Engaging in Moderate to Vigorous Phys Act (MVPAs)

Question 1

It is the ratio of a person’s working metabolic rate relative to their resting metabolic rate.

Answer 1

Metabolic Equivalent (MET)

Question 2

These are commonly used to express the intensity of physical activities. (1 MET = 3.5 ml of oxygen per kg of body weight per minute)

Answer 2

Metabolic Equivalents (METs)

Question 3

It is defined as the amount of oxygen a person consumes per unit of body weight during 1 minute of rest.

Answer 3

One MET

Question 4

This is the act of sitting with little movements or no movement. Ex. reading, writing, eating, internet surfing.

Answer 4

Sedentary

Question 5

Measuring exercise intensity using Talk Test.

Answer 5

__________________ Talk? _______ Sing?
Low Intensity ____ YES _________ YES
Moderate ________YES__________ NO
Vigorous _________NO___________NO

Question 6

What are the approximate number of METS per intensity?

Answer 6

Low Intensity (< 3 METs)
Moderate Intensity (Apprx. 3-6 METs)
Vigorous Intensity ( > 6 METs)

Question 7

This method of measuring exercise intensity is based on observing your body’s physical signs during physical activity, including increased heart rate, increased respiration or breathing rate, increased sweating, and muscle fatigue.

Answer 7

Measuring Exercise Intensity Using the Exertion Rating Scale

Question 8

Chart of Exertion Rating Scale (Basically, how many physical signs are shown per intensity?)

Answer 8

Low Intensity: Level 1-2 Physical Signs
Moderate: Level 3-7 Signs
Vigorous: Level 8-10 Signs

Question 9

What are some exercise intensity warning signs? (You should stop exercising once you experience these.)

Answer 9

 extreme breathlessness
 breathing problems such as wheezing or coughing
 chest pain or pressure
 extreme perspiration
 dizziness or fainting
 severe muscle pain or cramps
 nausea
 severe pain in any muscles or joints
 extreme and long-lasting fatigue after exercising

Question 10

Parts of Exercise Program. Preliminary activities of low- to moderate-intensity perform BEFORE any work-out in strenuous physical activities.

Answer 10

Warm-up

Question 11

Parts of Exercise Program. Usually moderate to vigorous. A SESSION of exercise or practice to improve
fitness or a programmed activity that would elicit beneficial adaptations when performed regularly.

Answer 11

Workout

Question 12

This is one complete motion of an exercise.

Answer 12

Repetition (Rep)

Question 13

This is a group of consecutive repetitions, time, load, rest, or recovery.

Answer 13

Set

Question 14

Parts of Exercise Program. It bridges the period between workout and rest. It gradually returns the body to resting state, promotes effective recovery,
and removal of lactic-acid from our body.

Answer 14

Cool-down

Question 15

Are these low, moderate, or vigorous phys act:
a. Aerobics
b. Brisk Walking
c. Dish Washing
d. Dancing
e. Running

Answer 15

a. Vigorous
b. Moderate
c. Low
d. Moderate
e. Vigorous

Question 16

It is the amount of oxygen the body uses when it is at rest.

Answer 16

MET