Health Benefits of Active Lifestyle
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Questions and Answers

Which of the following solutions can help with the barrier of lacking willpower?

  • Create a list of pros and cons
  • Identify triggers and implement a reward system (correct)
  • Make a physical activity diary
  • Prioritize activities

    • Having a physical activity diary can help manage tiredness.

    True

    What solution can be adopted if someone feels discouraged during their exercise routine?

    Avoid negative self-talk and replace it with encouraging words.

    To overcome the barrier of not having enough money for exercise, one could consider activities like ______ and ______.

    <p>running, swimming</p> Signup and view all the answers

    Match the barriers with their suggested solutions:

    <p>I do not have the time = Prioritize activities and cut back on non-essential activities I am always tired = Analyze energy levels and schedule workouts accordingly I lack willpower = Identify triggers and implement a reward system I easily get discouraged = Replace negative self-talk with encouragement</p> Signup and view all the answers

    Which of the following is NOT a benefit of an active lifestyle?

    <p>Increases risk of cardiovascular diseases</p> Signup and view all the answers

    Sedentary lifestyles contribute to 8% of premature deaths.

    <p>True</p> Signup and view all the answers

    What type of exercise is aimed at improving muscular strength and endurance through external loads?

    <p>Resistance Exercise</p> Signup and view all the answers

    Aerobic exercise examples include __________, biking, running, and dancing.

    <p>swimming</p> Signup and view all the answers

    Which of the following health issues can regular exercise potentially reduce the risk of?

    <p>All of the above</p> Signup and view all the answers

    Stretching exercises are only beneficial for improving aerobic capacity.

    <p>False</p> Signup and view all the answers

    Match the following types of exercise with their primary focus:

    <p>Aerobic Exercise = Improves aerobic capacity Resistance Exercise = Strengthens muscles Stretching Exercise = Increases flexibility Balance Exercise = Enhances stability</p> Signup and view all the answers

    Regular exercise can reduce the risk of __________ by up to 30%.

    <p>Type 2 diabetes</p> Signup and view all the answers

    What is one significant change in the heart due to regular aerobic exercise?

    <p>Increase in the size of the left ventricle</p> Signup and view all the answers

    Aerobic exercise has no effect on the muscle tissue surrounding the heart.

    <p>False</p> Signup and view all the answers

    What adaptation occurs in blood vessels as a result of aerobic exercise?

    <p>Enhanced capillary network towards working muscles</p> Signup and view all the answers

    The __________ surrounding the muscles strengthen to resist injury due to resistance training.

    <p>tissues</p> Signup and view all the answers

    How does stretching exercise contribute to performance?

    <p>Improves range of motion around joints</p> Signup and view all the answers

    Resistance training primarily enhances the nervous system's ability to activate muscles.

    <p>True</p> Signup and view all the answers

    What is a major adaptation of the muscles following two months of resistance training?

    <p>Increase in the ability of the muscles to generate force</p> Signup and view all the answers

    Match the type of exercise to its primary benefit:

    <p>Aerobic exercise = Enhances cardiovascular function Resistance training = Increases muscle strength Stretching exercise = Improves flexibility Flexibility training = Enhances coordination and movement efficiency</p> Signup and view all the answers

    Which of the following is NOT a stage in the Transtheoretical Model?

    <p>Evaluation Stage</p> Signup and view all the answers

    The Maintenance Stage occurs after an individual has practiced a new behavior for more than 6 months.

    <p>True</p> Signup and view all the answers

    What is the primary challenge in changing unhealthy habits?

    <p>Habits are often performed unconsciously and are hard to break.</p> Signup and view all the answers

    The stage where a person recognizes the presence of an unhealthy habit is called the ________ stage.

    <p>Pre-Contemplation</p> Signup and view all the answers

    Match the stages of change with their descriptions:

    <p>Pre-Contemplation = Does not recognize unhealthy habit Contemplation = Dedication to adopting positive behavior Action = Initiating the new behavior Preparation = Preparing for the change</p> Signup and view all the answers

    What is the recommended duration for consistently performing a new behavior to integrate it into the system?

    <p>6 months</p> Signup and view all the answers

    Individuals in the Pre-Contemplation and Contemplation stages can be motivated by showing the benefits of a new behavior.

    <p>True</p> Signup and view all the answers

    What stage involves preparing for the change by setting a date and seeking support?

    <p>Preparation Stage</p> Signup and view all the answers

    Study Notes

    Importance of an Active Lifestyle

    • Improves bone, joint, and muscle strength
    • Develops motor control and coordination
    • Maintains healthy body composition
    • Increases lung and heart efficiency
    • Increases muscle strength and endurance
    • Possibly delays aging
    • Reduces risk of cardiovascular diseases (e.g., coronary artery disease, stroke)
    • Helps regulate blood pressure
    • Reduces risk of breast and colon cancer
    • Improves mental well-being (reduces anxiety and depression), and builds self-esteem and social interaction
    • Confirmed by hundreds of researches over 20 years
    • Prevents non-communicable diseases (e.g., hypertension, type 2 diabetes, heart diseases, some cancers)
    • Sedentary lifestyle is a significant risk factor for non-communicable diseases (WHO)
    • 8% of premature deaths due to sedentary lifestyle
    • Exercise can reduce premature death: 50% for cardiovascular diseases, 30% for type 2 diabetes

    Types of Exercise

    • Repetitive movements to improve fitness components
    • Classified as Aerobic, Resistance, or Stretching
    • Aerobic Exercise: Involves large muscle groups in rhythmic, continuous movements (e.g., swimming, biking, running, dancing) to improve aerobic capacity
    • Resistance Exercise: Muscles contract against external load (e.g., barbell, TRX, Thera-Band, resistance machines) to improve muscular strength, endurance, and bone strength
    • Stretching Exercise: Increases elasticity of muscles and tendons, improving joint flexibility. (e.g., static, ballistic, dynamic stretching).

    Adaptations to Aerobic Exercise

    • Heart: Increased ejection of blood per beat due to enlargement of the left ventricle
    • Muscles: Thicker muscles enabling more forceful contractions to expel blood
    • Blood Vessels: Enhanced capillary network for efficient gas exchange, improved blood flow and temperature regulation

    Adaptations to Resistance Training

    • Muscles and Skeletal System: Increased muscle size, activation of more muscles, strengthening of surrounding tissues (tendons, ligaments) to handle increased forces

    Stretching Exercise

    • Improves range of motion, muscle coordination and connective tissue elasticity improving joint strength and efficiency.

    Stages of Change (Transtheoretical Model)

    • Pre-contemplation: Individuals unaware of the need for change
    • Contemplation: Individuals think about adopting a new behavior but are undecided
    • Preparation: Individuals committed to change and prepare to adopt a new behavior
    • Action: Individuals actively engage in the new behavior
    • Maintenance: Individuals consistently maintain the new behavior for more than six months, with relapse tendency minimal.

    Barriers to an Active Lifestyle

    • Lack of time
    • Fatigue
    • Lack of resources
    • Lack of motivation
    • Lack of willpower
    • Negative self-talk

    Solutions to address Barriers

    • Prioritize activities and time allocation
    • Schedule workouts
    • Explore affordable activities
    • Set SMART goals and reward yourself
    • Identify and address triggers to relapse
    • Avoid negative self-talk

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    Related Documents

    Importance Of An Active Lifestyle PDF

    Description

    Explore the significant health benefits of maintaining an active lifestyle, including improved physical strength, better mental health, and reduced risks of chronic diseases. This quiz highlights the importance of regular exercise and its role in promoting longevity and overall well-being.

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