Healthy Active Living Quiz

Healthy Active Living

• Fitness Components:
  • Health-related: Body composition, cardiorespiratory capacity, flexibility, muscular endurance, muscular strength.
  • Skill-related: Agility, balance, power, reaction time, coordination, speed.
• Body Composition:
  • Fit individuals have high muscle mass and bone density.
  • Typical body fat percentages: men (5-25%), women (8-30%).
  • BMI is a starting point for assessing obesity-related health risks, but imperfect; doesn't account for fat distribution, race, gender, or age.
• Cardiorespiratory Fitness: Efficient oxygen and nutrient delivery by the heart, lungs, and blood vessels.
  • Higher ventilatory and anaerobic thresholds.
• Flexibility: Range of motion in a joint. Limited flexibility can affect daily life and be a later-life risk.
• Muscular Endurance: Ability of muscles to repeat movements without fatigue. A fit person performs movements longer without fatigue.
• Muscular Strength: Ability to exert force, essential for daily activities. The ability to lift/move a heavy object effectively.
• Agility: Ability to rapidly and accurately change the body's direction in space.
• Power: Combining strength and speed to exert force quickly.
• Balance: Static balance is maintaining equilibrium stationary; dynamic balance while moving.
• Reaction Time: Time to respond to a stimulus.
• Coordination: Smoothly using senses with the body for movement.
• Speed: Performing a movement quickly.
• Training: Improving physical activity efficiency. People train to enhance fitness (running, shooting, lifting). Training methods are diverse, depending on goals.
• F.I.T.T. Principle: Frequency, Intensity, Type, and Time (for exercise planning).
  • Frequency: Exercise amount per week.
  • Intensity: Effort during workouts. Cardio target: 60-90% maximum heart rate. Weight training: repetition maximums.
  • Type: Activity aligned with goals.
  • Time: Exercise duration (20-60 minutes).
  • Target Heart Rate Zone: 60-90% of maximum heart rate. Calculate maximum heart rate: 220 - age.

Anatomy - Muscular and Skeletal Systems

• Skeletal System:
  • Bones and joints make up 30-40% of body mass.
  • Bone structure: Living organs; support, protection, blood cell production, mineral storage.
  • Bone composition: Non-living matrix (water, collagen, minerals).
  • Axial Skeleton: Bones along the midline (skull, neck, spine, ribcage).
  • Appendicular Skeleton: Remaining bones (limbs, shoulder, pelvis).
  • Vertebral Column: 26 vertebrae (Cervical: 7, Thoracic: 12, Lumbar: 5, Sacrum: 1, Coccyx: 1). These are numbered and named per region.
  • Bone Cells: Osteoblasts build bone, osteoclasts break it down for growth and maintenance.
  • Skeletal System Functions: Support, protection, movement, blood cell production, mineral & fat storage. Ligaments connect bones, periosteum is a bone-forming membrane.
• Muscular System:
  • Nearly 50% body weight.
  • Muscles contract to pull bones for movement. Muscles operate in pairs.
  • Muscle Types:
    • Voluntary (Skeletal): Conscious control; move arms, legs. Attached to bones by tendons.
    • Involuntary (Smooth): Unconscious control; control organs (stomach/intestines).
    • Cardiac: Heart; pumps blood; involuntary, autorhythmic.
  • Muscle Functions: Movement, posture, body heat generation, substance transport.
  • Muscle Action: Contraction (shortening), muscle pairs work opposingly.

Brief History of HIIT

• HIIT evolved gradually.
  • 1950s: Dr. Izumi Tabata developed the Tabata protocol combining intense exercise with rest.
  • 1990s: Recognized method for enhancing both aerobic and anaerobic fitness.
  • 2000s: Popularity rose for its effectiveness and time efficiency.
  • Today: A recognized fitness trend for all levels.

Yoga

• Benefits: Stress reduction, anxiety/stress management, strength building, increased fitness, activating the parasympathetic nervous system.
• Styles: Hatha (held poses, breathwork), Iyengar (precise alignment), Yin (poses held for extended periods).
• Frequency: Initially 2-3 times per week; integrate into daily routine.
• Start: Online classes/YouTube, yoga mat and supports (or household items).

Pilates Review

• Pilates: Low-impact system focusing on core strength, posture, flexibility, and control.
• History: Developed by Joseph Pilates initially for rehabilitation, now practiced for varied benefits.
• Principles: Concentration, control, centering, flowing movements, precision, & breathing.
• Benefits: Stronger core, better posture, improved flexibility/balance, and injury prevention/rehabilitation.
• Types: Mat Pilates (bodyweight), Reformer Pilates (machine resistance).

Movement Assignment - Warm-Up Components and Importance

• Warm-up Components:
  • Dynamic stretching (increases blood flow, joint lubrication).
  • Cardio (gradual heart rate increase).
  • Isolations (joint mobility, synovial fluid).
  • Strength training (muscle strength & endurance).
  • Cool-down (static stretching for flexibility and injury prevention).
• Why Warm Up? Improved blood flow to muscles, increased muscle temperature, increased oxygen release, enhances performance; prevents injuries. Improves performance and prevents injury, promoting long-term, active lifestyles.

Additional Topics (Gym Exam)

• Yoga Origins: Ancient India, rooted in the Rig Veda (hymns and mantras). Refinements by Rishis; Sanskrit language is used. 19 different types. 66 basic āsana (poses/physical yoga).

Additional Topics (Eating for Optimal Health)

• Macronutrients (Athletes/Pregnancy): Carbohydrates (energy), proteins (muscle repair), fats (longer-lasting energy), hydration.
• Micronutrients (Athletes/Pregnancy): Iron, calcium, Vitamin D, Magnesium, folic acid, Omega-3s.

Additional Topics (Dietary Supplements & Energy Drinks)

• Dietary Supplements: Can complement a healthy diet, but don't replace it. Caution against misleading promotions and risks of overdose or unwanted drug interactions.
• Energy Drinks: Can increase alertness, but potentially harmful, with risks of rapid heart rate, sleep issues, dehydration, and dependency. Not substitutes for sports drinks. Use cautiously.

Additional Topics (Eating Disorders/Malnutrition)

• Eating Disorders: Anorexia, Bulimia, Binge Eating Disorder, ARFID, Pica. Environmental pressures and mental health conditions contribute to their development. Treatment includes therapy, nutritional guidance, medical support, and family involvement.
• Malnutrition: Undernutrition (deficiency), Overnutrition (excess). Prevention/treatment involves a balanced diet, regular checkups, gradual nutrient reintroduction, and addressing underlying health issues.

Additional Topics (Food, Media, & Mood)

• Media Influence: Food trends and advertising affect food preferences, influencing dietary habits. Unrealistic depictions in media can also contribute to unhealthy diet cultures.
• Mood & Diet: Nutrients (Omega-3s, Vitamin D, Magnesium, probiotics) affect mood. Poor diet (high sugar, fat) worsens mental health.