Chapter 3 - Physical Activity

Question 1

Definition of Physical activity

Answer 1

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

Question 2

Definition of Exercise

Answer 2

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

Question 3

Definition of Physical fitness

Answer 3

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

Question 4

What factors influence the physical activity level? (2)

Answer 4

Social environment, physical and cultural environment

Question 5

Explain how the social environment can influence the physical activity level

Answer 5

Family and circle of friends can influence your physical activity levels. If you have active parents, they will provide you with many opportunities to be physically active. If your friends enjoy going for hikes, bike rides or playing pickup sports, you will probably join in as well.

Question 6

Explain how the physical and cultural environment can influence the physical activity level (4)

Answer 6

Access to athletic facilities can encourage active living. Do you have a bike path, a gym, workout facilities, tennis courts, cross country ski trails, a pool, or any facility near your home that can encourage
regular physical activity?

Changing climate may impact your physical activity choices. In winter, hockey, skating, skiing and
sledding are part of our cultural environment. If you dislike the cold, you may stay indoors and be less
active. However, there are many indoor sport and fitness facilities that you can enjoy. The weather can
also get very hot in the summers which some enjoy more than others. When possible, take to the
outdoors! Being active in nature provides many physical and mental health benefits.

Our society’s importance on consumerism may be limiting your available time to exercise. Do you work several hours a week to be able to buy many consumer goods? Perhaps part-time work is necessary to pay for your studies. Combining work and study can leave little time for physical activity. Reevaluate your values and how you’re spending your time. Are you investing in your health?

Technology may be a major factor in your physical activity levels. On-line banking, shopping and
registering for courses are just a few examples of how we move less than before. We sit and watch T.V,
play video games or go on social media instead of engaging life in an active way. Is technology aiding or
impeding your physical activity levels? Use technology to track your run, calculate calories burned or
find the closest pickup game.

Question 7

How much physical activity is needed and how often? (4)

Answer 7

Accumulate at least 2.5 hours/week of moderate to vigorous aerobic physical activity, in bouts of 10 minutes or more.

If activity is vigorous, health benefits can be achieved with 1.5 hours/week

Get stronger by adding muscle and bone strengthening activities using major muscle groups, 2-4 days/week

Increase mobility by performing stretches 4-7 days/week.

Question 8

Examples of Moderate-Intensity activities (7) and the symptoms that show the measure of intensity (2)

Answer 8

-Sweating a
little
-Breathing
harder

-Rapid walking
-Bike riding
-Skating
-Light dancing
-Yard work
-Active chores
-Moderate weight
training

Question 9

Examples of Vigorous-Intensity activities (7) and the symptoms that show the measure of intensity (2)

Answer 9

-Sweating a lot
-Out of breath

-Jogging/running
-Cross-country skiing
-Swimming
-Competitive sports
-Step Aerobics
-Circuit training
-Calisthenics

Question 10

Benefits of physical activities (7)

Answer 10

1. Improved academic performance. Substantial evidence suggests that physical activity can positively influence cognitive skills, attitudes and academic behaviour. Increased blood flow produced by physical activity stimulates the brain and boost mental performance allowing you to concentrate better on your studies.
2. Reduced stress. During stress, muscles contract and lose their normal resting state. Moderate activity can decrease muscle tension and discomfort such as headaches, and backaches. Activities
   you enjoy encourages a sense of play and helps free your mind from worries. Solo workouts can offer a time for you to work out your problems, resolves issues and reflect about your life. An early
   morning run or a bike ride can give you a break from the pressures of life, restore your energy levels and give you a sense of peace
3. Ideal body weight and body composition. Regular exercise burns calories. By increasing the amount of calories you burn through exercise, you can manage your body weight and keep your level of body fat low. Healthy eating is also important for healthy weight maintenance.
4. Increased self-esteem and boost your mood. Working out and being active improves self-
   esteem, mood and sense of well-being. Exercise makes you feel good! “A single aerobic exercise session can improve mood and reduce tension and anxiety as a result of chemical changes in the brain and nervous system.” Exercise increases endorphins in the brain. Endorphins
   are a mood elevating chemical that makes us happier, more positive, and gives us a better mental outlook. With more confidence and a positive outlook on life, you’re also more likely to make good
   lifestyle choices.
5. Improved Immune function. Regular moderate aerobic exercise can boost your immune system.
   It reduces your stress and improves your sleep, thereby improving your immune system health.
   Having a healthy balance of work, play and sleep strengthens your ability to fight off viruses.
6. Makes you stronger. Being active gives you energy, improves bone health and strengthens your
   muscles. With a good cardiovascular, muscular and flexibility program, you can improve your
   stamina, strength and posture. Everyday tasks become easier to accomplish and you will feel ready
   to handle life’s demands with confidence.
7. Reduced risk of chronic diseases. The more sedentary you are, the higher your risk of chronic
   disease such as heart disease, cancer, osteoporosis and diabetes. Spending long periods of time
   sitting has drastically increased in recent years with the development of technology. Limit your
   screen time to 2 hours per day and take movement breaks throughout. Regular physical activity
   also reduces the risk of mental health conditions, back problems, arthritis, Alzheimer’s disease and
   immune system conditions. Research shows that inactivity, not aging, is responsible for half of our
   functional decline as we age.