Chapter 2 - Principles of Fitness

Question 1

Benefits of Exercise

Answer 1

Maintain wellness
generate more energy
control weight
manage stress
boost the immune system
psychological benefits (feelings of competency & confidence)
protects against: heart disease, diabetes, high blood pressure, osteoporosis, some types of cancer and premature death

Question 2

Main Findings on Physical Activity

Answer 2

1. Women are less likely to be active than men
2. Uni & College graduates tend to be more active than those with less than a secondary school graduation.
3. Those with greater incomes report being more active that those with lower incomes.

Question 3

Physical Activity on a Continuum

Answer 3

1. Health Canada recommends that Canadians expend and average of 3.0 kcal/kg/day for optimal heath benefits
2. This energy expenditure can be accomplished through participation in endurance, flexibility, and strength activities
3. longer sessions of moderately intense activities can produce similar energy outputs as shorter sessions of more strenuous activity

Question 4

How much Physical Activity is Enough?

Answer 4

1. Controversy exists over the appropriate intensity and duration of exercise. The relative benefits of moderate-intensity vs. high-intensity exercise and continuous vs. intermittent exercise are still being investigated.
2. Regular physical activity promotes health and helps protect one from chronic diseases.
3. Physical fitness gives people more energy and body control and even greater health benefits

Question 5

Health-Related Components of Physical Fitness - 6 Types

Answer 5

1. Cardiorespiratory Endurance
2. Muscular Strength
3. Muscular Endurace
4. Flexibility
5. Body Composition
6. Skill-Related Components of Fitness

Question 6

Cardiorespiratory Endurance

Answer 6

1. The ability to perform prolonged large-muscle dynamic exercise at moderate-to-high levels of intensity.
2. It is a central component of fitness that trains the heart, making it healthy and efficient.

Question 7

Muscular Strength

Answer 7

1. The amount of force a muscle can exert with a single maximum effort
2. Adequate muscular strength is important for performance of daily tasks and body alignment; and increase in muscular strength means increased fat-free mass and therefore a higher rate of metabolism.
3. maintaining strength and muscle mass is also vital for healthy aging

Question 8

Muscular Endurance

Answer 8

1. The ability to resist fatigue and sustain a given level of muscle tension
2. It is important for good posture, injury prevention, and performance of physical tasks.

Question 9

Flexiility

Answer 9

1. Ability of joints to move through their full range of motion
2. Poor flexibility leads to stiffness, misalighnment, and pain

Question 10

Body Composition

Answer 10

1. The proportion of fat and fat-free mass (muscle, bone and water) in a body
2. healthy composition is a high proportion of fat-free mass and a low proportion of fat. Weight training is the best way to add muscle mass.

Question 11

Skill-Related components of Fitness (6 Types)

Answer 11

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

Question 12

4 training principles

Answer 12

• Specificity
• Progressive Overload: Adapting to Amount of Training
• Reversibility
• Individual Differences: Limits on Adaptability

Question 13

Specificity - Adapting to Type of Training

Answer 13

Exercises tend to target specific areas, and a well-rounded exercise program should include exercises geared to each component of fitness.

Question 14

Progressive overload - Four dimensions?

Answer 14

FITT. Frequency, Intensity, Time, Type

Question 15

Reversibility - Adapting to reduction in training

Answer 15

1. the benefits of fitness are reversible. just as the body can adapt to higher levels of activity and become more fit, it can adapt to lower levels of activity and become less fit
2. training must be consistent in frequency, intensity, and duration to maintain fitness.
   3 when a person stops exercising, 50 percent of fitness improvements are lost within 2 months.

Question 16

Individual Differences - Limits on Adaptability

Answer 16

1. There are large differences in our ability to improve fitness and perform skills.
2. Some of our ability is genetically predetermined, but for the average individual, adaptability is enough to achieve fitness goals.
3. Physical training improves fitness regardless of heredity

Question 17

Steps to Designing your own exercise program

Answer 17

1. Assessment
2. Setting goals
3. Choosing activities for a balanced program
4. Guidelines for training.