Exercise SG Flashcards
1
Q
How physical activity, exercise, and physical fitness differ from each other?
A
PA: any movement resulting in energy expenditure -Exercise – planned / structure PA Physical fitness -Cardiorespiratory fitness -Muscle strength -Flexibility -Body composition
2
Q
Define: PA
A
Amount of PA
DOSE: amount of energy expended
INTENSITY: rate of energy expenditure
-Metabolic equivalent (MET)
- % of maximum heart rate or % Vo2max
- Moderate intensity: 40-60% Vo2max or 4 to 6 METs
-Vigorous intensity: >60% Vo2max or >6 METs
FREQUENCY & DURATION
3
Q
Define: Exercise
A
-Exercise – planned / structure PA
4
Q
Define: physical fitness
A
Physical fitness
- Cardiorespiratory fitness
- Muscle strength
- Flexibility
- Body composition
5
Q
What are the current general recommendations for adults (CDC/ACSM)?
A
CDC & ACSM:
> 30 minutes of moderate-intensity PA on most if not all
days of the week
(refer to article)
6
Q
sell the benefits of exercise: (5)
A
- Exercise helps with weight management
-Burns calories
-More intense = more cals burned
-ADL count: Walk if you can, take stairs, Park further - Improves mood
-Stress reduction
-↑ serotonin improves mood, mental clarity
-May help with depression
-Look and feel better - Combats chronic disease
-May ↓ blood pressure and cholesterol
-↓risk of heart disease, type 2 diabetes, & osteoporosis - Exercise boosts energy level
-Heart and lungs work more efficiently so you have more
energy
-Helps regulate sleep paZerns, improving concentra*on and energy - It’s FUN
7
Q
what are the barriers to exercise? (12)
A
- Lack of time
- Too tired
- Prefer to do other things
- Social life
- No social support for PA: no family/friends who do PA
- No motivation/bored
- Intimidation/ not competitive/insufficient physical skills
- self-conscious about lack of skill
- Self-conscious about appearance or weight
- Fear of injury
- Cost
- Weather
