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Questions and Answers
What is the definition of physical activity?
What is the term for the specific adaptations the body makes in response to the type of exercise and overload?
What is the term for the recovery time in which the body rests after exercise?
What is the term for the effect exercise will have on each given individual, as determined by genetic characteristics?
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What is the term for the excessive amount of exercise that may induce adverse health effects?
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What is one of the health benefits of regular physical activity?
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What is the term for the process of the body losing adaptations it has made over the course of an exercise program if it is not continued?
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What is the term for the basic principle of exercise training that represents intensity, duration, and frequency?
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What is the purpose of exercise?
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What is the short-term consequence of physical inactivity?
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What is the benefit of exercise in preventing joint problems?
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How does exercise impact bone loss?
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What is the benefit of exercise on respiration?
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How does exercise impact cardiovascular disease?
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What is the difference between physical activity and exercise?
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What is the quote that emphasizes the benefits of exercise?
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What is one way exercise helps prevent colon cancer?
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How does exercise reduce the risk of breast cancer?
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What is one way exercise helps manage diabetes?
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What is the term for the feeling of euphoria experienced after prolonged exercise?
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What is one way exercise improves brain function?
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What type of cells produce and secrete cytokines in response to physical activity?
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How does exercise help prevent atherosclerosis?
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What is one way exercise helps manage depression?
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What is a potential health risk associated with exercising in high temperatures?
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What is the recommended daily duration of exercise for Level I?
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What is the benefit of combining physical activity with good nutrition and other health-promoting behaviors?
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What is the normal or natural way of living, according to the text?
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What is the benefit of adding moderate intensity activity to one's daily routine?
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What is the relationship between the amount of activity and its health benefits?
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What is a potential health risk associated with acute bouts of vigorous activity in habitually inactive individuals?
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What is the definition of Sports Nutrition?
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Which of the following is a health-promoting mechanism of exercise?
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What percentage of college students are physically inactive?
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What is the recommended duration of daily aerobic exercise for moderate intensity?
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What is the recommended frequency for flexibility and balance exercises?
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What is a potential risk associated with excessive exercise?
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According to some scientists, how much daily aerobic exercise is needed to induce weight loss and maintain a healthy body weight?
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What is an example of a resistance exercise?
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What is a potential health risk associated with exercise-induced asthma?
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Study Notes
Physical Fitness and Health
- Physical fitness refers to a set of abilities that enable individuals to perform specific types of physical activity.
- Health-related fitness consists of:
- Healthy body weight and composition
- Cardiorespiratory fitness
- Adequate muscular strength
- Muscular endurance
- Sufficient flexibility
Physical Activity vs. Exercise
- Physical activity (PA) refers to any bodily movement caused by muscular contraction that results in energy expenditure.
- Unstructured PA includes daily activities such as walking, gardening, and household chores.
- Structured PA, also known as exercise, is a planned program designed to improve physical fitness.
Basic Principles of Exercise Training
- Overload: intensity, duration, and frequency of exercise
- Progression: gradually increasing the overload as the body adapts to the exercise
- Specificity: specific adaptations the body makes in response to the type of exercise and overload
- Recuperation: recovery time needed after exercise
- Individuality: exercise effects vary depending on individual genetic characteristics
- Reversibility: disuse leads to loss of adaptations made during exercise (use it or lose it)
Role of Exercise in Health Promotion
- Regular exercise can:
- Prevent and reduce the risk of chronic diseases (e.g., heart disease, diabetes, stroke, cancer)
- Improve self-image and mental health
- Reduce the risk of falls in older adults
- Improve bone health and immune function
- Reduce arthritis pain and improve quality of sleep and life
Benefits of Exercise
- Prevent and reduce joint problems by:
- Decreasing joint wear and tear through weight loss
- Preventing arthritis through exercise
- Keeping muscles, bones, and cartilage strong and healthy
- Halt bone loss by:
- Increasing bone mass and strength through exercise
- Reducing the risk of fractures and osteoporosis
- Improve respiratory function by:
- Increasing lung efficiency and reducing breathing difficulties
- Reduce cardiovascular disease risk by:
- Lowering blood pressure and reducing the risk of heart attack and stroke
- Preventing atherosclerosis by reducing cholesterol plaques
- Reduce cancer risk by:
- Preventing obesity, a major risk factor for several types of cancer
- Reducing circulating estrogen levels and breast cancer risk
- Speeding up food movement through the GI tract and reducing colon cancer risk
- Manage diabetes by:
- Increasing insulin sensitivity and glucose uptake
- Controlling body weight and reducing the risk of diabetes development
- Reduce depression by:
- Improving sleep patterns and self-esteem
- Stimulating endorphin production and reducing pain and stress
How Exercise Enhances Health
- Exercise involves changes in gene expression that modify cell structure and function
- Exercise induces the production of cytokines, such as myokines and adipokines, which reduce inflammation and promote health
- Other health-promoting mechanisms include:
- Decreasing fat and reducing unhealthy cytokine production
- Decreasing abdominal obesity and reducing blood pressure and lipid levels
- Increasing bone density and improving insulin sensitivity
Exercise Guidelines
- Comprehensive program of physical activity:
- Increase daily unstructured PA
- Incorporate structured PA, including:
- Aerobic exercise (30 minutes, 5 times/week, moderate intensity)
- Resistance training (8-10 exercises, 2-3 times/week)
- Flexibility and balance exercises (2-3 times/week)
- Note: More than 60 minutes of daily aerobic exercise may be needed to induce weight loss and maintain a healthy body weight
Risks of Excessive Exercise
- Excessive exercise may increase the risk of:
- Orthopedic problems (stress fractures)
- Impaired immune function
- Exercise-induced asthma
- Osteoporosis
- Heat illness and kidney failure
- Heart attack (in individuals who are habitually inactive)
General Guidelines for Exercise
- Level I: 30 minutes daily, low-intensity
- Level II: 3-6 days/week, 20-50 minutes, 50-85% increase in heart rate
- Level III: 3-7 days/week, stretching to increase fitness
- Level IV: 2-3 days/week, resistance activities
- Level V: physical inactivity (e.g., TV watching)
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Description
This quiz covers the basics of physical fitness, health-related fitness, and physical activity. It explores the components of health-related fitness, including body composition, cardiovascular fitness, muscular strength, and flexibility.