Physical Activity

Question 1

Physical Activity:

Answer 1

all leisure and non-leisure body movement produced by skeletal muscles that results in an increase in energy (caloric) expenditure.

Question 2

Exercise

Answer 2

planned, structured, repetitive physical activity that is specifically aimed at improving physical fitness.

Question 3

Physical fitness

Answer 3

the extent to which the body can respond to increased (sometimes sudden) physical demand; to perform moderate to vigorous activity without becoming tired

Question 4

Active living

Answer 4

a way of life in which physical activity is valued and integrated into daily living by various means

Question 5

Components of physical fitness

Answer 5

Cardiorespiratory (aerobic) fitness
Muscular strength
Muscular endurance
Muscular endurance
Body composition

Question 6

Muscular Strength

Answer 6

-Force a muscle can produce with maximal effort
-helps with proper posture/alignment
-Muscle tissue is an important element of overall body composition; more muscle = higher metabolism and faster energy use = easier to maintain a healthy weight

Question 7

Benefits of Exercise

Answer 7

Improves digestion
Increases metabolism
Improves respiratory capacity
Enhances immunity (reduces cortisol levels)
Brightens mood (release of endorphins)
Improves mobility and independence in later life
Longer life expectancy (2.5 hr/wk–> 4.5 yr;2.5 and good
BMI–> 7.2yr

Question 8

Protection against disease

Answer 8

Cardiovascular disease and stroke
- Stronger heart muscle, effective blood pumping, lower BP
Blood cholesterol levels
-increased HDL, decreased HR
Type II 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 a good well-balanced diet increase bone mass
(until age ~30)

Question 9

Risks of Exercise

Answer 9

Traumatic injuries (sprains, fractures)
Overuse injuries (shin splints, tennis elbow)
General overstress
Temperature injury
Sudden cardiac death
-Involves known or unknown pre-existing conditions
Compulsive tendencies (over-exercising )

Question 10

Aerobic energy production

Answer 10

C6H12O6—> 6H2O + 6CO2 + 38ATP
glucose + oxygen —> water + carbon dioxide + Energy

Question 11

Anaerobic energy production

Answer 11

C6H12O6—-> 2C3H6O3 + 2 ATP
Glucose + oxygen —> Water + carbon dioxide + Energy

Question 12

Developing cardiorespiratory Fitness

Answer 12

4-7 times per week; no more than 2 days in between sessions
150 minutes ( at moderate- vigorous level)
Bouts of at least 10 minutes
30 minutes per day is a good rule

Question 13

Developing Muscular Fitness

Answer 13

Strength training requires resistance exercise
Do at least one exercise per muscle group
Isometric exercises involve force generation without movement (e.g. contracting your abdominal muscles)
Isotonic exercises involve force and movement, bench presses, sit-ups, biceps curls, push-ups

Question 14

Developing Flexibility

Answer 14

Flexibility = range of motion around a joint
Most neglected component of a fitness program
Static stretching is the safest
You should feel tension, but not pain
Go to the limit of your range of motion, relax into the stretch, and hold for ~30 seconds

Question 15

Specificity:

Answer 15

Specific adaptation to imposed demand

Question 16

Overload

Answer 16

in order to see improvements in fitness, must challenge the body beyond its current abilities

Question 17

Progressive overload:

Answer 17

overload is increased over time according to the FITT principle

Question 18

Reversibility:

Answer 18

AKA ‘use it or lose it
You can lose up to 50% of fitness improvements within 2 months if you stop excercising

Question 19

Individual differences

Answer 19

People have different responses to exercise
E.g. males tend to have higher endurance capacity than females

Question 20

Prevention of activity-related injuries

Answer 20

Obtain medical evaluation>35 yo
Increase activity level gradually
Warm up- stimulates joints to produce lubricating (synovial) fluid; readies metabolism
maintain technique
Progress to gentle movements, mobilization exercises

Question 21

Signs of overtraining

Answer 21

Persistent pain
Increased difficulty performing a standard or familiar amount of exercise
Increased susceptibility to infections
A general feeling of tiredness, lack of energy or enthusiasm
Ensure you are giving your body the recovery time it needs