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Intro to Human Health MidTerm > Unit 2 - Active Living > Flashcards

Unit 2 - Active Living Flashcards

1
Q

Define: Physical Activity

A

any body movement produced by the skeletal muscles that results in an increase over resting energy expenditure

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2
Q

What is The Public Health Agency of Canada (PHAC)?

A

The organization that has the lead responsibility for improving the health and well-being of Canadians

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3
Q

What are the three goals of PHAC?

A
  1. funding national healthy living projects
  2. improving collaboration between federal, provincial, and territorial governments with regard to healthy living initiatives
  3. collecting and sharing knowledge about healthy living so national, provincial, and municipal agencies can make informed decisions when implementing healthy living strategies
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4
Q

The Canadian Physical Activity Guidelines recommends how many accumulative minutes of moderate to vigorous intensity aerobic physical activity (MVPA) per week for ages 18-64?

A

150

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5
Q

Define: Physical Fitness

A

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

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6
Q

Define: Exercise

A

physical activity that you plan, structure, and repeat for the purpose of conditioning your body

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7
Q

What are the 5 health-related components of physical fitness?

A
  1. aerobic or cardiorespiratory endurance,
  2. muscular strength,
    3, muscular endurance,
  3. flexibility, and
  4. body composition
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8
Q

What is body composition?

A

the ratio of fat and lean body tissue

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9
Q

Define: Cardiorespiratory fitness

A

The ability of the heart to pump blood through the body efficiently so a person can sustain prolonged rhythmic activity.

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10
Q

What are the two components of Muscular Fitness?

A

strength and endurance.

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11
Q

Define: Muscular Strength

A

the force within muscles; it is measured by the absolute maximum weight that a person can lift, push, or press in one effort

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12
Q

Define: Flexibility

A

the range of motion around specific joints

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13
Q

Define: Physical conditioning (or training)

A

the gradual building up of the body to enhance cardiorespiratory or aerobic fitness, muscular strength, muscular endurance, and flexibility; and healthy body composition.

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14
Q

Define: Functional Fitness

A

the performance of daily activities

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15
Q

Define: Agility

A

the ability to change your body position and direction quickly and efficiently

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16
Q

Define: Balance

A

the body’s ability to maintain proper equilibrium

17
Q

Define: Coordination

A

the integration of the nervous and muscular systems, which allows for harmonious body movements

18
Q

What are the 2 components of Power?

A

Speed and force

19
Q

What are the 9 benefits of regular exercise?

A

better bones

better mental health and functioning

brighter mood and less stress

enhanced immunity

healthier heart and lungs

longer and more Active life

lowering the risk of cancer

lowering the risk of type 2 diabetes

lowering weight

20
Q

What is the overload principle?

A

a greater stress or demand on the body than it’s usually accustomed to handling

21
Q

What does Progressive overloading do?

A

gradually increases physical challenges and provides the benefits of exercise without the risk of injuries

22
Q

What does FITT stand for?

A

frequency (how often you exercise), intensity (how hard), time (how long), and type (specific activity).

23
Q

What is the reversibility principle?

A

the opposite of the overload principle. Just as the body adapts to greater physical demands, it also adjusts to lower levels. If you stop exercising, you can lose as much as 50 percent of your fitness improvements within two months.

24
Q

What are the two ways to determine whether you are exercising hard enough or if you are overdoing it?

A

Target heart rate and rating of perceived exertion (RPE)

25
Q

What is RPE?

A

Rating of perceived exertion.a self-assessment scale that rates symptoms of exertion, such as breathlessness and fatigue

26
Q

How can you have a safe and effective aerobics program?

A
  • Ensure readiness.
  • Check with your doctor before beginning an exercise program.
  • Exercise within your target heart rate zone
  • Consider intensity
  • Type of exercise
  • Frequency of exercise
  • Duration of exercise.
  • Include a warm-up
  • Include a 5-10 minute cool-down after training
  • Don’t push too hard or too fast; consider your program in three phases that include a 1.beginning, 2.progression, and 3.maintenance.
27
Q

What is the most popular physical activity in Canada?

A

Walking

28
Q

What is the best way to reduce body fat?

A

add muscle strength and endurance exercises to your workouts.

29
Q

Muscles can only do two things. What are they?

A

contract or relax

30
Q

What are the benefits of flexibility?

A
  • Prevention of injuries
  • Relief of muscle strain
  • Relaxation
  • Better athletic performance
  • Relief of soreness after exercise
  • Improved posture
31
Q

What are the 8 ways to prevent injuries and other exercise-related problems before they happen?

A
  1. Get proper instruction
  2. Begin any exercise program slowly and thoughtfully.
  3. Make sure that stretching and exercises are preventing, not causing, injuries
  4. Wear proper footwear.
  5. Make sure you have good equipment and keep it in good condition.
  6. Use reasonable protective measures, including wearing a helmet
  7. Take each outing seriously. Avoid the unknown under adverse conditions
  8. Never combine alcohol or drugs with any sport.
32
Q

What is PRICE?

A 
Protect the area 
Rest 
Ice 
Compress 
Elevate
33
Q

What is the CSEP?

A

Canadian Society for Exercise Physiology

34
Q

The CSEP developed five sets of guidelines according to life stages. What are they?

A

1) the early years—0 to 4 years;
2) children—5 to 11 years;
3) youth—12 to 17 years;
4) adults—18 to 64 years; and
5) older adults—65 years and over

35
Q

In adults aged 19-65 years, the following three recommendations were made to confer prevention against all-cause mortality, cardiovascular disease, stroke, hypertension, colon and breast cancer, diabetes, and osteoporosis:

A
  1. Accumulate 150 minutes per week of moderate-intensity exercise or 90 minutes per week of vigorous-intensity exercise in periods of at least 10 minutes
  2. Include resistance activities on 2-4 days per week
  3. Incorporate flexibility activities on 4-7 days per week
36
Q

List the points of the Human Movement and Energy Expenditure Continuum

A 
sleep
sedentary behaviour
light activity 
moderate activity
vigorous activity

Intro to Human Health MidTerm (7 decks)

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