Lesson 3: Engaging in Moderate to Vigorous Physical Activity

Question 1

any physical activity that makes you sweat, causes you
to breathe harder, and gets your heart beating faster compared to when you
are at rest.

Answer 1

aerobic exercise

Question 2

Doing aerobic exercises regularly strengthens your

Answer 2

heart and lungs

Question 3

Doing aerobic exercises regularly trains your

Answer 3

cardiovascular system to manage and deliver oxygen quickly and efficiently

Question 4

uses your large
muscle groups and is rhythmic in nature

Answer 4

aerobic exercise

Question 5

aerobic exercise can be maintained continuously for

Answer 5

at least 10 minutes

Question 6

four sites to get your heartbeat per minute

Answer 6

apical, carotid pulse, radial pulse, and temporal pulse site

Question 7

is taken at the apex of
the heart and can sometimes be felt
very clearly by placing the heel of
the hand over the left side of the
chest

Answer 7

Apical site

Question 8

is taken
from the carotid artery just beside
the larynx using light pressure
from the tips of the pointer and
middle fingers. Remember; never
check both carotid arteries at the
same time.

Answer 8

carotid pulse site

Question 9

is taken from
the radial artery at the wrist, in line
with the thumb, using tips of the
pointer and middle fingers.

Answer 9

radial pulse site

Question 10

can be
obtained from the left or right
temple with light pressure from the
tips of the pointer and middle
fingers

Answer 10

temporal pulse site

Question 11

the ability of the body’s cardiovascular system to
supply energy during continuous physical activities such as biking and
running.

Answer 11

aerobic fitness

Question 12

health benefits of aerobic exercise

Answer 12

decreasing the risk of heart disease, stroke, high blood pressure, type II diabetes, and some cancers

Question 13

examples of aerobic activities

Answer 13

brisk walking, swimming, jogging, and dancing

Question 14

the ability of the muscles
to exert a force during an
activity such as lifting
weights.

Answer 14

muscular strength

Question 15

involve using your muscles
to work against a
resistance such as your
body weight, elastic bands
or weights.

Answer 15

muscular strengthening exercises

Question 16

any weight-bearing activity that produces a
force on the bone

Answer 16

bone strengthening exercise

Question 17

This force is usually produced
by impact with the ground and
results in bone growth in
children and healthy
maintenance of bone density in
adults.

Answer 17

bone strengthening exercise

Question 18

examples of bone strengthening activities

Answer 18

jumping, walking, jogging, and weight lifting exercises

Question 19

activities that serve a dual purpose of strengthening our bones and aerobic system

Answer 19

walking or jogging

Question 20

is how
many times you can lift
a certain amount of
weight.

Answer 20

muscular endurance

Question 21

helps
increase muscular
strength and
endurance.

Answer 21

resistance training

Question 22

resistance training is also known as

Answer 22

weight training or strength training

Question 23

Strength exercises, such as
weight lifting, push-ups and
crunches, work your muscles
by using resistance (like a
dumbbell or your own body
weight.)

Answer 23

resistance training

Question 24

This type of exercise
increases lean muscle mass,
which is particularly
important for weight loss,
because lean muscle burns
more calories than other
types of tissue.

Answer 24

resistance training

Question 25

It is when you alternate between several exercises that target different muscle groups.

Answer 25

circuit training

Question 26

how many exercises are alternated in circuit training

Answer 26

5 to 10

Question 27

stretch your muscles and may improve your range of motion at your joints.

Answer 27

flexibility exercises

Question 28

They can improve your flexibility and reduce your risk of injury during sports and other activities.

Answer 28

flexibility exercises

Question 29

to condition the muscle

Answer 29

warm-up exercise

Question 30

allow the body to gradual transition in a resting or near-resting state.

Answer 30

cooling down exercise

Question 31

is most often recommended for general fitness.

Answer 31

static stretching

Question 32

ith this type, you slowly ease into the position and hold for 10 to 30 seconds before slowly releasing the stretch.

Answer 32

static stretching

Question 33

how long should you hold your position when **static stretching**

Answer 33

10 to 30 seconds

Question 34

Static stretching should be performed with

Answer 34

warm muscles, such as after a warm-up or at the end of the workout

Question 35

two forms of static stretching

Answer 35

active static and passive static

Question 36

This form of stretching is used in yoga and martial arts. The stretch is held by the strength of agonist muscles

Answer 36

active static

Question 37

muscles responsible for the movement

Answer 37

agonist muscles

Question 38

Your arms are extended as your back, chest, and shoulders are stretched. The muscles of the arms and shoulders are the agonist muscles that allow you to hold this stretch.

Answer 38

active static

Question 39

During this type of stretching, you hold the limb to perform the stretch without any assistance such as a bar or bands.

Answer 39

passive static

Question 40

Think of a standing quadriceps stretch in which you bend your leg behind you and hold the foot, pulling the heel in close to your bottom, which stretches the front of the upper thigh.

Answer 40

passive static

Question 41

stretching with movement

Answer 41

dynamic stretching

Question 42

The body transitions gradually into a position and this movement is repeated as you increase your reach and range of motion.

Answer 42

dynamic stretching

Question 43

Research has found that dynamic stretching is ____________ than static stretching for increasing range of motion

Answer 43

less beneficial

Question 44

dynamic stretching is ideal during the

Answer 44

pre-workout phase

Question 45

why is dynamic stretching ideal for the pre-workout phase

Answer 45

gently warms the muscles while also stretching them

Question 46

refers to the rate at which the activity is being performed or the magnitude of the effort required to perform an activity or exercise. It can be thought of as how hard a person works to perform the activity.

Answer 46

intensity

Question 47

approximately 3-6 METs

Answer 47

moderate-intensity

Question 48

requires a moderate amount of effort and noticeably accelerates the heart rate

Answer 48

moderate-intensity

Question 49

approximately >6 METs

Answer 49

vigorous-intensity

Question 50

requires a large amount of effort and cause rapid breathing and a substantial increase in heart rate

Answer 50

vigorous-intensity

Question 51

brisk walking

Answer 51

moderate-intensity

Question 52

dancing

Answer 52

moderate-intensity

Question 53

gardening

Answer 53

moderate-intensity

Question 54

housework and domestic chores

Answer 54

moderate-intensity

Question 55

traditional hunting and gathering

Answer 55

moderate-intensity

Question 56

active involvement in games and sports with children

Answer 56

moderate-intensity

Question 57

walking domestic animals

Answer 57

moderate-intensity

Question 58

general building tasks (e.g. roofing, thatching, painting)

Answer 58

moderate-intensity

Question 59

carrying/moving moderate loads under 20kg

Answer 59

moderate-intensity

Question 60

running

Answer 60

vigorous

Question 61

walking/climbing briskly up a hill

Answer 61

vigorous

Question 62

fast cycling

Answer 62

vigorous

Question 63

aerobics

Answer 63

vigorous

Question 64

fast swimming

Answer 64

vigorous

Question 65

competitive sports and games (e.g. traditional games, football, volleyball, hockey, and basketball)

Answer 65

vigorous

Question 66

heavy shovelling or digging ditches

Answer 66

vigorous

Question 67

carrying/moving heavy loads more than 20kg

Answer 67

vigorous

Question 68

first step to assess your fitness level

Answer 68

recording your pulse rate

Question 69

the number of times your heart beats per minute when you’re at rest.

Answer 69

resting heart rate

Question 70

what beats per minute is normal for most of us

Answer 70

60 to 100 beats per minute

Question 71

When it comes to resting heart rate, ____ is better

Answer 71

lower

Question 72

For moderate-intensity physical activity, your target heart rate should be between

Answer 72

64% and 76% of your maximum heart rate

Question 73

how do you get your age-related heart rate

Answer 73

220 - your age

Question 74

For vigorous-intensity physical activity, your target heart rate should be between

Answer 74

77% and 93% of your maximum heart rate

Question 75

the second step to assess your fitness level

Answer 75

record how many standard or modified pushups you can do at a time

Question 76

the third step to assess your fitness level

Answer 76

how far you can reach forward while seated on the floor with your legs in front of you

Question 77

the fourth step to assess your fitness level

Answer 77

your waste circumference

Question 78

how should you measure your waist circumference

Answer 78

above your hipbones

Question 79

the fifth step to assess your fitness level

Answer 79

your body mass index

Question 80

simply means that, because we all are unique individuals, we will all have a slightly different response to an exercise program. This is another way of saying that "one size does not fit all" when it comes to exercise. Well-designed exercise programs should be based on our individual differences and responses to exercise. Some of these differences have to do with body size and shape, genetics, past experience, chronic conditions, injuries, and even gender. For example, women generally need more recovery time than men,1 and older athletes generally need more recovery time than younger athletes.

Answer 80

principle of individual differences

Question 81

This principle simply states that exercising a certain body part or component of the body primarily develops that part.

Answer 81

principle of specificity

Question 82

implies that to become better at a particular exercise or skill, you must perform that exercise or skill. A runner should train by running, a swimmer by swimming and a cyclist by cycling. While it's helpful to have a good base of fitness and to do general conditioning routines, if you want to be better at your sport, you need to train specifically for that sport.

Answer 82

principle of specificity

Question 83

states that a greater than normal stress or load on the body is required for training adaptation to take place. What this means is that in order to improve our fitness, strength or endurance, we need to increase the workload accordingly.

Answer 83

principle of overload

Question 84

implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. A gradual and systematic increase in the workload over a period of time will result in improvements in fitness without risk of injury. If overload occurs too slowly, improvement is unlikely, but overload that is increased too rapidly may result in injury or muscle damage.

Answer 84

principle of progression

Question 85

stresses the need for proper rest and recovery. Continual stress on the body and constant overload will result in exhaustion and injury. You should not train hard all the time, as you'll risk overtraining and a decrease in fitness.

Answer 85

principle of progression

Question 86

refers to the body's ability to adjust to increased or decreased physical demands. It is also one way we learn to coordinate muscle movement and develop sports-specific skills, such as batting, swimming freestyle, or shooting free throws. Repeatedly practicing a skill or activity makes it second-nature and easier to perform.

Answer 86

adaption

Question 87

explains why beginning exercisers are often sore after starting a new routine, but after doing the same exercise for weeks and months they have little, if any, muscle soreness.

Answer 87

adaptation

Question 88

FITT stands for

Answer 88

frequency, intensity, time, type

Question 89

How often you exercise

Answer 89

frequency

Question 90

How hard you exercise

Answer 90

intensity

Question 91

How long you exercise

Answer 91

time

Question 92

What kind of exercise

Answer 92

type

Question 93

one of the foundations of exercise, a set of guidelines that help you set up a workout routine for maximum benefit.

Answer 93

FITT principle