Physical Activity Preparation Quiz

Physical Activity Preparation

• Learning Objectives:
  • Students will be able to determine the correct physical activity.
  • Students will understand the principle of specificity.
  • Students will understand safety preparation before and after exercise.

Detailed Topics Covered

• Choosing the right physical activity
• Principle of specificity
• Safety preparation before and after exercise

Starting a Physical Activity

Pre-exercise Screening

• Par-Q
• Medical certificate

Choosing the right physical activity

• Purpose and goals (Exercise vs. Training, Sport Specific)
• Time (Rest)
• Environment (Open place, Gym location, Accessibility)
• Stretching/warm-up/cooldown
• Safety

Purpose and Goals: Exercise vs. Training

• Exercise: Physical activity for immediate effect (e.g., workout today)
• Training: Physical activity with long-term goals (e.g., performance goals)

Exercise

• Physical activity for its own sake, for the effect it produces today, including non-specific and short-term goals (e.g., moving around, burning calories).

Training

• Physical activity with a long-term goal in mind, encompassing specifically designed workouts.

Sport Specific

• Body's response to physical activity is specific to the activity itself
• Example: Jogging improves jogging performance, but not necessarily other aerobic activities, muscle strength, or flexibility.
• Multifaceted approach to fitness (health, job performance, personal issues)

Time: Rest

• The time spent resting between sets allows muscles to recover
• Rest periods range from 30 seconds to 2 minutes between sets
• Some exercises have short rests between repetitions

Rest Intervals (By Exercise Type)

• Muscle hypertrophy: 30-60 seconds
• Muscle endurance: 30-60 seconds
• Power: 1-2 minutes
• Strength: 2-5 minutes

Environment

• Place/Location
  • Indoor (fitness facilities, gymnasium)
  • Outdoor (field, oval)
• Gym Location: It is important to choose a gym close to work or home to avoid wasting time travelling.

Stretching/Warm-up/Cooldown

• Importance of dynamic and static stretching
• Importance of warm-up and cool-down routines

Importance of Dynamic Stretching

• Improves speed, agility, and acceleration
• Involves active tightening of muscles and joint movement through their full range of motion
• Increases muscle temperature and decreases muscle stiffness
• Part of warm-up routine before any athletic event

Importance of Static Stretching

• Moves muscle as far as possible without pain, hold for 20-45 seconds
• Repeats 2-3 times
• Increases flexibility
• Part of cool-down routine to prevent injury
• Can reduce risk of injury

Safety

• Pre-workout Do's:
  • Food
  • Drink lots of water
  • Warm-up
  • Sleep
  • Proper relaxation
  • Check vitals
• Post-workout Do's:
  • Stretch
  • Drink lots of water
  • Keep Track