅-• Physical Activity: anything
that requires calories above your RMR.
• Exercise: structured/plan Physical activity.
✅✅
What are the current federal physical activity recommendations for healthy
adults? Do you meet these recommendations? Why or why not? - -• All
healthy adults should participate in moderate activity, aerobic PA for at least 30
min for 5 days a week. Or vigorous intensity aerobic activity for at least 20 min 3
days a week.
• All Americans should participate in an amount of energy expenditure = 150 min
of moderate intensity or 75 min of vigorous intensity a week.
• Should be broken up throughout the week.
List all 5 benefits of exercise: - ✅✅-• Improvement in cardiovascular and
respiratory function
• Reduction in cardiovascular disease
• Decreased morbidity and mortality
• Other benefits
✅✅
What is the overload principle? How does the body respond to physical
stressors? - -• Load
, - Intensity of the stressor
• Repetition
- Number of times a load is administered
• Rest
- Time between reps
- Time between training sessions
- Adaptations occur during this time
• Frequency
- Number of training sessions per week.
- Repeated stresses on physical systems lead to adaptations resulting in
increased functional capacity
- Not all stresses improve function
- No adaptations if stress does not overload
- If stress too great, then injury overtraining will occur
- Overall, body must adapt so that that stressor will be less of a threat to the
system.
✅✅
How is the 1st law of thermodynamics applied to exercise for weight
management - -• 1st law: energy can neither be created or destroyed
• Exchange of energy between systems and surroundings and the total energy
remains constant
• RMR+PA+exercise
• Energy in (food) = energy our (work) +- 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 power
- ATP
- CP Creatine (1 ATP)
- Myokinase
- Once you use this atp then you need to stop and replenish/rely on other
system.
- Creatine phosphate system and some free atp is where we get the energy from.
• Nonoxidative/speed
- Glucose (2 ATP)
- Glycogen
- Were now starting to build up lactate.
Components of physical fitness - ✅✅ -• Cardiorespiratory endurance: ability of
circulatory and respiratory system to supply oxygen during sustained physical
activity.
• Body composition: relative amounts of muscle, fat, bone, and other vital parts of
the body.
• Muscular strength: muscle to exert force.
• Muscular endurance: ability of muscle to continue to perform without fatigue
• Flexibility: the range of motion available at a joint
Why were physical activity recommendations initially made? - ✅✅
-• Made over
25 years ago to address public health need for PA to lower morbidity and
mortality.
• To provide dose dependent relationship.
What is physical activity? What is exercise? - ✅✅-• Physical Activity: anything
that requires calories above your RMR.
• Exercise: structured/plan Physical activity.
✅✅
What are the current federal physical activity recommendations for healthy
adults? Do you meet these recommendations? Why or why not? - -• All
healthy adults should participate in moderate activity, aerobic PA for at least 30
min for 5 days a week. Or vigorous intensity aerobic activity for at least 20 min 3
days a week.
• All Americans should participate in an amount of energy expenditure = 150 min
of moderate intensity or 75 min of vigorous intensity a week.
• Should be broken up throughout the week.
List all 5 benefits of exercise: - ✅✅-• Improvement in cardiovascular and
respiratory function
• Reduction in cardiovascular disease
• Decreased morbidity and mortality
• Other benefits
✅✅
What is the overload principle? How does the body respond to physical
stressors? - -• Load
, - Intensity of the stressor
• Repetition
- Number of times a load is administered
• Rest
- Time between reps
- Time between training sessions
- Adaptations occur during this time
• Frequency
- Number of training sessions per week.
- Repeated stresses on physical systems lead to adaptations resulting in
increased functional capacity
- Not all stresses improve function
- No adaptations if stress does not overload
- If stress too great, then injury overtraining will occur
- Overall, body must adapt so that that stressor will be less of a threat to the
system.
✅✅
How is the 1st law of thermodynamics applied to exercise for weight
management - -• 1st law: energy can neither be created or destroyed
• Exchange of energy between systems and surroundings and the total energy
remains constant
• RMR+PA+exercise
• Energy in (food) = energy our (work) +- 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 power
- ATP
- CP Creatine (1 ATP)
- Myokinase
- Once you use this atp then you need to stop and replenish/rely on other
system.
- Creatine phosphate system and some free atp is where we get the energy from.
• Nonoxidative/speed
- Glucose (2 ATP)
- Glycogen
- Were now starting to build up lactate.
