Unit 2 Chapter 7

Question 1

Definition of Physical Activity

Answer 1

Anything that you do when you are not sitting or lying down
Household tasks, work movement, leisure activities, etc.

Question 2

6 components of fitness

Answer 2

motivation
cardiorespiratory fitness
body strength
endurance
flexibiltiy
body composition

Question 3

VO2 Max

Answer 3

max amount of O2 body consumes and uses for physical activity

Question 4

Target HR

Answer 4

training is effective once the exercise is within this rate. 60-80% max HR

Question 5

Endurance

Answer 5

Ability to move an object, including self, without being fatigued quickly
Aerobic and strength training activities

Question 6

Flexibility

Answer 6

Degree which you rotate, bend, and twist the body
Benefits the body well
Includes yoga and tai chi

Question 7

Body Composition

Answer 7

Relative amounts of fat-free mass (water, protein, minerals) and both essential and storage fat

Question 8

Body Fat percentage

Answer 8

percent of body weight attributed to storage and essential fat.

Question 9

Body fat percentage for males

Answer 9

10-20%

Question 10

Body Fat Percentages for Females

Answer 10

15-30%

Question 11

Bone density %

Answer 11

4%

Question 12

Calories per minute

Answer 12

1 calorie = 25 steps of walking

Question 13

METs

Answer 13

Metabolic Equivalents

Question 14

PAL

Answer 14

Physical Activity Level
Amount of energy expended per day above that required for basal metabolism

Question 15

FITT

Answer 15

Frequency, Intensity, Time, and Type

Question 16

Discuss exercising in hot and cold weather.

Answer 16

don’t excercise in too hot or cold weather

Question 17

4 types of physical activity tasks

Answer 17

Household tasks
Work-related movement
Leisure-time activities
Skill-based performance activities

Question 18

the chemical term for aerobic energy production.

Answer 18

oxidation

Question 19

MET activity levels

Answer 19

1 Met = approx 1.2 cal
Moderate Physical Activity = 3–6 METs
Vigorous Physical Activity = more than 6 METs

Question 20

Physical Activity Level

Answer 20

Sedentary = PAL less than 1.4
Moderate Physical Activity = 1.4–1.7
Vigorous Physical Activity = greater than 1.7

Question 21

How many calories should you burn a day?

Answer 21

120–300 calories/day or 600–1500 calories/week
Walk for 30–45 min/day (3–4 mi/hr)
3–4 RPE (rate of perceived exertion)
10,000 steps per day
Vigorous activity 3+ days a week for 20 minutes

Question 22

Cardiorespiratory fitness

Answer 22

The degree to which the body can supply sufficient fuel to produce sustained, effortful physical activity

aerobic training

Question 23

body strength

Answer 23

The ability of a muscle or a group of muscles to move an object, including your body.
Strength Training
pilates

Question 24

endurance

Answer 24

The ability to move an object, including yourself, without becoming quickly fatigued.

aerobic & strength training activities

Question 25

How often should you do yoga

Answer 25

30 minutes at a time, 2–3 times a week

Question 26

Low bone density

Answer 26

osteoporosis