MX04a
What is the minimum requirement of the Canadian Physical Activity Guidelines for Youth?
60 Minutes
These are examples of what type of Exercise Component?
Balance ball exercises, Pilates, resistance exercises using bands, resistance exercises using the body, weighted ball exercises, weighted bar exercises, and yoga.
Muscular Strength
For every hour of activity how many minutes should you warm up?
10 minutes
How many daily servings of vegetables and fruit do teens 14–18 require?
They require 6–8 servings of vegetables and fruit.
Explanation. Females require seven daily servings, while males require eight. Servings may be fresh, canned, frozen, dried, or even pureed.
How many daily servings of grain products do teens 14–18 require?
They require 6–7 servings of grain products every day.
Explanation. Females require six daily servings, while males require seven.
What is the Sedentary Behaviour Guidelines for Youth?
Limit recreational screen time to no more than 2 hours per day and limit sedentary motorized transport and limit extended indoor sitting time.
These are examples of what Exercise Component?
stretching, tai chi, and yoga
Muscular Flexibility
10-30 seconds
How many millilitres are in one serving of fruit juice?
In one fruit juice serving, there are 125 ml. That is equivalent to ½ cup.
How many slices of bread make up one serving of grain products?
One slice of bread represents one serving of grain products.
Meeting the Canadian Physical Activity Guidelines for Youth and Canadian Sedentary Behaviour Guidelines for Youth allows individuals to Lead _____________________
More active and healthy lives
What do SMART goals stand for?
Specific, Measureable, Achievable, Realistic, Timely
Youth should complete __ days per week of Vigorous-Intensity Activity
When eating canned vegetables, what is one portion?
A: One portion of canned vegetables is 125 ml. That is equivalent to ½ cup.
Explanation. This amount also applies to fresh and frozen vegetables, cooked leafy vegetables, fresh,
frozen, or canned fruits, as well as 100% juice.
What percentage of your daily grain intake should be from whole grain?
At least half of your grain products should be from whole grain each day.
What is a great tool to use to maintain a healthier lifestyle?
SMART goals
This session is composed of light cardiovascular exercises and stretches designed to:
• gradually increase respiratory action and heart rate;
• raise the muscle temperature to facilitate reactions in muscle tissue; and
• stretch the muscles.
The Warm Up
Youth should complete ___ days a week of activities that strengthen muscle and bone
Three
Q: What two colours of vegetables should you eat each day?
A: You should eat at least one dark green and one orange vegetable each day.
One cup of brown rice represents how many portions of grain products?
One cup of rice is two portions of Grain Products.
These are examples of what type of Exercise Component?
aerobics, basketball, cross-country skiing, dancing, floor hockey, hiking, ice skating, lacross orienteering, ringette, rollerblading, running, skipping rope, snowshoeing, soccer, and ultimate Frisbee
Cardiovascular Endurance
This session is composed of light cardiovascular exercises and stretches designed to:
• allow the body time to slowly recover from physical activity and to help prevent injury;
• prepare the respiratory system to return to its normal state; and
• stretch the muscles to help relax and restore them to their resting length.
The Cool Down
What type of warm up activities elevate the heart rate?
Brisk walking, light jogging or simple games.
What methods of cooking vegetables are recommended instead of deep fried?
A: Enjoy vegetables steamed, baked or stir-fried instead of deep fried.
How much pasta can you eat if you have to consume 3 portions of Grain Products?
You could consume 1 ½ cups of cooked pasta.
Explanation. Each ½ cup of pasta is one portion of grain products. The same applies to couscous, cooked rice, bulgur and quinoa.