Download Study Guide KINS 101 Final Tom Ritchie

Study Guide
KINS 101 Final
Tom Ritchie
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The biggest impediment to academic success is stress
Distress is negative stress
One primary function of cortisol is to release glucose
The general adaptation syndrome describes how the body responds to stress when homeostatis
is disrupted
The fight or flight response is the physiological reaction induced by nervous and hormonal
signals that readies the heart, muscle and other organs and systems in ways that promote
survival
Allostasis is the simultaneous changes that occur in the body to maintain homeostasis
Stress causes cancer by weakening the immune system
Post-traumatic stress disorder is an individual’s response to stress in severe cases
Burnout is a state of stress-induced physical and mental exhaustion
Progressive muscle relaxation is a stress management technique that identifies muscular tension
and releases it one muscle group at a time
Biofeedback involves monitoring physical stress response
Cancer is the second leading cause of death in the United States
A non-cancerous tumor is benign
A malignant (cancerous) tumor needs oxygen and nutrients to grow
The two main types of lymphomas are Hodgkins and Non-Hodgkins
Leukemias cause an increase in white blood cells
Diabetes is the fastest growing chronic disease
The majority of Americans with diabetes have type 2
In Type 2 diabetes the cells become resistant to insulin
Refined carbohydrates reduce your cell’s sensitivity to insulin
Post-menopausal women are at greatest risk for osteoporosis
Arthritis is a group of joint diseases
Rheumatoid Arthritis causes the body’s immune system to attack the joints
Cardiovascular disease is the leading cause of death in the United States
Coronary heart disease is the type of cardiovascular disease that causes most deaths
Blood pressure is represented by systolic over diastolic (120/80)
HDL cholesterol removes plaque from the artery walls
The risk for cardiovascular disease is lowered by moderate exercise
Calories are the measure of the amount of chemical energy that a food provides
Of the 20 amino acids, 9 are considered essential
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Protein from plant sources can be combined to obtain complementary proteins
Simple carbohydrates primarily provide energy
The glycemic index is a measure of the rate at which foods raise blood sugar levels
Trans fats are produced by adding hydrogen atoms to unsaturated oil
Osteoporosis is a disease associated with low calcium intake
In order to lose weight, an individual should strive to achieve a negative caloric balance
Women need 12% essential fat for reproductive system related fat deposits
Body composition is defined as the relative amounts of lean and fat tissue in the body
The method of body composition assessment using low-dose beams of x-ray energy to measure
total fat mass, fat distribution pattern, and bone density is DXA
Bioelectrical impedance is based on the principle that lean tissue is a better conductor than fat
Essential fat is the minimal amount of fat needed for normal physiological function
A pound of fat is comprised of 3,500 calories
Static stretching is the simplest method of stretching for those just starting a stretching program
Stretching with a jerking of bouncing movement is known as ballistic stretching
Muscular strength is often measured by determining the maximum weight a person can lift one
time
Skeletal muscles are under voluntary control
Athletes with fast twitch fibers are more suited for sports requiring quick or short actions (like
sprints or weight lifting)
Muscular endurance is best developed by weight work with lower resistance and higher
repetitions
Cardiorespiratory fitness is the ability of the cardiovascular respiratory systems to provide
oxygen to the muscles
Walking is the most popular cardiorespiratory activity in the United States
The human heart has four chambers with two upper chambers (atria) and two lower chambers
(ventricles)
The pressure exerted on the wall of the blood vessels is known as blood pressure
The best exercise for cardiorespiratory endurance is one that increases heart rate the most over
time
In Prochaska’s stages of change, the order of stages are: pre-contemplation, contemplation,
preparation, action, maintenance and termination
Physical fitness is a set of attributes that relate to your ability to perform moderate to vigorous
physical activity without undue fatigue
To train at a level that is greater than what you body is accustomed to is the overload principle
A change in the body that occurs as a result of exercise training is known as the training effect
The dose response states that he amount of adaptation you can expect from exercise directly
relates to the amount of overload incorporated into the program
The components of the FITT formula are frequency, intensity, time and type
Adaptation is a change in a body system as a result of training
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Wellness is the optimal soundness of body and mind
Hypokinetic diseases are diseases caused by inactivity
The 6 dimensions of wellness are interconnected
Increased levels of body fat put an individual at risk for diabetes
Choosing an enjoyable activity increases the likelihood a person will continue to exercise
It is realistic to anticipate that problems will occur when first starting an exercise program
Slow-twitch muscle fibers tend to fatigue slowly
As muscle temperature increases, so does flexibility
BMI incorporates height and weight to estimate weight classification
Overall, most college students do not consume enough whole grains
From a health standpoint, body fat percentage is more important than body weight