Physical Activity

Question 1

Physical Exercise

Answer 1

Structured activity (e.g. going to the gym 3x/week) performed consistently as a means of enhancing or maintaining any or all of the five health-related components of fitness.

Not all activity needs to be structured, in fact most beginners need more non structured exercise in their life this can be more beneficial than trying to go to the gym twice a week.

Question 2

Physical Activity

Answer 2

Non-structured activity (e.g. walking) that causes one’s body to move; it may involve a combination of health-related, skill-related or fitness-related activities

Question 3

Physical Fitness

Answer 3

The measurable physical state of the body at any distinct point in time; it addresses one or more of the following components: cardiovascular, muscular strength and endurance, flexibility and body composition

Question 4

Physically Fit

Answer 4

The calibre or quality of one’s physical state in relation to each of the five components of fitness

Question 5

Health Risk Factors (need to know)

Answer 5

Health items used to measure the level of risk one is at for incurring illness.

Risk factors Under Your Control (need to know) And Solutions:

• Physical inactivity (Get active)
• Smoking (Clinical attention)
• Hypertension (Medical attention and physical activity)
• High blood lipids (Medical attention and physical activity)
• Obesity (Clinical attention and physical activity)
• Poor nutrition (Clinical attention and physical activity)

Not Under Your Control
* Aging
* Gender
* Heredity/genetic blueprint

Question 6

5 Health-Related Components of Fitness (need to know)

Answer 6

Five fitness components used to measure one’s present physical state; these include: cardiovascular, muscular strength and endurance, flexibility and body composition

Question 7

6 Skill-Related Components of Fitness

Answer 7

Components of fitness used to measure one’s present ability to perform a variety of non-health-related categories; these include: agility, coordination, reaction time, speed, power and balance

Question 8

Hypokinesis

Answer 8

Low level (hypo) of movement (kinesis) or activity; sedentary

Question 9

Holistic Approach

Answer 9

a planning approach that encompasses all factors or components affecting the WHOLE person and not just one area (i.e. mind, body, spirit) factors used to determine one’s level of risk in terms of her/his health

Question 10

Wellness

Answer 10

An integration and reflection of our mental, social, emotional, spiritual and physical states; it indicates our sense of well-being and our ability to function productively

Question 11

Willingness

Answer 11

A measure of one’s level of interest, motivation, desire and intention to perform a given task or pattern

Question 12

Motivation

Answer 12

A measure of one’s intention to engage in an activity; it is driven by an underlying internal or external stimulus such as fear, ego, desire, praise, etc.; it indicates one’s desire to get involved

Question 13

Holism

Answer 13

The treatment of any personas a whole integrated system; especially in medicine, the consideration of the complete person, both physically and psychologically, in the treatment of a disease

Question 14

Muscular Strength

Answer 14

The capacity of muscular systems to produce, and withstand a single maximal lift (e.g. 1RM) without injury

Question 14

Cardiovascular Fitness

Answer 14

The capacity of the heart and blood vessels to deliver oxygen and remove carbon dioxide to the tissues/cells of the body

Question 15

Muscular Endurance

Answer 15

The capacity of muscles to: sustain repeated repetitions of a movement (e.g. most chin-ups)
hold a particular position for an extended period of time (hanging from a bar)

Question 16

Flexibility

Answer 16

The distance or range of motion (ROM) a joint is capable of moving through

Question 17

Body Composition

Answer 17

The categorization of human body tissue into separate subdivisions: fat mass & lean mass: muscles, bones, blood…basically everything else.

Question 18

How to calculate Body Fat Percentage (need to know)

Answer 18

The proportion or ratio of one’s current fat mass to lean mass as compared to one’s ideal ratio. There are several ways of determining one’s body composition and proportion:
Underwater weighing
Subcutaneous (under the skin) fat thickness
Formulae such as: Body Mass Index (BMI – see example below), waist-to-hip ratio, sum of skinfolds, etc.
Electronic devices

Question 19

Benefits of a Healthy Lifestyle (need to know)

Answer 19

*Stabilized blood pressure
*Control of Hypertension
*Improved body composition ratios i.e. fat to lean tissue
*Lower risk for cardiovascular disease
*Improved muscular strength and endurance
*Enhanced self-image
*Enhanced self-confidence
*Enhanced feeling of well-being
*Improved stress management
*Enhanced body awareness

Question 20

What is S.A.I.D?

Answer 20

It stands for Specific Adaptation to an Imposed Demand. The body has the ability to react and respond to stress imposed on it. The body will only adapt to the specific stress imposed on it. Once the body has adapted, no further gains are made; this is known as reaching a “plateau”. In order to improve we must break through this plateau. For example:

Elite swimmers are NOT elite runners
Stretching the hamstrings does NOT improve quadriceps flexibility

Question 21

Progressive Overload

Answer 21

To break through a plateau, the body must experience an intensity or overload that is greater than what it is used to. This needs to be done gradually so that the body can adapt. For example:

Biceps curl with 10 lbs, increased to 12.5 lbs
Treadmill run increased from 10 minutes to 11 minutes

Question 22

What is the FITT Principle?

Answer 22

It stands for Frequency, Intensity, Time and Type. Every activity follows this concept.

In resistance training, intensity is the weight lifted; Time is the set X rep.
In cardio, intensity is the speed, incline and workload level; Type is the activity or equipment used
In flexibility, intensity is the degree of stretch; Type is PNF (see flexibility chapter)

Question 23

4 Benefits of Physical Activity for Older Adults

Answer 23

o Enhanced physical function and independent living
o Reduced risk of falls and injuries from falls
o Prevention or mitigation of functional limitations
o Effective therapy for many chronic diseases

Question 24

BMI is a measure of:

Answer 24

Kg over M2 to classify a client’s weight category.