Physical Activity

Question 1

Health effects of regular physical activity, including specific benefits of aerobic, strength, and flexibility training.

Answer 1

-aerobic: reduces the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, metabolic syndrome, stroke and certain types of cancer.
- strength: makes you stronger and fitter, protects bone health and muscle mass,helps keep the weight off for good, can help with chronic disease management
- flexibility: Fewer injuries. Once you develop strength and flexibility in your body you’ll be able to withstand more physical stress. …
Less pain. …
Improved posture and balance. …
A positive state of mind. …
Greater strength. …
Improved physical performance.

Question 2

Recommended minimal amount of moderate intensity physical activity for adults

Answer 2

• 150 min. (2.5 hrs.) per week of moderate intensity aerobic activity
• i.e. 30 min. brisk walk 5 x per week

Question 3

Negative effects of over training.

Answer 3

Poor quality, restless sleep
Fatigue
Lack of interest in physical training or daily activities
Depression
Muscle soreness that persists after a night’s rest
Injuries that don’t heal
Elevated resting pulse
Weight loss
Frequent infections
Low sex hormones & amenorrhea (in women)
Decreased performance in school, work, and/or exercise

Question 4

What are the different components of physical fitness?

Answer 4

• cardio-respiratory fitness
• muscular strength
• muscular endurance
• flexibility
• body composition

Question 5

What is target heart rate?

Answer 5

generally expressed as a percentage (usually between 50 percent and 85 percent) of your maximum safe heart rate.

Question 6

What are the FIT recommendations for strength training, and how do the principles of overload, recovery, and balance relate to these recommendations?

Answer 6

-F: > 2-3 days per week
I: mild discomfort
T: hold for 10-30 sec., repeat 2-3 times
NOTE:  Stretch when muscles are warm, AFTER a work out
-

Question 7

overload

Answer 7

Stimulus (weight/resistance) must be > accustomed load

Question 8

recovery

Answer 8

> 48 hours between work-outs for same muscle group

Frequency 2-3 x per week

Question 9

balance

Answer 9

Need to work ALL major muscle groups