6 - Physical Activity

Question 1

def: all leisure and non-leisure body movement produced by skeletal muscles that results in an increase in energy expenditure

Answer 1

physical activity

Question 2

def: planned, structured, repetitive physical activity that is specifically aimed at improving fitness

Answer 2

exercise

Question 3

def: the extent to which the body can respond to increased physical demand; to perform moderate to vigorous activity without becoming tired

Answer 3

physical fitness

Question 4

what are the 5 components of physical fitness?

Answer 4

1. cardiorespiratory fitness
2. muscular strength
3. muscular endurance
4. flexibility
5. body composition

Question 5

def: force a muscle can produce with maximal effort

Answer 5

muscular strength

Question 6

what are the two factors that affect muscular strength?

Answer 6

1. muscle size

2. motor neuron activity

Question 7

more muscle = ?

Answer 7

higher metabolism and faster energy use, easier to maintain a healthy weight

Question 8

what are 4 benefits of exercise?

Answer 8

1. improve digestion
2. increase metabolism
3. improve respiratory capacity
4. enhance immunity

Question 9

T or F: exercise increases HDL levels

Answer 9

true

Question 10

what are 5 risks of exercise?

Answer 10

1. traumatic injuries
2. overuse injuries
3. general overstress
4. temperature injury
5. sudden cardiac death

Question 11

what are exercise recommendations for children ages 5-12?

Answer 11

60 min of moderate-vigorous intensity activity/day

Question 12

what are exercise recommendations for people ages 13-18?

Answer 12

60 min of moderate-vigorous intensity activity/day

Question 13

what is the recommended level of exercise for adults aged 18-65?

Answer 13

150 minutes of moderate-vigorous/week

Question 14

what are the 2 ways the body produces energy?

Answer 14

• aerobically - with oxygen

- anaerobically - with no oxygen

Question 15

what is the equation for aerobically produced energy?

Answer 15

glucose + oxygen -> water + carbon dioxide + ENERGY

Question 16

what is the equation for anaerobically produced energy?

Answer 16

glucose -> lactic acid + ENERGY

Question 17

how often should you train cardiorespiratory fitness?

Answer 17

4-7 times per week, no more than 2 days in between sessions

Question 18

what is a good rule for cardiorespiratory fitness?

Answer 18

bouts of at least 10 mins, 30 mins a day

Question 19

def: exercise involving force generation without movement

Answer 19

isometric

Question 20

def: exercise involving force and movement, bench press, sit-ups, bicep curls, push ups

Answer 20

isotonic exercises

Question 21

how many rest days between working the same muscle group?

Answer 21

at least 1

Question 22

what are the 5 basic principles of training?

Answer 22

1. specificity
2. overload
3. progressive overload
4. reversibility
5. individual differences

Question 23

def: specific adaptation to imposed demand

Answer 23

specificity

Question 24

def: in order to see improvements in fitness, must challenge the body beyond its current abilities

Answer 24

overload

Question 25

def: is increased over time according to the FITT principle

Answer 25

progressive overload

Question 26

def: use it or lose it

Answer 26

reversibility

Question 27

def: people having different responses to exercise

Answer 27

individual differences

Question 28

why is warm up important?

Answer 28

• stimulates joints to produce lubricating fluid

- readies metabolism

Question 29

what are 2 signs of overtraining?

Answer 29

• persistent pain, especially in or around a join

- increased difficult performing a standard or familiar amount of exercise