p1-41

Question 1

what is this course designed for

Answer 1

to increase your awareness of the impact of such lifestyle behaviours as physical activity, diet, stress management and high-risk lifestyle behaviours on your health and well-being

Question 2

what are the major causes of death in canada

Answer 2

heart diseases, cancer, stroke, lung disease

Question 3

physical activity vs exercise

Answer 3

physical activity is any movement of the body that results in energy expenditure
exercise is a subset of physical activity that is planned, structured and repetitive with an objective to improve or maintain physical fitness

Question 4

types of physical activity

Answer 4

leisure time, transportation, occupational, household chores, sports, planned exercise

Question 5

physical activity recommendations

Answer 5

adults aged 18-64 should do at least 150 minutes of moderate intensity aerobic exercise per week or 75 minutes of vigorous intensity aerobic physical activity per week
aerobic activity should be performed in bouts of at least 10 minutes with 1-5 minutes walking
for additional health benefits: 300 minutes of moderate intensity per week or 150 minutes of vigorous intensity per week for metabolic changes
muscle-strengthening activities should be performed more than 2 days a week
flexibility training is everyday

Question 6

benefits of physical activity

Answer 6

improves cardiovascular and muscular fitness, body composition, flexibility, management of weight, makes you feel good, management of stress, improve sport related skills, lower resting heart rate, increase metabolic rate, meet people, lower risk of heart disease/hypertension/stroke/type 2 diabetes/osteoporosis/colon and breast cancer, increases energy levels, improves balance and posture

Question 7

how much physical activity should we do every day according to canada advocates

Answer 7

60 minutes

Question 8

components of fitness

Answer 8

cardiovascular endurance
muscular endurance
muscular strength
flexibility
body composition

Question 9

f.i.t.t principle

Answer 9

frequency, intensity, time, type of activity

Question 10

aspects of health

Answer 10

physical health, intellectual health, social health, spiritual health, emotional health, environmental health, financial health, occupational health

Question 11

parts of a workout

Answer 11

warmup, workout, cool down

Question 12

purpose of warm up and what it should include

Answer 12

increase circulation in muscles and joints, increase muscle and joint temperature, reduces mild tension in muscles, mentally prepares you for activity, improves your performance

moderate intensity aerobic activity for 5-15 minutes

Question 13

purpose of cooldown

Answer 13

allows your heart rate to come down to resting levels, removes accumulation of lactic acid, improves flexibility of all joints, decreases post-exercise muscle soreness, prevents pooling of blood

Question 14

cardiovascular endurance

Answer 14

the ability to perform activities using the large muscles of your body, of moderate-hard intensity, for long periods of time

Question 15

how to calculate your training zone

Answer 15

1) 220 - your age = MHR
2) MHR x 0.60 = lower end of zone
MHR x 0.85 = upper end of zone

Question 16

muscular endurance

Answer 16

ability of your muscles to contract repetitively over a long period of time
low weight high reps

Question 17

muscular strenght

Answer 17

ability of your muscles to contract maximally over a very short period of time
hight weight low reps

Question 18

set

Answer 18

group of repetitions followed by rest period

Question 19

reps

Answer 19

number of times you repeat an exercise

Question 20

1RM

Answer 20

maximum weight you can lift at once

Question 21

muscular training tips

Answer 21

48h break between workouts and change your program every 6 weeks
exercise the large muscle groups at the beginning

Question 22

flexibility

Answer 22

ability to move a joint through its full range of motion

Question 23

body composition

Answer 23

ration of lean body tissue to body fat

Question 24

an accumulation of fat in the abdominal area is associated with?

Answer 24

increased risk of heart disease, high blood pressure, high cholesterol levels, diabetes, heart attack and stroke

Question 25

waist to hip ration

Answer 25

if you have a small mid section and narrow hips, you might have a high ratio which is a problem with this assessment

Question 26

cardiovascular endurance fitt

Answer 26

3-5 days a week 60-85% of MHR 30 minutes or more aerobic

Question 27

muscular strength fitt

Answer 27

2-4 days a week 85-100% of 1RM/1-6 reps and 3-6 sets depends on number of exercises(30-60 minutes for 10-12 exercises) resistance training such as weight lifting, weighted lunges, weighted squats

Question 28

muscular endurance fitt

Answer 28

2-4 days a week 40-60% of 1RM/failure reps and 2-3 sets depends on the number of exercises (30-60 minutes for 10-12 exercises) resistance training such as push ups, curl ups and the plank

Question 29

both strength and endurance fitt

Answer 29

2-4 days a week 70-85% of 1RM/8-12 reps and 1-3 sets depends on the number of the exercises (30-60 minutes) resistance training

Question 30

flexibility fitt

Answer 30

3-7 times a week until mild tension 15sec or more stretching dynamic or static

Question 31

body composition lower body fat fitt

Answer 31

4-7 times a week 60-85% of MHR 30 minutes or more aerobic

Question 32

muscle gain fitt

Answer 32

2-4 times a week 70-85% of 1RM/8-12 reps and 3-6 sets 30-60 min for 10-12 exercises resistance training

Question 33

main energy system used

Answer 33

anaerobic alactic anaerobic lactic acid aerobic

Question 34

anaerobic alactic energy system

Answer 34

requires no oxygen, uses energy stored in cell for fuel, produces no lactic acid, main energy source of activity lasting up to 10 sec

Question 35

anaerobic lactic energy system

Answer 35

requires no oxygen, uses carbohydrate for fuel, produces lactic acid, main energy source for activity lasting between 10 sec and 2 min

Question 36

aerobic energy system

Answer 36

needs oxygen, uses fats and carbohydrates for fuel, produces no lactic acid, main source of energy for activity lasting more than 2 min

Question 37

six essential nutrients

Answer 37

protein, carbohydrates, fat, vitamins, minerals, water

Question 38

macronutrients

Answer 38

protein, carbohydrates, fat

Question 39

micronutrients

Answer 39

vitamins, minerals, water

Question 40

protein

Answer 40

``` 1 gram has 4 calories 10-30% of total daily calories to build and repair body tissue .8g of protein per kilogram of body weight a day 65 kg —> 52g of protein a day ``` plant-based sources: legumes (chickpeas, lentils, kidney beans), edamame, quinoa, tofu animal sources: chicken breast, eggs, fish, turkey breast, low fat cheese/yogurt/milk tips: eat more plant based proteins —> inexpensive and contain a lot of fiber, potassium, folate, iron, protein

Question 41

carbohydrates

Answer 41

1 gram has 4 calories 45-65% of total daily calories body’s main energy source sources: fruits, vegetables and legumes (beans) whole grain sources: brown rice, whole grain pasta, beans, whole wheat bread, raw oats, buckwheat, millet, whole rye, whole grain barley refined grains (not healthy): white bread, pizza crust, hamburger buns, pretzels, chips, cookies, bagels, cake, pastries, pancakes tips: eat fruits, vegetables, beans and choose whole grain sources —> more nutritious, higher in fiber, digested slower (less effect on blood sugar levels)

Question 42

fat

Answer 42

1 gram has 9 calories 20-33% of total daily calories provides us with energy, protects our organs, keeps our body insulated, transports fat-soluble vitamins, helps to maintain a healthy nervous system, skin, hair healthy fats: - monounsaturated fat: olive oil , canola oil, peanut oil, sunflower oil, sesame seed oil, nuts, peanut butter, avocados, olives - polyunsaturated fat: - omega 6 fat: safflower oil, sunflower and corn oil, nuts and seed - omega 3 fat: fatty fish, canola, soybean oils, flax seed, omega 3 eggs, walnuts, pecans, pine nuts unhealthy fats: - saturated fat: fatty meats, full fat milk and cream, butter, cheese, ice cream, lard, palm and palm kernel oils, cocoa butter - trans fat: all foods made with shortening or partially hydrogenated vegetable oil, commercially baked goods, candy bars tips: eliminate trans fats from diet, cut back on red meat and full fat dairy foods, avoid large predatory deep ocean fish —> higher mercury content

Question 43

vitamins

Answer 43

no energy value help regulate chemical processes in the body vitamins a, d, e and k: fat soluble and can lead to toxicity if taken in excessive amounts vitamins c and b: complex and excreted in urine vitamin d: important for calcium absorption and proper bone formation, usually in canada from November to march our body cant manufacture enough so its added to food - plant sources: vitamin d fortified soy beverage, fortified rice beverage, fortified margarine - animal sources: fortified mild, oily fish vitamin b12: important for healthy nervous system and synthesis of red blood cells, unless fortified no plant food contain significant amount - food sources: 1 cup of fortified soy beverage, 1-2 cups cow milk, 3/4 cup yogurt, 1 large egg

Question 44

minerals

Answer 44

no energy value essential for growth and development, help rebuild and repair bone, blood and nerve cells and body tissues iron: helps carry oxygen to different parts of body, lack of iron leads to fatigue and decrease performance, absorbed better by eating vitamin c rich foods - plant sources: dried beans, peas, lentils, dark green leafy vegetables, nuts, dried fruit, soy - animal sources: meat, clams, oysters, mussels, fish, eggs calcium: helps build strong bones and teeth, deficiency may lead to stress fractures and early osteoporosis, vitamin d is needed for calcium absorption teens need 1300mg daily and adults 1000mg - plant sources: tofu, calcium fortified soy beverage, calcium fortified orange juice, cooked beans, almonds, broccoli, oranges - animal sources: milk, yogurt, cheese, canned salmon with bones, sardines

Question 45

water

Answer 45

no energy value 2L/day 1h physical activity = +1L essential in helping us digest food, absorb and transport nutrients, process circulation, eliminate waste products, regulate body temperature, cell production lack of fluid can lead to fatigue, weakness, headache, irritability, dizziness, impaired physical performance tips: soft drinks, fruit juices, energy drinks, alcohol and sport drinks contain a lot of sugar

Question 46

canada food guide

Answer 46

half vegetables and fruits quarter protein foods quarter whole grain foods

Question 47

types of vegetarians

Answer 47

vegan: plant foods lacto-ovo vegetarian: plant food, eggs, dairy foods ovo vegetarian: plant foods, eggs lacto vegetarian: plant foods, dairy foods semi vegetarian: plant foods, poultry, eggs, fish/seafood, dairy foods

Question 48

benefits of being vegetarian

Answer 48

lower rates if obesity, heart disease, diabetes, high blood pressure, etc

Question 49

health risks of sodium

Answer 49

high blood pressure, strokes, heart diseases

Question 50

sources of high sodium foods

Answer 50

baked goods, pizza, lasagna, cheese, soup, sauces

Question 51

health risks of sugar

Answer 51

tooth decay, obesity, type 2 diabetes, cardiovascular disease, cancer

Question 52

recommended sugar take

Answer 52

no more than 10% total calories per day from added sugars and less than 5%

Question 53

health benefits of fiber

Answer 53

lowers blood cholesterol, helps maintain healthy body weight, lowers risk of diabetes, heart diseases and cancer, helps control blood levels

Question 54

two types of fiber

Answer 54

soluble fiber: dissolves in water to form gel-like substance, helps lower blood cholesterol and glucose levels insoluble fiber: does not dissolve in water, helps move food through digestive system and increases stool bulk (prevent constipation)

Question 55

fibre recommendation

Answer 55

women: 25 grams of fibre per day men: 38 grams of fibre per day

Question 56

the 7 P’s

Answer 56

preparation, products, plan, portions, pre-occupations, place, pace

Question 57

moderate to high intensity cardiovascular endurance 60-90 min

Answer 57

teams sports, dance, tennis carbohydrates meal 4h prior or small meal 2h prior or snack 60-90 min prior snack 15-30 min after

Question 58

low to moderate intensity activities that focus on agility, flexibility, technique 60-90 min

Answer 58

yoga, golf, dance, fencing, tai chi, walking carbohydrates and protein meal 3-4h prior or small meal 2h prior or snack 60-90 min prior

Question 59

muscular strenght endurance 60-90 min

Answer 59

rock climbing, rowing carbohydrates and protein snack 60 min prior snack 15-30 min after

Question 60

low to moderate intensity cardiovascular endurance outdoor activities 2+ hours

Answer 60

hiking, cycling, rowing carbohydrates and protein meal 4h prior or small meal 2h prior or snack 60-90 min prior snack every 1-2 hours

Question 61

water exercises

Answer 61

water before: 60-90 min: 150-350 ml water during: 125-250 ml every 20 min water after: 500 ml or more

Question 62

sport electrolyte drinks

Answer 62

recommended for intense activities lasting more than 60 min, high temprature activites

Question 63

carbohydrate snacks

Answer 63

1/3 cup dried fruit 1 medium banana 1 packet oatmeal 1 cup 100% juice

Question 64

carbohydrate + proteins snack

Answer 64

1 banana and 1/4 cup nuts 1 cup yogurt peanut butter sandwich