Exercise for Health and Fitness

Question 1

What is physical fitness?

Answer 1

the body’s ability to respond or adapt to the demands and stress of physical effort.

Question 2

What are the (5) health-related fitness components?

Answer 2

1) Cardiorespiratory endurance
2) Muscular strength
3) Muscular endurance
4) Flexibility
5) Body composition

Question 3

What is Cardiorespiratory endurance? Provide example.

Answer 3

The body’s ability to sustain prolonged, large-muscle, dynamic exercise at moderate-high levels of intensity.

ie. Aerobic activity
- the amount of O2 taken into the body is slightly greater than the amount of O2 used by the body.

Question 4

What is the difference between muscular strength and muscular endurance?

Answer 4

1) Muscular strength: force within the muscle
- measured by the absolute max weight that we can lift/push/press in one effort.
2) Muscular endurance: ability to perform repeated muscular effort, resist fatigue and sustain a given level of muscle tension.
- measured by counting how many times a person can lift/press/pull a given weight

Question 5

Define Body Composition.

Answer 5

the relative amount of fat mass (essential for storage) versus the amount of fat-free mass (bone, muscle, organs, water) in the body.

Question 6

How many minutes a week should adults spend exercising?

Answer 6

• at least 150 (30 minutes a day)

- 150 minutes for seniors, in bouts of 10 minutes or more

Question 7

More than __% of Canadians are overweight or obese.

Answer 7

40%

Question 8

What are the benefits of Exercise? (4)

Answer 8

1) Longevity
- inactivity increases all causes of mortality

2) Cardiorespiratory Function
- improved functioning of the heart, healthy arteries, reduced risk of heart disease, improved sexual function

3) Metabolism
- efficiently generate energy from food, regulate hormones, protect cells from free radical damage and inflammation

4) Body Composition
- achieve a healthy body composition through a high proportion of fat-free mass and relatively small proportion of fat

Question 9

What are the risk factors for Cardiovascular Disease?

Answer 9

• sedentary lifestyle
• smoking
• abnormal blood fats
• high blood pressure
• diabetes
• obesity

Question 10

Exercise reduces risk of colon cancer by roughly __%.

Answer 10

50%

Question 11

What diseases does exercise help reduce the risk of?

Answer 11

1) Cardiovascular Disease
2) Cancer
3) Osteoporosis
4) Type 2 Diabetes

Question 12

How does exercise improve psychological and emotional wellness?
(5)

Answer 12

1) reduces stress
2) reduced anxiety and depression
3) improved self image
4) improves learning and memory
5) enjoyment