Health Related Benefits of Physical Activity - Chapter 1

Question 1

What are the 5 parts of physical fitness comprise ?

Answer 1

5 Parts:
1. cardiovascular - improvement of the heart and lungs and circulation.
2. Muscle strength - the most weight you can move in a single effort; the amount of force or weight x 1 repetition
3. muscle endurance - repeat the action over time
4. flexibility - range of motion @ every joint
5. body composition - what your body is made of - BMI, waste to hip ration, fat mass, etc.

Question 2

what is physical activity?

Answer 2

any body movement that increases your heart rate

Question 3

What are the movement guidelines?

Answer 3

movement, cardio, sleep, screen time, active minutes of certain age groups to maintain physical health

Question 4

what are movement guidelines for ages 0-4 months years?

Answer 4

sleep; tummy time; 0 screen time; restraint less than 1 hour; reading

Question 5

what are the movement guidelines for toddlers ages 1-2?

Answer 5

++180 active minutes including lots of modes and different exposures; adequate sleep; less than 1 hour restraint; less than 1 hour of screen time

Question 6

what are the movement guidelines for children ages 3-4?

Answer 6

180 minutes of high activity with 60 minutes of cardio; 10-13 hours of sleep; less than 1 hour of restraint; less than 1 hour of screen time; reading

Question 7

what are the movement guidelines for children ages 5-17 years?

Answer 7

60 minutes of moderate to vigorous activity per day with 3 x week muscle development; minimum number of steps per day; 9-11 hours of sleep with a consistent bed time and awake time; 2 hours of screen time with limits to sitting; reading

Question 8

what are the movement guidelines for adults ages 18-64 years?

Answer 8

150 minutes of moderate to vigorous activity per week with at least 30 minutes/day x 5 days per week; 2 x per week muscle and strength development; 7-9 hours of good quality sleep per day with consistent bed time and awake time; less than 8 hours of sedentary time/day; less than 3 hours of screen time recreation/day; breaking up of sit times

Question 9

what are the movement guidelines for seniors - ages 65+?

Answer 9

same as for adults but add in activities that foster the development and maintenance of balance; 7-8 hours of sleep etx.

Question 10

what is neuromuscular awareness

Answer 10

balance

Question 11

what are the consequences of sedentary time?

Answer 11

-increase in heart disease
-increase in risk for diabetes
-increase risk of obesity
-increase blood glucose levels
-decrease in life expectancy

Question 12

what are unmodifiable life style risk factors?

Answer 12

-age
-gender
-genetics
-environment
-medical history

Question 13

what are some modifiable life style risk factors?

Answer 13

-smoking
-activity levels/exercise
-diet
-stress
-alcohol use
-safety

Question 14

what is recommended for all Canadians to improve their physical activity?

Answer 14

1. promote active transportation
2. healthy weight through portion control and Canada’s food guide
3. activity levels
   -increase the number of steps per day
   -decrease the amount of sitting/sedentary time per day

Question 15

explain the difference between physical activity, exercise and physical fitness?

Answer 15

Physical activity comprises movements that are part of our daily life; exercise is a form of planned and structured movement to improve at least one aspect of physical fitness; physical fitness is the ability to carry out tasks without undue fatigue.

Question 16

How many steps does Health Canada recommend we get each day?

Answer 16

10,000

Question 17

is physical inactivity potentially as dangerous to your health as smoking?

Answer 17

yes