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WELL EXAM > Fitness Concept > Flashcards

Fitness Concept Flashcards

1
Q

Three types of fitness

A

Strength / Endurance
Cardio
Flexibility

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2
Q

Resistance training, improve muscle mass, increase bone density

A

Strength / Endurance

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3
Q

Benefits of Strength / Endurance

A

Benefit increase blood flow, lower bp, increase cal burned

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4
Q

Aerobic fitness, heart and lungs improve efficiency to absorb oxygen

A

Cardio Exercises

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5
Q

Benefits of Cardio Exercises

A

Reduced type. 2, heart diseases, lower bp, improve sleep

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6
Q

Increased range of motion. Reduced injury, decreases muscle soreness, improve posture

A

Flexibility

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7
Q

Feature 64: Interior Fitness Circulation precondition for?

Optimization For?

A

Precon for C andS and NEB

Optimization for NEI

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8
Q

Feature 64: Interior Fitness Circulation. Part 1: Stair Accessibility and Promotion.

Applies for projects with how many floors?

A

2-4 floors

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9
Q

Feature 64: Interior Fitness Circulation. Part 1: Stair Accessibility and Promotion requires what?

A

o Part 1a: requires one common staircase.

o Part 1b: requires presence of way finding throughout the space. To encourage stairway use.
 Located in elevator banks, one sign per bank

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10
Q

Feature 64: Interior Fitness Circulation. Part 2: Staircase design for buildings with 2 to 4 floors. At least 1 common staircase must meet: 3 guidelines.

Located within?
Visible for?
Minimum width of?

A

Located wihtin 7.5m or 25’ from main project entrance, checkpoint, etc

Visible for high traffic routes, located visually before elevators

Minimum width of 1.4M or any based on local coded

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11
Q

Feature 64: Interior Fitness Circulation. Part 3: Facilitative Aesthetics requires the stairs to be more appealing.

Requires to implement how many?

  • how much area?
  • what kind of windows?
  • what light levels?
A

Requires 2 out of 6

  • Artwork
  • Music
  • Daylight using windows or skylights at least 1 m2 in total area
  • View windows to outdoors
  • Light levels of at least 215 lux 20fc
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12
Q

Feature 65: Activity Incentive Programs

precondition for?

A

NEI and NEB

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13
Q

Feature 65: Activity Incentive Programs requires what?

A

Requires employers to develop fitness initiative plan

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14
Q

Feature 65: Activity Incentive Programs. . Part 1: Activity Incentive Programs requires implement 2 of the 6 strategies.

Cite the 6 strategies.

A

Tax exempt payroll deductions

Reimbursements or incentive payments (inc. non monetary) offered for every 6 months period that employee meets a 50 visit minimum to a gym or physical activity program

Meaningful subsidy offered at least yearly towards participation to gym etc

Subsidy offered at least yearly towards annual bicycle share membership

No cost or discounted physical activity memberships where 30% of occupants use regularly over the last 6 months

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15
Q

Other qualifiers for Activity Incentive Programs

A

Strategy may include other plans. Others that can be added: wellness screenings, coaching, smoking cessation programs, wearable fitness tracker etc

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16
Q

Feature 66: Structured Fitness Opportunities optimization for

A

NEI and NEB

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17
Q

Feature 66: Structured Fitness. • Part 1: Fitness Programs has 2 requirements which are

A

Part 1: Fitness Programs - requires on site training be offered by qualified professional once per month

Part 2: Fitness Education - requires training sessions be offered at least once every 3 months by a qualified teacher

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18
Q

What fitness instructor must cover in Fitness education

A

o Diff modes of exercise
o Safe fitness techniques to reduce injuries
o Comprehensive exercise regimens that addresses specific goals

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19
Q

Feature 67: Exterior Active Design optimization for ?

A

All 3 project types

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20
Q

Feature 67: Exterior Active Design

First 2 parts applies to?

3rd part applies to?

A

First 2 parts where building takes-up less than 75% of lot size. Part 3 if building is >75% of lot size

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21
Q

Feature 67: Exterior Active Design. Part 1: Pedestrian Amenities requires design features that is functional and comfortable/engaging.

Cite 3 options.

How many is required?

A

Bench

Cluster of movable tables and chairs

Drinking fountain

1 out of 3

22
Q

Feature 67: Exterior Active Design. Part 2 Pedestrian Promotion encourages walking by visual art. Cite 4 options.

How many is required?

A
  • Water fountain or any water feature
  • Plaza or open air courtyard
  • Garden, Landscaped elements
  • Public art

At least 2

23
Q

Feature 67: Exterior Active Design. Part 3: Neighboring Connectivity encourages to engage neighbors.

Cite 2 options to achieve this.

How many is required?

A

At least 1 of 2:

Part 3a: building address achieve a walk score of 70 or higher

Part 3b: at least 4 existing and publicly available diverse uses (grocery stores, pharmacies, banks, gyms, etc) are located within an 800m 0.5 mile walking distance of building’s main entrance

24
Q

Number from 0 to 100 that takes into account buildings physical output. Walkability is determined by amount of amenites within a distance from the building.

A

Walk score

25
Q

Walk score ranking

A

 Closer the amenities, the higher the score
 90 to 100 - walker’s paradise - errands do not require a car
 70 to 89 - very walkable - most errands can be on foot
 50 to 69 - somewhat walkable - some errands
 25 to 49 - car dependent - most errands require car
 O to 24 - car dependent - all errands require car

26
Q

business org that provides goods or serviced to meet daily needs

A

Diverse use

27
Q

Feature 68: Physical Activity Spaces optimization for?

A

All 3 project types

28
Q

Feature 68: Physical Activity Spaces. Part 1: Site space designation for offices requires what?

Applies when?

How big should the space be?

A
  • Indoor complimentary access
  • Applies to spaces with more than 10 reg occupants

Space must be min of 18.6sqm 200 sqft plus 0.1 sqm 1 ft per regular building occupant

29
Q

Feature 68: Physical Activity Spaces. Part 2: External Exercise Space requires what?

A

Requires at least one external exercise space shall be located within 0.8km 0.5m walking distance to main entrance
 Eg park, playground, fitness zone etc, gym, fitness, pool

30
Q

Feature 69: Active Transportation Support optimization for?

A

All 3 project types

31
Q

Feature 69: Active Transportation. • Part 1: Bicycle Storage and Support requires what?

A

Requires bicycle maintenance tools and

Both short and longer term bicycle storage

  • Must be on site or within 200m 650 ft of main project entrance
  • Must include tire pumps, patch kits for tube repair, hex keys etc
  • Long term bicycle storage must accommodate 5% of tenant
  • Short term must accommodate 2.5% of building’s peak visitors
32
Q

Requirements for bicycle maintenance tools

A

Must be on site or within 200m 650ft of main project entrance

Must include tire pumps, patch kits for tube repair, hex keys etc

33
Q

Requirements for short and longer term bicycle storage

A

Long term bicycle storage must accommodate 5% of tenant

Short term must accommodate 2.5% of building’s peak visitors

34
Q

Feature 69: Active Transportation. • Part 2 Post Commute and Workout Facilities requires 2 things. What are these?

A

Provide shower and lockers located within 200m of project entrance

1 shower : 100 pax + 1 every 150 additional

1 locker : 5 pax, provided it exceeds demand by 20%

35
Q

Feature 70: Fitness Equipment optimization for?

A

All 3 project types

36
Q

Feature 70: Fitness Equipment what?

A

Provide tenants with complimentary access to equipment: both cardio and strength

1% of regular tenant has access

37
Q

Feature 70: Fitness Equipment. Part 1: Cardio Exercise Equipment requires what equipment be available?

A

Treadmills, elliptical machines, rowing machines (ergometer), stationary exercise bicycles - upright (traditional road bicycle) and recumbent (sit lower and semi reclined popsition)

38
Q

Feature 70: Fitness Equipment. Part 2 Muscle strengthening requires what equipment be available?

A

o multistation equipment - multiple equipment
o Bench press with self spotting rack
o Full squat rack
o Pull up bar

39
Q

Feature 72: Active Furnishings optimization fo?

A

NEI and NEB

40
Q

Feature 72: Active Furnishings requires 2 things. What are these?

A

Part 1: Active Workstations - treadmill desks, bicycle desk, portable desk pedal, etc for 3% of employees

Part 2: Prevalent Standing Desk - 60% of workstations (not employees) suc as height standing desk, standard desk with desk top height adjustment stand, pairs of fixed height desks of standing and seated heights (must be adjacent to each other)

41
Q

Required activity in a week

A

At least 30 mins of aerobic activity for 5 days per week

and

strengthening activities 2x / week

42
Q

How many % of people worldwide do not get the daily recommended exercise

43
Q

Physical inactivity shaves off how many years to your life?

A

3 to 5 years

44
Q

Inactivity is the ___ leading factor for mortality.

Accounts for ____ deaths worldwide

45
Q

2.5 hours of moderate activity/week can reduce mortality by what percent?

46
Q

Sitting burns xx fewer cal per hour than standing.

47
Q

Sitting for more than 3 hours per day is associated with …

A

2 year lower life expectancy

48
Q

In the US, fewer than ___% of elementary students
___% of adolescents
___ % of adults obtain 30 mins daily physical activity

49
Q

Average adult only obtains ___ minutes of moderate physical activity per day out of the 30 mins required

A

6 to 10 minutes

50
Q

Physical inactivity is responsible for ___% of heart diseases, ___% of type 2 diabetis, and _____ of breast and colon cancers.

A

30%
27%
21 to 25%

51
Q

Lack of physical activity increases odds of stroke by how many percent?

WELL EXAM (9 decks)

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