Fitness Theory Chap 1 - 2: Health-Related Benefits of Physical Activity & A Holistic Approach to Fitness and Lifestyle Flashcards
Define physical activity
any body movement produced by skeletal muscles and resulting in a substantial increase over the resting energy expenditure
List some options of alternative therapies
nature treks, chiropractic, supplementation, acupuncture and massage, aroma, colour, music, hydro, and herbal therapies
Define wellness
a holistic concept, describing a state of positive health in the individual, and comprising physical, social, emotional, spiritual and psychological well-being
What is active living?
a balanced way of living, including a variety of physical activities as part of one’s daily routine
What is positive health associated with?
a capacity to enjoy life and to withstand challenges; it is not merely the absence of disease
Name some aspects of the BODY from the Body, Mind, and Spirit interconnection
exercise, food and water, fresh air and light, attention to health care, recreation
Name some aspects of the MIND from the Body, Mind, and Spirit interconnection
education, career, personal interests, hobbies, intellectual pursuits
Name some aspects of the SPIRIT from the Body, Mind, and Spirit interconnection
love, family and friends, meditation, socializing, inner balance
What are the health-related components of fitness?
cardiorespiratory endurance, muscular endurance, muscular strength, flexibility, body composition
What are the skill-related components of fitness?
speed, power, reaction time, agility, balance, coordination
What are the four MOST relevant components of fitness?
cardiorespiratory fitness, flexibility, muscular strength, and muscular endurance
What are the benefits of physical activity?
better health, improved fitness, higher self-esteem, better posture, healthier outlook, weight control, stronger muscles and bones, increased energy, relaxation and reduced stress, continued independent living in later life
What are the health risks of inactivity?
premature death, heart disease, obesity, high blood pressure, adult-onset diabetes, osteoporosis, stroke, depression, colon cancer
What is one of the main differences between physical activity and exercise?
exercise is performed in a scheduled and continuous fashion (e.g. jogging 3–5 days/week for 30 min, or resistance training 2–4 days/week). Physical activity could be characterized by going for walks every so often or taking the stairs instead of the elevator
List CONTROLLABLE factors that can increase health risks
smoking, physical activity levels, stress, eating habits, and food choices
List UNCONTROLLABLE factors that can increase health risks
genetics, age, gender, environment
To achieve health benefits, adults aged 18-64 years should accumulate how many minutes of moderate to vigorous-intensity aerobic physical activity per week?
150 minutes per week, in bouts of 10 minutes or more
In terms of physical activity, how is “moderate-intensity” defined?
moderate-intensity physical activities will cause adults
to sweat a little and to breathe harder (e.g. brisk walking)
In terms of physical activity, how is “vigorous-intensity” defined?
vigorous-intensity physical activities will cause adults to sweat and be ‘out of breath’ (e.g. jogging)
Being active for at least 150 minutes per week for adults aged 18-64 can help reduce the risk of. . .
premature death, heart disease, stroke, high blood pressure, certain types of cancer, type 2 diabetes, osteoporosis, overweight and obesity
To achieve health benefits, adults aged 65 years and older should accumulate how many minutes of moderate to vigorous-intensity aerobic physical activity per week?
150 minutes per week, in bouts of 10 minutes or more
Being active for at least 150 minutes per week for adults aged 65 and older can help reduce the risk of. . .
chronic disease (e.g. high blood pressure and heart disease), and premature death
What is the BMI classification for someone who is underweight?
<18.5
What is the BMI classification for someone who is normal weight?
18.5 - 24.9
