Australian Physical Activity and Sedentary Guidelines
What is the recommended amount of physical activity for children aged 5–17 years per day?
At least 60 minutes of moderate to vigorous physical activity.
What is a barrier to physical activity? (Defintion)
Barriers to physical activity are the things that stop or make it harder for a person to be physically active.
Which component of fitness involves the range of motion around a joint?
Flexibility
What does FITT stand for?
F = Frequency
I = Intensity
T = Time
T = Type
What are the 5 dimesnions of Health and Wellbeing?
According to the guidelines, how much screen time should children aged 5–17 limit themselves to per day?
No more than 2 recreational hours per day
Give one example of an enabler that encourages someone to be physically active.
Access to a local gym or sports club.
Give an example of an activity that improves muscular strength.
Lifting weights or doing push-ups.
What is the purpose of the FITT framework?
The FITT Principle is a framework used to help plan and improve physical activity and training programs.
How can regular exercise benefit a person's mental health?
It can reduce stress, anxiety, and depression by releasing endorphins and improving sleep.
Why do the guidelines recommend breaking up long periods of sitting?
To reduce health risks associated with prolonged sedentary behaviour.
How can social support act as an enabler for physical activity?
Family and friends can encourage and make it more enjoyable.
Which fitness component refers to the ability to change direction quickly and effectively?
Agility
How could you measure an individuals intensity throughout a workout?
By using a Heart Rate monitor
Which two dimensions of health are most improved by group exercise classes?
Social and physical health.
Why is it important that the guidelines are different for children, adults, and older adults?
Because different age groups have varying physical needs, health risks, and activity capacities.
Explain how time management skills can help overcome a barrier to exercise.
Good planning allows people to fit workouts into busy schedules, removing the "no time" excuse.
How is muscular endurance different from muscular strength?
Muscular endurance is the ability of muscles to perform repeated actions over time, while strength is the maximum force a muscle can exert in one effort.
How does adjusting the 'Time' of a workout impact fitness gains?
Longer workouts can improve endurance, while shorter sessions may be better for high-intensity training.
Give one example of how being physically active can improve social wellbeing.
Joining a sports team or group fitness class can increase social interaction and build friendships.
Explain why muscle-strengthening activities are recommended at least two days per week for adults.
They improve muscular strength, support bone health, and help maintain functional fitness.
How can schools be enablers of physical activity for young people?
By offering quality PE programs, sports teams, and active recess times.
Why is body composition considered a health-related component of fitness?
Because it reflects the ratio of fat to lean mass, which affects overall health and disease risk.
Which energy system uses 85-95% of your maximum heart rate?
Anerobic Glycolysis System
How does physical activity support spiritual wellbeing for some individuals?
It can promote mindfulness, a sense of purpose, and time for reflection or connection to nature or values.