Fitness class: Final test

How many aspects of Total health are there?

Physical health, social health, financial health, emotional health, intellectual health, spiritual health and environmental health

What is the difference between physical activity and exercise?

Physical activity is any movement of the body that you do in the regular. Exercise is physical activity but it is planned, structured and repeated to improve or maintain physical fitness.

How much time do you have to do moderate-intensity and vigorous intensity exercise each week?

150 minutes of moderate-intensity and 75 minutes of vigorous intensity.

What are some benefits of physical activity? Name 6-7

Improves cardiovascular and muscular fitness, improves flexibility, improves body composition, helps you manage stress, helps you manage your weight, helps you lower your resting heart rate, helps you lower the risks of heart disease/hypertension/type 2 diabetes/ colon and breast cancer, increases energy levels, improves balance and posture.

What is progressive overload?

Your body adapts to the physical demands placed on it. It is important to start slow so that your body adapts and avoids injury. You should also increase intensity, duration, and frequency each time you exercise.

What is specificity?

Your body will adapt to the type of demand that is placed on. Training should be relevant and appropriate to the sport for which you are training for or specific to the goals that you want to accomplish.

What is reversibility?

If you stop exercising you will lose the fitness benefits that you have gained.

What is individual differences?

Due to individual genetic make-up, gender, age, experience, the training effect of exercise will be different for everyone.

How many component of fitness are there? Name them

It is 5. Cardiovascular endurance, muscular endurance, muscular strength, flexibility and body composition.

What is F.I.T.T?

Frequency, Intensity, Time, Type of activity

What is frequency? (F.I.T.T)

How often you should exercise

What is Intensity? (F.I.T.T)

How hard you should work out.

What is time? (F.I.T.T)

How long you should work out.

What is the type of activity? (F.I.T.T.)

The type of activity that you should perform to improve in a component of fitness

What is the purpose of a warm up?

It increases the circulation to the muscles and joints, increases muscle and joint temperature, reduces mild muscle tension, mentally prepares you for the activity, improves your performance.

What should you do in a warm-up?

An aerobic activity like jogging, cycling,etc. at a low to moderate intensity level for about 5-15 minutes. It will increase your heart rate and circulation.

What should you do when doing a work out?

Focusing on cardiovascular fitness as well as muscular fitness. Aerobic activity, weight training or both.

What is the purpose of a cool down?

It allows your heart rate to slowly come down to resting levels, removes the accumulation of lactic acid, improves the flexibility of all your joints, decreases post-exercice muscle soreness and prevents pooling of blood.

What is cardiovascular endurance?

The ability to perform activities using the large muscles of the body, of moderate-hard intensity, for long period of time.

What are the benefits of developing your cardiovascular endurance? Name 6-7.

Improves your circulation, lowers resting heart rate, helps to lower body fat, improves muscular endurance, increases metabolic rate, helps to lower stress levels, improves efficiency of the immune system, reduces risks of many diseases like heart/blood vessel condition.

What is muscular strength?

The ability of your muscles to contract repetitively over a long period of time. ; high reps, low sets, low weight, break low

What is muscular strength?

The ability of your muscles to contract maximally over a very short period of time. ; low reps, high sets, weights high, break high

What is resistance training?

Any exercise that required the body to overcome an oppositional force, regardless of the equipment used. Examples: Free weights, machines and bodyweight exercises like push-ups, squats, lunges.

What are the benefits of muscular fitness? Name 5

Daily tasks are easier to perform, helps to maintain your body density, maintains your muscles mass as you age, enhances your self image,increases your metabolic rate, improves your performance in a sport.

What is a set?

A group of repetitions followed by a rest period.

What is a rep?

The number of times that you repeat an exercise.

What is 1RM? (Repetition maximum)

The maximum weight you can lift at once.

What should you do when you exert a force like push or pulling?

Breathe out.

What should you do before your weight training session?

Warm up.

What is Aerobic?

With oxygen.

What is Anaerobic?

Without oxygen.

What is the anaerobic alactic energy system?

It’s when it requires no oxygen, uses energy stored in the cell for fuel, produces no lactic acid and is the main energy source of activity lasting up to 10 seconds. If you work for a short period of time and at a high intensity level.

What is the anaerobic lactic energy system?

It’s when it requires no oxygen, uses carbohydrate for fuel, produces lactic acid and is the main energy source for activity lasting between 10 seconds and 2 minutes.

What is the aerobic energy system?

It needs oxygen, uses fats and carbohydrates for fuel, produces no lactic acid and is the main source of energy for activity lasting more than 2 minutes. It is when you work continuously for 30 minutes at a low intensity.

What make you progressively overload your muscular workout?

If you are not letting 48 hours pass after workout that you did for the same muscle.

What is the main purpose of protein?

To build and repair body tissue

How much is the recommended intake of protein?

10-30% of total daily calories

What is the main purpose of carbohydrates?

They are used as our body’s main energy source.

How much is the recommended intake for carbohydrates?

45-65% of total daily calories.

What are the main purposes of fat?

It provides us with energy, protect our organs, keeps our body insulated, transports the fat-soluble vitamins, and helps maintain a healthy nervous system, skin, and hair.

What are the healthy fats?

Monounsaturated fat and polyunsaturated fat (omega-6 fast and omega-3 fat)

What are the unhealthy fats?

Saturated and trans fats.

What are vitamins for?

To help regulate chemical processes in the body.

What is vitamin D for?

Important for calcium absorption and proper bone formation.

What is vitamin B12 for?

Important for a healthy nervous system and the synthesis of red blood cells.

What are minerals for?

They are essential for growth and development. Also they help to repair bone, blood, and nerve cells and body tissues.

What is Iron for?

They help carry oxygen to different parts of the body.

What is calcium for?

They help build strong bones and teeth.

What is water for?

It is essential in helping us to digest food, absorb and transport nutrients, process circulation, eliminate waste products, regulate body temperature, and cell production.

What does the Canada food guide contain?

½ of vegetables and fruits, ¼ of protein foods and ¼ of whole grain foods and water.

What are the consequences of consuming a lot of sodium?

It can lead to high blood pressure and may result in a stroke or heart disease.

What are some tips to reduce sodium consumption?

Eat out less, make your own meals and cook with less salt, choose fruits and veggies instead of salty snacks, buy fresh meats, fish, chicken instead of processed meats.

What are some risks of too much sugar in a diet?

Tooth decay, obesity, Type 2 diabetes, cardiovascular disease and cancer

What are some tips to reduce sugar consumption?

Avoid fruit juices and sport drinks, snack on nuts and seeds, flavour water with fruits, try to eat whole fruits that remain close to their natural state like fruits and veggies.

How are the ingredients listed in the Food labels?

They are in order of weight, beginning with the ingredient that weighs the most and ending with the ingredient that weights the least.