Unit 1, Physical Activity in Health

Question 1

Health

Answer 1

The overall condition of a person & presence or absence of illness or injury
- be may determined or influenced by factors beyond your control, such as your genes, age and family history

Question 2

Wellness

Answer 2

expands on the idea of health, be as well as you can despite setbacks and living life to the fullest!
- influenced by the decisions of how a person chooses to live
(conscious effort to reduce risk factors)

Question 3

Dimensions of wellness

Answer 3

9 - physical, emotional, intellectual, interpersonal and social, cultural, spiritual, environmental, financial and occupational

Question 4

Physical

Answer 4

eating, physical activity, avoiding harmful habits, practicing safe sex, recognizing symptoms of disease, getting regular checkups, and avoiding injuries

Question 5

Emotional

Answer 5

happy, sad, distressed, how much you see others, do you like seeing others

Question 6

Intellectual

Answer 6

openness to new ideas, capacity to question, ability to think critically, sense of humour, creativity and curiosity

Question 7

Interpersonal and social

Answer 7

communication skills, capacity for intimacy, ability to establish and main satisfying relationships, and ability to cultivate a support system of friends and family

Question 8

Cultural

Answer 8

creating relationships with those that are different from you, maintaining and valuing your own cultural identity and avoiding stereotyping based on ethnicity, gender, religion or sexual orientation

Question 9

Spiritual

Answer 9

capacity for love, compassion, forgiveness, joy and fulfillment, caring for others, sense of meaning and purpose and sense of belonging to something greater than oneself

Question 10

Environmental

Answer 10

have abundant, clean natural resources, maintaining sustainable development, recyling whenever possible and reducing pollution and waste

Question 11

Financial

Answer 11

how money works, living within one’s means, avoiding debt, especially for unnecessary items and saving for future/emergencies

Question 12

Occupational

Answer 12

enjoying what you do, feeling valued by your manager, building satisfying relationships with co-workers and taking advantage of oppurtunities to learn and be challenged

Question 13

Physical fitness

Answer 13

body’s ability to move well and function efficiently and effectively

Question 14

Muscular endurance, strength and power

Answer 14

muscular endurance - force produced over repeated efforts (reps, sets)
muscular strength - amount of force produced in a single maximal effort (kg or lb)
muscular power - ability to produce max force in minimum time (kg/s)

Question 15

Morbidity

Answer 15

refers to having a disease or symptoms of a disease, also refers to medical problems caused by a treatment
ex. heart disease, diabetes and obesity
comorbidity - have more than one at once

Question 16

Mortality

Answer 16

numbers of deaths due to a specific illness or condition

Question 17

Causes of death (general trends ) -> highest to lowest

Answer 17

Cancer, heart disease, stroke and accidents

Question 18

Common risk factors for chronic disease

Answer 18

tobacco use, unhealthy diets, physical inactivity and harmful use of alcohol

Question 19

Things to do to decrease risk factors for chronic diseases

Answer 19

be physically active, healthy diet, maintain a healthy body weight, manage stress, avoid tobacco, drugs and alcohol, and protect yourself from disease and injury

Question 20

Barriers to physical activity

Answer 20

lack of time, inconvenience, lack of self-motivation, lack of confidence to be active, fear of injury, lack of self-management skills (goals, rewards, progression), and lack of support

Question 21

Current CSEP Recommendations for children and youth

Answer 21

60 minutes of moderate or vigorous intensity of PA daily
vigorous intensity activities at least 3 days per week
activities that strengthen muscle and bone at least 3 days per week

Question 22

Current CSEP Recommendations (more general)

Answer 22

8-15 reps, 1-3 sets and 5-8 exercises
no more than 3 days a week

Question 23

Current CSEP Recommendations (18-65 years)

Answer 23

30 minutes of moderate-intensity physical activity 5 days/week or 20 minute of vigorous activity 3 days/week
8-10 muscular strengthening exercise (8-12 reps, 2-3 sets) at least 2 days per week

Question 24

Current CSEP Recommendation (65 years +)

Answer 24

at least 150 minutes of moderate to vigorous-intensity aerobic physical activity, in bouts of 10 minutes or more
(beneficial to add) - muscular and bone strengthening activities at least 2 days a week (5-10 exercises, add sets)

Question 25

Enabling factors to physical activity

Answer 25

goal setting, self-assessment, self-monitoring, self-planning, coping skills and time management

Question 26

Reinforcing factors to physical activity

Answer 26

success, family support, peer support and support of health professionals

Question 27

Theories of health behaviour change

Answer 27

social cognitive theory, self-determination theory, trans-theroretical theory, theory of planned behaviour, and health action process approach

Question 28

Trans Theoretical Model of Change

Answer 28

1. Precontemplation - no problem (i do not need to floss)
2. Contemplation - should change the problem (sees flossing news on tv
3. Preparation - i have been planning to (planning to start floss)
4. Action - change actions and behaviors (starts to floss)
5. Maintenance - been doing that for six months, could relapse (doing it everyday but thinks of not doing it
6. Termination - exit cycle of change and no lapses (not a second thought to floss or to not floss, you just do)