Chapter 7: Exercise for Health and Fitness Flashcards
What is physical activity?
Any bodily movement requiring energy by skeletal muscles
List some of the mental benefits of exercise.
Increases overall wellness, decreases anxiety, decreases depression, increases brain function, increases self esteem, increases mood, enhances ability to deal with stressors
List some of the physical benefits of exercise.
Increases bone health, muscular fitness, cardiovascular fitness, decreases chronic illness and risk of falls and hip fractures, helps maintain weight and energy balance
What are the consequences of inactivity?
Increased obesity, chronic ilness
What are the Canadian physical activity guidelines for the age group 18-64?
150 minutes of moderate/vigorous a week in bouts of 10 minutes, 2 days of strength, where the most physical activity the more health benefits
What is exercise adherence?
Sticking to a standard of behavior in order to meet some goal
What percentage of Canadians are inactive?
47% of people are inactive
Globally what fraction of adults fails to achieve the minimum recommendation for exercise?
1/4
In universities across North America, how many students are insufficiently active?
50%
What percentage of people start exercise programs and stop within six months?
20%-50%
What is sedentary behavior?
Any waking sitting/lying behavior with low energy used
On average how many hours do adults sit a day?
9.5hrs
What percentage of our days are spent sitting?
50%-70%
What are the risks of sedentary behavior?
Increases our risk to type two diabetes, cardiovascular disease and causes motility
In Canada in 2009 how much many was spent in the cost of physical inactivity?
$6.8 billion
What was Doctor Mike Evans message in the video ‘23 and 1/2’? Why should we do this?
The biggest impact on health is based on half an hour of exercise each day. Being active is natural and important for health and functioning
What is physical fitness?
A set of health or performance related attributes that allow us to participate in physical activity
What are the 5 components of physical fitness?
- Cardiorespiratory endurance
- Muscular strength
- Muscular endurance
- Flexibility
- Body composition
What is cardio-respiratory endurance?
Ability of the body to preform prolonged, large muscle dynamic exercise at moderate to high levels of intentity
What are the benefits of cardio-respiratory endurance?
Increases the heart rate, good for heart health and blood flow
What are some examples of cardio-respiratory endurance exercises?
Running, biking, swimming
What is muscular strength?
Amount of force a muscle can produce with a single max effort
What are the benefits of muscular strength?
Strong muscles are important for metabolism and body composition
What are the three types of contractions a muscle can make?
Isometric(stay the same), essentric (lengthen) and concentric (shorten)
What is the difference between aerobic and anaerobic exercise?
Aerobic - with oxygen
Anaerobic - without oxygen
What are some examples of muscle strength exercises?
Weight training, resistance training
What is muscle endurance?
The ability of muscles to remain contracted or contract repeatedly for a long time
What are the benefits of muscular endurance?
Good for posture and aids in injury prevention
What are some examples of muscular endurance?
Weight training
What is flexibility?
The ability to move joints through the full range of motion
What are the benefits of flexibility?
Releases stress on joints, decreases stiffness
Static stretching is more dangerous than bounce stretching. True or False?
False, static stretching is safer
What is body composition?
The proportion of fat to fat-free mass in the body.
What body composition leads to less health problems?
High fat free, low fat mass
What is skill related fitness?
Physical abilities that contribute to performance in sport/activity (speed, coordination, reaction time, balance etc.)
What is isotonic/dynamic strength training?
Application of force with movement
What is isometric/static strength training?
Application of force without movement
How should you deal with injury?
Use RICE Rest Ice Compress Elevate
What can you do to prevent injury?
Warm up/cool up, use proper mechanics, posture, form, use proper equipment, drink lots of fluid, listen to your body
What is participACTION?
By assigning letter grades to 11 different indicators grouped into three categories, it provides an assessment of physical activity of youth
What is keeping kids indoors not safer?
It increases sedentary behavior, air quality isn’t as good, more screen time can expose to violence and online predators, more likely to consume unhealthy foods
What does the risk element have to do with childhood physical activity?
When there is a risk element present the child is more likely participate in physical activity
Preschoolers move __x more when outdoors.
2x
When kids age 9-17 play outside they get __ more minutes of heart pumping activity per day?
20 more minutes
When students participate in gym outdoors, __% more steps are taken
35%
List the meaning of the grades A,B,C,D,F in participACTION?
A - succeeding with the majority of children
B - Succeeding with well over half of children
C - Succeeding with about half of children
D - Succeeding with less than half of children
F - Succeeding with very few of children
What grades was Canada given by participACTION in the sedentary behavior and overall physical activity categories?
Both D-
