Unit 6 Physical Activity

Question 1

what is physical activity

Answer 1

all leisure and non-leisure body movement produced by skeletal muscles that results in an increase in energy expenditure

Question 2

what is exercise

Answer 2

planned, structured, repetitive physical activity that is specifically aimed at improving physical fitness

Question 3

what is physical fitness

Answer 3

the extent to which the body can respond to increased physical demand

Question 4

what are the components of physical fitness

Answer 4

cardiorespiratory fitness, muscular strength, muscular endurance, flexibility, and body composition

Question 5

what is muscular strength

Answer 5

force a muscle can produce with maximal effort

Question 6

what does muscular strength depend on

Answer 6

on muscle cell size, and motor neuron activity

Question 7

why are strong muscles important

Answer 7

for keeping the skeleton in proper alignment / posture

Question 8

what are the benefits of exercise

Answer 8

improves digestion, improves metabolism, improves respiratory capacity, enhances immunity, improves mobility and independence

Question 9

how does physical fitness protect against CVD

Answer 9

stronger heart muscle, effective blood pumping, and lower blood pressure

Question 10

how does physical fitness protect against blood cholesterol levels

Answer 10

increased HDL, decreased health risk

Question 11

how does physical fitness protect against type 2 diabetes

Answer 11

improves insulin sensitivity

Question 12

what diseases does physical activity prevent

Answer 12

CVD, blood cholesterol levels, type 2 diabetes obesity, certain cancers, and osteoporosis

Question 13

what are the risks of excerise

Answer 13

traumatic injuries, overuse injuries, general over stress, temperature injury, sudden cardiac death, and compulsive tendencies

Question 14

what is a blister

Answer 14

accumulation of fluid in one spot under the skin

Question 15

what is a bruise

Answer 15

pain, swelling, and discolouration

Question 16

what is a fracture or dislocation

Answer 16

pain, swelling, tenderness, loss of function and deformity

Question 17

what is a joint sprain

Answer 17

pain, tenderness, swelling, discolouration and loss of function

Question 18

what is a muscle cramp

Answer 18

painful, spasmodic muscle contractions

Question 19

what is muscle soreness or stiffness

Answer 19

pain and tenderness in the affected muscle

Question 20

what is a muscle strain

Answer 20

pain, tenderness, swelling, and loss of strength in the affected muscle

Question 21

what is plantar fasciitis

Answer 21

pain and tenderness in the connective tissue on the bottom of your feet

Question 22

what is a shin splint

Answer 22

pain and tenderness on the front of the lower leg; sometimes also pain in the calf muscle

Question 23

what is tendinitis

Answer 23

pain, swelling, and tenderness of the affected area

Question 24

what is a side stitch

Answer 24

pain on the side of the abdomen

Question 25

what are the two ways the body produces energy

Answer 25

aerobically and anaerobically

Question 26

what is the equation to aerobically produce energy

Answer 26

C6H12O6 + 6O2 → 6H2O + 6CO2 + 38 ATP

Question 27

what is the equation to anaerobically produce energy

Answer 27

C6H12O6 → 2C3H6O3 + 2 ATP

Question 28

what is the difference between aerobic and anaerobic energy production

Answer 28

aerobic uses oxygen, anaerobic doesn't

Question 29

what does cardiorespiratory fitness include

Answer 29

aerobic activity that uses large muscle groups

Question 30

what does strength fitness include

Answer 30

resistance activity performed at controlled speed through a range of motion

Question 31

what does flexibility fitness include

Answer 31

strength activity that uses major muscle groups

Question 32

what does isometric exercise involve

Answer 32

force generation without movement, like contracting your abdominal muscles

Question 33

what does isotonic exercise involve

Answer 33

force and movement, bench press, sit ups, bicep curls, and push ups

Question 34

what is flexibility

Answer 34

range of motion around a joint

Question 35

what are the basic principles of training

Answer 35

specificity, overload, progressive overload, reversibility and individual differences

Question 36

what does the specificity principle include

Answer 36

specific adaption to imposed demand

Question 37

what does the overload principle include

Answer 37

in order to see improvement in fitness, must challenge the body beyond its current abilities

Question 38

what does the progressive overload principle include

Answer 38

overload is increased over time

Question 39

what is the reversibility principle include

Answer 39

you can lose up to 50% of fitness improvements within 2 months if you stop exercising

Question 40

what does warming up do

Answer 40

stimulates joints to produce lubricating fluid; readies metabolism

Question 41

what are main signs of overtraining

Answer 41

persistent pain, increased difficulty performing standard exercise, increased susceptibility to infections, and general feeling of tiredness

Question 42

what is cardiorespiratory endurance

Answer 42

the ability to perform prolonged, large muscle, dynamic exercise at moderate high intensity

Question 43

what does cardiorespiratory endurance depend on

Answer 43

the lungs' ability to deliver oxygen to the bloodstream, the heart's capacity to pump blood, the ability of the nervous system and blood vessels to regulate blood flow and the body's ability to use oxygen and process fuels for exercise

Question 44

what does muscular strength depend on

Answer 44

the size of muscle cells and the ability of nerves to activate muscle cells

Question 45

what is sarcopenia

Answer 45

loosing muscle cells

Question 46

what are the benefits of muscular strength training

Answer 46

reduced risk of CVD and osteoporosis

Question 47

what is muscular endurance

Answer 47

the ability to resist fatigue and sustain a given level of muscle tension

Question 48

how is muscular endurance developed

Answer 48

by stressing the muscles with a greater load

Question 49

what does flexibility depend on

Answer 49

joint structure, the length and elasticity of connective tissue and nervous system activity

Question 50

what makes up the fat free mass in the body

Answer 50

muscle, bone, and water

Question 51

what does a healthy body composition involve

Answer 51

a high proportion of fat free mass and an acceptably low level of body fat

Question 52

what are the skill related components of fitness

Answer 52

speed, power, agility, balance, coordination, and reaction time

Question 53

what is speed

Answer 53

the ability to perform a movement in a short time

Question 54

what is power

Answer 54

the ability to exert force rapidly, based on a combination of strength and speed

Question 55

what is agility

Answer 55

the ability to change the body's position quickly and accurately

Question 56

what is balance

Answer 56

the ability to maintain equilibrium while either moving or stationary

Question 57

what is coordination

Answer 57

the ability to perform motor tasks accurately and smoothly by using body movements and the sense

Question 58

what is reaction time

Answer 58

the ability to respond quickly to a stimulus

Question 59

what are the benefits of physical wellness

Answer 59

increases stamina, helps avoid illness, controls weight and stress, and generates more energy

Question 60

what does levels of fitness depend on

Answer 60

physiological factors such as the heart's ability to pump blood and the size muscle fibres