Benefits of physical activity
List one mental and one emotional benefit of physical activity.
Mental: higher self confidence, better brain health, reduced anxiety and depression levels
Emotional: happier, more energy, higher self esteem
Why is exercise important?
- Exercise is any physical activity that makes your body move and use energy. It improves your mood because your brain releases “feel-good” chemicals, including endorphins. It helps you stay healthy and prevent diseases like heart problems, different cancers and diabetes.
What is an example of resistance training?
Squats
Planks
Push Ups
What is afterburn?
Afterburn is the increased calorie burn that occurs for hours after intense exercise
What is Title IX?
A law passed in 1972, promoting equal opportunities in sports for girls
What is the difference between a tendon and a ligament?
Ligaments connect bone to bone
Tendons connect muscle to bone
60 minutes
What is afterburn?
The body’s continued, elevated burning of calories for hours after intense exercise
How can you calculate your max heart rate? (what is the formula)
220- your age
For example: 220-16=204 max HR
What is the average lifespan of an American male and female?
Male 77 years old
Female 82 years old
List 3 things physical activity helps prevent
8 different cancers
heart disease
type 2 diabetes
obesity
High blood pressure
Stress and Anxiety
what does FITTE stand for?
F=Frequency
I=Intensity
T=Time
T=Type
E=Enjoyment
What is the difference between aerobic and anaerobic exercise?
Aerobic exercise uses oxygen to fuel long-duration, moderate-intensity activities like jogging, enhancing cardiovascular endurance. Burns fats/carbs
Anaerobic exercise provides short, intense, high-energy bursts using glycogen without oxygen, building strength and muscle mass. Anaerobic mostly burns glucose.
What does RPE stand for and explain what it is?
Rate of Perceived Exertion
RPE is used to measure how hard your body works during physical activity. It runs from 0 – 10, using numbers to rate how much effort an activity takes. Used to Gauge exercise efficiency.
What is the difference between Type I and Type II diabetes?
Type I diabetes is an autoimmune disease usually diagnosed at a young age where the body does not produce enough insulin.
Type II diabetes can often be prevented through diet exercise and lifestyle changes. Your body develops insulin resistance based on your diet and exercise.
What is the difference between muscular strength and muscular endurance?
Muscular strength measures how much weight you can lift once.
Muscular endurance measures how long your muscles can hold a position. For example flex arm hang or plank
what is aerobic capacity?
Aerobic capacity is your body’s ability to take in oxygen and use it to produce energy during long periods of exercise. It shows how efficiently your heart, lungs, and muscles work together to keep you moving without getting tired too quickly.
What is stroke volume?
The volume of blood pumped from the left ventricle of the heart with each individual beat
what is the difference between VO2 and VO2 max?
VO2 is how much oxygen your body uses during exercise; and VO2 max is the maximum amount of oxygen your body can use during intense exercise.
It measures:
Cardiovascular fitness
Endurance ability
Heart and lung efficiency
Higher VO₂ max = better aerobic fitness.
What does NIL stand for and how is it affecting high school and college athletes?
Name, Image, and Likeness (NIL) regulations enable high school and college athletes to earn compensation from endorsement deals, sponsorships, and business activities without sacrificing their eligibility. This is causing many students to enter the transfer portal in colleges.
what are the 5 components of physical fitness?
1. cardio-respiratory endurance
2. Muscular strength
3. Muscular endurance
4. Flexibility
5. Body Composition
what are the 6 principles of exercise
1. Specificity
2. Overload
3. Progression
4. Reversibility
5. Individuality
6. Variety
Please explain the difference between a HIIT, Circuit and Tabata workout?
A HIIT workout lasts 10-30 minutes and includes short bursts of high intensity maximum effort exercise with short recovery periods
A circuit workout is a high-efficiency training style that involves performing a series of 5-10 strength and cardio exercises consecutively with little rest
A Tabata workout is a high-intensity interval training (HIIT) method comprising four-minute circuits: 20 seconds of maximum-effort exercise followed by 10 seconds of rest, repeated eight times
Please explain the difference between Orange Theory, F45 and Crossfit and which gym you think would be best for you?
Orange Theory is based on your heart rate and uses cardio (treadmills and rowers) and strength for a 60 minute class.
F45 is a 45 minute station based class blending interval, cardiovascular and resistance training.
CrossFit is high intensity, community focused workout.
It works by using “constantly varied” workouts to prevent plateaus focusing on high intensity, short duration exercises to build strength, endurance, and agility.
Why is the dropout rate in youth sports so high and what can be done?
Up to 70% of youth athletes drop out of organized sports by age 13, largely due to a loss of enjoyment, excessive pressure from coaches/parents, burnout, and early specialization.
To combat this, solutions include prioritizing fun over competition, encouraging multi-sport participation, improving coach training, and ensuring affordable access.