Chapter 2 - Principles for Optimal Health

Question 1

Optimal Health Perspective Includes

Answer 1

The pursuit of enhanced quality of life, personal growth and individual potential lifestyle through positive lifestyle behaviors and attitudes.

Question 2

Components of Optimal Health

Answer 2

• Physical Activity
• Mindset
• Nutritional Health

Question 3

Mindset Improvements

Answer 3

• Social Health: ability to interact well with people and environment
• Mental Health: ability to learn and grow
• Emotional Health: ability to control emotions and express them
• Positive Mindset increases confidence in achieving goals

Question 4

Nutritional Health

Answer 4

Focus on fresh, nutrient dense, whole foods with minimal consumption of processed, energy dense foods and drinks

Question 5

Primary Components of Fitness

Answer 5

• Cardiorespiratory Capacity
• Muscular Capacity
• Flexibility
• Body Composition

Question 6

Secondary Components of Fitness

Answer 6

• Balance
• Coordination
• Agility
• Reaction Time
• Speed
• Power
• Mental Capability

Question 7

Cardiorespiratory Capacity (Primary Components of Fitness)

Answer 7

• Ability to take in oxygen (respiration) and deliver it to the cells (circulation)
• Adaptations are decreased resting heart rate, endurance improvement, decreased risk of disease, increased stroke volume, increased cardiac output

Question 8

Muscular Capacity (Primary Components of Fitness)

Answer 8

• Endurance, strength and power
• Adaptations are improved functional fitness through increased overall strength, improved muscular endurance, increased metabolic rate, improved joint and bone strength, better posture and decreased risk of injury

Question 9

Flexibility (Primary Components of Fitness)

Answer 9

• Range of movement that a joint is capable

- Adaptations are improved range of motion, improved bodily movements, improved posture and decreased risk of injury

Question 10

Body Composition (Primary Components of Fitness)

Answer 10

• Proportion of fat free mass to fat mass
• Adaptations are decreased risk of cardiorespiratory disease, improved basal metabolic rate, improved bodily function, improved body mass index and higher overall self confidence

Question 11

Positive Mindset (Recommendations for Optimal Health)

Answer 11

• Adopt strategies to strengthen a positive mindset and reduce negative self-talk
• Identify negative behaviours, substitute in positive ones, continue to set new goals

Question 12

Nutrition (Recommendations for Optimal Health)

Answer 12

• Minimize processed, calorie dense food and drinks
• Increase amounts of water, vegetables and healthy fats
• Focus on cruciferous vegetables

Question 13

Cardiorespiratory (Recommendations for Optimal Health)

Answer 13

• Reduce risks for many diseases
• Try and perform sessions of 10 minutes or more in length
• 300 minutes of moderate intensity a week (43 minutes per day)
• 150 minutes of vigorous intensity a week (22 minutes per day)

Question 14

Muscle Strengthening (Recommendations for Optimal Health)

Answer 14

• Strengthens muscles, increase muscle capacity, improve functional fitness, reducing risk to disease and injury
• Recommended to train each major muscle group three or more days a week

Question 15

Flexibility (Recommendations for Optimal Health)

Answer 15

• Decrease risk and severity of injury

- Recommend to incorporate stretching and flexibility four or more times a week