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
What is the BMI classification for someone who is overweight?
25.0 - 29.9
What is the BMI classification for someone who is obese:
Class I?
Class II?
Class III?
Class I: 30.0 - 34.9
Class II: 35.0 - 39.9
Class III: >40.0
What are the waist circumference (WC) cut-off points for men and women?
men: >102 cm (40 in.)
women: >88 cm (35 in.)
The BMI classification system is not intended for use with which two demographics?
- those under 18 years of age
- pregnant and lactating women
What special consideration is needed when using the BMI classification system?
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
What are some health problems associated with overweight and obesity?
type 2 diabetes, dyslipidemia, hypertension, coronary heart disease, gallbladder disease, obstructive sleep apnea, certain cancers
What are some health problems associated with being underweight?
undernutrition, osteoporosis, infertility, impaired immunocompetence
Only certified health care practitioners or accredited nutritionists are qualified to give nutritional advice and diagnose/treat ailments. True or false?
true
Name the four categories that physical activity falls under
occupational, household, leisure time, and other activities
What health issue(s) is/are related to a high waist circumference (WC)?
type 2 diabetes
coronary heart disease
hypertension
WC measurement can be used for individuals with a BMI in which range?
18.5 - 34.9
for BMIs >35.0, WC measurement does not provide additional information regarding level of risk
Eating foods high in fibre are important because they can do what?
decrease health risks by keeping your bowel movements regular and potentially reducing overall cholesterol levels
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
tai chi
meditation
yoga
pilates-type classes
