Physical activity

Question 1

Describe the health benefits of being physically active

Answer 1

- reduce cardiovascular disease, aerobic activity is good for your cardiovascular system and reduces risk. 
brain;
- reduces stress and improves mood
-decrease rick of depression and anxiety
inproves concentration
increases oxygen and nutrients to the brain
-improves cognitive function 
Lungs;
improves rispiritory capacity 
-improves ability to extract oxygen from the air
-Heart;
decrease heart disease 
-strengthens heart
increase volume of blood pumped to body 
Bones; 
increases bone density 
-strengthens bones 
-increases range of motion 
-reduces the pain and swelling oth arthritis 
muscles;
 increases muscle strength and iimproves endurance 
- reduces risk of metabolic syndrome and type 2 diabetes 
-reduce cancer 
-reduce osteoporosis 
improve weight management
improved immunity 
-

Question 2

Discuss the relationship between psychological disorders and physical
activity

Answer 2

it has been found that physical activity can increase mood, and decrease depression symptoms.
-associated with reducing anxiety, improve self-esteem or body image,
-frequent aerobic exercise leads to elevated mood, self esteem and prosocial behaviour.
-exercise-induced release of the body`s own natural opiates (endorphins) into the blood-stream, which produce a natural high, acting as a painkiller, and reducing the stress hormone cortisol.
stimulation of the release of catecholamines such as noradrenaline and adrenaline which counter any stress response and enhance mood.
-muscle relaxation, which reduces feelings of tension.
-help with cognitive decline resulting from aging or dementia, the increase cerebral blood flow could be what is helping. another study found physical activity to be more helpful then cognitive work.

Question 3

Distinguish between types of physical activity required for health,
physical fitness and performance

Answer 3

Health related physical activity;
-cardiovascular fitness
-muscle strength and endurance
-flexibility and body composition
allow you to perform moderate to vigorous intensities of physcial exercise on a regular basis without getting too tired and with energy left over to handle physical or mental emergencies.
performance related physcial activity
- skill-related components, invlove attributes that improve the ability to perform athletic tasks. These include; agility, coordination, power, speed and reaction time.

Question 4

Understand and use the FITT (frequency, intensity, time, and type)
principles for the health-related components of fitness

Answer 4

-frequency- refers to the number of times per week you need to engage in particular exercises to achieve the desired level of physical fitness in a particular component.
-intensity- refers to how hard you workout must be to achieve the desired level of physical firtness
- time or duration, refers to how many minutes or repetitions of an exercise are required at a specified intensity during any one session to attain the desired level of physical fitness for each component.
- Type, refers to what kind of exercise should be performed to improve the specific component of physical fitness
Example for cardiorespiratory endurance;
-frequency 3-5 days per week
-intensity 64%-96% of maximum heart rate
-time-20060 minutes
-types, any moderate to vigorous rhythmic, continuous activity

Question 5

Identify lifestyle obstacles to physical activity, ways to overcome them,
and methods to commit to getting physically fit

Answer 5

• eating correct amount of food to give your body energy and repair muscles
  -fluids, water is okay for exercise less then 1 hour, but for exercise longer then 1 hour and if sweat profusely the sports drink should be considered
  Injuries
  -traumatic, such as broken bones, torn muscles, ligaments, lacerations etc. see doctor.
  -overuse injuries, most often occur in repetitive activities such as running, cycling, swimming etc.
  factors such as overweight running mechanics and poor shoe ware contribute to overuse injury.
  more common, runners knee, shin splints, plantar fasciitis.
  -preventing, by getting proper gear and equipment, vary activities, appropriate foot ware, protective equipment,
  Exercising in extreme heat or cold increase chance of illness related to increased stress from temperature.
  RICE
  for injuries,
  rest, ice, compression and elevate.