Physical Activity & Fitness

Question 1

If you don’t use it you lose it

Answer 1

All parts of the body which have a function if used in moderation and exercised in labors in which each is accustomed, become thereby healthy, well developed and age more slowly; but if unused and left idle they become liable to disease, defective in growth and age quickly”.
-Hippocrates, 400 B.C.

Question 2

Physical Activity:

Answer 2

Any body movement carried out by the skeletel muscles and requiring energy a continuum

Question 3

Physical Fitness:

Answer 3

The body’s ability to respond or adapt to the demands and stress of physical effort.

Question 4

Exercise:

Answer 4

Planed structured respective movement intended to improve or maintain physical fitness

Question 5

5 Components of Health-related fitness

Answer 5

Cardiorespiratory Endurance
Muscular Strength
Muscular Endurance
Flexibility
Body Composition

Question 6

Cardiorespiratory Endurance

Answer 6

Ability to perform prolonged, large-muscle exercise at moderate to high intensity.
Depends on:
Lungs…
Heart…
Nervous system & blood vessels…
Muscles…
Improved by aerobic/endurance training

Question 7

Muscular Strength

Answer 7

Amount of force a muscle can produce with a single maximal effort.
Depends on:
Muscle cells…
Nerves…
Maintaining strength & muscle mass is critical for healthy aging… Why?
Improved by weight-training

Question 8

Muscular Endurance

Answer 8

Ability of a muscle or group of muscles to remain contracted or contract repeatedly for a long time.
Depends on:
Muscle cells….
Muscles….
Blood supply…
Developed by stressing muscles with greater load (weight) than they are used to

Question 9

Flexibility

Answer 9

Ability to move joints through entire range of motion.
Depends on
Joint structure
Connective tissue…
Nervous system…
Activity
Inactivity causes joints to stiffen with age
Improved by stretching
Depends on factors such as age, sex, posture, bone spurs, amount fat / fat-free mass

Static flexibility - slowly stretching a muscle and holding the stretched position

Dynamic flexibility - ability to move a joint quickly & fluidly through entire range of motion with little resistance

Question 10

Body Composition

Answer 10

The proportions of fat, muscle, bone and water in the body.
Healthy body composition involves a high proportion of fat-free mass
Improved through diet & exercise, including weight-training

Question 11

6 Components of Skill-related fitness

Answer 11

Speed:
Power:
Agility:
Balance:
Coordination:
Reaction Time:

Question 12

Speed:

Answer 12

ability to perform a movement in a short time

Question 13

Power:

Answer 13

ability to exert force rapidly strength and speed

Question 14

Agility:

Answer 14

ability to change bodys position quickly and accurate

Question 15

Balance:

Answer 15

ability to maintain equilibrium while moving or stationary

Question 16

Coordination:

Answer 16

ability to proform motor tasks accurately and smoothly using body movements and the senses

Question 17

Reaction Time:

Answer 17

ability to respond quickly to a stimulus

Question 18

Sedentary Behaviour

Answer 18

Any waking behaviour characterized by an energy expenditure ≤1.5 METs while in a sitting or reclining posture.

Question 19

Inactive

Answer 19

Performing insufficient amounts of MVPA (i.e. not meeting PA guidelines

Question 20

18 - 64 years

Answer 20

150min per week light activity
7 to 9 h of sleep consistent wake up times
less than 8 hours of screen
no more than 3 h of recreatoinal screen time
break up sitting time

Question 21

65+ years

Answer 21

150min per week light activity
7 to 8 h of sleep consistent wake up times
less than 8 hours of screen
no more than 3 h of recreatoinal screen time
break up sitting time

Question 22

5-17 years

Answer 22

60min per day light activity
9 to 11 h of sleep consistent wake up times
less than 8 hours of screen
no more than 3 h of recreatoinal screen time
break up sitting time

Question 23

<1 years

Answer 23

14 - 17 h of sleep
tummy time 30min
zero screen time

Question 24

1-2 years

Answer 24

11 to 14 sleep
180min of activity per day
less 1 h of screen time

Question 25

3-4 years

Answer 25

10 to 13 sleep
180min of activity per day
less 1 h of screen time

Question 26

F.I.T.T.

Answer 26

Frequency - 3-5 days per week
Intensity - 70 - 85% HR max (220 - age)
Time - 20 - 60min of continuous or intermittent (bouts of 10min) aerobic activity, depending on intensity.
Type - Any activity using large-muscle groups, that can be maintained continuously and rhythmic and aerobic.

Question 27

4 Principles of training

Answer 27

Specificity: Exercises are specific to the fitness components
Progressive Overload: Adaptation  Progression
Reversibility: Body also adapts in reverse… lose 50% of fitness improvements in just 2 months
Individual differences: Genetic differences in response to training

Question 28

Muscular Strength & Endurance

Answer 28

Isometric vs. Isotonic exercises?
Weight machines vs. Free weights?
All major muscle groups: About 8-10 exercises
Heavier weight, lower repetitions = Strength
Lighter weight, higher repetitions = Endurance
Must cause muscle fatigue: Progressive overload
Number of sets? Diminishing returns

Question 29

Resistance exercise:

Answer 29

Muscles exert a force against a significant amount of resistance

Question 30

Physical Activity & Health

Answer 30

Improved cardiorespiratory functioning
More efficient metabolism
Improved body composition
Improved Immune Function
Injury & Low-back pain Prevention
Improved Psychological & Emotional Wellness
↓ stress, anxiety, depression; ↑ self-image, self-efficacy, learning & memory; Enjoyment
Disease Prevention & Management

Question 31

Physical activity can reduce the risk of many chronic diseases

Answer 31

Coronary heart disease
Type 2 diabetes
Obesity
Osteoporosis
Colon & Breast cancer
Hypertension
Stroke
Arthritis
Increased resistance to mental fatigue
Manage stress more effectively
Reduces anxiety
Relieves depression
Improves sleep
Increases energy levels
Maintenance of a healthy body weight
Psychological well-being
Self-efficacy and self-esteem
Perceived quality of life

Question 32

PA & Obesity

Answer 32

Physical activity (inactivity) is associated with prevalence of obesity & weight gain.

Dietary modification may be necessary in addition to PA increases for optimal weight loss.

Is weight loss the only important thing for health?

Question 33

PA & CVD

Answer 33

Major risk factors: Smoking, Dyslipidemia, Hypertension, Diabetes, Obesity, Inactivity

PA offers direct & indirect protection against CVD

Question 34

physical inactivity to some cancers – which ones?

Answer 34

colon breast, prostate and reproductive

Question 35

Age at which peak bone mass achieved?

Answer 35

mid 20s

Question 36

PA & Type 2 Diabetes

Answer 36

Persons with type 2 diabetes are prone to heart disease, blindness, and severe problems of the nervous and circulatory systems
Exercise uses excess sugar for fuel, increases cell sensitivity to insulin, helps maintain lower body fat levels
Also an important component of treatment

Question 37

Sedentary Behaviour

Answer 37

On average, Canadian adults spend about 70% of their waking hours (or about 10 hrs/d) sedentary Colley et al, Health Rep, 2011: Canadian Health Measures Survey.

Direct influence on metabolism, bone mineral content, vascular health
Negative effects on blood lipids/cholesterol & decreases insulin sensitivity
Altered balance of bone formation & resorption