Chap 4: Physical health (1)

Question 1

What are the benefits of exercise?

Answer 1

• Improves mood, reduces psychological symptoms
• Reduces risk for several cancer diseases
• Improves your circulation
• Increases your muscle strength

Question 2

Differentiate between physical activity and physical literacy.

Answer 2

Physical Activity: any body movement produced by the skeletal muscles that results in a substantial increase in resting energy expenditure.

Physical Literacy: the motivation, confidence, competence, knowledge, and understanding to value and take responsibility for engagement in physical activities for life.

Question 3

Define physical conditioning.

Answer 3

Physical conditioning: gradual building up of the body to enhance cardiorespiratory fitness, muscular strength and endurance, flexibility, and a healthy body composition

Question 4

What is the EIM movement?

Answer 4

Exercise is Medicine™(EIM): a global movement where patients’ physical activity programs are assessed and reviewed as part of a regular physical exam

Question 5

What are the 4 dimensions the overload principle is based on? ( FITT )

Answer 5

• Frequency (dose-response relationship, how often)
• Intensity (how hard)
• Time (how long)
• Type (specific activity)

Question 6

Explain the Canadian physical activity guidelines.

Answer 6

• Adults of 18-64 must engage in 150 minutes of moderate to vigorous-intensity aerobic physical activity per week, in bouts of 10 minutes or more.
• It is also beneficial to add strength training activities 2 days a week.

Question 7

What are the 4s in the 24-hour movement guidelines?

Answer 7

1. Sweat
2. Step
3. Sleep
4. Sit

Question 8

Differentiate between exercise and physical fitness.

Answer 8

Physical fitness: the ability to respond to routine physical demands with enough reserve energy to cope with a sudden challenge

Exercise: planned, structured, and repeated physical activity to condition your body

Question 9

Define cardiorespiratory fitness.

Answer 9

Cardiorespiratory fitness: ability of the heart to pump blood through the body to sustain prolonged rhythmic activity

Question 10

Define aerobic exercise.

Answer 10

Aerobic exercise: any activity in which sufficient or excess oxygen is continually supplied to the body

Question 11

What is VO2 max?

Answer 11

VO2 max: maximum amount of oxygen that an individual can use during intense or “maximal” exercise

Question 12

Define muscular strength.

Answer 12

Muscular strength: the force within muscles
Measured by absolute maximum weight a person can lift, push, or press in one effort (1RM)

Question 13

Define muscular endurance.

Answer 13

Muscular endurance: ability to perform repeated muscular effort
Measured by number of times a person can lift, push, or press a given weight

Question 13

Define flexibility.

Answer 13

Flexibility: the range of motion around specific joints

Question 13

Define functional fitness.

Answer 13

Functional fitness: performance of daily activities (e.g., exercises that mimic everyday movements)

Question 13

Why are women more vulnerable to osteoporosis?

Answer 13

Women are more vulnerable because their bones are less dense than men.

Question 14

What are the health benefits of physical activity?

Answer 14

Lowering the Risk of Heart Disease

Lowering the Risk of Cancer

Lowering the Risk of Type 2 Diabetes

Lowering Weight