Final Quiz Flashcards
An optimal cardio session targets a _________ zone.
“training zone”
What is the name of the range needed to improve your aerobic fitness?
training zone
the training zone is how much % of your maximal heart rate?
60-85%
What are the benefits of physical activity?
Behaviour change
Functional activity
Cognitive function
Improved body composition
Improved self-esteem, self-confidence
2) FITT Principle
FREQUENCY: How often you should exercise.
INTENSITY: How hard you should work out (effort level).
TIME: How long you should work out.
TYPE OF ACTIVITY: The type of activity that you should perform to improve in a component of fitness.
(ENJOYMENT: Choose an activity that you will enjoy.)
3) How to calculate target maximum heart rate, what info is needed
maximum heart rate =
220 - your age (ie:19) = 201 beats per min
what is the training zone of a 18 years old student?
220 - age (18) = 202 beats/min
minimum: 202 x 60% -> 202 x 0.6 =121.2 BPM
maximum: 202 x 85% -> 202 x 0.85 =171.7
range: 121.2-171.7 BPM
What are 9 physical symptoms of stress?
muscle tension
shaking
heart palpitations
sweating
shortness of breath/choking
chest pain
skin problems
digestive problems
migraine problems
What are 11 emotional symptoms of stress?
irritability
impatience
frustration
fear
fatigue
no concentration
anxiety
hostility
resentment
obsession
depression
What are 7 behavioural symptoms of stress?
over/under eating
crying
yelling
difficult sleep
more alcohol/smoking
job/school burnout
panic attacks
6) What is the definition of the Halo effect
a food with one single healthy attribute will be perceived as overall healthy.
give an example of the halo effect
organic foods are perceived as more healthy,
yet “organic” only refers to the agriculture practices used.
it has nothing to do with health.
7) What are the benefits of water
- athletic performance
- weight loss
- good for skin and organs (i.e. kidneys)
- Regulated bowel movements
- prevent cramping during physical activity
- good immune system
- Thermoregulation
- Cognitive Performance
- Headaches
8) What is needed to create weight loss
calorie deficit,
= when you consume fewer calories than your body needs to maintain its current weight = forces it to use stored energy
9) Know + understand what constitutes progressive overload + definition
progressively increasing the demands of the workout to achieve improvements
demands = load, repetitions
improvements = strength, muscle size, endurance
Define progressive overload: cluster cycling
5 sets of 3-5 reps using 90% of your 1RM
rest of 10-15 sec between reps
ie:
on bench press 100lbs is a very challenging weight for you and 110lbs is your 1RM.
you do 5 sets of 3 reps of 100lbs, while taking 15secs rest between each reps.
10) Define diminishing Returns in fitness
when you first start training = quick and large results
when you become fitter = less and less significant results = hard work to get small improvement only
small improvements happen until you reach your genetic limits
11) Define Reversibility in fitness
stop exercise = lose fitness benefits you gained
muscle memory = regain fitness benefits faster than someone who never acquired the fitness benefits in the first place
= a former swimmer will need less time/effort to be able to swim 4km again compared to someone who never swam.
can fat turn into muscle?
no
supplements improve health? true or false
false, they don’t necessary improve health
true or false: only increasing protein intake will increase muscle size/mass
false, need consistent and intense training as well
true or false: fat loss and muscle gain can occur simulaneously
true, this is called body re-composition
easier for someone who is fat/beginner
true or false: every extra pound of muscle burns 50 extra calories a day
false, only 5-6 calories at rest, bit more when active but far from 50
true or false: increasing muscle contributes to large changes in metabolism
false, muscle gain changes metabolism by only 17%/20%
can caffeine and spice boost metabolism significantly?
no, only negligible changes
define body recomposition
burn fat and gain muscle at the same time
= easy for beginners/fat people, bc a lot of fat available to burn
= hard for fit/muscular people
13) Info about DOMS, what is it, how to alleviate it
DOMS = delay onset muscle soreness
it is the body’s adaptation to a new stress
soreness doesn’t mean progress, just new stress for your body (ie: new intensity, new exercise, new weight…)
how can you alleviate DOMS?
start low
eat well
Sleep
Massages/ Foam Rolling
supplements
when does soreness stops/decreases?
after 72 hours
14) What makes a goal measurable
state your current status
state what you want to achieve
use quantity/number so that you can say at the end if achieved or not
15) Factors that contribute to weight gain/overeating
- check with Olivia *
High-calorie diet (processed foods, sugary drinks).
lack of physical activity
Stress and emotional eating
Sleep deprivation
Genetics
Hormonal imbalances
Medications
Frequent snacking
Environmental factors (easy access to unhealthy foods).
Alcohol consumption
Eating too quickly
Social influences (overeating during gatherings).
Low fiber or protein intake* (less satiety).
Food marketing (advertising unhealthy products).
16) In regards to metabolism, what can you control
exercise and NEAT portions
NEAT = “non exercise thermogenesis”
= the energy for everything we do that is not sleeping, eating or sports-like exercise
ie: walking to work, gardening, cleaning the house…
17) Understand Building habits
it takes 28 days to build a habit
= do same thing 28 days and then your body will be used to doing it
= useful when tired, unmotivated, busy, stressed
18) Cardio tests
example step ups
during 2 mins, do as much steps ups as you can and count them
= cardio test
at the end redo it, see if you improved (more step ups, still in 2 mins)
19) Understand time management
ability to plan/control how you spend hours in you day to accomplish your goal.
20) Benefits of bodyweight workout at home
Convenience
Free
Adjust intensity easily
Improved flexibility
Full-body engagement
Injury prevention (Low-impact options)
Time-efficient
Suitable for all fitness levels
Privacy
21) What are the 14 barriers to physical activity
Physical:
- Fear of Injury
- Injuries
- Pain
- Too old/ sick
Emotional/Mental:
- Do not Enjoy
- Motivation
- Intimidated
- Knowledge
- Does not value PA
Ressources/Environment:
- Access to a facility
- Cost vs. Benefit
- Cost
- Time
- Weather
22) Predictors of being physically active lifestyle later on in adulthood
best predictor of adulthood physical activity =
adolescent sport participation and success in sport
-> if you move when young, you will most likely move when older
23) What is physical literacy
the motivation, confidence, physical competence, knowledge and understanding to value and take responsibility for engagement in physical activities.
= you take responsibility and value in doing physical activities by having the motivation, confidence, physical competence, knowledge and understanding.
24) Give 3 Benefits of tracking progress
(positive feedback)
to realize you are improving
(motivation)
to see how close you are to your goal
(improve)
to (re)assess if your actions need to be modified
25) Define Healthwashing
company promoting itself as healthy while doing things that ruins our health
or
company promoting itself as healthy while its products are unhealthy
Give an example of health washing
coca-cola donating to many foundations about health/obesity/heart to promote itself as healthy
26) Info on heart rates averages, understanding what low heart rate means
a lower heart rate at rest implies more efficient heart function and better cardiovascular fitness
60-100bpm for average adult
40 bpm for an athlete
