Types of Exercises
Three examples of vigorous physical activity
Any sport is acceptable
Why should you warm-up and cool-down before and after exercising?
To prepare muscles, increase blood flow, and reduce risk of injury.
Do you necessarily need to look slimmer in before-and-after photos to be considered fit? Why or why not?
No. Fitness is based on health, strength, endurance and wellbeing and not appearance alone
Why should you exercise?
To improve health, fitness, strength and mental wellbeing.
How much time should you be spending on digital devices a day?
Ideally no more than about 2 hours of recreational screen time per day.
heart beats per minute you should have during moderate physical activity
100-140 bpm
How long should a warm-up and cool-down session be for it to be effective?
About 5–10 minutes each.
Give a reason why you should not believe in 5-day quick transformation workouts promoted on social media.
Social media is flooded with images of flawless bodies and seemingly effortless workouts, creating an unattainable ideal. These unrealistic standards of perfection – and sometimes heavily edited and filtered images – can lead to feelings of inadequacy and a negative body image.
When you have low physical activity levels, what system of your body is affected the most?
The cardiovascular system (heart and blood circulation)
heart beats per minute you should have during vigorous physical activity
140-180 bpm
What muscles of your body should a warm-up and cool-down focus on the most?
The major muscle groups used in the activity (legs, arms, core).
Why is repeating the same workout over and over again not the best way to raise low physical activity levels?
The body adapts, so progress slows and fitness improvement becomes limited.
What are some long-term health problems that can develop from being too inactive?
Obesity, heart disease, diabetes, weaker muscles and poorer mental health.
How many hours per week should a teenager aim to be engaged in moderate/vigorous physical activity?
At least 7 hours per week (about 60 minutes per day)
Why is hydration important during workouts (for both safety and performance)?
It prevents dehydration, regulates body temperature, and helps maintain performance
If you see fitness advice online, what should you do in order to verify them?
Check reliable sources such as health organisations, experts, or official health websites.
How does physical activity help to improve mental health compared to spending prolonged periods of time on social media?
Exercise releases endorphins, reduces stress, improves mood and energy levels.
Name the four key target components of a balanced fitness programme.
aerobic training (cardio), strength training (resistance exercise), flexibility training (stretching), and balance training (stability work)
What are the benefits of regular long-term exercise?
Stronger heart, stronger muscles and bones, improved endurance, better mental health, reduced disease risk.
List 3 ways to stay motivated to exercise regularly.
Set goals, exercise with friends, track progress, or try different activities
How much time should you be spending on physical activity per week to ensure a healthy lifestyle?
At least 150–300 minutes per week, or about 60 minutes daily for teenagers.