Intro

Question 1

What does the acronym SMART stand for in the context of goal setting?

Answer 1

Specific, Measurable, Attainable, Realistic, Time-bound.

Question 2

What are the components of a SMART goal?

Answer 2

• Specific: The goal should be an action and not a general desire.
• Measurable: Can be prescriptive (e.g., “run 3 times a week”) or fitness/performance driven (e.g., “increase arm strength”).
• Attainable: Start small to avoid discouragement, and include intermediate goals for long-term objectives.
• Realistic: Ensure the goal is achievable and that you are willing to put in the work. Avoid irrelevant activities that waste time or distract you from the goal.
• Time-bound: Set a specific date for achieving the goal

Question 3

List the top 5 causes of death in Canada, according to the sources

Answer 3

1. Malignant neoplasms (cancer)
2. Diseases of the heart (heart disease)
3. Cerebrovascular diseases (stroke)
4. Chronic lower respiratory diseases
5. Accidents (unintentional injuries)

Question 4

What is the difference between “prevention” and “protection” in the context of health?

Answer 4

it is not possible to prevent all causes of death but it is possible to protect against many of the leading causes and risk factors

Question 5

According to the sources, what is a key risk factor related to mortality, and what is the significance of this factor in early adulthood?

Answer 5

Physical inactivity or sedentary behavior is a key risk factor. What one does in early adulthood has a significant impact on long-term health outcomes

Question 6

What percentage of Canadian adults meet the recommended 150 minutes of moderate-to-vigorous physical activity per week? What percentage of Canadians accumulate at least 7,500 steps per day?

Answer 6

16% of adults in Canada achieve the recommended 150 minutes of moderate-to-vigorous physical activity per week. 52% of adults accumulate at least 7,500 steps per day

Question 7

What is the average amount of time that adults spend sitting each day according to the sources?

Answer 7

The average adult sits for almost 10 hours per day

Question 8

What is the definition of physical activity?

Answer 8

Any bodily movement produced by skeletal muscles that results in energy expenditure above resting (basal) energy expenditure. Also described as all leisure and non-leisure body movements resulting in increased energy output from the resting condition

Question 9

What activities does physical activity broadly encompass?

Answer 9

Exercise, sport, physical activities done as part of daily living (chores), occupation (work), leisure-time PA, and active transportation

Question 10

Define Leisure Time Physical Activity.

Answer 10

An activity undertaken in an individual’s discretionary time, involving personal choice and a wide variety of motivations. It’s not just about health or fitness

Question 11

Define Exercise

Answer 11

A form of leisure-time PA performed repeatedly over an extended period with specific objectives such as sustaining or improving health, fitness, or physical performance. It’s planned, structured, and repetitive with the goal of improving or maintaining physical fitness

Question 12

Define Sport

Answer 12

A form of PA that involves competition with rules and a regulatory body. It is planned, structured, skilled, and competitive

Question 13

Define performance-related physical fitness.

Answer 13

The ability to perform muscular work satisfactorily; the characteristics that permit acceptable performance. It’s about being fit enough to perform with success

Question 14

Define health-related physical fitness.

Answer 14

A state characterized by the ability to perform daily activities with vigor and having traits and capacities associated with a low risk of chronic disease and premature death.

Question 15

What are the five major components of health-related fitness?

Answer 15

Cardio-respiratory fitness, body composition, flexibility, muscular strength, and muscular endurance

Question 16

List the components of performance/skill-related fitness.

Answer 16

Agility, coordination, speed, balance, reaction time, and power

Question 17

What is physical inactivity defined as in the context of the sources?

Answer 17

The absence of physical activity, typically measured by the proportion of time not engaged in physical activity of a predetermined intensity (sedentary behavior)

Question 18

What is the significance of the decline in PA in relation to chronic disease?

Answer 18

The decline in PA is so dramatic that physical inactivity is now considered a “risk factor” for chronic disease

Question 19

What are the guiding principles of the Exercise is Medicine initiative?

Answer 19

Exercise and physical activity are important to health, and more should be done to address physical activity in health care settings

Question 20

What are the default options for exercise programming according to the CDC/ACSM paradigm?

Answer 20

(a) anything a little beyond the patient’s current activity level;
(b) recommending large muscle group activities for 30–40 minutes on four or more days per week

Question 21

What is an exercise prescription analogous to?

Answer 21

An exercise prescription is analogous to a drug prescription, with a type and dose, a dosing frequency, a duration of treatment, a therapeutic goal, and anticipated adverse effects

Question 22

What factors influence the type and dose of an exercise prescription?

Answer 22

The person’s individual needs, goals, and ability level

Question 23

What determines the frequency and intensity of exercise sessions?

Answer 23

The person’s intrinsic endurance and ability to recover

Question 24

What determines the progression and duration of an exercise program?

Answer 24

The person’s intermediate and long-term goals

Question 25

What are some examples of potential adverse effects of exercise?

Answer 25

Delayed onset muscle soreness, chest pain in angina pectoris, joint pain in arthritis, fatigue, possible tissue damage/rupture.

Question 26

What are the benefits of understanding barriers and risks associated with exercise prescription?

Answer 26

Understanding barriers helps you craft strategies to minimize them, while understanding potential risks allows you to be more appropriate in your exercise prescription