Physical Activity
100 – What is physical activity?
Any movement made by the body that uses energy.
100 – Name a physical health benefit.
Stronger heart, better fitness, stronger bones.
100 – How much sleep should a 12–17-year-old get?
8–10 hours uninterrupted.
100 – What is a barrier?
Something that stops physical activity.
100 – What does S in SMART stand for?
Specific
200 – What is the recommended daily activity for 5–17-year-olds?
At least 60 minutes moderate–vigorous per day.
200 – Name a mental (cognitive) health benefit.
Better concentration or memory
200 – Max recreational screen time per day?
2 hours.
200 – What is an enabler?
Something that helps you be active.
200 – What does SMART help you do?
Set clear, achievable goals.
300 – What is the difference between exercise and physical activity?
Exercise is planned, structured and repetitive to improve fitness.
300 – Name an emotional health benefit.
Improved mood, less stress, more resilience.
300 – Define sedentary behaviour.
Low energy activities (sitting, lying down).
300 – List 3 barriers to physical activity.
Time, cost, weather, motivation, injury, transport.
300 – What does FITT stand for?
Frequency, Intensity, Time, Type
*400 – Give one example each of:
Physical activity, Exercise, Sport.**
Physical activity = walking
Exercise = push-ups
Sport = netball game
400 – What hormone is released during exercise that improves mood?
Endorphins (bonus: serotonin).
400 – Give two ways to improve sleep hygiene.
No screens before bed, consistent bedtime, dark room.
400 – List 3 enablers of physical activity.
Family/friends, dog walking, living near a park, enjoying sport.
400 – Give an example of a SMART goal about fitness.
“I will run 3 km in under 20 min by Week 8.”
500 – What are muscle- and bone-strengthening activities, and how many days per week?
They build strong bones/muscles (e.g., climbing, weights).
Do them at least 3 days per week.
500 – How does physical activity help your spiritual wellbeing?
Gives purpose, connection (team, nature), sense of belonging.
500 – Explain why sleep is important for cognitive (mental) health.
Improves memory, focus, learning, emotion control.
500 – Explain how one barrier could be overcome.
E.g., “No time” → break activity into 3 × 15-minute sessions.
500 – Apply one FITT principle to improve running fitness.
Intensity = Run at 75% max heart rate.