Chapter 2: Principles of Physical Wellness

Question 1

What is physical activity defined as?

Answer 1

body movements carried out by skeletal muscles that require energy.

Question 2

What is exercise defined as?

Answer 2

planned, structured, and repetitive movement intended to improve or maintain physical fitness.

Question 3

How many minutes of moderate intensity aerobic activity are healthy adults recommended to do per week?

Answer 3

at least 150-300 minutes/ week (30 min, 5 times a week).

Question 4

What is moderate intensity aerobic activity?

Answer 4

a type of activity that increases heart rate and breathing rate. a.k.a cardio

Question 5

How many minutes of vigorous intensity activity and resistance training are healthy adults recommended to do per week?

Answer 5

at least 75-100 min+ at least 2 days a week of resistance training the major muscle groups. ( 25 minutes, 3 times per week)

Question 6

Answer the following questions about moderate intensity exercises:
1. How many calories does it burn per minute?
2. Characteristics?
3. Examples of activities?

Answer 6

1. uses 3.5-7 calories per minute
2. causes your BR and your HR to increase but still allows for comfortable conversation.
3. Weight training, bodybuilding, golf, etc.

Question 7

Answer the following questions about vigorous intensity exercises:
1. How many calories does it burn per minute?
2. Characteristics?
3. Examples of activities?

Answer 7

1. uses more than 7 calories per minute.
2. increases your HR and BR considerably. Causes larger increase in physical fitness.
3. basketball, calistincs, football, jogging, soccer.

Question 8

What are some activities that burn 150 calories?

Answer 8

Basketball (30 minutes)
Swimming laps (20 minutes)
Walking (35 minutes)

Question 9

What should your approach to exercise be if your goal is to achieve or maintain weight loss?

Answer 9

exercise moderately for 60-90 minutes per day on most days of the week

Question 10

What should your approach to exercise be if your goal is to gain muscle strength and endurance?

Answer 10

perform one or more sets of resistance training exercises that work the major muscle groups for 8-12 reps (10-15 for older adults) on at least 2 nonconsecutive days per week.

Question 11

What should your approach to exercise be if your goal is to gain flexibility?

Answer 11

• perform stretching exercises for at least 2 or 3 days a week
• hold each stretch for 10-30 secs

Question 12

What should your approach to exercise be if your goal is neuromuscular training?

Answer 12

should do balance training at least 3 or 4 days a week ( ex. yoga)

Question 13

What is neuromuscular training?

Answer 13

a type of exercise program that focuses on improving communication/ coordination between the Nervous system and the muscles.

Question 14

Define health related fitness?

Answer 14

physical capacities that contribute to health such as:
cardiorespiratory fitness.
muscular strength, endurance, flexibility, and body composition.

Question 15

Define skill-related fitness?

Answer 15

often includes sport related fitness/ skills. includes speed, power, agility, balance, coordination, reaction time, etc.

Question 16

What are the principles of physical training?

Answer 16

1. Specifity: choosing specific exercises for specific muscles
2. Progressive overload: increasing amounts of stress on the body causes adaptations that improve fitness.
3. Reversibility: the benefits of fitness are reversible. fitness improvements can be lost due to inactivity, in fact 50% within 2 months.
4. Individual differences: differences in our ability to improve fitness and perform skills, dependent on our biology and genes.

Question 17

What is the FITT-VP:

Answer 17

a guideline for structuring exercise programs
F- Frequency
I- Intensity
T- Time
T- Type
V- Volume
P- Progression