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HOPE > PERIODICAL EXAM > Flashcards

PERIODICAL EXAM Flashcards

1
Q

What is aerobic exercise?

A

Any form of exercise or activity that uses aerobic metabolism which means that oxygen is a vital factor in delivering energy to sustain any activity.

Aerobic exercise is great for strengthening your heart and lungs.

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2
Q

What are the benefits of aerobic exercise?

A

Aerobic exercise reduces your risk of heart disease, diabetes, high blood pressure, and high cholesterol.

Aerobic exercise uses your body’s large muscle groups and increases the oxygen our body uses.

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3
Q

What is aerobic activity?

A

Moves large muscles.

Endurance activity
Make your heart beats faster.
Makes your heart and lungs stronger.

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4
Q

What is muscle and bone strengthening activity?

A

Activities where you move your body, weight, or some resistance against gravity.

Improve muscular strength, a health-related component of fitness, and increase muscle mass as well as bone density by exposing the group of muscles and bone to a resistance in a form of weight or force.

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5
Q

How do aerobic exercises differ from muscle and bone strengthening exercises in terms of the health benefits in the body?

A

Through exercises, your muscle contracts, repairs, and gets stronger than before while bone is stimulated by physical stress, consequently, stimulates bone tissue, making it stronger and thicker.

N/A

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6
Q

What is cardiovascular endurance?

A

The ability of your heart to supply oxygen to your body.

Example: Running long distances.

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7
Q

What is muscular strength?

A

The ability of your muscles to support your body in any physical activity.

Example: Lifting heavy weights.

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8
Q

What is muscular endurance?

A

The ability of the muscle to resist fatigue when performing multiple repetitions of submaximal load.

Example: Doing push-ups for a long duration.

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9
Q

What is flexibility?

A

The ability to move joints without pain over its full range of motion.

Example: Yoga poses.

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10
Q

What is body composition?

A

The lean body mass and body fat.

Example: Body fat percentage calculation.

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11
Q

What are the barriers of doing physical activity?

A

Challenges that stop us from doing physical activity.

Example: Health conditions preventing exercise.

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12
Q

What are the components of a healthy lifestyle?

A
  1. Eating habits - Balanced diet
  2. Fueling for performance - Athletes meal
  3. Emotional eating - Eating based on your emotions or feelings
  4. Social eating - Gatherings
  5. Distracted eating - Eating while doing something.

Example: Choosing nutritious foods.

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13
Q

Types of Eating Disorder

A

Anorexia Nervosa
Bulimia Nervosa
Binge Eating

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14
Q

Sleeping Habits

A

6-8 hours of sleep

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15
Q

Stress Management

A

Stress is the body’s way of reacting to an external stimulus such as discomfort. Stress can be helpful to keep a person alert, but detrimental when not relieved. Stress-related tension may build up and consume a person. A negative stress reaction is referred to as distress.

Example sentence: Stress can impact both physical and mental health.

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16
Q

Physical Activities Mechanism in Coping with Stress

A

Keeping your body physically active can help improve overall disposition, increase the release of endorphins, and offer meditation-like qualities. Exercise can also reduce the fight or flight response triggered by stress.

Additional information: Endorphins are chemicals secreted from the brain and nervous system.

17
Q

Mood Booster

A

Engaging in physical activity can improve moods, make us feel better, increase self-confidence, and reduce stress. Exercise can improve cognitive function and quality of sleep.

Example sentence: Regular exercise has been shown to boost mood and reduce stress levels.

18
Q

Endorphin Release

A

Participating in physical activity can result in an increase in endorphin levels. Endorphins are chemicals or neurotransmitter hormones that are secreted from the brain and nervous system, activating the body’s opiate receptors for analgesic properties.

Example sentence: Exercise can lead to the release of endorphins, which are known as ‘feel-good’ hormones.

19
Q

Mind Stimulator

A

Exercise can be a form of meditation, allowing our mind to focus on solutions to stress.

Example sentence: Physical activity can help clear the mind and improve mental clarity.

20
Q

Reduction of Fight or Flight Response

A

Physical activity metabolizes hormones triggered by stress, processing these chemicals and reducing cortisol levels. Once metabolized, hormone levels return to homeostasis, improving internal conditions of the body for balance and stability.

Example sentence: Exercise helps reduce the body’s fight or flight response and promotes relaxation.

21
Q

Principles of Physical Activity

A

Overload Principle: Doing ‘more than normal’ for improvement to happen. Additional load must be added for skeletal muscles to get stronger.
Principle of Progression: Gradual increase in exerting effort or load for safe and effective results.

Example sentence: Following the principles of physical activity can lead to better fitness outcomes.

22
Q

Principle of Specificity

A

This suggests that overloading must specifically train a desired body part for it to improve.

23
Q

Principle of Reversibility

A

Development of muscles will take place if regular movement and execution is done, and if activity ceases, it will be reversed.

24
Q

F.I.T.T. PRINCIPLE - Frequency

A

The frequency of exercise refers to number of times a physical activity is done in each week.

25
Q

F.I.T.T. PRINCIPLE - Intensity

A

The rate at which the activity is performed is called Intensity.

26
Q

F.I.T.T. PRINCIPLE - Type

A

The type of activity is determined by following the principle of progression and specificity.

27
Q

F.I.T.T. PRINCIPLE - Time

A

Time is the duration or the length of session of a physical activity.

28
Q

RHR

A

RESTING HEART RATE

RHR is the heart rate when at complete rest

29
Q

MHR

A

MAXIMUM HEART RATE

MHR can be calculated using the formula: MHR = 207 - (0.7 X AGE)

30
Q

HRR

A

HEART RATE RESERVE

HRR is calculated by subtracting RHR from MHR: HRR = MHR - RHR

31
Q

30% TRAINING INTENSITY

A

30% TRAINING INTENSITY = MHR X .30 + RHR

Formula to calculate training intensity at 30%

32
Q

40% TRAINING INTENSITY

A

40% TRAINING INTENSITY = MHR X .40 + RHR

Formula to calculate training intensity at 40%

33
Q

60% TRAINING INTENSITY

A

60% TRAINING INTENSITY = MHR X .60 + RHR

Formula to calculate training intensity at 60%

34
Q

85% TRAINING INTENSITY

A

85% TRAINING INTENSITY = MHR X .85 + RHR

Formula to calculate training intensity at 85%

35
Q

RPE

A

RATE OF PERCEIVED EXERTION

RPE is calculated as Heart Rate divided by 10

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