Lecture 4

Question 1

what are the physical activity guidelines for adults

Answer 1

dults engage in moderate - vigorous aerobic physical activity for 150 min/week and incorporate muscle/bone strength activities

Question 2

health benefits of regular physical activity

Answer 2

low risk of CVD, chronic disease, better mental health, longer life span, better sleep patterns

Question 3

physical activity barriers

Answer 3

attitudes, circumstances, obesity, access to equipment, environment

Question 4

Health related fitness components

Answer 4

muscular strength and endurance, flexibility, body composition

Question 5

what factors go into exercises for improving heart health

Answer 5

aerobic fitness, muscular strength, muscular endurance, flexibility, body composition

Question 6

FITT principle

Answer 6

Frequency, intensity, time, type

Question 7

factors that may help improve musculoskeletal health

Answer 7

The principles of strength development:

Tension principle
Overload principle
Specificity of training principle
Recovery principle

Question 8

traumatic vs. overuse fitness related injuries

Answer 8

traumatic: sudden & violent
overuse: cumulative stress

Question 9

ways to reduce risk of fitness related injures

Answer 9

avoid dehydration, acclimatize, RICE method

Question 10

Health & performance-related components

Answer 10

Health-related: cardiorespiratory endurance, muscular strength, muscular endurance

Performance-related components: power, speed, balance

Question 11

What is a sound fitness program

Answer 11

meets personal goals, varied, consistent, fun, appropriately overloads the body, includes all components of fitness, warm-up, cool-down period

Question 12

what is the overload principle

Answer 12

subjecting to a greater workload to improve strength or endurance

Question 13

Types of muscle contractions

Answer 13

Isometric: muscle doesn’t move
Concentric: muscle shortens
Eccentric: muscle lengthens