Chapter 6; Physical activity

Question 1

Define; Physical Activity

Answer 1

any bodily movement produced by skeletal muscles that requires
energy expenditure

Planned, Structured, repititve movement of the body to improve or maintain physical fitness

Question 2

Benefits

Answer 2

Improves mood, boosts energy, lowers risks of chronic diseases

exercise = medicine

Question 3

Psychological Benefits

Answer 3

 Decrease state and trait anxiety
 Decrease depression
 Increased cognitive functioning
 Increased self-esteem
 Increased mood states
 Improved reactivity to stressors

Question 4

Physiological Benefits

Answer 4

 Increase bone and functional health
 Increase muscular and cardiorespiratory fitness
 Decrease risk of hypertension, coronary heart disease, stroke, diabetes,
breast and colon cancer
 Decrease risk of falls and hip or vertebral factures
 Weight control and energy balance

Question 5

Short term effects

Answer 5

• Increased blood flow to brain, skin, muscles
• increased heartbeat volume
• increased oxygen transport
• increased oxygen consumption

Question 6

Long term effects

Answer 6

• reduced risk of disease and heart attacks
• Improved cognition and memory
• greater energy production

Question 7

Consequences of Inactivity

Answer 7

Inactivity increases the incidence of at least 17 unhealthy conditions
 Obesity
 Coronary heart disease
 Type 2 diabetes
 Some cancers

Question 8

Canadian Physical Activity Guidelines

Answer 8

 18-64 accumulate 150 mins moderate to vigorous activity a week in bouts of 10 or more minutes

 Add muscle and bone strengthening activities using major muscle groups
at least 2 days a week

Question 9

is defined as Adherence: NOT sticking to or faithfully conforming to a standard of behaviour in order to
meet some goal

Answer 9

False.

Question 10

Prevalence of Physical Activity

Answer 10

• ~47% of Canadian adults are inactive (55% men, 51% women)
• Globally, at least 1 in 4 adults fails to achieve the minimum recommendation of
  daily physical activity
• University Students - ~50% of north American university students are
  insufficiently active
• ~20-50% adults who begin an exercise withdraw within 1st 6 months

Question 11

Sedentary Behaviour

Answer 11

any waking sitting or lying behaviour with low energy expenditure

o Average Canadian adult sits for 9.5hr/day

Risks:
 Sedentary time is associated with increased risk of diabetes,
cardiovascular disease, and cardiovascular/all-cause mortality

Question 12

True or false: Economic impact: the estimated total health care costs of physical inactivity in Canada
2009 were $6.8 billion

Answer 12

True.

Question 13

Physical Fitness

Answer 13

Set of health or performance – related attributes related to the ability to engage in physical activity

5 components;
- Cardiorespiratory endurance
- Muscular strength
- Muscular endurance
- Flexibility
- Body composition

Question 14

Training principles of fitness

Answer 14

FITT - VP
Freq
Inten
Time
Type
Volu
Prog

Overload principle
Reversibility principle
Specificity principle