Physical Activity vs Exercise and 7 Spheres - Review Flashcards

Flashcards covering key concepts from the lecture notes on Physical Activity, Exercise, the 7 Spheres, ADLs/IADLs/Home Maintenance, Direct vs. Subjective Experience, and related topics.

What is the difference between Physical Activity and Exercise?

Physical Activity refers to any bodily movement produced by skeletal muscles that results in energy expenditure, from daily chores to walking. Exercise is a specific type of physical activity that is planned, structured, repetitive, and performed with the purposeful objective of improving or maintaining one or more components of physical fitness, such as strength, balance, coordination, or another skill.

Is Exercise always performed consciously, and how does this compare to Physical Activity?

Yes, exercise is always performed consciously, meaning it is intentional and requires deliberate mental effort to execute. In contrast, not all physical activity is conscious; for example, fidgeting, maintaining posture, or even some aspects of breathing occur without direct conscious thought.

Not all physical activity is exercise, but all exercise is physical activity. True or False?

True. Exercise is a subset of physical activity; therefore, all exercise is physical activity, but not all physical activities (like walking to a different room or cooking) meet the criteria to be considered exercise.

What are the seven spheres of Physical Activity Experience?

The seven spheres of Physical Activity Experience that encompass how physical activity contributes to our lives are: Self-Sufficiency, Work, Education, Leisure, Health, Competition, and Self-Expression.

What does Self-Sufficiency refer to in physical activity?

Self-sufficiency refers to an individual's capacity to perform daily tasks and care for themselves without assistance, thereby maintaining independence. This sphere includes Activities of Daily Living (ADLs), Instrumental Activities of Daily Living (IADLs), and Home Maintenance activities, all of which require physical movement.

What are Activities of Daily Living (ADLs)?

ADLs are fundamental self-care actions crucial for independent living. They include basic personal care tasks such as bathing, using the restroom, brushing teeth/hair, washing one's face, and getting dressed.

What are Instrumental Activities of Daily Living (IADLs)?

IADLs are more complex activities essential for maintaining a household and living independently within a community. These include tasks like housework, food preparation, medication administration, grocery/clothes shopping, and laundry.

What are Home Maintenance Activities?

Home maintenance activities involve tasks required to upkeep and repair one's home and property. Examples include snow shoveling, general repair work, car repairs, electrical work, lawn mowing, and house painting.

What is the difference between Direct Experience and Subjective Experience in physical activity?

Direct Experience pertains to the observable, physiological reactions and measurable outcomes of physical activity, such as changes in heart rate, muscle fatigue, or the amount of weight lifted. Subjective Experience, on the other hand, refers to the individual's personal feelings, perceptions, enjoyment, thoughts, and emotional responses during and after physical activity, which are unique to each person.

What are the two fundamental effects of physical activity experiences?

The two fundamental effects are the development of skill through practice and the development of physical capacity. Practice leads to learning, which is a relatively permanent refinement in the nervous system, enabling more efficient and accurate motor tasks. Physical capacity refers to improvements in physical attributes like strength, endurance, or flexibility.

What is the difference between fitness activities and training?

Fitness activities are typically broader and aim to improve general physical capacity for overall daily activities and health. Training, however, is more prescriptive and focuses on developing specific performance qualities (e.g., maximal strength, aerobic endurance, joint flexibility) often for sport or a particular physical goal. Conditioning refers to the state of physical fitness achieved through training.

What factors influence how well we perform an activity (experience vs ability)?

Our ability, often influenced by genetics, sets the foundational limits or potential for performance. Experience, gained through practice and exposure, shapes and refines our skills within those innate limits. The best approach to improving performance is to pursue the best possible experiences that foster learning and skill development.

What is Practice in the context of motor skills?

Practice is the deliberate and repeated performance of a motor skill, which gradually refines the neuromuscular systems involved. This refinement leads to improved coordination, efficiency, and accuracy in executing the movement.

What is Learning in this context?

Learning, in the context of motor skills, refers to the relatively permanent refinements that occur within the nervous system as a direct result of practice. These changes manifest as a more efficient and accurate execution of motor tasks and are robust over time.

What is a Skill in motor terms?

A skill, in motor terms, represents the consistent efficiency and accuracy with which an individual can successfully achieve the specific goal of a motor task. It reflects mastery and proficiency in executing a movement pattern.

What are Gestures, Emblems, and Illustrators in Self-Expression?

In the sphere of Self-Expression through physical activity:

• Gestures are purposeful body movements that communicate without words (e.g., shrugging shoulders).
• Emblems are specific gestures that have a clear, direct, and widely understood verbal translation (e.g., a thumbs-up for 'good job').
• Illustrators are gestures that accompany or reinforce speech, often reflecting the feelings or tone of the speaker (e.g., pointing while giving directions, or emphatic hand movements during an emotional speech).

What is Leisure in the context of physical activity?

Leisure is defined as a state of being and a sense of profound peace and freedom that often results from carving out and scheduling time specifically for relaxing and refreshing physical activities. It is not merely 'free time' but a consciously chosen, fulfilling engagement that contributes to well-being.

What is Health as discussed in the course?

As discussed in the course, maintaining a healthy population is considered vital for a robust economy. Healthy individuals tend to reduce overall healthcare costs, increase productivity in the workforce, and contribute to a more vibrant society, with physical activity playing a key role in achieving and sustaining this health.

What is the role of Physical Education (PE)?

Physical Education (PE) is a near-universal program in educational settings, primarily focused on sport and exercise instruction for youth. It aims to develop physical literacy, motor skills, and knowledge about healthy lifestyles. Historically, it has evolved from basic exercise/gymnastics to sports instruction, and currently emphasizes comprehensive fitness and lifelong physical activity.

What does 'Move For Your Health' promote?

'Move For Your Health' promotes creating a lifestyle that actively counters sedentary behavior. It encourages individuals to integrate practical physical activities into their daily routines, emphasizing consistency and avoiding excessive or overzealous approaches that may lead to burnout or injury.

What are common workplace injuries and their categories?

Common workplace injuries include: Overexertion (e.g., lifting heavy objects), Bodily Reaction (e.g., slipping but not falling), Contact with Objects or Equipment (e.g., struck by a falling object), Falls, Slips, Trips (often leading to falls), and Exposure to Harmful Substances or Equipment. High-frequency specific injuries often reported are Low Back Pain, Headaches, Neck Pain, and Sciatic Pain.

What types of competition exist in physical activity?

Competition in physical activity can manifest in several forms: side-by-side (e.g., running a race), face-to-face contact (e.g., wrestling), impersonal (e.g., competing against a record or oneself), and face-to-face non-contact (e.g., tennis). It can be both physically and mentally challenging, often serving as a strong motivator to improve performance, although it can have both positive and negative impacts depending on the context.

Who influences your experiences with the 7 spheres?

Our experiences across the seven spheres of physical activity are significantly shaped by key individuals in our lives. These include parents (who model behavior and provide opportunities), peers (who influence participation and social norms), and teachers/coaches (who provide instruction, guidance, and encouragement, often fostering an environment for skill development and engagement).