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Health Education 110 > Module 3 > Flashcards

Module 3 Flashcards

1
Q

For children aged 5- 11: how many minutes of vigorous physical activity should they accumulate daily?

A

60 minutes at least 3 days a week.

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2
Q

For children aged 12-17: how many minutes of moderate to vigorous physical activity should they accumulate?

A

60 minutes at least 3 days a week.

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3
Q

Adults aged 18-64: how many minutes of moderate to vigorous physical activity should they accumulate?

A 
150 minutes (in bouts of 10 minutes or more)
- bone/muscle strengthening at least 2 days a week
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4
Q

People aged 65 and older: how many minutes of moderate to vigorous physical should they accumulate?

A 
150 minutes (in bouts of 10 or more) 
- bone strengthening activity at least 2 days a week
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5
Q

True or false: only 35% of adults older than the age of 65 are physically active

A

true

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6
Q

True or false: in alberta, albertans with lower incomes are less physically active

A

true

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7
Q

Demographic and biological factors are things like

A 
Age --
Blue-collar occupation -
Childless +
Education ++
Gender (male) ++
Hereditary ++
High risk for heart disease -
Income/socioeconomic status ++
Injury history +
Marital status (married) -
Overweight/Obesity --
Race/ethnicity (non-white) --
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8
Q

Psychological, cognitive, and emotional factors are things like.

A 
Attitudes 0 0
Barriers to exercise - -
Control over exercise +
Enjoyment of exercise + +
Expect benefits + +
Health locus of control 0
Intention to exercise + +
Knowledge of health and exercise 0 0
Lack of time - -
Psychological health +
Stress 0
Value of exercise outcomes 0
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9
Q

Behavioral attributes and skill factors

A 
PA history in childhood 0
PA history in adulthood + +
Alcohol  0
Contemporary exercise program  0
Dietary habits (quality)  + +
Past exercise program  + +
School sport participation 0
Coping skills +
Smoking -
Sports media usage 0
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10
Q

Physical environment factors

A 
Access to facilities +
Adequate lighting 0
Climate/Season - -
Cost of programs 0
Enjoyable scenery +
Observing other being active +
Heavy traffic 0
Home equipment +
Presence of sidewalks +
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11
Q

Physical Activity Characteristics

A

Intensity –

Perceived effort - -

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12
Q

List the physical activity pyramid from top to bottom

A
  • Sedentary activities
  • Strength training/ flexibility training
  • cardiorespiratory endurance exercise
  • moderate - intensity physical activity
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13
Q

Sedentary activities

A

ex) watching television, surfing the internet, talking o the telephone

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14
Q

Resistance/ strength training: frequency

A
  • training all major muscle groups at least 2-3 days a week
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15
Q

Resistance/ strength training:

to build muscular strength and power

A

consider higher load or weight demand in low reps

- 1-5 reps per set every 3 minutes

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16
Q

Resistance/ strength training:

to build muscular endurance

A

lower load/ weight and high # of reps

- 20-25 reps per set

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17
Q

Flexibility training:

how many days a week?

A

2-3

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18
Q

Flexibility training:

how long should each stretch be held for?

A

10-30 seconds

- repeated 2-4x

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19
Q

True or false: all stretch methods (static, dynamic, ballistic, and PNF stretches are effective) EXCEPT PNF stretches

A

False: All are listed as effective in the powerpoint

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20
Q

Flexibility training: When is stretching most effective?

A

When the muscle is warm

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21
Q

PNF stretches

A
  • shortening contraction of the opposing muscle to place the target muscle on stretch
  • followed by isometric contraction of target muscle
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22
Q

Cardiorespiratory training:

how many minutes a week?

A

150minutes

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23
Q

Cardiorespiratory training:
true or false : people who are unable to meet requirements of exercise even up to 10 minutes CAN NOT benefit from this activity

A

false: they still can benefit even though they don’t meet the minimum

24
Q

Moderate intensity physical activity: examples

A

walking to the store, washing windows, climbing stairs

25
Q

Specificity Principle

A

knowing your goals and purpose

- the type of training you do will give you specific kind of results

26
Q

Progressive Overload Principle

A
  • starting with low intensity and increasing intensity as time/ progress goes on
  • focus on frequency, intensity, time, and type
27
Q

Individuality Principle

A
  • goals must depend on what kind of person you are
  • all goals and capabilities should differ from person to person
  • results can very due to genetics
28
Q

Principle of Reversibility

A

use it or lose it

29
Q

Principle of Diminishing Returns

A

the fitter an athlete, the amount of improvement becomes less as they approach their genetic limits

30
Q

Cardiorespiratory Exercise: definition

A

exercises that condition heart and lungs

  • stress endurance of muscles
  • ex) walking, running, swimming, biking, soccer
31
Q

Cardiorespiratory Exercise:

frequency

A

3-5 days

beginners start with 3

32
Q

Cardiorespiratory Exercise:

- why training less than 3 days doesn’t have much benefit

A

no time for adaptation

- thus increased risk of injury

33
Q

Cardiorespiratory Exercise:

intensity

A
  • most misunderstood aspect of fitness

- keeping target heart range to increase maximal oxygen consumption (VO2 max)

34
Q

Cardiorespiratory Exercise:

time

A

20-60 minutes

35
Q

Cardiorespiratory Exercise:

synovial fluid

A

found within joints that provides lubrication and nutrition to cells of the joint surface

36
Q

abillity to maintain correct posture depends on

A

muscle fitness and strength

37
Q

Resistance exercise: definition

A

muscles exerting force against a significant amount of resistance

38
Q

Resistance exercise: 2 types

A

isometric (static) exercises

- istonic (dynamic) exercises

39
Q

isometric(static) exercises

A

application of force without movement

40
Q

isotonic (dynamic) exercises

A

application of force with movement

41
Q

Neuromotor exercise:

A
  • “functional fitness training”

- involves motor skills (balance, agility, coordination)

42
Q

examples of neuromotor exercise

A

taichi - yoga

43
Q

neuromotor exercise benefits in older adults

A

prevent falls

44
Q

definition of speed

A

the ability to perform a movment in a short time

45
Q

definition of power

A

the ability to exert force rapidly base on combination of strength and speed

46
Q

definition of agility

A

ability to change body’s position quickly and accurately

47
Q

definition of balance

A

the ability to maintain equilibrium while either moving or stationary

48
Q

definition of coordination

A

ability to perform motor tasks accurately and smoothly by using body movements and the senses

49
Q

definition of reaction time

A

the ability to respond quickly to stimulus

50
Q

definition of adherence

A

starting a program and sticking with it

51
Q

definition of compliance

A

following a program just because someone told you to

52
Q

definition of habit

A

routine

- low level of cognitive decision to perform tasks

53
Q

definition of addiction

A

when a task interferes with other activities in your daily life
- contrasts habit because it’s sporadic

54
Q

talk test during aerobic activity

A

should be able to breath comfortably and carry on a conversation
- avoid gasping and shortness of breath

55
Q

cross training

A

participating in two or more activities to develop a particular component of fitness
ex) weightlifting and rock climbing

Health Education 110 (4 decks)

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