Week 3: Physical Activity Guidelines / Public Health 2

Question 1

What are the principles of exercise prescription?

Answer 1

F.I.T.T.
Frequency
Intensity
Time
Type

Question 2

What are the 8 components of fitness?

Answer 2

1. Ageing
2. Balance
3. Coordination
4. Flexibility
5. Cardiovascular endurance (aerobic)
6. Muscle endurance & strength
7. Explosive strength (anaerobic power)
8. Reaction time

Question 3

What is meant by “frequency”?

Answer 3

Number of training sessions completed over a period of time, usually per week.

Question 4

What is meant by “intensity”?

Answer 4

How hard you will train.
Measured in…
- Power output (PO)
- Heart rate (HR)
- Speed (kmph)
- Weight
- Rating of perceived exertion (RPE)

Question 5

What is meant by “time”?

Answer 5

How long you will train for.

Question 6

What is meant by “type”?

Answer 6

Selecting a training method to improve on a specific component of fitness.

Question 7

What is meant by “progressive overload”?

Answer 7

In order to progress, training needs to be demanding enough to cause the body to adapt, improving performance.

Fitness will only be improved by training more than you usually do (i.e., by tweaking frequency, time, and intensity).

Question 8

What are the additional principles of fitness?

Answer 8

• Progressive overload
• Specificity
• Individual needs/differences
• Adaptation
• Reversibility
• Variation
• Recovery

Question 9

What are the exercise recommendations for adults?

Answer 9

At least 150 (to 300) minutes of moderate intensity exercise per week.
OR
At least 75 (to 150) minutes of vigorous intensity exercise per week.
AND
Two resistance training sessions per week.

Question 10

What does a higher BMI lead to?

Answer 10

Increased risk of cardiovascular disease and all-cause mortality (as well as other adverse health defects and quality of life outcomes).

Question 11

What BMI values are considered obese?

Answer 11

Obesity defined as BMI of 30.0 or higher.
- Obesity class I = 30.0 - 34.9
- Obesity class II = 35.0 - 39.9
- Obesity class III = < 40.0

Question 12

What is considered a normal BMI range?

Answer 12

18.5 - 24.9

Question 13

What BMI range is considered overweight?

Answer 13

25.0 - 29.9

Question 14

Modest and sustained weight loss produce clinically meaningful reductions in…

Answer 14

• Blood glucose
• HbA1c
• Triglycerides

Question 15

Greater weight loss produces even greater benefits to include…

Answer 15

• Reductions in blood pressure
• Improvements in LDL and HDL cholesterol
• Reductions in the need for medications to control:
• Blood glucose
• Blood pressure
• Lipids

Question 16

What is the heart rate reserve (HRR)?

Answer 16

The difference between a person’s resting heart rate and maximum heart rate.

Question 17

What is the common method used to quantify the intensity of physical activity?

Answer 17

Metabolic equivalents (METs).

Question 18

What is the energy you expend at rest (in METs)?

Answer 18

1 MET.

Question 19

Energy expenditure within what MET range is considered light intensity?

Answer 19

1.5-3.0 METs.

Question 20

Energy expenditure within what MET range is considered moderate intensity?

Answer 20

3.0-6.0 METs.

Question 21

Energy expenditure within what MET range is considered vigorous intensity?

Answer 21

Above 6.0 METs

Question 22

Give an example of a validated method of measurement of physical activity in children.

Answer 22

Health Behaviour in School Children (HBSC) questionnaire.