Fitness Theory Chap 1 - 2: Health-Related Benefits of Physical Activity & A Holistic Approach to Fitness and Lifestyle

Question 1

Define physical activity

Answer 1

any body movement produced by skeletal muscles and resulting in a substantial increase over the resting energy expenditure

Question 2

List some options of alternative therapies

Answer 2

nature treks, chiropractic, supplementation, acupuncture and massage, aroma, colour, music, hydro, and herbal therapies

Question 3

Define wellness

Answer 3

a holistic concept, describing a state of positive health in the individual, and comprising physical, social, emotional, spiritual and psychological well-being

Question 4

What is active living?

Answer 4

a balanced way of living, including a variety of physical activities as part of one’s daily routine

Question 5

What is positive health associated with?

Answer 5

a capacity to enjoy life and to withstand challenges; it is not merely the absence of disease

Question 6

Name some aspects of the BODY from the Body, Mind, and Spirit interconnection

Answer 6

exercise, food and water, fresh air and light, attention to health care, recreation

Question 7

Name some aspects of the MIND from the Body, Mind, and Spirit interconnection

Answer 7

education, career, personal interests, hobbies, intellectual pursuits

Question 8

Name some aspects of the SPIRIT from the Body, Mind, and Spirit interconnection

Answer 8

love, family and friends, meditation, socializing, inner balance

Question 9

What are the health-related components of fitness?

Answer 9

cardiorespiratory endurance, muscular endurance, muscular strength, flexibility, body composition

Question 10

What are the skill-related components of fitness?

Answer 10

speed, power, reaction time, agility, balance, coordination

Question 11

What are the four MOST relevant components of fitness?

Answer 11

cardiorespiratory fitness, flexibility, muscular strength, and muscular endurance

Question 12

What are the benefits of physical activity?

Answer 12

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

Question 13

What are the health risks of inactivity?

Answer 13

premature death, heart disease, obesity, high blood pressure, adult-onset diabetes, osteoporosis, stroke, depression, colon cancer

Question 14

What is one of the main differences between physical activity and exercise?

Answer 14

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

Question 15

List CONTROLLABLE factors that can increase health risks

Answer 15

smoking, physical activity levels, stress, eating habits, and food choices

Question 16

List UNCONTROLLABLE factors that can increase health risks

Answer 16

genetics, age, gender, environment

Question 17

To achieve health benefits, adults aged 18-64 years should accumulate how many minutes of moderate to vigorous-intensity aerobic physical activity per week?

Answer 17

150 minutes per week, in bouts of 10 minutes or more

Question 18

In terms of physical activity, how is “moderate-intensity” defined?

Answer 18

moderate-intensity physical activities will cause adults

to sweat a little and to breathe harder (e.g. brisk walking)

Question 19

In terms of physical activity, how is “vigorous-intensity” defined?

Answer 19

vigorous-intensity physical activities will cause adults to sweat and be ‘out of breath’ (e.g. jogging)

Question 20

Being active for at least 150 minutes per week for adults aged 18-64 can help reduce the risk of. . .

Answer 20

premature death, heart disease, stroke, high blood pressure, certain types of cancer, type 2 diabetes, osteoporosis, overweight and obesity

Question 21

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?

Answer 21

150 minutes per week, in bouts of 10 minutes or more

Question 22

Being active for at least 150 minutes per week for adults aged 65 and older can help reduce the risk of. . .

Answer 22

chronic disease (e.g. high blood pressure and heart disease), and premature death

Question 23

What is the BMI classification for someone who is underweight?

Answer 23

<18.5

Question 24

What is the BMI classification for someone who is normal weight?

Answer 24

18.5 - 24.9

Question 25

What is the BMI classification for someone who is overweight?

Answer 25

25.0 - 29.9

Question 26

What is the BMI classification for someone who is obese:
Class I?
Class II?
Class III?

Answer 26

Class I: 30.0 - 34.9
Class II: 35.0 - 39.9
Class III: >40.0

Question 27

What are the waist circumference (WC) cut-off points for men and women?

Answer 27

men: >102 cm (40 in.)
women: >88 cm (35 in.)

Question 28

The BMI classification system is not intended for use with which two demographics?

Answer 28

• those under 18 years of age

- pregnant and lactating women

Question 29

What special consideration is needed when using the BMI classification system?

Answer 29

the classification system may underestimate or overestimate health risks in specific groups such as: young adults who have not reached full growth, adults who naturally have a very lean body build, highly muscular adults, adults over 65 years of age,
and certain ethnic and racial groups

Question 30

What are some health problems associated with overweight and obesity?

Answer 30

type 2 diabetes, dyslipidemia, hypertension, coronary heart disease, gallbladder disease, obstructive sleep apnea, certain cancers

Question 31

What are some health problems associated with being underweight?

Answer 31

undernutrition, osteoporosis, infertility, impaired immunocompetence

Question 32

Only certified health care practitioners or accredited nutritionists are qualified to give nutritional advice and diagnose/treat ailments. True or false?

Answer 32

true

Question 33

Name the four categories that physical activity falls under

Answer 33

occupational, household, leisure time, and other activities

Question 34

What health issue(s) is/are related to a high waist circumference (WC)?

Answer 34

type 2 diabetes
coronary heart disease
hypertension

Question 35

WC measurement can be used for individuals with a BMI in which range?

Answer 35

18.5 - 34.9

for BMIs >35.0, WC measurement does not provide additional information regarding level of risk

Question 36

Eating foods high in fibre are important because they can do what?

Answer 36

decrease health risks by keeping your bowel movements regular and potentially reducing overall cholesterol levels

Question 37

It’s becoming increasingly popular for people to participate in specialty classes that help reduce stress, increase strength and vitality, and promote inner balance. List some of these specialty classes

Answer 37

tai chi
meditation
yoga
pilates-type classes