Quiz #1

Question 1

How much an adult have to spend time in moderate intensity aerobic PA per day and how many time a week?

Answer 1

30min/day and 5x/week

Question 2

What is the minimum session a week for an adult to maintain S&C?

Answer 2

2x/week

Question 3

What is the effect of more intensity and longer duration vs less intensity and less duration?

Answer 3

The more = greater benefits

Question 4

What are 4 benefits (increasing) in the improvement of cardiovascular and respiratory function?

Answer 4

1- increase maximal oxygen uptake
2- increase capillary density
3- increase exercise threshold for the accumulation of lactate
4- increase exercises threshold for the onset of disease signs

Question 5

What are 3 benefits (decrease) in the improvement of cardiovascular are respiratory function?

Answer 5

1- decrease minute ventilation at submaximal intensity
2- decrease myocardial oxygen cost for given submaximal intensity
3- decrease heart rate and blood pressure at submaximal intensity

Question 6

What are the 5 benefits in the reduction in cardiovascular disease risk factors

Answer 6

1- reduce systolic-diastolic pressure (blood pressure)
2- reduce total body fat and inta abdominal fat
3- reduce insulin needs: improve glucose tolerance
4- reduce blood platelets adhesiveness and aggregation
5- reduce inflammation

Question 7

What are the benefits associated with morbidity and mortality?

Answer 7

PA = lower death rate and cardiovascular disease

Question 8

What are other benefits associated with PA (5)?

Answer 8

1- reduce anxiety and depression
2-improve cognitive function
3-enhance feeling of well being
4- enhances life quality
5- improve sleep quality and efficiency

Question 9

Why PA reduce the risk of anxiety and depression (2)?

Answer 9

1- exercises divert you from what cause your anxiety
2- getting your heart rate up changes brain chemistry, increasing the availability of important anti-anxiety neurochemicals. (Serotonin and GABA)

Question 10

What is SPARK stand for?

Answer 10

Space
Pursue
Attract fun
Rebel
Keep at it

Question 11

What is considered fake fun?

Answer 11

Junk food of the fitness industry easy dopamine like social media

Question 12

What is considered true fun? 3

Answer 12

Playfulness
Connexion
Flow

Question 13

What are the effect of detraining after 3 days?

Answer 13

You lose VO2 max

Question 14

What are the effects of detraining after one week?

Answer 14

You lose endurance

Question 15

What are the effects of detraining after 10 days?

Answer 15

You lose strength

Question 16

What are the effects of detraining after 2-3 weeks?

Answer 16

You lose speed

Question 17

What are the effects of diet after 2-3 months?

Answer 17

You lose movement patterns

Question 18

What are the 4 most common exercises-related complications?

Answer 18

1-exercise intensity
2- nature of the activity
3-pre-existing condition
4- musculoskeletal anomalies

Question 19

What are 3 characteristics associated with exercise intensity?

Answer 19

1- load % or kg
2- RPE
3- intent m/s

Question 20

What are 3 characteristics associated with the nature of the activity?

Answer 20

1- type of the sport
2- new activity (movement)
3- taking risk

Question 21

Where 2 characteristics associated with pre-existing condition?

Answer 21

1- previous injuries
2-BMI

Question 22

What are 3 characteristics associated with musculoskeletal anomalies?

Answer 22

1- motor control (how you move)
2- ROM (flexibility/mobility)
3- muscular asymmetry (side bigger = overcompensating)

Question 23

What HMAP stand for during the warm up?

Answer 23

Heat
Mobility
Activation CNS
Prime

Question 24

What are 4 qualities to decrease the risk of injury during PA and to be in the golden zone of improvement?

Answer 24

1- warm up
2- progression
3- frequency
4- monitor your symptoms

Question 25

How long does it take to adopt a new habit?

Answer 25

21 days

Question 26

What is the meaning of epidemiology?

Answer 26

It’s the study of determinants affecting health and disease over a population

Question 27

What SWOT stand for?

Answer 27

Strength
Weakness
Opportunities
Threat

Question 28

What is the effect size?

Answer 28

It gives information about the strength of the correlation between two variables in a population ex; both red meat and cigarettes are bad for you but red meat is way better than cigarettes but to inflammation are facts.

Question 29

What is the difference between validity and reliability?

Answer 29

Validity refers to the accuracy of a measure and Reliability refers to the consistency of a measure.