Kin 100

3 units: Components of Fitness, Self-Management, and Becoming an Informed Consumer

 Differentiate between skill-related and health-related fitness and provide examples

of each
 ID major health problems in the USA and discuss their causes
 List dimensions of wellness, explain them, and suggest ways to cultivate them.
 Be able to write a SMART goal and identify each component of a SMART goal.

 Components of fitness: Cardio, strength, flexibility,

 Health related vs Skill related fitness
o Skill related- sports, coordination. Usually specific to a sport or activity
o Health related- more general, everyday practices.
 5 components of fitness: Cardiorespiratory, body composition, muscular strength,
muscular endurance, flexibility
 Strength- the amount of force a muscle can produce in a single maximum effort
 Endurance- the ability to resist fatigue and sustain a given level of muscle tension
for a given time
 Flexibility- the ability to move the joints through their full range of motion
 Basics of skill based fitness: Speed, Power, Agility, Flexibility, Coordination, reaction
and movement time
 Health and Wellness are not interchangeable terms
 Physical wellness, mental wellness, social wellness, emotional wellness, intellectual,
spiritual, financial, occupational, environmental, cultural
o Physical- body’s overall condition
o Emotional- the ability to understand and deal with your feelings
o Intellectual- how do you challenge your mind?
o Social- ability to develop and maintain relationships
o Spiritual- having a set of guiding beliefs or morals. A sense of purpose
o Environmental- livability of your surroundings
o Cultural- understanding and respect for diversity in everyday life
o Occupational- job security and satisfaction
o Financial- ability to live within your means and manage money
 1900- life expectancy is 47 years old, leading cause of death is infectious diseases.
Since then, this has doubled due to developments in medical science.
 SMART goals- Specific, Measurable, Attainable (or alterable), Realistic, Timely

 CARDIORESPIRATORY ENDURANCE
o Identify and define the principles of physical training. Be able to apply each
training principle to an exercise-related scenario.
o Define cardiorespiratory endurance and be able to discuss its benefits.
o Explain how cardiorespiratory endurance is measured and assessed.
o State FITT principle for CR endurance and compare it to the FITT principles
for other components of fitness.
 150 of moderate cardio per week recommended OR 75 minutes of “vigorous” cardio
 Physical Activity is not the same thing as exercise. Exercise is planned, structured,
and repetitive. It aims to improve fitness.
 The goal of physical training is to produce these long-term changes and
improvements in the body’s function:
o Specificity- In order to get better in an area of physical fitness, you have to
practice it and it specifically.
o Progesessive overload- overload is important. Too little will not affect fitness,
and too much increases injury risk.
 FITT principle for overload: Frequency, Intensity, Time, Type
o Reversibility- If you stop working out, up to 50% of fitness improvements are
lost within 2 months. Strength fitness can be maintained as infrequently as
once a week, but cardio fitness can reverse in a few days.
o Individual differences- Not everyone is equal!! There are ways for anyone to
achieve modest fitness goals
 Designing your own exercise program!
o Men under 40 and women under 50 are usually medically cleared for
exercise
o Assess your 5 health related fitness components personally
o Set Goals
o Choose activities for a balanced program
 Cardio: 3-5 days a week, 20-60min per day
 Strength: 2-3 non-consecutive days of work
 Flexibility: 5-7 days a week
 (slide figure 2.4)
 CR endurance: ability to perform prolonged large muscle dynamic exercise
 Cardiorespiratory system: heart, lungs, blood vessels. It circulates blood and cleans
it.
 At rest, heart rate ranges from 50-90 bpm, respiration from 12-20, and blood
pressure 120/80
 During exercise, heart rate elevates to 170-210, respiration from 40-60, and BP
175/65
 Energy production: metabolism
 3 energy systems create ATP: immediate energy uses ATP stores. Nonoxidatve
energy system creates ATP by breaking down sugars. Oxidative uses oxygen to
create ATP
 benefits of cardio: better control of body fat, reduced disease risk, improve
psychological health, improve immune function, and increases metabolism
 Assessing CR fitness: best quantitative measure is “maximal oxygen consumption”
 Vo2 max test is the “gold standard” test for muscle efficiency
 FITT- How many DaysxWeek are you exercising? Are you reaching your target heart
rate? How long are you working out? What are you doing?
 RPE- ratings of perceived exertion (basically just heart rate divided by 10)
 2 ways to determine intensity: heart rate or RPE
 Initial changes start to show in 3-6 weeks. Real solid improvements take 4-6 months
 Muscles use fat as energy, fat doesn’t turn into muscle
 Muscle atrophies if not used, it doesn’t turn into fat
 Pain is your body’s way of staying “hey dumbass, wtf?! Stop!”
o Differentiate between fast and low twitch muscle fibers
o Explain benefits of muscule training
o Explain male and female strength differences
o 3 types of muscle contractions
o explain the effect of aging
o state FITT principles for strength and endurance.
 Muscular Strength
o How much weight can you move in one rep?
 Muscular Endurance
o How long can your muscles perform an activity before fatigue.
 40% of body mass is muscles
 Hypertrophy- the opposite of atrophy
 Slow twitch fibers (RED)
o Fatigue resistant. Don’t contract rapidly. Rely primarily on aerobic energy
systems
 Fast twitch fibers (WHITE)
o Contract rapidly and forcefully. Fatigue easily, relies primarily on anaerobic
energy systems
 Myoglobin helps carry oxygen, and iron makes slow twitch fibers red
 Static vs Dynamic strength
o Static is still, dynamic is moving. Duh.
o Isometric/static exercise involves muscle contractions without muscle length
changes
o Isotonic/dynamic exercise involves a muscle contraction with a change in
muscle length
 Concentric- contract/shorten
 Eccentric- elongate or lengthen
 FITT
o Frequency- how many days/week
o Intensity- amount of resistance (% based on one rep max)
o Time- number of reps/sets
o Type- Specific exercise (free weight, bands, kettlebells, etc.)
 FITT Guidelines
o F- 2-3 nonconsecutive days per week (or different muscle groups each day)
o I- try to lift close to 80% of your 1rep max %. To just train endurance, 40-
60% is acceptable
o T- 8-12 reps, not too many sets
o T- target large muscle groups including opposing muscles (agonist,
antagonist muscles)
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 Static Flexibility- ability to hold an extended position at the end of a joints range
 Dynamic flexibility- ability to move through it’s range of motion with little
resistance
 Factors of flexibility
o Joint structure- hinge or ball and socket?
o Muscle elasticity and length
o Nervous system- stretch receptors
 Joint health
 Prevention of back pain and injury
 Relieve aches and pains and cramps
 Improve posture and strength
 To relax
 To improve previously impaired mobility
 Types of stretching
o Static- widely recommended for general fitness
o Ballistic- dynamic movement, uses momentum. Usually beneficial for
athletes; specificity of movement
o Dynamic- stretching through the full range of motion. No bouncing.
o Proprioceptive neuromuscular facilitation- Combines active and passive
movements. Involves slowly progressing with resistance. Usually needs 2
people. Most effective but not most common
 Active vs Passive stretching- contracting opposing muscles vs using an outside force
 TEST
o 30 MC questions
o Handwritten portion, short answers
o 100 points, 60/40 split MC/SA
o Review notes and powerpoints to see what material is on the test
o DEXA is the best way to measure body composition
o Concentric movement vs eccentric movements
Test 2: (mostly nutrition)

Behavior Changes:
 Identify the primary step in beginning a behavior change
 Explain the importance of ones locus of control when it comes to making changes in
life
 List and describe each stage (6) of the transtheoretical model of behavior change
and strategies to move from stage to stage.

 When you want to change something, the first thing you have to do is identify a
target behavior!
o (An isolated behavior that is the specific focus of any change program)
o “The first step to solving your problem is admitting you have one”
 Self efficacy- is the belief in ones own ability to take action and perform a task.
 Locus of Control- a figurative place that a person designates as the source of
responsibility for events in their life.
 Other tools: visualization, self talk, role models, ID barriers and overcome, group
support.
 TRANSTHEORETICAL MODEL
o Precontemplation- starting to think about thinking about changing.
o Contemplation- seriously considering change.
o Preparation- planning change in the foreseeable future
o Action- beginning period of change
o Maintenance- continuation of the changed behavior
o Termination- either the new behavior becomes habit/second nature, or
becomes unsustainable and stops.
 68% of American adults are considered overweight or obese
 Carbs 4CPG, Protein 4CPG, Fat 9CPG
 Starbucks, Gatorade, Mtn Dew, Iced tea, Coke, Sunkist
Test 3:
 So basically it’s a re-hash of the exact same alcohol education programs we’ve
already had to complete twice, but some people are too dense to absorb it so we
have to go over it again. Great. (1,2,3)
 Drinking culture: attitudes and behaviors that promote high risk drinking
 Ok her attitude is not gonna fly.
 Trigger point- biologically predetermined point at which alcoholism begins

 Hypokinetic conditions
o Cardiovascular disease- Leading cause of death at about 81 million per year
(1 every 38 seconds). About 35% of white men live with CVD
o Diabetes- Type I and II
o Osteoporosis- Cuases- physical inactivity, loss of sex hormones (Estrogen),
low calcium levels, high protein intake, smoking, and caffeine. Help combat
by staying active and keeping bone mass at a high level. Risk factors include
being (cauc)asian, being female, etc.
o Cancer- spreads by “metastasis”, where the diseased cells travel through the
body and take root somewhere else.