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HLST 200 > Active Living > Flashcards

Active Living Flashcards

1
Q

What is physical activity, and what does it result in?

A

Physical activity is body movement using skeletal muscles, and it results in increased energy expenditure.

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2
Q

Give examples of health-related exercises

A

Health-related exercises include activities like walking, running, and swimming.

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3
Q

What are some examples of leisure pursuits related to physical activity?

A

Leisure pursuits include activities like gardening, bowling, and chores.

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4
Q

Name a category of physical activity related to athletic and sport performance.

A

Athletic/sport performance activities include sports like basketball and rowing.

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5
Q

What was the significant finding in the 1950s regarding physical activity and health?

A

Active workers in the 1950s had a lower risk of heart disease and diabetes.

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6
Q

What did the research in the 1970s reveal about physical activity?

A

Research in the 1970s showed that physical activity protects against coronary mortality.

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7
Q

What does the Public Health Agency of Canada (PHAC) promote concerning physical activity?

A

PHAC promotes physical activity, and its Healthy Living Unit funds projects and shares knowledge related to it.

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8
Q

What are the economic impacts of inactivity and obesity in Canada?

A

Inactivity and obesity in Canada had economic impacts, with costs in 2009 being 6.8 billion CAD.

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9
Q

What is the recommended amount of moderate-vigorous aerobic activity for adults aged 18-64?

A

Adults aged 18-64 should aim for 150+ minutes of moderate-vigorous aerobic activity weekly.

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10
Q

How frequently should muscle-bone strengthening activities be included in the routine?

A

Muscle-bone strengthening activities should be included at least 2 days per week.

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11
Q

What guidelines apply to physical activity for adults aged 65 and older, with a focus on mobility?

A

Similar guidelines apply, with considerations for mobility. Balance-enhancing activities are also suggested to prevent falls.

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12
Q

What is the recommended screen time for children aged 2-4 years?

A

Children aged 2-4 years should limit screen time to less than 1 hour per day.

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13
Q

How much recreational screen time should children and teenagers aged 5-17 limit themselves to?

A

Children and teenagers aged 5-17 should limit recreational screen time to 2 hours per day.

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14
Q

What percentage of Canadians were moderately or actively active in 2011?

A

In 2011, 54% of Canadians were moderately or actively active.

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15
Q

How do activity levels vary among different age groups?

A

Activity levels vary among age groups: 12-19 (72%), 20-34 (58%), 35-64 (51%).

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16
Q

What are the health-related components of physical fitness?

A

Health-related components of physical fitness include aerobic endurance, strength, endurance, flexibility, and body composition.

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17
Q

What does aerobic endurance involve, and what are some activities that improve it?

A

Aerobic endurance involves efficient blood pumping during rhythmic activity. Activities that improve it include brisk walking, jogging, swimming, and cycling.

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18
Q

What is VO2 max, and what factors can affect it?

A

VO2 max measures maximal oxygen uptake during exercise. Genetics, age, gender, and altitude can affect VO2 max.

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19
Q

Is maximum effort required for healthy aerobic exercise?

A

No, healthy aerobic exercise doesn’t require maximum effort.

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20
Q

What are the components of muscular fitness?

A

Muscular fitness includes strength (max force) and endurance (repeated effort).

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21
Q

Why is flexibility important, and how does it change with age?

A

Flexibility is important for joint range of motion. It increases in childhood but decreases in adulthood.

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22
Q

What does body composition refer to?

A

Body composition refers to the ratio of fat to lean tissue in the body.

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23
Q

What health conditions are high levels of fat linked to?

A

High levels of fat in the body are linked to heart disease, diabetes, and cancer.

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24
Q

What does physical conditioning enhance, and what does functional fitness improve?

A

Physical conditioning enhances cardiorespiratory fitness, strength, endurance, flexibility, and body composition. Functional fitness improves daily performance, balance, coordination, strength, and endurance.

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25
Q

What are the components of skill-related fitness important for specialized sports?

A

Skill-related fitness components important for specialized sports include agility, balance, coordination, and power.

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26
Q

What is agility, and in which sports is it vital?

A

Agility is the ability to make rapid body position changes. It is vital in sports like basketball, racquetball, and tennis.

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27
Q

How is balance assessed, and in which activities is it important?

A

Balance is assessed using tests like the stork stand (standing on one foot with the other inside the knee). It is important in activities like gymnastics and skiing.

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28
Q

What is coordination, and in which sports is it crucial?

A

Coordination is the integration of the nervous and muscular systems for harmonious movement. It is crucial in sports involving throwing, catching, and hitting.

29
Q

What is power, and what are some activities where it is key?

A

Power is the quick generation of maximum force. It includes speed and force and is key in activities like jumping, spiking, throwing, and hitting.

30
Q

What is the “Exercise is Medicine” initiative, and what does it endorse globally?

A

The “Exercise is Medicine” initiative endorses the assessment and discussion of patients’ physical activity as part of check-ups by physicians and collaboration with health, recreation, and fitness professionals for active, healthy lifestyles.

31
Q

How does lack of exercise affect bone health, and what condition is common in older individuals due to weak bones?

A

Lack of exercise leads to weak, brittle bones, and osteoporosis is common in older individuals, especially women.

32
Q

What mental health benefits does regular, moderate exercise provide?

A

Regular, moderate exercise, such as walking, running, and lifting weights, helps with depression, anxiety, panic attacks, and even symptoms like agitation and hallucinations in schizophrenia.

33
Q

How does cardio fitness counter aging effects on the brain, and what benefits are associated with it?

A

Cardio fitness counters aging effects on brain structures and memory. It boosts mood, energy, concentration, reduces stress, and can even lead to larger brains in early-stage Alzheimer’s patients.

34
Q

What does moderate, regular physical activity do for the immune system and sick days?

A

Moderate, regular physical activity strengthens the immune system and is linked to fewer sick days from colds and sore throats.

35
Q

How does physical activity benefit the heart and lungs, and what conditions does it help prevent?

A

Physical activity strengthens the heart muscles, lowers blood pressure, enhances lung efficiency, and increases oxygen intake. It helps prevent heart attacks, strokes, and reduces heart disease indicators.

36
Q

Why is physical activity important for a longer and more active life, even in older age?

A

Physical activity is crucial for a longer and more active life as it slows age-related changes, helps maintain strength and independence in older adults, and even reduces the risk of certain cancers.

37
Q

How can Type 2 diabetes risk be preventable or delayed?

A

Type 2 diabetes risk can be preventable or delayed through lifestyle changes, including exercise, a healthy diet, and weight management.

38
Q

What does regular exercise help prevent in relation to Type 2 diabetes?

A

Regular exercise helps prevent insulin resistance, prediabetes, and Type 2 diabetes.

39
Q

What does the term “EPOC” stand for, and how does it relate to exercise?

A

“EPOC” stands for Excess Post-Exercise Oxygen Consumption, and it relates to exercise by continuing to burn calories after exercise due to activities like oxygen replenishment, lactate removal, increased ventilation, blood circulation, and temperature adjustment.

40
Q

What is the FITT acronym, and how is it used in exercise planning?

A

The FITT acronym stands for Frequency, Intensity, Time (duration), and Type (activity), and it is used in exercise planning to tailor exercise routines by specifying how often, how hard, how long, and what type of exercise should be performed.

41
Q

According to the Reversibility Principle, what happens when exercise stops?

A

According to the Reversibility Principle, fitness loss occurs when exercise stops. Up to 50% of fitness loss can occur in just 2 months of inactivity.

42
Q

Is exercise amount solely determined by fitness goals, or are there other factors to consider?

A

Exercise amount depends on both fitness and health goals. Many health benefits can be achieved without high fitness levels, and some exercise is better than none.

43
Q

What questionnaire can individuals complete if they are uncertain about their readiness for exercise, and what does it assess?

A

Uncertain individuals can complete the Physical Activity Readiness Questionnaire (PAR-Q), which has seven questions to assess exercise readiness.

44
Q

What does cardiorespiratory fitness involve, and how is it enhanced through exercise?

A

Cardiorespiratory fitness involves the heart, lungs, and circulatory system’s oxygen delivery to muscles during rhythmic, extended activity. Aerobic exercise enhances cardiorespiratory endurance, which enables prolonged physical activity with less fatigue.

45
Q

How can one calculate their target heart rate for cardiovascular benefits?

A

To calculate target heart rate for cardiovascular benefits, you can subtract your age from 220 to estimate your maximum heart rate and then multiply it by specific percentages, typically ranging from 55% to 90% of the max heart rate.

46
Q

What is the Rating of Perceived Exertion (RPE), and how is it used to gauge exercise effort?

A

The Rating of Perceived Exertion (RPE) is a self-assessment scale used to gauge exercise effort. It ranges from 0 (“nothing at all”) to 10 (“extremely strong”). For aerobic training, aim for an RPE between 3 and 7.

47
Q

What is the purpose of the warm-up in an aerobic workout, and what typically involves a warm-up?

A

The purpose of the warm-up in an aerobic workout is to prepare the body, increase blood flow, and enhance muscle temperature and elasticity. It often involves gentle movements like brisk walking for about five minutes.

48
Q

Why is stretching alone not sufficient for a warm-up?

A

Stretching alone is not sufficient for a warm-up because it does not increase blood flow or prepare the muscles adequately.

49
Q

Why is it important to vary the distance, duration, and intensity of aerobic activities?

A

arying the distance, duration, and intensity of aerobic activities helps prevent overexertion and injuries.

50
Q

What is a good starting point for someone who has been sedentary and wants to begin an aerobic exercise routine?

A

Starting with walking is a good option for someone who has been sedentary. They can begin with 10-20 minutes of walking three times a week and progress to brisk walking and slow jogging.

51
Q

What is the difference between muscular strength and muscular endurance?

A

Muscular strength refers to the maximum force a muscle or muscle group can generate for a single movement, while muscular endurance is the ability to sustain repeated muscle actions.

52
Q

What are the two phases of isotonic muscle contractions, and what do they involve?

A

Isotonic muscle contractions involve two phases: concentric (shortening) and eccentric (lengthening) phases.

53
Q

What are the benefits of flexibility in an exercise routine?

A

The benefits of flexibility in an exercise routine include injury prevention, relief from muscle strain, relaxation, improved athletic performance, soreness relief after exercise, and improved posture.

54
Q

Which stretching method involves bouncing movements and is generally not recommended?

A

Ballistic stretching involves bouncing movements and is generally not recommended due to the risk of injury.

55
Q

What are some signs of overtraining in an exercise routine?

A

Signs of overtraining include persistent soreness, frequent injuries, unintended weight loss, nervousness, and an inability to relax.

56
Q

What does the PRICE technique stand for in injury management?

A

The PRICE technique stands for Protect, Rest, Ice, Compress, and Elevate. It is used to manage injuries and promote recovery.

57
Q

What precautions should be taken to prevent heat-related issues during exercise in hot weather?

A

To prevent heat-related issues, wear minimal clothing, choose loose-fitting, lightweight attire in light colors, avoid rubberized or plastic sauna suits, stay hydrated with water, and watch for signs of heat-related problems.

58
Q

How should one dress when coping with cold temperatures during exercise?

A

When coping with cold temperatures, dress in layers, wear one less layer compared to outdoor clothing, avoid waterproof warm-up clothing, ensure clothing allows movement, wear a hat, turtleneck, or scarf, and protect hands and feet.

59
Q

How does exercise contribute to weight control?

A

Exercise helps individuals control their weight by burning excess calories through engaging large muscle groups over extended periods.

60
Q

What are some examples of excellent calorie-burning activities mentioned in the text?

A

Examples of excellent calorie-burning activities include jogging, cycling, cross-country skiing, and even walking.

61
Q

How does exercise impact the body’s metabolic rate?

A

Exercise increases the body’s metabolic rate because it promotes the development of muscle mass, which is more metabolically active than other tissues. This effect continues even after exercise has ceased.

62
Q

What is one of the long-term effects of regular exercise on metabolic rate?

A

Regular exercise leads to increased muscle mass and a higher resting metabolic rate.

63
Q

Mention two categories of health benefits associated with exercise.

A

Exercise offers both physical and mental health benefits.

64
Q

What determines the energy source (e.g., carbohydrates, fat) the muscles use during exercise?

A

The energy source muscles use during exercise depends on exercise intensity and duration. Lower-intensity, longer-duration exercises primarily rely on fat as the fuel source.

65
Q

Which institute continually monitors Canadians’ fitness levels?

A

The Canadian Fitness and Lifestyle Research Institute (CFLRI) continually monitors Canadians’ fitness levels.

66
Q

Describe the historical trends in fitness levels in Canada mentioned in the text.

A

In the 1980s and early 1990s, Canadians significantly increased their physical activity levels, but progress has stalled since then.

67
Q

What percentage of adults aged 18 and older were insufficiently active for health benefits in 1981, according to the text?

A

In 1981, over 75% of adults aged 18 and older were insufficiently active for health benefits.

Question: What was the approximate percentage of Canadians who were insufficiently active for health benefits in 2007-2008?

68
Q

List 3 barriers people identify to living active lives

A

Barrier: Lack of time Rating: 71%

Barrier: Long-term illness/disability Rating: 58%

Barrier: Lack of energy/too tired Rating: 53%

HLST 200 (6 decks)

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