Physical Activity

Question 1

Sedentary behaviour

Answer 1

Posture or activities that require little movement

Question 2

Definition of Physical Activity (time recommendation)

Answer 2

All leisure and non-leisure body movement produced by skeletal muscles that results in an increase in energy expenditure. Basically moving your bones and spending energy.

150 minutes of moderate-vigorous activity per week

Question 3

Types of PA

Answer 3

Exercise: Planned, structured, repetitive PA specifically aimed at improving physical fitness

Sport: A form of leisure-time PA that is planned, structured, and competitive

Active Living: A way of life, PA is valued and integrated into daily living

Question 4

Why do people do PA? (different components of fitness)

Answer 4

To improve fitness

Physical fitness: Ability to respond to routine physical demands with enough reserve energy to cope with a sudden challenge

• Cardio-respiratory (aerobic) fitness
• Muscular strength & Endurance
• Flexibility
• Body composition

Function fitness: Being fit to live your life

Performance fitness:

• Speed
• Agility
• Balance
• Reaction time
• Anaerobic power & capacity

Question 5

Benefits of PA

Answer 5

• Reduces blood pressure
• Improve lipoprotein profile
• Increase insulin sensitivity
• Prevents mild to moderate depressive disorders & anxiety
• Improve bone mass, muscle strength, and body composition
• Prolongs life

Question 6

Risks of PA

Answer 6

Acute injuries (sudden trauma; sprained ankle)
Chronic injuries (due to repetitive activity; tennis elbow)
General overstress
Dehydration
Overtraining
Sudden deaths due to CVD issues

Question 7

Anaerobic vs Aerobic exercise

Answer 7

Anaerobic (no oxygen):
Intense activities often improve strength power, speed, and muscle mass (Under 2 min); weight-lifting, sprinting

Aerobic (oxygen):
Moderate intensities for extended periods of time; long-distance running, cycling

Question 8

Muscle Strength and Endurance

Answer 8

Muscle Strength: Capacity to generate a large amount of force in a single contraction

Muscle Endurance: Ability to perform many repetitions with submaximal resistance

Question 9

Flexibility

Answer 9

Range of motion achievable, without injury, at a joint or series of joints

Static: Range of motion when a joint is passively moved and remains in a specific position. Recommended following cool down

Dynamic: Involves movement while stretching, gradually increasing range of motion
Recommended during warm-up

Question 10

Principles to follow when exercising (five)

Answer 10

Individual differences: Everyone is different (men vs women, age, exercise experience, etc)

Reversibility: You can lose as much as 50% of fitness improvements within two months of stopping exercise

SAID (Specific Adaptation to Imposed Demand): the body will adapt to particular type of activity or stress imposed upon it

Overload: Adaptation will only occur if system is stressed above normal capacity (needs to be progressive)

FITT (Frequency, Intensity, Time, Type of activity): Guideline for physical fitness