Exercise SG

Question 1

How physical activity, exercise, and physical fitness differ from each other?

Answer 1

PA: any movement resulting in energy expenditure
-Exercise – planned / structure PA
Physical fitness
-Cardiorespiratory fitness
-Muscle strength
-Flexibility
-Body composition

Question 2

Define: PA

Answer 2

Amount of PA
DOSE: amount of energy expended
INTENSITY: rate of energy expenditure
-Metabolic equivalent (MET)
- % of maximum heart rate or % Vo2max
- Moderate intensity: 40-60% Vo2max or 4 to 6 METs
-Vigorous intensity: >60% Vo2max or >6 METs
FREQUENCY & DURATION

Question 3

Define: Exercise

Answer 3

-Exercise – planned / structure PA

Question 4

Define: physical fitness

Answer 4

Physical fitness

• Cardiorespiratory fitness
• Muscle strength
• Flexibility
• Body composition

Question 5

What are the current general recommendations for adults (CDC/ACSM)?

Answer 5

CDC & ACSM:
> 30 minutes of moderate-intensity PA on most if not all
days of the week
(refer to article)

Question 6

sell the benefits of exercise: (5)

Answer 6

1. Exercise helps with weight management
   -Burns calories
   -More intense = more cals burned
   -ADL count: Walk if you can, take stairs, Park further
2. Improves mood
   -Stress reduction
   -↑ serotonin improves mood, mental clarity
   -May help with depression
   -Look and feel better
3. Combats chronic disease
   -May ↓ blood pressure and cholesterol
   -↓risk of heart disease, type 2 diabetes, & osteoporosis
4. Exercise boosts energy level
   -Heart and lungs work more efficiently so you have more
   energy
   -Helps regulate sleep paZerns, improving concentra*on and energy
5. It’s FUN

Question 7

what are the barriers to exercise? (12)

Answer 7

1. Lack of time
2. Too tired
3. Prefer to do other things
4. Social life
5. No social support for PA: no family/friends who do PA
6. No motivation/bored
7. Intimidation/ not competitive/insufficient physical skills
8. self-conscious about lack of skill
9. Self-conscious about appearance or weight
10. Fear of injury
11. Cost
12. Weather