PHYSICAL ACTIVITY

Question 1

Physical activity is any muscle-driven movement that requires energy, including leisure, transport, or work. Muscle contractions drive this movement, with both moderate and vigorous intensities boosting health.

Answer 1

WORLD HEALTH ORGANIZATION (WHO)

Question 2

Provides significant heart, body, and mental health benefits; helps prevent/manage diseases like heart disease, cancer, and diabetes; reduces depression and anxiety; boosts cognitive skills; supports healthy youth development; enhances well-being and quality of life.

Answer 2

BENEFITS OF PHYSICAL ACTIVITY

Question 3

Adults should aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity weekly, or a combination of both. For added benefits, increase moderate-intensity activity to 300 minutes per week. Muscle-strengthening exercises for major muscle groups should be performed on two or more days a week, like push-ups or squats.

Answer 3

Adults aged 18–64 years

Question 4

you do them as part of your daily life. Best results when you do them on all or most days of the week.

Answer 4

Moderate physical activities or “lifestyle activities”

Question 5

VPA’s are good for building cardiorespiratory endurance or stamina.

Answer 5

Vigorous aerobics

Question 6

done at least 20 min 3x/week

Answer 6

Vigorous sports and vigorous recreation

Question 7

strength, muscular endurance and power; flexibility

Answer 7

Muscle fitness exercises

Question 8

refers to physical activity that is done with the specific purpose of building physical fitness.

Answer 8

Exercise

Question 9

2 basic ways to measure exercise intensity:

Answer 9

Perceived Exertion
Heart rate

Question 10

How you feel’. Exercise intensity is a subjective measure of how hard physical activity feels to you while you’re doing it.

Answer 10

Perceived Exertion

Question 11

offers a more objective look at exercise intensity. In general, the higher your heart rate during physical activity, the higher the exercise intensity.

Answer 11

Heart rate

Question 12

physical activity generally raises your heart rate and causes some sweeting, allowing you talk but not sing comfortably.
Ex. Brisk walking, dancing or gardening

Answer 12

Moderate Intensity

Question 13

Physical activity significantly increases your heart rate breathing, making it hard to talk without pausing for breath.
Ex. Running, swimming or playing soccer

Answer 13

Vigorous Intensity

Question 14

1. Frequency
   Definition: How often you train?
   Considerations:
   Maintain health – 30 min moderate 3x/week
2. Intensity
   Definition: How hard you train?
   Considerations:
3. Heart rate
4. Maximum heart rate
5. Training zones – aerobic, anaerobic
6. Time
   Definition: How long you train for?
   Considerations: Time is based on the intensity and the type of exercise
7. Type
   Definition: What type of training
   you do?
   Considerations: Depends on a specific skills or fitness goal. Cardio, muscular strength…

Answer 14

FITT

Question 15

It warms up the muscles and lubricates the joints for easier movement, accelerates the heart rate, and raises body temperature, making muscles, tendons, and ligaments more pliable. It enhances blood flow to the muscles and heart, improving oxygen and glucose delivery for energy and reducing the risk of exercise-induced cardiac issues. Overall, it prepares the cardiovascular system for workout demands.

Answer 15

WARM UP

Question 16

Main Benefits: Injury prevention and Performance improvement
Duration: 5 – 10 minutes
5 minutes – light aerobic warm-up. Ex. Jogging,
slow biking… and should be done at “talk test
pace”
5 minutes – dynamic stretching (an active
movement taking your body through range of
motion)
Ex. Jumping Jacks, shoulder circles, arm
circles, inch worm, etc.
Indications: Heart rate is a good indicator for judging the effectiveness of you warm-up.

Answer 16

WARM UP BENIFITS

Question 17

Strength/Resistance Training
Endurance Training
Aerobic
Balance
Flexibility

Answer 17

TRAINING

Question 18

Cooling down is essential to prevent blood from pooling in the extremities, which can lead to lightheadedness, nausea, or fainting if stopped abruptly. Engaging in light activities like walking, slow jogging, or easy swimming enhances recovery after intense exercise.

To ensure a proper cool-down, monitor your heart rate; it should return to recovery levels, which varies based on workout intensity and individual fitness. Generally, less fit individuals take longer to recover than those in better shape.

A cool-down should also include full-body flexibility exercises. A simple five-minute jog followed by static stretching helps gradually lower your heart rate and eliminate waste products like lactic acid, reducing muscle soreness post-exercise.

Answer 18

COOL DOWN