Unit 2

Question 1

Active living

Answer 1

A way in life where physical (+ social, mental, spiritual, emotional) activities are valued and integrated into everyday life

Question 2

Benefits of regular physical activity

Answer 2

Reduced risk of many diseases/chronic illnesses (ex. some cancers, diabetes type II, cardiovascular diseases), improves mood/mental health, increases lung capacity, aids in digestion/circulation, builds strength/endurance, enhances immunity/heart/lung health, slows aging of the brain, reduces stress, helps control weight, better bones, less stress, longer life, lowering the risk of recurrence of cancer in remission, lowering weight

Question 3

Canadian Physical Activity Guidelines

Question 4

Stretching exercises to improve flexibility

Answer 4

Static stretching: holding a stretch for 10-60 seconds
Proprioceptive neuromuscular facilitation (PNF): external force helps joints move through range of motion
- Passive: no muscle contractions
- Active: voluntary muscle contractions
Dynamic stretching: stretching while moving to allow joints to move through range of motion without injury
Ballistic stretching: rapid bouncing movements

Question 5

Muscle resistance programs/training

Answer 5

To improve muscular fitness, the overload principle must be applied when exercising the primary muscle groups

Question 6

Types of muscle contractions

Answer 6

Isometric: muscle at constant length when applying force
Isotonic: reps of dynamic muscle movement against resistance (dynamic as force changes with movement)
- Concentric phase: contracting/shortening muscle
- Eccentric phase: relaxing/lengthening muscle
Isokinetic: constant contraction of muscles through entire range of motion

Question 7

Primary muscle groups to exercise

Answer 7

Deltoids (shoulders), pectorals (chest), triceps/biceps (upper arms), quadriceps/hamstrings (thighs), gluteus maximus (buttocks), trapezius/rhomboids (upper back), abdomen/core

Question 8

Muscular strength

Answer 8

The force within muscles. It is measured by the absolute max weight a person can lift/press/push in one effort

Question 9

Muscular endurance

Answer 9

The ability to perform repeated muscular effort. It is measured by counting number of reps of an exercise

Question 10

Types of common fitness injuries

Answer 10

Acute: resulting from sudden trauma/force
Overuse: overdoing a repetitive exercise

Question 11

Sedentary behaviour

Answer 11

Activities done while sitting or laying down that require very little energy

Question 12

What to include when designing a personal physical activity plan

Answer 12

Plan workouts to improve fitness in aerobics, muscular, and flexibility

Question 13

Diseases related to inactivity and increased weight

Answer 13

Inactivity:
Increased proportion of body fat: heart disease, high blood pressure, diabetes type II, stroke, gall bladder problems, back + joint problems, some cancers

Question 14

Common barriers to physical activity

Question 15

Physical inactivity

Answer 15

The absence of moderate to vigorous physical activity

Question 16

Consequences of inactivity and sedentary behaviour

Answer 16

Inactivity: increases the risks of being overweight/obese, heart disease, diabetes type II, some cancers, high blood pressure
Sedentary behaviour: large amounts of this has negative outcomes regardless of levels of activity
- increases the risks of cardiovascular disease, diabetes type II, + death

Question 17

Body composition

Answer 17

The amount of fat (essential + stored) and lean tissue (bone, muscles, organs, water) in the body

Question 18

Cardiorespiratory fitness

Answer 18

The ability of the heart to pump blood through the body efficiently so a person can sustain prolonged rhythmic activity. It is measured by VO2 max - max amount of oxygen a person can use during intense exercise

Question 19

Principles of exercise

Answer 19

Overload principle: exercising by putting a greater than normal demand on the body
Progressive overload: gradually increasing the demand of exercises/raising the physical challenges
Reversibility principle: opposite of overload principle - reducing demands will result in muscle loss
Recovery principle: allowing muscles to recover after a workout

Question 20

4 dimensions of progressive overload (FITT)

Answer 20

Frequency: exercising regularly
Intensity: level of physical demands
Time (duration): amount of time exercising
Type (specificity): using appropriate exercises to produce the desired effects

Question 21

Public Health Agency of Canada (PHAC)

Answer 21

Federal organization with the goal of encouraging physical activity and healthy lifestyles. One branch is the Healthy Living Unit that funds fitness projects and provides information to agencies about physical activity

Question 22

Physical activity

Answer 22

Any body movement produced by the skeletal muscles that results in a substantial increase (over resting) of energy expenditure

Question 23

Physical fitness

Answer 23

The ability to respond to routine physical demands with enough reserve energy to cope with a sudden challenge

Question 24

Muscular fitness

Answer 24

The combination of muscular strength + endurance

Question 25

Flexibility

Answer 25

The achievable range of motion around specific joints without causing injury

Question 26

Physical conditioning/training

Answer 26

Gradually exercising to increase fitness levels (cardiorespiratory, muscular fitness, flexibility)

Question 27

Functional fitness

Answer 27

Fitness/ability to do regular activities (household or occupational)

Question 28

Factors of athletic performance (ABC SPF)

Answer 28

Agility: quickly + efficiently change body position Balance: the ability to maintain physical equilibrium Coordination: harmonious body movements Speed: rapidly propel the body (or limb) to another point Power: max force in the shortest possible time Force: an influence that results in body movement

Question 29

Improving cardiorespiratory fitness

Answer 29

Aerobic: improves cardiorespiratory endurance by stimulating/strengthening the body's ability to utilize O2 Anaerobic: high intensity/short duration exercises where the amount of O2 taken in cannot meet needs (sprints) Evaluating activity: have the goal of heart rate being in the target zone (55-90% of max) or evaluate the rate of perceived exertion (RPE) - breathless, fatigue, soreness

Question 30

Designing an aerobic workout

Answer 30

Warm up: speed up blood flow/warm muscles Aerobic activity: activity with desired intensity/duration Cool down: slowly reducing/regulating blood flow

Question 31

Designing a muscular workout

Answer 31

Targeting various/corresponding muscle groups in one workout, made up of reps + sets, using free weights + machines, allow 48-96 hours of recovery between workouts (recovery principle)

Question 32

Core strength

Answer 32

Ability of the muscles to support the spine + maintain stability/balance

Question 33

Mind-body physical activity

Answer 33

Pilates/yoga where mindfulness is practiced while doing a workout to improve flexibility + stability

Question 34

Preventing fitness injuries

Answer 34

Be aware of temperature conditions (heat - heatstroke + cold - impacts circulation), wear proper footwear, maintain proper form/technique, get proper instruction, use responsible protective measures when applicable (ex. helmet)

Question 35

Taking care of injuries

Answer 35

``` P: protect injured area R: rest I: ice C: compress until swelling stops E: elevate above the heart ```

Question 36

Benefits of flexibility

Answer 36

Prevention of injuries, relief of muscle strain, relaxation, improved athletic performance, reducing delayed-onset muscle soreness (DOMS), improved posture