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KNSS 214: Introduction to Personal Fitness > Why Physical Fitness? > Flashcards

Why Physical Fitness? Flashcards

1
Q

Name 4 reasons why children become obese.

A
  • technology
  • lifestyle (too busy etc. )
  • cost of sports/equipment
  • fast food (cheaper/easier)
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2
Q

What is the “sitting disease”?

A
  • time spent sitting correlates to overall health

- sitting for over 3 hrs/day cuts off 2 yrs of life (chronic disease would add to this)

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3
Q

What are the guidelines set by CSEP and how are they achievable?

A
  • 150 min./week of moderate to vigorous intensity activity (can be accumulated)
  • beneficial to add muscle/bone strength 2 days/week
  • 24 hr movement guidelines for children (P.A., sedentary behaviour, sleep)
  • easy to follow, goal, technology keeps us on track
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4
Q

Name 5 physiological benefits of exercise.

A
  • flexibility
  • increased R.O.M.
  • increased heart efficiency
  • metabolic effects
  • increased bone health
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5
Q

Name 5 psychological benefits of exercise.

A
  • improved mood
  • decreased stress/anxiety
  • improved mental health
  • decreased risk of dementia
  • decreased risk of Alzheimer’s
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6
Q

Name 3 disadvantages of exercise.

A
  • cost
  • time
  • no energy
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7
Q

Name 5 chronic disease risks that can increase due to lack of exercise.

A
  • cardiovascular disease (risk of heart attack or stroke)
  • diabetes
  • metabolic diseases
  • dyslipidemia
  • hypertension
  • cancer
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8
Q

How do chronic diseases affect life expectancy?

A
  • obesity shortens lifespan by 14 years

- diabetes etc. shortens lifespan by 10-15 years

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9
Q

Name 3 initiatives to increase physical activity.

A
  • participACTION
  • Healthy Active Living
  • CSEP Health Guidelines
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10
Q

What is participACTION?

A

national non-profit organization whose mission is to help Canadians sit less and move more

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11
Q

What is Healthy Active Living?

A

by Health Canada: promoting increased physical activity and reduced sedentary behaviour

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12
Q

What is CSEP Health Guidelines?

A

translating advances in exercise science research into the promotion of fitness, performance, and health outcomes for Canadians

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13
Q

Name 5 ways physical activity can be increased/sedentary behaviour reduced by simple steps on a smaller scale.

A
  • taking the stairs
  • parking farther
  • standing more
  • home-made meals
  • intramurals
  • fitbits
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14
Q

What is heart rate, and what are the units of measurement?

A
  • rate of contraction of cardiac muscle
  • indicator of work
  • BPM
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15
Q

Why would we measure heart rate and blood pressure before, during, and after exercise?

A
  • make sure the individual is healthy
  • safety
  • measure changes, monitor progress
  • see the recovery of the heart
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16
Q

Why is heart rate commonly used?

A
  • easy to measure

- cost effective

17
Q

What is considered normal heart rate range?

A

around 60-80 bpm

18
Q

What is bradycardia?

A

having a resting heart rate of less than 60 bpm

19
Q

What is tachycardia?

A

having a resting heart rate of over 80 bpm

20
Q

How is heart rate measured?

A
  • stethoscope (auscultation)
  • palpation (at specific measurement points)
  • ECG
21
Q

What is blood pressure, and what are the units of measurement?

A
  • the force exerted by blood on the arterial walls
  • indicator of works, contraction force of the heart
  • systolic and diastolic in mmHg
  • difficult to be proficient in measurement
22
Q

What is the systolic measuring?

A
  • highest pressure

- occurs during contraction of the heart

23
Q

What is the diastolic measuring?

A
  • lowest pressure

- occurs during relaxation of the heart

24
Q

What is considered hypertensive?

A
  • 144/94 mmHg

- exercise limitation will result

25
Q

How is blood pressure measured?

A

sphygmomanometer and stethoscope

26
Q

Name 5 factors that effect heart rate and blood pressure.

A
  • age
  • gender
  • health
  • medications
  • exercise
27
Q

How does heart rate and blood pressure change when the person is sitting, standing, and jogging?

A
  • sitting: normal
  • standing: higher due to circulation, more muscles used
  • jogging: even higher
28
Q

What is considered normal blood pressure?

A
  • systolic: less than or equal to 120 mmHg

- diastolic: less than or equal to 80 mmHg

29
Q

What is considered prehypertensive?

A
  • systolic: 120-139 mmHg

- diastolic: 80-89 mmHg

30
Q

What is considered stage I hypertension?

A
  • systolic: 140-159 mmHg

- diastolic: 90-99 mmHg

31
Q

What is considered stage II hypertension?

A
  • systolic: greater than or equal to 160 mmHg

- diastolic: greater than or equal to 100 mmHg

32
Q

At what point does CSEP recommend no exercise in regards to blood pressure and heart rate?

A
  • blood pressure of greater than 145/95 mmHg

- heart rate of greater than 100 bpm

33
Q

Why do we complete assessments?

A
  • to have knowledge of how to use the results obtained
  • to have the ability to plan an exercise program with results
  • to have the ability to prescribe individualized plans
  • to have the ability to meet client’s need, abilities, and interests
34
Q

Name the 7 principles of prescription.

A
  • specificity
  • overload
  • progression
  • initial values
  • inter-individual variability
  • diminishing returns
  • reversibility
35
Q

What does FITT-VP stand for?

A
  • frequency
  • intensity
  • time
  • type
  • volume
  • progress
36
Q

Name 4 things we can do to increase program adherence?

A
  • reward
  • wide variety
  • buddy system
  • pacing
37
Q

How does technology aid in being physically active?

A
  • pedometers
  • accelometers
  • heart rate monitors
  • fitness trackers
  • fitness forums (accountability)
  • GPS
  • virtual reality

KNSS 214: Introduction to Personal Fitness (13 decks)

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