Physical Activity

Question 1

Physical Activity

Answer 1

all leisure or no-leisure body movement from skeletal muscles leading to caloric expenditure

Question 2

Physical Fitness

Answer 2

extent the body can respond to increased physical demand without tiring

Question 2

5 Components of Physical Fitness

Answer 2

cardiorespiratory

muscular strength

muscular endurance

flexibility

body composition

Question 3

Exercise

Answer 3

planned, structured, and repetitive movements to improve fitness

Question 4

Muscular Strength

Answer 4

force a muscle can produce at maximum effort using muscle size (hypertrophy) or motor neuron activity

Stronger muscles lead to increased skeleton alignment/ posture, better sport performance

Question 5

Exercising Muscle Tissue

Answer 5

More muscle = high metabolism and energy consumption

Question 6

Benefits of Exercise

Answer 6

Increased digestion, metabolism, respiratory capacity, immunity, mood, mobility, life expectancy

Question 7

Protection Against Diseases: CVD & Stroke

Answer 7

stronger heart and blood pumping, lower BP

Question 8

Protection Against Diseases: Blood Cholesterol

Answer 8

high HDL, low heart rate

Question 9

Protection Against Diseases: T2 diabetes

Answer 9

increased insulin intake

decreased weight

Question 10

Protection Against Diseases: Others

Answer 10

Obesity

Some Cancer

Osteoporosis

Question 11

Risks of Exercise

Answer 11

traumatic injury, overuse injury, general overstress, temporary injury, sudden cardiac arrest, compulsive tendencies

Question 12

Exercise Recommendations

Answer 12

Age 5-12: 60 min/ day moderate-vigorous

Age 13-18: 60 min/ day moderate-vigourous

Age 18-65: 150 min/ week moderate-vigourous

Question 13

How many Canadian adults do 150 min/ week?

Answer 13

<20%

Question 14

Aerobically

Answer 14

Function with O2

Glucose + O2 -> H20 + CO2 +ATP

Question 15

Anaerobically

Answer 15

without O2

Glucose -> Lactic Acid + ATP

Question 16

FITT Principle

Answer 16

Type of Activity: fav aerobic activity

Frequency: 4-7 times/ week; ~2-day interval

Intensity: shorter bouts when increased activity levels, can increase over time

Time: 150 min/ week

Question 17

Flexibility

Answer 17

range of motion around joint

Question 17

Developing Muscle

Answer 17

Resistant exercise with balance on both sides and opposing muscle groups + rest days

Question 18

Isometric

Answer 18

force generation without movement (eg contracting abs)

Question 19

Isotonic

Answer 19

involve force and movement (eg any gym exercise)

Question 20

Static Stretching

Answer 20

safe in feeling tension and not pain

Go to limit of range of motion -> relax in stretch -> hold ~30 secs -> stretch a little further -> release

Question 21

5 Basic Principles of Training

Answer 21

Specificity

Overload

Progressive Overload

Reversibility

Individual Differences

Question 22

Specificity

Answer 22

specific adaptation to imposed demand

Question 23

Overload

Answer 23

to increase overall fitness, must challenge body beyond limits

Question 24

Progressive Overload

Answer 24

overload increases over time

Question 25

Reversibility

Answer 25

can lose ~50% of fitness progress in ~2 months if stop exercising

Question 26

Individual Differences

Answer 26

people respond differently to exercise (eg M>F)

Question 27

Prevention of Activity-Related Injuries

Answer 27

Medical evaluation if >35 & sedentary

Have good techniques & mobilization (eg LeBron)

Warm-up

Question 28

Warm-Up

Answer 28

stimulate joints to produce lubricating fluid; readies metabolism

Question 29

Signs of Overtraining

Answer 29

persistent pain (especially around the joint)

difficulty performing to standard

increased susceptibility to infection

generally tired, lack of energy or enthusiasm