HEALTH FITNESS AND WELLNESS C458 UNIT ONE MODULE 3 |40 QUESTIONS AND ANSWERS 2023

What are the benefits of good body composition? Decreased risk of type 2 diabetes, hypertension and chronic disease, increased functional ability, and better calorie burning metabolism throughout the day and aclean and toned body. What percentage of adults do not meet the fitness guidelines? 80% What percent of adults participate in 30 min of physical activity each day? 5% What are the 5 components of fitness? cardio respiratory fitness, muscular strength, muscular endurance, flexibility, body composition What is cardiorespiratory fitness? the ability to perform large-muscle, whole-body exercise at moderate-to-vigorous intensities for extended periods of time What does cardio respiratory fitness improve? Heart and lungs What are the benefits of cardiovascular problems fitness? Helps the heart and lungs and reduces the risk of chronic disease. What types of activities fall under cardiovascular fitness? Walking briskly, running or jogging, swimming, biking, climbing stairs at work, and sports What is muscular strength? Amount or force a muscle group can produce What are the benefits of muscular strength? Posture, wash of movement, and ability to perform everyday activities. Also decreases risk of fall and injury. What are some types of activities that fall under muscular strength? Free weights, elastic bands, stairs, hills, inclines objects of higher weight, and body weight exercises. How can you define the activities that fall under muscular strength? Working a single muscle or group of muscles as it moves against resistance workout machines. What is muscular endurance? When a specific muscle group has to work for a longer period of time. What are the benefits of muscular endurance? Improves heart health, aids in weight loss, improves mood and sleep quality, and prevents age related decline What are some examples of muscular endurance activities? Sustained walking, jogging, and running, cycling, swimming, resistance training with bands, circuit training, aerobics, kickboxing, dance, rope climbing, and HIIT What is flexibility? Ability of the joints to move through their full range of motion. What are the benefits of flexibility? Allows muscles to work at their full potential, reduce the risk of injury and pain, and improves posture and balance What are some examples of activities that fall under flexibility? Stretching, yoga, tai chi, and Pilates What are the three types of stretches? Static, dynamic, and isostatic What is body composition? Measure of percentage of fat, muscle, water, and bone found in the human body. What is the body composition formula? Total body weight= lean body mass + fat What is Lean body mass composed of? Water, bone, muscle, and organs What are some methods of determining body composition? Bio electrical impedance (bathroom scales use this) skin fold thickness, underwater weighing. What dos FITT stand for Frequency, intensity, time, and type What does the frequency in FITT mean? Number of days you engage in physical activity What does intensity mean when referring to FITT? Amount fo workload of the activity What does time mean when referring to FITT? Duration of the activity measured in seconds, minutes, hours, reps and sets What does type mean when referring to FITT? Describes the type of activity in which you engage What is the definition of Intensity within fitness standards? Individuals pulse or heart rate is tin the target zone during physical activity How can target heart rate be measured? Finger and clock or a device that takes pulse Why is THR beneficial? To ensure that you are exercising safely and effectively. What is moderate intensity? Persons target Heart rate is 50-70% of his or her maximum heart rate What is vigorous intensity? A persons target heart rate is 70-85% of their max heart rate How do you determine maximum heart rate? 220 - your age How do you calculate THR zone? Multiply pthe MHR by the percent you are aiming for What is the age range for the fitness guidelines for children and adolescents? 6-17 What are the FITT element suggestions for cardiovascular fitness and muscular endurance for children and adolescents? 7 days a week, moderate, vigorous 3 times a week, 60 minutes or more, continues aerobic What are the FITT elements suggested for muscle strengthening for children and adolescents? 3 times per week, moderate, incorporate into 60 min of daily activity, resistance training and body weight exercise. What are the FITT elements suggested for muscle strengthening for adults? 2 times a week, mod to big activities, varies based on activities, persistence training.