Physical Fitness

Question 1

What are the reasons why and challenges to being physically active?

Answer 1

xxx

Question 2

What is the difference between physical activity and exercise?

Answer 2

xxx

Question 3

Physical Activity

Answer 3

Body movements produces by muscles that need energy

Question 4

Exercise

Answer 4

Planned, structured, repetitive

Question 5

Activity benefits health the most when combined with…

Answer 5

Health eating and other healthy choices

Question 6

Many benefits of physical activity are related to…

Answer 6

Physical Fitness

Question 7

Physical Fitness

Answer 7

State of health measured by muscular strength, muscular endurance, cardiorespiratory fitness and flexibility

Question 8

Muscular Strength

Answer 8

The ability of a muscle or group of muscles to pull, push, exert force against a weight

Question 9

Muscular Endurance

Answer 9

Ability of a muscular or group of muscles to sustain repeated contractions against a weight

Question 10

Cardiorespiratory Fitness

Answer 10

State of respiratory and circulatory health measured by the ability to deliver oxygen to muscles and the capacity of muscles to use oxygen for physical activity

Question 11

Flexibility

Answer 11

ROM of your muscles and connective tissue @ your joint – affects your ability to stretch, bend, balance, agility

Question 12

Lower the heart rate the more efficient your body is at…

Answer 12

Delivering oxygen to cells and utilizing glucose and fat for energy

Question 13

Maximum heart rate

Answer 13

Moderate intensity activities = 50%-69% of MHR
Intense activities = 70%-90% of MHR
MHR = 220 –age = most common

Question 14

Anaerobic

Answer 14

• High intensity
• Short duration
• Fueled primarily by glucose our supply of glucose comes from glycogen that is stored in muscles & liver and can be rapidly converted to glucose

Question 15

Aerobic

Answer 15

• Low to moderate activity

- Fat is the primary source of fuel for activities

Question 16

Anaerobic and Aerobic Activities

Answer 16

Activities that have combination use both fat and glucose

ex: basketball, soccer, tennis etc. involves walking, running and high intense quick moves

Question 17

Activity Recommendations

Answer 17

• At least 150 minutes a week of moderate intense aerobic activities (in 10 minute bouts)
• 2 sessions at least; Strengthening exercises
• People with chronic disease consult physician before starting

Question 18

Children’s Activity Recommendations

Answer 18

60 minutes or more each day of moderate to vigorous levels

only @ 30% of children exercise at the recommended level

Question 19

Humans come in…

Answer 19

All shapes and sizes

Question 20

Culture & Science define appropriate body size

Weight status defined

Answer 20

-Culture’s definition of body weight/shape preference change with time (little to do with health)
-Science defines standards based on risk of death from all causes:
Death rates are highest among adults who have high body weight for height
Next highest rates are for underweight adults
The lowest rates are among those who are normal weight for height

Question 21

Essential Fat

Answer 21

Needed for normal physiological function; manufacture hormones, component of cells, provides cushion for internal organs
3%- 5% for males
10-%-12% for females

Question 22

Health problems also related to…

Answer 22

where excess fat is stored

Question 23

Visceral fat

Answer 23

Abdominal areas; Much more metabolically active and more strongly related to disease risk than fat stored on hips, thighs, buttocks (Can be estimated by measuring waist circumference over 40 inches in males and over 35 in females)

Question 24

Body Mass Index

Answer 24

-Measure of your weight relative to your height – used to estimate the health significance of body weight

weight (kg) / [height (m)]2
Example: Weight = 68 kg, Height = 165 cm (1.65 m)
Calculation: 68 ÷ (1.65)2 = 24.98
weight (lb) / [height (in)]2 x 703
Example: Weight = 150 lbs, Height = 5’5” (65”)
Calculation: [150 ÷ (65)2] x 703 = 24.96

Question 25

BMI Pros

Answer 25

- Easy to administer - No equipment needed - Decent indicator in non athletic population

Question 26

BMI Cons

Answer 26

- Limitations: BMI estimates fat DOES NOT calculate and sometimes incorrectly estimates risk - Difficult to interpret and to project changes in actual weight loss to BMI changes

Question 27

Adults BMI

Answer 27

Underweight: Less than 18.5 Healthy weight: 18.5 to 24.9 Overweight: 25 to 29.9 Obese: Over 30

Question 28

Children /Adolescents BMI

Answer 28

``` Plotted using growth charts Underweight: Ander 5th percent Health weight: 5th to 85 percent At risk of overweight: 85th to 95th percent Overweight: Above 95th percent ```

Question 29

Ways to measure body composition

Answer 29

- Dual Energy X-ray Absorptiometry - Hydrostatic Weighing - Bodpod - Skin Calipers - Bioelectrical Impedance

Question 30

Dual Energy X-ray Absorptiometry

Answer 30

- Low-dose x-ray beams | - Not readily available to most fitness participants

Question 31

Hydrostatic Weighing

Answer 31

- Been most common technique used in determining body composition in laboratory/research - Requires: time, skill, space, equipment

Question 32

Air Displacement aka: Bod Pod

Answer 32

Computerized pressure sensors determined the amount of air displaced by the person inside the chamber

Question 33

Skinfold Thickness

Answer 33

- Measures subcutaneous fat - Uses calipers 3 to 7 sites on the body - all should be taken on right side - 2 to 3 measurements should be taken at each site by same technician

Question 34

Bioelectrical Impedance

Answer 34

- Simple to administer - Accuracy is questionable - Principle (Fat tissue is less efficient conductor than lean tissue of electrical current)

Question 35

Preventing Obesity in Children

Answer 35

- Early development of healthy eating and activity habits | - Family approach

Question 36

Preventing Obesity in Adults

Answer 36

- Regular exercise (can prevent or lessen weight gain) - Portion sizes - Listening to body (hungry/full) - Sleep

Question 37

Underweight

Answer 37

- Less that 12% females and 5% males - People who are underweight and unhealthy are more likely to experience fatigue, illness, longer to recover from illness, decrease bone density , intolerant to cold

Question 38

Realistic View of body weight

Answer 38

- Size acceptance | - Health at every size