KIN 100 EXAM 1 CH. 1-7 LIFKA QUESTIONS &
ANSWERS
Types of Fitness - Answers -skill related fitness and health related fitness
5 components of health related fitness - Answers -cardiorespiratory fitness, muscular
strength, muscular endurance, flexibility, body composition
ability to perform prolonged large muscle dynamic exercise at moderate to high levels of
intensity
-depends on the ability of the lungs to deliver oxygen from the environment to the
bloodstream and the efficiency of the heart and the nervous system
-activities should be continuous rhythmic movements of large muscle groups - Answers
-cardiorespiratory fitness
When cardiorespiratory fitness improves: - Answers -The heart pumps more blood per
heartbeat
Resting heart rate slows
Blood volume increases
Blood supply to tissue improves
The body can cool itself better
Resting blood pressure decreases
cardiorespiratory endurance exercise examples - Answers -walking, jogging, cycling,
aerobic dancing
the amount of force a muscle can produce in a single maximum effort - Answers -
muscular strength
is the ability to resist fatigue and sustain a given level of muscle tension for a given time
- Answers -musclular endurance
benefits of muscular strength and endurance - Answers -increased body composition,
increased metabolism,
increased bone density,
improved self-confidence and abilitiy to manage stress,
improved posture and reduction of low back pain,
reduced effects of sarcopenia
flexibility - Answers -the ability to move the joints through their full range of motion ------
-not a skill related component
-affected by major factors suck as joint structure, length, elasticity of connective tissue,
and nervous system activity
,benefits of flexibility - Answers --Lowered risk of back injuries
-Promotion of good posture and decreased risk of other joint injuries
-Reduction in age-related stiffness
-joint health
-relief of muscle cramps
-improved body position and strength for sports and life
-relaxation
-improving impaired mobility
The proportion of fat and fat-free mass (muscle, bone, and water) in the body
-healthy of this is compromised of high levels of fat free mass and an acceptable low
level of body fat - Answers -body composition
(your benefit) Maintaining good body composition could lead you at less risk to these
things: - Answers -heart disease
insulin resistance
high BP
stroke
joint problems
type II diabetes
gallbladder disease
cancer
back pain
-the best way to lose fat is through exercise and a sensible diet
Skill related components of fitness - Answers -speed, power, agility, balance,
coordination, reaction time
the ability to perform a movement in a short amount of time - Answers -speed
the ability to exert force rapidly based on a combination of strength and speed -
Answers -power
the ability to change the position of the body quickly and accurately - Answers -agility
the ability to maintain equilibrium while moving or while stationary - Answers -balance
the ability to perform a motor tasks accurately and smoothly using body movements and
the senses - Answers -coordination
the ability to respond and react quickly to stimulus - Answers -reaction and movement
time
the overall condition of a persons body or mind and th presence or absence of illness or
injury
, -difers based on factors beyond your control such as genes age and family history -
Answers -heath
optimal health and vitality
-is determined by the decisions you make about the way you live
-enhancing this involves making conscious decisions to control ones risk factors that
contribute to illness and inury - Answers -wellness
the 9 dimensions of wellness - Answers -physical, emotional, intellectual, interpersonal,
cultural, spiritual, environmental, financial, occupational
physical wellness - Answers -body's overall condition, absence of disease, fitness level,
ability to care for yourself
examples- eating well, safer sex, exercising, avoiding harmful habits and injuries
emotional wellness - Answers -the ability to understand your own feelings, accept your
limitations, and achieve emotional stability
ex- self acceptance, self esteem, self confidence
intellectual wellness - Answers -challenging your mind- detecting problems and finding
solutions
interpersonal wellness - Answers -ability to develop and maintain satisfying and
supportive relationships
spiritual wellness - Answers -possessing a set of Guiding beliefs, principles, or values
that give meaning and purpose to life
environmental wellness - Answers -the capability to live in a clean and safe
environment that is not detrimental to health
financial wellness - Answers -ability to live within one's means and manage money to
gain peace of mind
Occupational Wellness - Answers -the level of happiness and fulfillment you gain
through your work
cultural wellness - Answers -the way you interact with others who are different from you
in terms of ethnicity, religion, gender, sexual orientation, age, and customs
Goal Setting (SMART) - Answers -S- specific (detailed behavior to achieve)
M-measurable (assessing progress)
A-attainable/alterable (adjustments as needed)
R-reachable (taking into account everything)
T-time based (set date of achievement)
ANSWERS
Types of Fitness - Answers -skill related fitness and health related fitness
5 components of health related fitness - Answers -cardiorespiratory fitness, muscular
strength, muscular endurance, flexibility, body composition
ability to perform prolonged large muscle dynamic exercise at moderate to high levels of
intensity
-depends on the ability of the lungs to deliver oxygen from the environment to the
bloodstream and the efficiency of the heart and the nervous system
-activities should be continuous rhythmic movements of large muscle groups - Answers
-cardiorespiratory fitness
When cardiorespiratory fitness improves: - Answers -The heart pumps more blood per
heartbeat
Resting heart rate slows
Blood volume increases
Blood supply to tissue improves
The body can cool itself better
Resting blood pressure decreases
cardiorespiratory endurance exercise examples - Answers -walking, jogging, cycling,
aerobic dancing
the amount of force a muscle can produce in a single maximum effort - Answers -
muscular strength
is the ability to resist fatigue and sustain a given level of muscle tension for a given time
- Answers -musclular endurance
benefits of muscular strength and endurance - Answers -increased body composition,
increased metabolism,
increased bone density,
improved self-confidence and abilitiy to manage stress,
improved posture and reduction of low back pain,
reduced effects of sarcopenia
flexibility - Answers -the ability to move the joints through their full range of motion ------
-not a skill related component
-affected by major factors suck as joint structure, length, elasticity of connective tissue,
and nervous system activity
,benefits of flexibility - Answers --Lowered risk of back injuries
-Promotion of good posture and decreased risk of other joint injuries
-Reduction in age-related stiffness
-joint health
-relief of muscle cramps
-improved body position and strength for sports and life
-relaxation
-improving impaired mobility
The proportion of fat and fat-free mass (muscle, bone, and water) in the body
-healthy of this is compromised of high levels of fat free mass and an acceptable low
level of body fat - Answers -body composition
(your benefit) Maintaining good body composition could lead you at less risk to these
things: - Answers -heart disease
insulin resistance
high BP
stroke
joint problems
type II diabetes
gallbladder disease
cancer
back pain
-the best way to lose fat is through exercise and a sensible diet
Skill related components of fitness - Answers -speed, power, agility, balance,
coordination, reaction time
the ability to perform a movement in a short amount of time - Answers -speed
the ability to exert force rapidly based on a combination of strength and speed -
Answers -power
the ability to change the position of the body quickly and accurately - Answers -agility
the ability to maintain equilibrium while moving or while stationary - Answers -balance
the ability to perform a motor tasks accurately and smoothly using body movements and
the senses - Answers -coordination
the ability to respond and react quickly to stimulus - Answers -reaction and movement
time
the overall condition of a persons body or mind and th presence or absence of illness or
injury
, -difers based on factors beyond your control such as genes age and family history -
Answers -heath
optimal health and vitality
-is determined by the decisions you make about the way you live
-enhancing this involves making conscious decisions to control ones risk factors that
contribute to illness and inury - Answers -wellness
the 9 dimensions of wellness - Answers -physical, emotional, intellectual, interpersonal,
cultural, spiritual, environmental, financial, occupational
physical wellness - Answers -body's overall condition, absence of disease, fitness level,
ability to care for yourself
examples- eating well, safer sex, exercising, avoiding harmful habits and injuries
emotional wellness - Answers -the ability to understand your own feelings, accept your
limitations, and achieve emotional stability
ex- self acceptance, self esteem, self confidence
intellectual wellness - Answers -challenging your mind- detecting problems and finding
solutions
interpersonal wellness - Answers -ability to develop and maintain satisfying and
supportive relationships
spiritual wellness - Answers -possessing a set of Guiding beliefs, principles, or values
that give meaning and purpose to life
environmental wellness - Answers -the capability to live in a clean and safe
environment that is not detrimental to health
financial wellness - Answers -ability to live within one's means and manage money to
gain peace of mind
Occupational Wellness - Answers -the level of happiness and fulfillment you gain
through your work
cultural wellness - Answers -the way you interact with others who are different from you
in terms of ethnicity, religion, gender, sexual orientation, age, and customs
Goal Setting (SMART) - Answers -S- specific (detailed behavior to achieve)
M-measurable (assessing progress)
A-attainable/alterable (adjustments as needed)
R-reachable (taking into account everything)
T-time based (set date of achievement)
