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Final Quiz Flashcards

1
Q

An optimal cardio session targets a _________ zone.

A

“training zone”

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2
Q

What is the name of the range needed to improve your aerobic fitness?

A

training zone

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3
Q

the training zone is how much % of your maximal heart rate?

A

60-85%

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4
Q

What are the benefits of physical activity?

A

Behaviour change
Functional activity
Cognitive function
Improved body composition
Improved self-esteem, self-confidence

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5
Q

2) FITT Principle

A

FREQUENCY: How often you should exercise.

INTENSITY: How hard you should work out (effort level).

TIME: How long you should work out.

TYPE OF ACTIVITY: The type of activity that you should perform to improve in a component of fitness.

(ENJOYMENT: Choose an activity that you will enjoy.)

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6
Q

3) How to calculate target maximum heart rate, what info is needed

A

maximum heart rate =
220 - your age (ie:19) = 201 beats per min

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7
Q

what is the training zone of a 18 years old student?

A

220 - age (18) = 202 beats/min

minimum: 202 x 60% -> 202 x 0.6 =121.2 BPM
maximum: 202 x 85% -> 202 x 0.85 =171.7

range: 121.2-171.7 BPM

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8
Q

What are 9 physical symptoms of stress?

A

muscle tension
shaking
heart palpitations
sweating
shortness of breath/choking
chest pain
skin problems
digestive problems
migraine problems

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9
Q

What are 11 emotional symptoms of stress?

A

irritability
impatience
frustration
fear
fatigue
no concentration
anxiety
hostility
resentment
obsession
depression

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10
Q

What are 7 behavioural symptoms of stress?

A

over/under eating
crying
yelling
difficult sleep
more alcohol/smoking
job/school burnout
panic attacks

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11
Q

6) What is the definition of the Halo effect

A

a food with one single healthy attribute will be perceived as overall healthy.

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12
Q

give an example of the halo effect

A

organic foods are perceived as more healthy,
yet “organic” only refers to the agriculture practices used.
it has nothing to do with health.

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13
Q

7) What are the benefits of water

A
  1. athletic performance
  2. weight loss
  3. good for skin and organs (i.e. kidneys)
  4. Regulated bowel movements
  5. prevent cramping during physical activity
  6. good immune system
  7. Thermoregulation
  8. Cognitive Performance
  9. Headaches
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14
Q

8) What is needed to create weight loss

A

calorie deficit,
= when you consume fewer calories than your body needs to maintain its current weight = forces it to use stored energy

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15
Q

9) Know + understand what constitutes progressive overload + definition

A

progressively increasing the demands of the workout to achieve improvements

demands = load, repetitions
improvements = strength, muscle size, endurance

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16
Q

Define progressive overload: cluster cycling

A

5 sets of 3-5 reps using 90% of your 1RM
rest of 10-15 sec between reps

ie:
on bench press 100lbs is a very challenging weight for you and 110lbs is your 1RM.
you do 5 sets of 3 reps of 100lbs, while taking 15secs rest between each reps.

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17
Q

10) Define diminishing Returns in fitness

A

when you first start training = quick and large results

when you become fitter = less and less significant results = hard work to get small improvement only

small improvements happen until you reach your genetic limits

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18
Q

11) Define Reversibility in fitness

A

stop exercise = lose fitness benefits you gained
muscle memory = regain fitness benefits faster than someone who never acquired the fitness benefits in the first place

= a former swimmer will need less time/effort to be able to swim 4km again compared to someone who never swam.

19
Q

can fat turn into muscle?

20
Q

supplements improve health? true or false

A

false, they don’t necessary improve health

21
Q

true or false: only increasing protein intake will increase muscle size/mass

A

false, need consistent and intense training as well

22
Q

true or false: fat loss and muscle gain can occur simulaneously

A

true, this is called body re-composition
easier for someone who is fat/beginner

23
Q

true or false: every extra pound of muscle burns 50 extra calories a day

A

false, only 5-6 calories at rest, bit more when active but far from 50

24
Q

true or false: increasing muscle contributes to large changes in metabolism

A

false, muscle gain changes metabolism by only 17%/20%

25
can caffeine and spice boost metabolism significantly?
no, only negligible changes
26
define body recomposition
burn fat and gain muscle at the same time = easy for beginners/fat people, bc a lot of fat available to burn = hard for fit/muscular people
27
13) Info about DOMS, what is it, how to alleviate it
DOMS = delay onset muscle soreness it is the body's adaptation to a new stress soreness doesn't mean progress, just new stress for your body (ie: new intensity, new exercise, new weight...)
28
how can you alleviate DOMS?
start low eat well Sleep Massages/ Foam Rolling supplements
29
when does soreness stops/decreases?
after 72 hours
30
14) What makes a goal measurable
state your current status state what you want to achieve use quantity/number so that you can say at the end if achieved or not
31
15) Factors that contribute to weight gain/overeating
* check with Olivia * High-calorie diet (processed foods, sugary drinks). lack of physical activity Stress and emotional eating Sleep deprivation Genetics Hormonal imbalances Medications Frequent snacking Environmental factors (easy access to unhealthy foods). Alcohol consumption Eating too quickly Social influences (overeating during gatherings). Low fiber or protein intake* (less satiety). Food marketing (advertising unhealthy products).
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16) In regards to metabolism, what can you control
exercise and NEAT portions NEAT = "non exercise thermogenesis" = the energy for everything we do that is not sleeping, eating or sports-like exercise ie: walking to work, gardening, cleaning the house...
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17) Understand Building habits
it takes 28 days to build a habit = do same thing 28 days and then your body will be used to doing it = useful when tired, unmotivated, busy, stressed
34
18) Cardio tests
example step ups during 2 mins, do as much steps ups as you can and count them = cardio test at the end redo it, see if you improved (more step ups, still in 2 mins)
35
19) Understand time management
ability to plan/control how you spend hours in you day to accomplish your goal.
36
20) Benefits of bodyweight workout at home
Convenience Free Adjust intensity easily Improved flexibility Full-body engagement Injury prevention (Low-impact options) Time-efficient Suitable for all fitness levels Privacy
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21) What are the 14 barriers to physical activity
Physical: - Fear of Injury - Injuries - Pain - Too old/ sick Emotional/Mental: - Do not Enjoy - Motivation - Intimidated - Knowledge - Does not value PA Ressources/Environment: - Access to a facility - Cost vs. Benefit - Cost - Time - Weather
38
22) Predictors of being physically active lifestyle later on in adulthood
best predictor of adulthood physical activity = adolescent sport participation and success in sport -> if you move when young, you will most likely move when older
39
23) What is physical literacy
the motivation, confidence, physical competence, knowledge and understanding to value and take responsibility for engagement in physical activities.  = you take responsibility and value in doing physical activities by having the motivation, confidence, physical competence, knowledge and understanding.
40
24) Give 3 Benefits of tracking progress
(positive feedback) to realize you are improving (motivation) to see how close you are to your goal (improve) to (re)assess if your actions need to be modified
41
25) Define Healthwashing
company promoting itself as healthy while doing things that ruins our health or company promoting itself as healthy while its products are unhealthy
42
Give an example of health washing
coca-cola donating to many foundations about health/obesity/heart to promote itself as healthy
43
26) Info on heart rates averages, understanding what low heart rate means
a lower heart rate at rest implies more efficient heart function and better cardiovascular fitness 60-100bpm for average adult 40 bpm for an athlete
44

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