Physical Activity

Question 1

Physical activity

Answer 1

Body movement produced by skeletal muscles in an increase in caloric expenditure

Question 2

Physical fitness

Answer 2

The extent to which a body can respond to physical demand

Question 3

5 components of physical fitness

Answer 3

1. Cardiorespiratory fitness
2. Muscular strength
3. Muscular endurance
4. Flexibility
5. Body composition

Question 4

Immediate affects of regular exercise

Answer 4

• increased heart rate
• increased energy output in muscles
• increase blood flow to skin
• increased systolic blood pressure

Question 5

Long-term benefits of regular excercise

Answer 5

• decreased body fat
• increased heart size
• reduces risk of colon cancer and other forms of cancer
• reduced risk for injuries
• increased blood volume and capillary density

Question 6

Exercises protection against diseases

Answer 6

Cardiovascular stroke
* stronger heart muscle, effective blood pumping, lower blood pressure

Blood cholesterol levels

Type 2 diabetes
* improved insulin sensitivity, reduced weight

Obesity
* lowers body fat, reduces weight

Certain cancers
* kidney, colon, head and neck, bladder, rectal, liver

Osteoporosis
* exercise and well-balanced diet increases bone mass (until ~age 30)

Question 7

Excercise recommendations

Answer 7

Ages 5-12: 60 minutes of moderate-vigorous intensity activity a day

Ages 13-18: 60 minutes of moderate-vigorous intensity activity a day

Ages 18-65: 150 min of moderate-vigorous training a week

Question 8

Two ways the body produces energy

Answer 8

1. Aerobically (with oxygen)
2. Anaerobically (no oxygen)

Question 9

Types of aerobic excercise

Answer 9

1. Running/jogging

Question 10

Types of anaerobic activities

Answer 10

1. Powerlifting
2. Sprint

Question 11

FITT principle

Answer 11

Frequency: couple days a week

Intensity: 55-90% of maximum heart rate

Type of activity: aerobic, resistance, stretching activity

Time:

Question 12

Isometric exercises

Answer 12

Exercises involving force generation without movement

Ex. Planks, bar hold, wall-sits

Question 13

Isotonic exercises

Answer 13

Involve force and movement

Ex. bench press, sit-ups, bicep curls, push ups

Question 14

Flexibility

Answer 14

Range of motion around a joint

Question 15

Basic principles of training

Answer 15

Specificity: specific adaptation to imposed demand

Overload: must challenge the beyond its current abilities

Reversibility: you can lose up to 50% of fitness improvements within 2 months if you stop exercising

Individual differences: people have different responses to exercise
(Males tend to have higher endurance)

Question 16

How to prevent activity-related injury

Answer 16

• Warm up: stimulate joints to produce lubricant that surrounds joints
• maintain correct techniques when you are exercising
• increase activity level gradually

Question 17

Signs of overtraining

Answer 17

• persistent pain
• increased difficulty in a exercise
• increased susceptibility to infections (viral or bacterial; acne)
• tiredness, lack of energy