Unit 1

Question 1

Define wellness

Answer 1

An optimal quality of life, including intellectual, social, emotional, spiritual and physical components

Question 2

Physical fitness

Answer 2

The body’s ability to function efficiently, to resist disease and illness and to accomplish daily activities with ease and agility

Question 3

What are the 5 dimensions of wellness

Answer 3

Physical, emotional, spiritual, mental and social

Question 4

What are the 5 components of physical fitness

Answer 4

Cardio respiratory fitness, muscular strength, muscular endurance, flexibility, body composition

Question 5

What are the benefits of physical fitness

Answer 5

Manage stress, increase energy, reduce anxiety, relieve depression, improve sleep, improve quality of life, improve physical performance, weight control, reduce risk of injury

Question 6

Physical fitness reduces the risk of:

Answer 6

Coronary heart disease, type 2 diabetes, obesity, osteoporosis, colon cancer, hypertension and stoke, depression

Question 7

Controllable risks factors of health

Answer 7

Smoking, diet, stress, physical activity

Question 8

Uncontrollable risks of health

Answer 8

Genetics, gender, age, environment

Question 9

Define physical activity

Answer 9

Any bodily movement produced by skeletal muscles that requires energy expenditure including activities undertaken while working, playing, carrying out household chores etc

Question 10

Define exercise

Answer 10

Planned, structured, repetitive activity that aims to improve or maintain one or more components of physical fitness

Question 11

Physical fitness requirements for 0-4 years

Answer 11

180 mins of physical activity at any intensity spread throughout the day

Question 12

Physical fitness requirements for 5-17 years

Answer 12

60 mins a day of moderate to vigorous physical activity. Vigorous activity 3 days per week. Muscle/ bone strengthening at least 3 days per week

Question 13

Physical fitness requirements for 18- 64+ years

Answer 13

150 mins per week of moderate to vigorous physical activity in bouts of greater than or equal to 10 mins. Muscle/ bone strengthening at least 2 days per week

Question 14

Barriers to physical fitness

Answer 14

Lack of time, lack of money, programs don’t fit needs, lack of facility or access, boredom, too much too soon, psychological/ emotional barriers, lack of knowledge and skill, cultural and societal reasons

Question 15

Define active living

Answer 15

A way of life in which physical, social, mental, emotional and spiritual activities are valued and are integrated into daily living

Question 16

How RA can find solution to barriers: lack of time

Answer 16

Make fitness functional ie walking or cycling to work, short increments of movement throughout the day

Question 17

How RA can find solution to barriers: lack of money

Answer 17

Discount for lower income families at some municipal facilities, volunteers can receive a fitness pass exchange for services, outdoor activities are free, at home activities.

Question 18

How RA can find solution to barriers: programs don’t meet needs

Answer 18

Example: beginners, elderly, physically challenged. Communicate needs to the facility

Question 19

How RA can find solution to barriers: lack of facility or access

Answer 19

Exercise outdoors or at home, Internet/ video workouts are very common

Question 20

How RA can find solution to barriers: boredom

Answer 20

Exercise in groups, use social media to keep up motivation

Question 21

How RA can find solution to barriers: too much too soon

Answer 21

Focus on realistic short- term goals, get help to determine timelines and progressions

Question 22

How RA can find solution to barriers: psychological barriers

Answer 22

Often can be overcome after 6-8 weeks, provide motivation and support to achieve this timeline

Question 23

How RA can find solution to barriers: lack of knowledge and skill

Answer 23

Education about facts that exercise should not hurt, and when implemented properly will not cause injury, dispel myth of “no pain, no gain”, brainstorm to determine which type of exercise the client may find most enjoyable, March their strengths/ aptitudes to their exercise program

Question 24

How RA can find solution to barriers: cultural and social reasons

Answer 24

Education, peer mentoring, use of social media

Question 25

4 stages in the change model

Answer 25

Pre-contemplation, contemplation, preparation, maintenance

Question 26

Stages of change model: stage one pre-contemplation

Answer 26

Person is resistant to change, denies a problem.

Strategy: raise awareness without threatening, identify self efficacy and self esteem issues

Question 27

Stages of change model: stage 2 contemplation

Answer 27

Person has the intent to act

Strategy: identify barriers, seek options on how to overcome.

Question 28

Stages of change model: stage 3 preparation

Answer 28

Person is open to suggestions, is ready for action and goal setting.
Strategy: goal setting, set “smart” goals specific, measurable, action orientated, realistic, time

Question 29

Stages of change model: stage 4 maintenance

Answer 29

Person engages in healthy lifestyle habits

Strategy: keep individual excited about their behaviour change, continue support