Podcast
Questions and Answers
Which of the following solutions can help with the barrier of lacking willpower?
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.
Having a physical activity diary can help manage tiredness.
True (A)
What solution can be adopted if someone feels discouraged during their exercise routine?
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 ______.
To overcome the barrier of not having enough money for exercise, one could consider activities like ______ and ______.
Match the barriers with their suggested solutions:
Match the barriers with their suggested solutions:
Which of the following is NOT a benefit of an active lifestyle?
Which of the following is NOT a benefit of an active lifestyle?
Sedentary lifestyles contribute to 8% of premature deaths.
Sedentary lifestyles contribute to 8% of premature deaths.
What type of exercise is aimed at improving muscular strength and endurance through external loads?
What type of exercise is aimed at improving muscular strength and endurance through external loads?
Aerobic exercise examples include __________, biking, running, and dancing.
Aerobic exercise examples include __________, biking, running, and dancing.
Which of the following health issues can regular exercise potentially reduce the risk of?
Which of the following health issues can regular exercise potentially reduce the risk of?
Stretching exercises are only beneficial for improving aerobic capacity.
Stretching exercises are only beneficial for improving aerobic capacity.
Match the following types of exercise with their primary focus:
Match the following types of exercise with their primary focus:
Regular exercise can reduce the risk of __________ by up to 30%.
Regular exercise can reduce the risk of __________ by up to 30%.
What is one significant change in the heart due to regular aerobic exercise?
What is one significant change in the heart due to regular aerobic exercise?
Aerobic exercise has no effect on the muscle tissue surrounding the heart.
Aerobic exercise has no effect on the muscle tissue surrounding the heart.
What adaptation occurs in blood vessels as a result of aerobic exercise?
What adaptation occurs in blood vessels as a result of aerobic exercise?
The __________ surrounding the muscles strengthen to resist injury due to resistance training.
The __________ surrounding the muscles strengthen to resist injury due to resistance training.
How does stretching exercise contribute to performance?
How does stretching exercise contribute to performance?
Resistance training primarily enhances the nervous system's ability to activate muscles.
Resistance training primarily enhances the nervous system's ability to activate muscles.
What is a major adaptation of the muscles following two months of resistance training?
What is a major adaptation of the muscles following two months of resistance training?
Match the type of exercise to its primary benefit:
Match the type of exercise to its primary benefit:
Which of the following is NOT a stage in the Transtheoretical Model?
Which of the following is NOT a stage in the Transtheoretical Model?
The Maintenance Stage occurs after an individual has practiced a new behavior for more than 6 months.
The Maintenance Stage occurs after an individual has practiced a new behavior for more than 6 months.
What is the primary challenge in changing unhealthy habits?
What is the primary challenge in changing unhealthy habits?
The stage where a person recognizes the presence of an unhealthy habit is called the ________ stage.
The stage where a person recognizes the presence of an unhealthy habit is called the ________ stage.
Match the stages of change with their descriptions:
Match the stages of change with their descriptions:
What is the recommended duration for consistently performing a new behavior to integrate it into the system?
What is the recommended duration for consistently performing a new behavior to integrate it into the system?
Individuals in the Pre-Contemplation and Contemplation stages can be motivated by showing the benefits of a new behavior.
Individuals in the Pre-Contemplation and Contemplation stages can be motivated by showing the benefits of a new behavior.
What stage involves preparing for the change by setting a date and seeking support?
What stage involves preparing for the change by setting a date and seeking support?
Flashcards
Active Lifestyle Benefits
Active Lifestyle Benefits
An active lifestyle improves bone and muscle strength, motor skills, body composition, and heart and lung efficiency. It can also delay aging, reduce disease risk (cardiovascular, cancer), and regulate blood pressure. It can also improve mental health (anxiety/depression) and build self-esteem.
Sedentary Lifestyle Risk
Sedentary Lifestyle Risk
A lack of physical activity is a major risk factor for many non-communicable diseases like hypertension, type 2 diabetes, heart disease, and some cancers.
Aerobic Exercise
Aerobic Exercise
Activities involving large muscle groups, rhythmic movement, and extended duration to improve cardiovascular fitness.
Resistance Exercise
Resistance Exercise
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Stretching Exercise
Stretching Exercise
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Non-communicable Diseases
Non-communicable Diseases
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Health Benefits of Exercise
Health Benefits of Exercise
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Reliable Sources
Reliable Sources
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Time Barrier
Time Barrier
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Energy Barrier
Energy Barrier
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Motivation Barrier
Motivation Barrier
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Willpower Barrier
Willpower Barrier
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Discouragement Barrier
Discouragement Barrier
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Aerobic Exercise Heart Change
Aerobic Exercise Heart Change
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Muscle Adaptation to Aerobic Exercise
Muscle Adaptation to Aerobic Exercise
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Capillary Adaptation to Aerobic Exercise
Capillary Adaptation to Aerobic Exercise
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Blood Adaptation to Aerobic Exercise
Blood Adaptation to Aerobic Exercise
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Resistance Training Muscle Growth
Resistance Training Muscle Growth
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Resistance Training Tissue Adaptation
Resistance Training Tissue Adaptation
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Stretching Exercise Benefit
Stretching Exercise Benefit
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Importance of flexibility training
Importance of flexibility training
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Unconscious Habits
Unconscious Habits
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Breaking Habits
Breaking Habits
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Stages of Change - Pre-Contemplation
Stages of Change - Pre-Contemplation
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Stages of Change - Contemplation
Stages of Change - Contemplation
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Stages of Change - Preparation
Stages of Change - Preparation
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Stages of Change - Action
Stages of Change - Action
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Stages of Change - Maintenance
Stages of Change - Maintenance
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Changing Barriers - Preparation to Action
Changing Barriers - Preparation to Action
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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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