Podcast
Questions and Answers
Which of the following best describes the role of the 'Type' component within the FITT principle?
Which of the following best describes the role of the 'Type' component within the FITT principle?
- The specific activity you choose to engage in. (correct)
- The duration of each exercise session.
- How hard you are working during exercise.
- How often you engage in physical activities.
Which of the following outdoor recreational activities primarily targets cardiovascular endurance?
Which of the following outdoor recreational activities primarily targets cardiovascular endurance?
- Limbo Rock
- Yoga
- Weightlifting
- Hiking (correct)
Why is gradual progression important in a training program, according to the principles and guidelines for safe exercise?
Why is gradual progression important in a training program, according to the principles and guidelines for safe exercise?
- To avoid the need for proper warm-up routines.
- To immediately achieve peak physical condition.
- To quickly burn the maximum amount of calories.
- To minimize the risk of injuries and promote adaptation. (correct)
Applying the 'Leave No Trace' principle, what should you do with any trash you generate while hiking?
Applying the 'Leave No Trace' principle, what should you do with any trash you generate while hiking?
If you check your pulse for 15 seconds and count 35 beats, what would your approximate heart rate per minute be?
If you check your pulse for 15 seconds and count 35 beats, what would your approximate heart rate per minute be?
Which set of fitness components is most directly improved by regularly practicing yoga?
Which set of fitness components is most directly improved by regularly practicing yoga?
An individual is looking to improve their body composition. Which strategy would be most effective according to the information provided?
An individual is looking to improve their body composition. Which strategy would be most effective according to the information provided?
Which of the following is the MOST important reason for wearing a Personal Flotation Device (PFD) during kayaking?
Which of the following is the MOST important reason for wearing a Personal Flotation Device (PFD) during kayaking?
Flashcards
Recreational Activities
Recreational Activities
Activities engaged in for enjoyment, relaxation, and fitness during leisure time.
Health-Related Fitness (HRF)
Health-Related Fitness (HRF)
Five components: cardiovascular endurance, muscular strength, muscular endurance, flexibility, body composition.
FITT Principle
FITT Principle
A guideline to structure workouts: Frequency, Intensity, Time, and Type.
Benefits of Outdoor Activities
Benefits of Outdoor Activities
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Safety in Water Activities
Safety in Water Activities
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Gradual Increase in Intensity
Gradual Increase in Intensity
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Hydration Importance
Hydration Importance
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Body Composition
Body Composition
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Study Notes
Recreational Activities
- Recreational activities are activities done for enjoyment, relaxation, and fitness.
- Outdoor activities include hiking, climbing, camping, kayaking, canoeing, snorkeling, and scuba diving.
Health-Related Fitness (HRF)
- HRF has five key components:
- Cardiovascular Endurance (e.g., swimming, hiking)
- Muscular Strength (e.g., weightlifting, climbing)
- Muscular Endurance (e.g., hiking, rowing)
- Flexibility (e.g., yoga, stretching)
- Body Composition (healthy fat-to-muscle ratio)
Skill-Related Fitness Components
- Skill-related components include agility, balance, coordination, power, reaction time, and speed.
Benefits of Outdoor Activities
- Physical Health: Strengthens muscles, reduces chronic disease risk, improves vitamin D absorption.
- Psychological/Emotional: Reduces stress, anxiety, boosts mood, confidence, and cognitive function.
- Social, Economic, and Spiritual (benefits are mentioned, but no details are provided)
Principles and Guidelines for Safe Exercise
- FITT Principle: Frequency, Intensity, Time, and Type – guides workout structure and gradual progression.
- Water Safety: Wear proper gear (e.g., PFD), monitor weather/water conditions, avoid overexertion, and use proper breathing techniques.
Leave No Trace Principle
- Plan for minimal environmental impact, stick to marked trails, avoid disturbing wildlife, and do not take souvenirs.
Activity-Specific Fitness Components
- Hiking/Climbing improves muscular endurance and cardiovascular fitness.
- Kayaking/Canoeing strengthens upper body, core, and improves cardiovascular health.
- Swimming enhances lung and heart function (cardiovascular endurance).
- Zumba, Jogging, and Biking promote overall fitness and balance.
Safety Measures and Best Practices
- Gradually increase workout intensity.
- Monitor heart rate (check pulse for 15 seconds, multiply by 4).
- Stay hydrated (drink water before, during, and after exercise).
- Maintain a balanced diet (avoid excessive sweets and unhealthy foods).
Key Concepts
- Benefits of recreational activities
- Water safety measures
- Applying the FITT principle
- Importance of Leave No Trace ethics
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Description
Explore recreational activities like hiking and water sports for relaxation and fitness. Understand the key components of health-related fitness (HRF): cardiovascular endurance, strength, muscular endurance. Learn about skill-related fitness involving agility, balance, and coordination.
