Chapter 3

Question 1

What does the term physical activty refers to?

Answer 1

any body movement produced by our muscles that results in energy expenditure.

Question 2

What does the term exercise refer to?

Answer 2

to physical activity that is planned or structured, done to improve or maintain one or more components of fitness.

Question 3

What does the term physical fitness refers to?

Answer 3

one’s ability to perform moderate to vigorous levels of physical activity without undue fatigue.

Question 4

What factors influence my physical activity level?

Answer 4

Your social environment (basically friends and family)
Your physical and cultural environment (accessibility to infrastructure, climate, technology)

Question 5

How much physical activity do I need and how often?

Answer 5

1. Accumulate at least 2.5 hours/week of moderate to vigorous aerobic physical activity, in bouts of 10 minutes or more. (For example, 30 minutes 5 days a week) * If activity is vigorous, health benefits can be achieved with 1.5 hours/week.
2. Get stronger by adding muscle and bone strengthening activities using major muscle groups, 2-4 days/week. (examples: squats, push ups, lifting weights, pilates, yoga)
3. Increase mobility by performing stretches 4-7 days/week.
4. More physical activity provides greater health benefits!

Question 6

The intensity of an exercise can be determined or measured in many ways what are they ?

Answer 6

In heart beats per minutes by checking your pulse

By the amount of calories burned per unit of time

By the number of sets and repetitions for muscular exercises

By listening to our bodies (heavy breathing, higher body temperature, muscle fatigue,
etc.)

Question 7

How do I get started?

Answer 7

Choose a variety of physical activities you enjoy. Try different activities.

Get into a routine. Set a regular run or make it social by getting someone to join you.

Join a team. Take part in sports/recreation activities. You’ll make friends and get active.

Spread out your sessions of
moderate/vigorous aerobic activity throughout the week.

Move yourself. Whenever you can, walk, bike, or run instead of taking the car.

Question 8

What benefits will I experience?

Answer 8

1. Improved academic performance
2. Reduced stress
3. Ideal body weight and body composition
4. Increased self-esteem and boost your mood.
5. Improved Immune function.
6. Makes you stronger
7. Reduced risk of chronic diseases