U2C6L2: Benefits of Physical Activity

Question 1

Physical Fitness

Answer 1

Your ability to perform various activities without excessive fatigue or injury.

Question 2

Metabolism

Answer 2

The way the food you eat is converted into energy.

Question 3

Aerobic Exercise

Answer 3

Moderate to vigorous activity that requires large amounts of oxygen; improves the cardiorespiratory system.

Question 4

Anaerobic Exercise

Answer 4

Intense physical activity that requires little oxygen but uses short bursts of energy.

Question 5

Cross Training

Answer 5

A form of exercise where you switch between different exercises to build up different aspects of your fitness.

Question 6

Muscle Strength

Answer 6

The most force you can exert or weight you can lift at one time.

Question 7

Muscle Endurance

Answer 7

The ability of a muscle to repeatedly exert a force over a prolonged period.

Question 8

List and explain the 3 benefits of physical activity.

Answer 8

• Physical benefits: your body is healthier (manage weight, strengthen heart and lungs, improve sleep)
• Academic/Emotional benefits: you feel better and do better in school (feel more alert and energetic, reduce stress, learn new things)
• Social benefits: you meet and interact more with others (engage in enjoyable activities, meet and interact with new people, share goals and achievements with others)

Question 9

What are the steps to increasing your level of fitness and starting a new fitness program?

Answer 9

1. Acknowledge that fitness is important for well-being.
2. Choose activities you enjoy.
3. Just do it; move more.

Question 10

What are the two types of exercise and some examples?

Answer 10

• Aerobic: moderate/vigorous and requires large amounts of oxygen (running, biking, swimming)
• Anaerobic: intense physical activity that requires little oxygen (sprinting, weightlifting, gymnastics)

Question 11

What are the elements of fitness?

Answer 11

• Aerobic capacity
• Muscle strength and endurance
• Flexibility

Question 12

What are the 3 stages of exercise?

Answer 12

1. Warm up: low pace to loosen muscles and get heart rate up
2. Workout: comfortable level then work up gradually
3. Cool down: slow body down at slow, easy pace

Question 13

Explain the element of aerobic capacity.

Answer 13

It is the ability of your heart/lungs to supply oxygen to your muscles and it’s important in many types of exercise (running, biking). Pace yourself gradually and improve by exercising at least 60 min per day. Exercises that build aerobic capacity are:
- Walking/jogging/running: start slow and increase pace
- Swimming: work up to 20 min and swim at steady pace with different strokes
- Jumping rope: build up ability while raising feet right amount to guard joints

Question 14

Explain the element of muscle strength and endurance.

Answer 14

The most force you can exert/lift at one time; repeatedly exert a force over again (both go hand in hand). Three basic strengthening exercises are:
- Push-ups: strengthen arms/chest
- Curl-ups: abdominal muscles
- Step-ups: leg muscles

Question 15

Explain the element of flexibility.

Answer 15

Ability for your joints to move easily through range of motions and you can easily bend/turn/stretch. Improve flexibility through regular stretching exercises and warm up gradually.

Question 16

What are two things you should do when developing your fitness plan?

Answer 16

• Write down all scheduled activities (team practices, drill practices, gym).
• Pencil in a variety of activities that are balanced and flexible for change.

Question 17

What are some ways you can monitor your progress?

Answer 17

• Keep an exercise log/journal.
• Notice improvement after a few weeks, and feel better overall.
• Evaluate your goals if you don’t notice changes in a timely manner.
• Measure your resting heart rate, which should be low if you exercise (72-84 bpm).