EXSS 180 Study Guide Questions with 100%
Correct Answers
What are the definitions of physical activity according to the CDC, Surgeon general and
180?
CDC: is any bodily movement produced by skeletal muscles that result in an expenditure of
energy
Surgeon General: Bodily movement that is produced by the contraction of skeletal muscles
and that substantially increases energy expenditure
180: Intentional, voluntary movement directed toward achieving an identifiable goal
What is the definition of physical fitness?
The ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with
ample energy to enjoy leisure time pursuits and respond to emergencies (CDC)
How are the components of physical fitness?
1- Cardiorespiratory endurance (aerobic power)
2- Skeletal muscle endurance
3- Skeletal muscle strength
4- Skeletal muscle power
5-Flexibility
6-Balance
7-Speed of movement
8-Reaction time
9-Body composition
,What are the two categories of PA?
exercise and skilled movement
What is the definition of exercise?
CDC: Repetitive bodily movement done to improve or maintain one or more of the
components of physical fitness—cardiorespiratory endurance (aerobic fitness), muscular
strength, muscular endurance, flexibility, and body composition.
PA Guidelines: A subcategory of physical activity that is planned, structured, repetitive, and
purposive in the sense that the improvement or maintenance of one or more components of
physical fitness is the objective
What are the three types of exercise?
1-training for improvement in sport
2-health enhancing
3-therapeutic
What is skilled movement?
The umbrella term for sport and developmental skills.
How much PA do adults and older adults need for "substantial/important health
benefits" ?
150 minutes a week of moderate intensity exercise or 75 minutes a week of vigorous intensity
exercise per week plus 2 days of muscle strengthening
What is moderate-intensity PA?
, --Some increase in heart and respiration rates, you should be able to talk but not sing the
words to your favorite song.
--Perceived exertion of 11 to 14 on Borg scale
--3-6 metabolic equivalents
--any activity that burns 3.5-7 calories a minute
What does the 3-2-1 plan outline?
The intensity and time of your exercise program. Should be moderate intensity and either 3
increments of 10 minutes each, 2 increments of 15 minutes each or 1 increment of 30 minutes
per day.
How much PA should children get?
60 minutes a day, 2 days of muscle strengthening activities a week and 2 days of bone
strengthening activities a week
What is the purpose of the spheres of PA?
not intended to classify specific types of PA but to highlight the compartment or aspects of
our life experiences in which PA plays an important part
What are the spheres of PA?
1- Self-sufficiency
2- Competition
3- Leisure
4- Work
5- Health
6- Self-expression
7- Education
Correct Answers
What are the definitions of physical activity according to the CDC, Surgeon general and
180?
CDC: is any bodily movement produced by skeletal muscles that result in an expenditure of
energy
Surgeon General: Bodily movement that is produced by the contraction of skeletal muscles
and that substantially increases energy expenditure
180: Intentional, voluntary movement directed toward achieving an identifiable goal
What is the definition of physical fitness?
The ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with
ample energy to enjoy leisure time pursuits and respond to emergencies (CDC)
How are the components of physical fitness?
1- Cardiorespiratory endurance (aerobic power)
2- Skeletal muscle endurance
3- Skeletal muscle strength
4- Skeletal muscle power
5-Flexibility
6-Balance
7-Speed of movement
8-Reaction time
9-Body composition
,What are the two categories of PA?
exercise and skilled movement
What is the definition of exercise?
CDC: Repetitive bodily movement done to improve or maintain one or more of the
components of physical fitness—cardiorespiratory endurance (aerobic fitness), muscular
strength, muscular endurance, flexibility, and body composition.
PA Guidelines: A subcategory of physical activity that is planned, structured, repetitive, and
purposive in the sense that the improvement or maintenance of one or more components of
physical fitness is the objective
What are the three types of exercise?
1-training for improvement in sport
2-health enhancing
3-therapeutic
What is skilled movement?
The umbrella term for sport and developmental skills.
How much PA do adults and older adults need for "substantial/important health
benefits" ?
150 minutes a week of moderate intensity exercise or 75 minutes a week of vigorous intensity
exercise per week plus 2 days of muscle strengthening
What is moderate-intensity PA?
, --Some increase in heart and respiration rates, you should be able to talk but not sing the
words to your favorite song.
--Perceived exertion of 11 to 14 on Borg scale
--3-6 metabolic equivalents
--any activity that burns 3.5-7 calories a minute
What does the 3-2-1 plan outline?
The intensity and time of your exercise program. Should be moderate intensity and either 3
increments of 10 minutes each, 2 increments of 15 minutes each or 1 increment of 30 minutes
per day.
How much PA should children get?
60 minutes a day, 2 days of muscle strengthening activities a week and 2 days of bone
strengthening activities a week
What is the purpose of the spheres of PA?
not intended to classify specific types of PA but to highlight the compartment or aspects of
our life experiences in which PA plays an important part
What are the spheres of PA?
1- Self-sufficiency
2- Competition
3- Leisure
4- Work
5- Health
6- Self-expression
7- Education
