UNIT 2: ACTIVE LIVING

Question 1

define active living, and describe the overall benefits of regular physical activity.

Answer 1

Active living refers to a lifestyle that incorporates regular physical activity into daily routines. This involves engaging in moderate to vigorous exercise, such as walking, jogging, cycling, or sports, to maintain good health and well-being.

The overall benefits of regular physical activity include improved cardiovascular health, increased strength and flexibility, weight management, reduced risk of chronic diseases, enhanced mood, and better quality of sleep.

Question 2

list barriers to physical activity.

Answer 2

top 5 for both most active and least active people:

-Lack of time
-Lack of interest
-illness/disability
-lack of energy
-cost

Question 3

describe the Canadian Physical Activity Guidelines (PHAC 2012) and discuss parameters such as recommended frequency, intensity, duration, and type of activity.

Answer 3

The guidelines are used to help Canadians move toward healthier lifestyles.

• Accumulate 150 minutes per week of moderate-intensity physical activity or 90 minutes per week of vigorous-intensity physical activity in periods of at least 10 minutes in duration. These recommendations are associated with marked reductions in chronic disease.
• Include resistance activities on 2-4 days per week as musculoskeletal fitness is associated with improved health outcomes.
• Incorporate flexibility activities on 4-7 days per week to enhance mobility.

Question 4

outline the components of an aerobic exercise program, and describe how to determine the proper frequency, intensity, and duration of exercise.

Answer 4

Components of an Aerobic Exercise Program:

1. Warm-up: 5-10 mins of low-intensity activity.
2. Aerobic Activity: 150 mins/week of moderate or 75 mins/week of vigorous intensity.
3. Cool-down: 5-10 mins of gradual intensity reduction.
4. Stretching: End with stretching exercises.

Determining Proper Frequency, Intensity, and Duration:

1. Frequency: 3-5 days per week.
2. Intensity: Moderate (able to talk but challenging) or vigorous (difficult to talk).
3. Duration: 30-60 mins for moderate, 20-30 mins for vigorous, or break into short 10-min sessions.

Question 5

list the different stretching exercises designed to improve flexibility.

Answer 5

1. static stretching: involves a gradual stretch held for a short time (10 to 60 seconds).
2. PNF (proprioceptive neuromuscular facilitation) : your own body, a partner, gravity, or a weight serves as an external force or resistance to help your joints move through their range of motion.
3. Ballistic stretching : characterized by rapid bouncing movements, such as a series of up-and-down bobs as you try again and again to touch your toes with your hands.

Question 6

describe muscle resistance programs, and identify the types of muscle contractions and the primary muscle groups to exercise.

Answer 6

Muscle resistance programs involve using external resistance, such as weights or resistance bands, to challenge and strengthen muscles. There are three types of muscle contractions:

1. isotonic:
   a. Concentric: Muscle shortens as it contracts, e.g., lifting a weight during a bicep curl.
   b. Eccentric: Muscle lengthens as it contracts, e.g., lowering the weight during a bicep curl.
2. Isometric: Muscle contracts without changing length, e.g., holding a plank position.

Question 7

Describe the primary muscle groups to exercise.

Answer 7

Primary muscle groups targeted include:

-Upper body: Biceps, triceps, chest, back, shoulders.
-Lower body: Quadriceps, hamstrings, glutes, calves.
-Core: Abdominals and lower back muscles.

Question 8

distinguish between muscular strength and endurance.

Answer 8

Muscular strength refers to the force within muscles; it is measured by the absolute maximum weight that a person can lift, push, or press in one effort.

Muscular endurance is the ability to perform repeated muscular effort; it is measured by counting how many times a person can lift, push, or press a given weight.

Question 9

identify common fitness injuries, and describe how they can be prevented.

Answer 9

The most common injuries occur during sports or exercise. They include sprains, contusions, concussions, fractures, and muscle strains.

Question 10

describe sedentary behaviour and its health implications.

Answer 10

Sedentary behaviour refers to a group of behaviours that occur during times one is awake and while sitting or lying down.

Prospective studies have found consistent evidence that sedentary behaviour in adults is associated with an increased risk of type 2 diabetes, cardiovascular disease, and death from all causes

Question 11

design a basic personal active living program.

Answer 11

Personal Active Living Program:

Cardiovascular Exercise: 30 minutes of brisk walking, jogging, or cycling, 5 days a week.

Strength Training: 2-3 days a week, include exercises for major muscle groups using bodyweight or resistance bands.

Flexibility: Stretching exercises after each workout for 5-10 minutes.

Active Breaks: Take short breaks every hour during sedentary activities to stand up, stretch, or walk around.

Active Hobbies: Engage in fun physical activities like dancing, swimming, or gardening on weekends.

Sleep: Aim for 7-9 hours of quality sleep each night to support recovery and overall well-being.