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Questions and Answers
What is a significant consequence of a sedentary lifestyle?
What is a significant consequence of a sedentary lifestyle?
Which behavior is essential for adopting a healthy lifestyle?
Which behavior is essential for adopting a healthy lifestyle?
What is the recommended amount of moderate-intensity physical activity for adults per week?
What is the recommended amount of moderate-intensity physical activity for adults per week?
Which dimension of health relates to environmental factors?
Which dimension of health relates to environmental factors?
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How do lifestyle decisions affect longevity?
How do lifestyle decisions affect longevity?
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Which of the following is NOT part of adopting a healthy lifestyle?
Which of the following is NOT part of adopting a healthy lifestyle?
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Which activity level is considered inactive according to the guidelines?
Which activity level is considered inactive according to the guidelines?
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Which term describes the process of continuous change and growth towards wellness?
Which term describes the process of continuous change and growth towards wellness?
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What is the primary purpose of exercise as defined in the content?
What is the primary purpose of exercise as defined in the content?
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Which of the following is NOT a component of health-related physical fitness?
Which of the following is NOT a component of health-related physical fitness?
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What effect does adequate physical activity have on disease susceptibility?
What effect does adequate physical activity have on disease susceptibility?
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Which of the following accurately describes physical activity?
Which of the following accurately describes physical activity?
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How can physical fitness attributes be attained according to the content?
How can physical fitness attributes be attained according to the content?
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What does the 'F' in the FITT principle stand for?
What does the 'F' in the FITT principle stand for?
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What is a potential benefit of exceeding the minimum recommended amounts of physical activity?
What is a potential benefit of exceeding the minimum recommended amounts of physical activity?
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Which skill-related component of physical fitness is associated with rapid responses to stimuli?
Which skill-related component of physical fitness is associated with rapid responses to stimuli?
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What is the purpose of the Physical Activity Readiness Questionnaire (PAR-Q)?
What is the purpose of the Physical Activity Readiness Questionnaire (PAR-Q)?
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Which group does not require a medical exam before starting moderate-or-vigorous intensity physical activity?
Which group does not require a medical exam before starting moderate-or-vigorous intensity physical activity?
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What criteria categorizes an individual as high risk for cardiovascular disease?
What criteria categorizes an individual as high risk for cardiovascular disease?
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What is the relationship between excess body fat and physical health?
What is the relationship between excess body fat and physical health?
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For moderate risk individuals, what is required before initiating vigorous intensity exercise?
For moderate risk individuals, what is required before initiating vigorous intensity exercise?
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What is indicated by a Body Mass Index (BMI) less than 18.5?
What is indicated by a Body Mass Index (BMI) less than 18.5?
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Which statement accurately describes body composition?
Which statement accurately describes body composition?
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What role does optimal body fat play in human health?
What role does optimal body fat play in human health?
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What is the primary function of cardiovascular disease risk factor assessment?
What is the primary function of cardiovascular disease risk factor assessment?
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How is Body Mass Index (BMI) calculated?
How is Body Mass Index (BMI) calculated?
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Which type of individuals are advised to have medical supervision during exercise of any level?
Which type of individuals are advised to have medical supervision during exercise of any level?
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What health risks are associated with a BMI above 24.9?
What health risks are associated with a BMI above 24.9?
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What happens during a medical evaluation for physical activity participation?
What happens during a medical evaluation for physical activity participation?
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What is the recommended frequency for flexibility exercises for most adults?
What is the recommended frequency for flexibility exercises for most adults?
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What is the recommended intensity level for flexibility stretching?
What is the recommended intensity level for flexibility stretching?
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What types of stretches are recommended in the guidelines for flexibility?
What types of stretches are recommended in the guidelines for flexibility?
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How long should a static stretch be held for optimal flexibility?
How long should a static stretch be held for optimal flexibility?
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What is the recommended frequency for neuromotor exercises for older adults?
What is the recommended frequency for neuromotor exercises for older adults?
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What is the necessary duration of neuromotor exercises per day according to the guidelines?
What is the necessary duration of neuromotor exercises per day according to the guidelines?
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Which type of exercises is categorized under neuromotor training?
Which type of exercises is categorized under neuromotor training?
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What types of activities are recommended for neuromotor exercise training?
What types of activities are recommended for neuromotor exercise training?
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What is the most commonly employed flexibility assessment?
What is the most commonly employed flexibility assessment?
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What are the four main factors contributing to muscle strength and size?
What are the four main factors contributing to muscle strength and size?
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Regular physical activity and exercise are not critically important for the health and well-being of people of all ages.
Regular physical activity and exercise are not critically important for the health and well-being of people of all ages.
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Which of the following is NOT a type of resistance training?
Which of the following is NOT a type of resistance training?
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What is the most commonly used instrument for self-reported medical history or health risk appraisal?
What is the most commonly used instrument for self-reported medical history or health risk appraisal?
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What does the acronym "FITT" stand for in the FITT Principle?
What does the acronym "FITT" stand for in the FITT Principle?
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Which of these is NOT a factor that can influence the range of motion available at a joint?
Which of these is NOT a factor that can influence the range of motion available at a joint?
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What is the unit of measurement for Body Mass Index?
What is the unit of measurement for Body Mass Index?
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Static stretching involves holding a stretch for a period of time, while ballistic stretching involves bouncing movements.
Static stretching involves holding a stretch for a period of time, while ballistic stretching involves bouncing movements.
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Which of the following is an example of a core muscle endurance test?
Which of the following is an example of a core muscle endurance test?
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What is the term used to describe the ability of a muscle to generate maximal force?
What is the term used to describe the ability of a muscle to generate maximal force?
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What does the term "overuse syndrome" refer to?
What does the term "overuse syndrome" refer to?
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The principle of progression suggests that the overload should be applied in a systemic and logical fashion over an extended period of time.
The principle of progression suggests that the overload should be applied in a systemic and logical fashion over an extended period of time.
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What is the name of the rate at which the body uses energy to sustain life?
What is the name of the rate at which the body uses energy to sustain life?
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Which type of stretching involves contracting a muscle before relaxing it?
Which type of stretching involves contracting a muscle before relaxing it?
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What are the four main factors that contribute to muscle strength and size?
What are the four main factors that contribute to muscle strength and size?
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The "dose-response relationship" in physical activity means that the more activity the better.
The "dose-response relationship" in physical activity means that the more activity the better.
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Which of these are NOT included in the Health-Related Physical Fitness components?
Which of these are NOT included in the Health-Related Physical Fitness components?
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Which of these is NOT a basic terminology used in resistance training?
Which of these is NOT a basic terminology used in resistance training?
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What are the three types of stretching?
What are the three types of stretching?
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Study Notes
Introduction
- Regular physical activity is crucial for health
- Sedentary lifestyles are a major cause of chronic diseases, poor quality of life, disability, and premature death in developed countries
- Healthy lifestyles are strongly encouraged for a good quality of life
Healthy Lifestyle
- Healthy lifestyle is a recurring pattern of health-promoting behaviours
- Wellness is a dynamic process of change and growth determined by the decisions one makes about how to live life
- Lifestyle factors influence longevity, independent of heredity, environment, or medical care
- Healthy lifestyle involves self-responsibility
- Key aspects include physical activity, sensible eating habits, maintaining a healthy weight, stress management, avoiding tobacco, sensible alcohol consumption, and safety consciousness.
Dimensions of Health
- Seven interconnected health dimensions contribute to a more productive and satisfying life
- Physical, spiritual, intellectual, emotional, social, environmental, career
Are you active enough?
- Regular physical activity is essential for overall health, benefiting all ages
- The greatest benefit is achieved by transitioning from inactivity or low-level activity to a regular pattern of moderate-intensity activity (150-300 minutes per week)
- Physical activity can have a dose-response relationship with health, reducing disease susceptibility and premature mortality.
- Individuals can further improve their fitness and reduce chronic disease and disability risks by exceeding the minimum recommendations
Physical Activity and Exercise
- Physical activity: Any bodily movement that increases energy expenditure beyond basal (resting) levels.
- Exercise: Planned, structured, repetitive, and purposeful activity designed to improve or maintain physical fitness.
- Both are important for health and well-being
Physical Fitness
- Physical fitness consists of health-related and skill-related components.
- Figure 4 displays these components
Pre-participation Health Screening
- Prior to starting a physical activity or exercise program, a multi-stage pre-participation health screening process should be followed
- Self-guided methods (PAR-Q, etc), Cardiovascular Disease (CVD) risk factor assessment and stratification and Medical Evaluation (if necessary).
Cardiovascular Disease (CVD) Risk Factors and Defining Criteria
- This section outlines different CVD risk factors (age, family history, smoking, sedentary lifestyle, obesity, hypertension, dyslipidemia, and prediabetes) and their defining criteria.
- Definition of CVD risk factors and criteria is detailed
- Understanding these risk factors and criteria is crucial for personalized exercise recommendations
CVD Risk Stratification
- CVD risk stratification categorizes individuals based on risk factors.
- Individuals are categorized as low, moderate, or high risk
- Individuals with low risk do not require prior medical examination or exercise tests before starting moderate-to-vigorous intensity PA
- High-risk individuals should be thoroughly evaluated before starting any moderate-to-vigorous intensity PA
- Medical supervision is often required for those in the high-risk category
Medical Evaluation
- Physical examination & stress tests are necessary if an individual's health condition does not appear suitable for physical activity or exercise
Body Composition
- Body composition is the relative proportion of body tissues (fat, muscle, bone, others)
- Two-compartment (2C) and Four-compartment (4C) body composition models are used as assumptions of body structure
- Excessive central abdominal fat is linked to poor health (e.g. hypertension, metabolic syndrome, type II diabetes, stroke, CVD, dyslipidemia). Excessive or insufficient body fat can negatively impact one's well-being.
BMI and Mortality
- BMI is calculated by dividing weight in kilograms by height in meters squared (kg/m²)
- A J-shaped association exists between BMI and mortality
- A BMI between 18.5 and 24.9 is considered ideal for optimal health status
Waist Circumference
- High waist circumference is a risk factor for diseases like type II diabetes
- Waist circumference greater than 90 cm in men and 80 cm in women is a significant risk factor.
Bioelectrical Impedance
- Electrical current is used to assess body fat percentage
- The technique measures the resistance to the electrical current flow
- Body fat has less water and electrolytes compared to lean body mass, impacting resistance to current flow
Energy Expenditure
- Metabolism is the rate at which the body uses energy to perform vital functions, activity, and food digestion.
- Energy expenditure varies based on the activity, including Resting Metabolic Rate (RMR), Thermic Effect of Food (TEF), and Physical Activity (TEA).
- These factors combined form the total daily energy expenditure (TDEE).
Cardiovascular Fitness
- Cardiovascular fitness is the ability of the heart, blood vessels, blood, and the respiratory system to supply fuel (especially oxygen) to muscles, and the body's capacity utilization of fuel for sustained exercise.
- It is essential for everyday activities and improving longevity.
- Cardiovascular fitness can be measured using laboratory (maximal/submaximal) or field tests (e.g., 9-minute run test, 1.0-mile run test).
Flexibility
- Flexibility is the range of motion around a joint.
- Flexibility involves the structural shape & alignment of bones, muscle elasticity, and nervous system activity. Factors include age, sex, and activity status.
Muscular Strength and Muscular Endurance
- Muscle strength is the maximum force a muscle can produce.
- Muscular endurance is the muscle's ability to sustain a given force over a long period.
- Factors like exercise, diet, genetics and gender differences significantly impact muscle strength and size.
Muscle Strength and Endurance Measurement
- A variety of tests can assess muscular strength and endurance (e.g., 1RM test, push-up test, sit-up test, plank test; etc)
- Muscle strength can be assessed statically(e.g., handgrip strength test) or dynamically(e.g., bench press, leg press)
Types of Resistance Training
- Isometric training involves no change in muscle length.
- Isotonic training involves muscular movement with constant resistance.
- Isokinetic training involves muscular movement with variable resistance.
- Plyometric training is a dynamic form of resistance training involving rapid eccentric and concentric contractions.
Cardio Training Machines
- This section lists and describes various cardio training machines (e.g., treadmill, stationary bike, elliptical cross-trainer, rowing machine)
Training Machines: Weights
- Different weight training machines (e.g., lat pulldowns, overhead presses, chest presses, pectoral flies, rear deltoids, assisted chin-ups, dips, bicep curls, triceps extensions, back extensions, leg raises, leg press, leg extensions, seated leg curls, hip rotations, standing calf raises) are illustrated
- The muscles trained by each piece of equipment is stated directly
Exercise Prescription
- Exercise prescription is a custom exercise plan designed for an individual's goals.
- The FITT principles direct the design of exercise plans. (Frequency, Intensity, Time, and Type)
- Additional principles emphasize overload, progression, specificity, reversibility, and individual variation
Cardiorespiratory Fitness Guidelines
- Frequency, Intensity, Time (Duration, and Type) are described for exercise programs designed for cardiorespiratory fitness based on moderate or vigorous intensity levels.
Resistance Training Guidelines
- Frequency, Intensity, Time, and Type (repetition and recovery period) of resistance training workouts.
Flexibility Guidelines
- Frequency, Intensity, Time, and Type of flexibility exercises for adults are described
Neuromotor Exercise Guidelines
- Frequency, Intensity, Time, and Type for Neuromotor exercises for older adults are described.
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Description
This quiz explores the key aspects of maintaining a healthy lifestyle, including the importance of regular physical activity and healthy eating habits. It examines the dimensions of health that contribute to overall wellbeing and longevity. Understand how making informed lifestyle choices can lead to a more productive and satisfying life.
