Physical Activity and Health Quiz
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Questions and Answers

Which type of physical activity is primarily focused on improving cardiovascular endurance?

  • Bone-strengthening activities
  • Domestic activities
  • Aerobic activities (correct)
  • Muscle-strengthening activities
  • What best describes anaerobic glycolysis?

  • It helps in activities like sprinting and gymnastics. (correct)
  • It is used for activities lasting longer than three minutes.
  • It requires oxygen for energy production.
  • It is the fastest way to acquire energy.
  • Which of the following activities would be categorized under leisure time?

  • Commuting to work
  • Climbing stairs at work
  • Playing a recreational sport (correct)
  • Household chores
  • Which domain of physical activity includes commuting activities like walking and cycling?

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

    Which component of health-related fitness refers to the ability to move a joint smoothly through its complete range of motion?

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

    What type of physical activity would best be categorized as bone-strengthening?

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

    What is the primary purpose of health-related fitness?

    <p>To enhance daily functional abilities</p> Signup and view all the answers

    Which body energy system is utilized most effectively during a short, intense activity?

    <p>Phosphagen system</p> Signup and view all the answers

    How is muscular endurance best defined?

    <p>The capacity to keep moving without fatigue</p> Signup and view all the answers

    What does the term lifestyle refer to in the context of physical health?

    <p>Habits and choices affecting health</p> Signup and view all the answers

    What is recommended to consume before and after a workout lasting over one hour?

    <p>A small amount of food and fluid</p> Signup and view all the answers

    What is the primary purpose of creating a great plate in athletic nutrition?

    <p>To include a variety of foods with all macronutrients</p> Signup and view all the answers

    How should supplements be viewed within an athlete's diet?

    <p>As an enhancement to a balanced diet</p> Signup and view all the answers

    Which drink is specifically mentioned as beneficial for recovery after exercise?

    <p>Low-fat chocolate milk</p> Signup and view all the answers

    What characterizes the goal of inclusive eating as described in the content?

    <p>Eating a variety of foods to support overall health</p> Signup and view all the answers

    What does the principle of overload emphasize in physical training?

    <p>Increasing demands on the body to induce adaptation</p> Signup and view all the answers

    Which principle ensures exercise intensity is increased gradually over time?

    <p>Principle of Progression</p> Signup and view all the answers

    The principle of specificity suggests that improvements in fitness are related to what?

    <p>The specific type of training undertaken</p> Signup and view all the answers

    Which type of exercise focuses on improving stability and coordination?

    <p>Balance workouts</p> Signup and view all the answers

    What is the primary focus of flexibility exercises?

    <p>Enhancing the range of motion</p> Signup and view all the answers

    Which component does NOT belong in the FITT principle?

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

    In the SMART goal-setting framework, what does the 'R' stand for?

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

    Which exercise is classified as strength and resistance training?

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

    What does the 'I' in the FITT principle represent?

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

    Which of the following is NOT an example of flexibility exercise?

    <p>Dumbbell bicep curls</p> Signup and view all the answers

    What is the primary purpose of performing physical fitness assessments?

    <p>To provide individualized feedback on fitness status</p> Signup and view all the answers

    Which of the following best describes muscular endurance?

    <p>The capacity to sustain repeated exercise without tiring</p> Signup and view all the answers

    What percentage of a daily diet is recommended for proteins for Filipinos ages 13-19?

    <p>10-15%</p> Signup and view all the answers

    What is the BMR formula for women according to the Harris-Benedict equation?

    <p>BMR = 655.1 + (4.35 * weight) + (4.7 * height) - (4.7 * age)</p> Signup and view all the answers

    Which of the following is NOT a type of eating mentioned?

    <p>Mindful Eating</p> Signup and view all the answers

    What is the recommended range for carbohydrates in the diet of Filipinos aged 13-19?

    <p>55-70%</p> Signup and view all the answers

    What is the significance of self-assessment in physical activity?

    <p>To determine personal fitness skills and behavior changes</p> Signup and view all the answers

    How does endurance differ from strength in physical fitness?

    <p>Endurance is about sustaining activity, while strength is about maximum force output.</p> Signup and view all the answers

    What role does dietary intake play in physical fitness assessments?

    <p>It influences fitness status and health risk assessments.</p> Signup and view all the answers

    What is an essential element to consider when developing a personal fitness plan?

    <p>Creating realistic goals based on assessment results</p> Signup and view all the answers

    What condition is caused by excessive heat exposure, leading to a dangerously high body temperature?

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

    What is the primary danger of exercising in humid and hot conditions?

    <p>Ineffective cooling due to sweat</p> Signup and view all the answers

    Which of the following is NOT a recommended action to avoid hyperthermia during exercise?

    <p>Exercise excessively in heat</p> Signup and view all the answers

    What is the normal body temperature, below which hypothermia occurs?

    <p>95°F (35°C)</p> Signup and view all the answers

    Which type of injury occurs as a result of doing too much or training too hard?

    <p>Overuse Injury</p> Signup and view all the answers

    What are heat cramps primarily caused by?

    <p>Inadequate hydration</p> Signup and view all the answers

    Which of the following is true regarding strains?

    <p>They affect muscles or tendons.</p> Signup and view all the answers

    What is a common cause of environmental or accidental injuries in physical activities?

    <p>Environmental factors</p> Signup and view all the answers

    Which of the following should NOT be done to stay safe in extreme cold conditions?

    <p>Exercise vigorously in the cold</p> Signup and view all the answers

    What is the primary symptom of heat exhaustion?

    <p>Rapid pulse and heavy sweating</p> Signup and view all the answers

    What is the primary purpose of the Food Pyramid?

    <p>To make healthy eating easier</p> Signup and view all the answers

    Which of the following is an important aspect of building healthy eating habits?

    <p>Educating oneself on food and healthy eating habits</p> Signup and view all the answers

    What is suggested to help maintain healthy eating habits?

    <p>Be around others who eat healthily</p> Signup and view all the answers

    How many balanced meals should one aim to eat daily?

    <p>5 to 6 balanced meals</p> Signup and view all the answers

    What is a common strategy for controlling calorie intake?

    <p>Measuring servings carefully</p> Signup and view all the answers

    What is said about breakfast in relation to daily energy?

    <p>It provides essential energy for the day</p> Signup and view all the answers

    Why is managing metabolism important as one ages?

    <p>It helps maintain lean muscle</p> Signup and view all the answers

    Which of the following is NOT a recommendation for developing healthy eating habits?

    <p>Eating meals while distracted</p> Signup and view all the answers

    What role does education play in healthy eating?

    <p>It helps identify unhealthy foods</p> Signup and view all the answers

    What is one way to make healthier food choices more appealing?

    <p>Utilizing lower-fat alternatives</p> Signup and view all the answers

    What are the benefits of consuming whole grains?

    <p>Reduces risk of chronic diseases</p> Signup and view all the answers

    How does drinking water contribute to weight management?

    <p>Replaces calorie-dense beverages</p> Signup and view all the answers

    What is the suggested minimum daily water intake?

    <p>Eight to ten 8-ounce glasses</p> Signup and view all the answers

    Which of the following should be avoided to maintain optimal health?

    <p>Regularly eating empty calorie snacks</p> Signup and view all the answers

    What is the relationship between optimism and dietary changes?

    <p>Optimism can help in achieving healthy eating behaviors</p> Signup and view all the answers

    Why is it recommended to wait before stepping on a scale?

    <p>To avoid unnecessary stress</p> Signup and view all the answers

    How can supplements benefit the body?

    <p>They enrich the body's internal environment</p> Signup and view all the answers

    What impact does consuming empty calories have on energy levels?

    <p>Causes quick spikes and subsequent drops in energy</p> Signup and view all the answers

    What is a recommended approach for sedentary behavior?

    <p>Aim to sit less and move more</p> Signup and view all the answers

    What is known about the digestion of whole grains?

    <p>They contribute to feeling full longer</p> Signup and view all the answers

    Study Notes

    Physical Activity

    • Defined as movements by skeletal muscles resulting in energy expenditure.
    • Four domains: occupational, domestic, transportation, and leisure time.

    Types of Physical Activity

    • Aerobic Activities: Improve cardio-respiratory endurance; examples include running and swimming.
    • Muscle-Strengthening: Resistance training to enhance muscular strength and endurance.
    • Bone-Strengthening: Weight-bearing activities that promote bone growth and strength.

    Body Energy Systems

    • Phosphagen System: Quick energy for short, intense activities (e.g., sprinting).
    • Anaerobic Glycolysis: Energy for activities lasting a few minutes without oxygen (e.g., gymnastics).
    • Aerobic System: Sustains energy for prolonged activities (e.g., marathon running).

    Lifestyle Factors

    • Encompasses habits and attitudes that affect overall health, differentiated between healthy and unhealthy choices.
    • Cardiovascular Endurance: Capacity for sustained aerobic activity.
    • Muscular Endurance: Ability to perform repeated movements.
    • Muscular Strength: Maximum force a muscle can exert.
    • Flexibility: Range of motion around joints.
    • Body Composition: Ratio of fat to lean mass in the body.

    Physical Fitness Assessments

    • Assessments provide feedback on fitness status and guide exercise plans.

    Healthy Lifestyle Choices

    • Balance necessary elements: physical activity, nutrition, relaxation, sleep, and hygiene.

    Dietary Recommendations (FNRI-DOST)

    • Macronutrient Ratios for Ages 13-19: 55-70% carbohydrates, 20-30% proteins, 10-15% fats.

    Types of Eating Behaviors

    • Fueling for performance, emotional eating, social eating, and habitual or recreational eating.

    Training Principles

    • Overload: Increase demands on the body for improvement.
    • Progression: Gradually increase exercise intensity.
    • Specificity: Adaptations are specific to the type of training.

    Balance Exercises

    • Improve stability and prevent falls; examples include standing on one leg and Tai Chi movements.

    Strength and Resistance Training

    • Builds muscle strength through weighted exercises; includes push-ups and squats.

    Flexibility Exercises

    • Increase range of motion; includes stretching exercises like hamstring and shoulder stretches.

    FITT Principle

    • Framework for exercise planning: Frequency, Intensity, Time, and Type.

    Safety Guidelines for Physical Activity

    • Be aware of environmental conditions; hydration and appropriate clothing are critical.
    • Heat Cramps: Painful muscle spasms due to dehydration.
    • Heat Exhaustion: Symptoms include heavy sweating and rapid pulse.
    • Heatstroke: Severe overheating requiring immediate medical attention.

    Cold Weather Safety

    • Avoid extreme conditions to prevent hypothermia and use warm clothing.

    Injury Prevention

    • Understand types of injuries: environmental/accidental versus overuse.
    • Key examples include sprains and strains, noting symptoms like pain and swelling.

    Nutrition for Athletic Performance

    • Focus on pre- and post-workout fueling; hydration and nutrient balance are vital.

    Healthy Eating Habits

    • Aim for 5-6 balanced meals daily, control portions, eat breakfast regularly, and stay hydrated.

    Importance of Whole Grains

    • Linked to weight loss and reduced chronic disease risk; they promote satiety.

    Avoiding Empty Calories

    • Recognize the adverse effects of excessive empty calorie consumption on health.

    Hydration

    • Essential for nutrient transport, temperature regulation, and overall body functioning; aim for 8-10 glasses of water daily.### Hydration Sources
    • Optimal hydration comes from non-caffeinated, non-alcoholic beverages, soups, and watery foods like fruits and vegetables.
    • Approximately 20% of daily water intake can be derived from food sources.
    • Drinking water with each meal is recommended, along with keeping a water bottle accessible for constant hydration.

    Weighing Considerations

    • Daily weighing is not advisable; the scale only provides numerical data that doesn’t reflect body composition (ratio of lean mass to fat).
    • Frequent weigh-ins can lead to demotivation if weight loss appears slower than expected; focus should be on overall health rather than a number.

    Reducing Sedentary Time

    • Excessive time spent being sedentary, such as watching television, correlates with mindless snacking and calorie consumption.
    • Research highlights that individuals who successfully lose weight tend to watch fewer than 10 hours of television each week.

    Optimism and Behavior Change

    • Studies indicate that an optimistic mindset contributes to successful behavior modifications, including healthier eating and weight loss.
    • Focusing on what can be achieved (gaining health) instead of what is lost (losing weight) promotes positive change.

    Role of Supplements

    • A balanced diet provides essential nutrients needed for bodily functions and overall health.
    • Dietary supplements, including vitamins, fatty acids, and minerals, support cellular health and regeneration, enhancing the body's protective systems.

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    Description

    Test your knowledge on the types of physical activity, energy systems, and health-related fitness components. This quiz covers various domains of physical activity and lifestyle factors that impact overall health. Perfect for anyone interested in fitness and well-being.

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