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| 🇬🇧 | 🇬🇧 |
| Strength is defined as | The ability of a muscle or group of muscles to exert maximal force by contracting against resistance. |
| Flexibility is defined as | The ability to move a body part through a full range of motion about a joint, or a series of joints. |
| Local Muscular Endurance is defined as | The ability of a muscle or group of muscles to sustain repeated submaximal force. |
| Cardio-Vascular Endurance is defined as | The ability of the body to deliver blood to the working muscles, extract waste products, and use energy efficiently. |
| Why is strength important in everyday life? | Strength increases functional capacity, so everyday tasks become easier. Strength increases functional capacity, so everyday tasks become easier. |
| Why is strength important in everyday life? | Less likely to sustain injury. Improved posture, balance, insulin resistance, glucose metabolism, lower blood pressure and gastrointestinal transit time. |
| Why is Flexibility important in everyday life? | Improved range of joint motion, resulting in decreased chance of injury. Improvement in physical activity performance. Possible reduction in muscle soreness after exercise. |
| Why is Flexibility important in everyday life? | Improved posture, co-ordination and balance. Lower risk of low back pain. Improved relaxation. |
| Why is Local Muscular Endurance important in everyday life? | Increased functional capacity, so repetitive everyday tasks become easier. Improved ability to resist fatigue while holding a position, carrying something for a long period of time, or repeating a movement without getting tired, (eg walking further, faster). |
| Why is Cardio-Vascular Endurance important in everyday life? | Maintenance of healthy weight. Increased metabolic rate. Improved efficiency of circulation/O2 transport. Reduced heart rate and blood pressure. Lower risk of coronary heart disease/type II diabetes. |
| What activity in everyday life can improve Strength? | Lifting shopping into the trolley or car. Opening Jars. Carrying washing basket. Lifting small kids. Digging in the garden. Getting off the chair. Lifting something out a cupboard. These are just examples there are many more things. |
| What activity in everyday life can improve Local Muscular Endurance? | Climbing stairs. Washing windows. Up and down ladders. Gardening - cutting the grass. Washing the car. These are just examples there are many more things. |
| What activity in everyday life can improve Flexibility? | Bending down picking washing up. Bending down tying shoe laces. Reaching up or down to get something out the cupboard. These are just examples there are many more things. |
| What activity in everyday life can improve Cardio-Vascular Endurance? | Walking to get the bus. Walking to the shops. Walking to the school to pick kids up. Climbing stairs. Walking to work. These are just examples there are many more things. |
| What gym exercise can improve Strength? What are the suggested guidelines? | Lifting weights / using resistance bands / lifting kettlebells. High weights and low reps. ACSM guidelines suggest 2reps at (95% of 1RM) 6reps at (85% of 1RM) repetitions, 3–5 sets. |
| What gym exercise can improve Local Muscular Endurance? What are the suggested guidelines? | Lifting weights / using resistance bands / lifting kettlebells / Own body weight Low weights and high reps. ACSM guidelines suggest 10reps at (75% of 1RM) 15reps at (60% of 1RM) repetitions, 3–5 sets x 2 days a week |
| What gym exercise can improve Flexibility? What are the suggested guidelines? | Yoga or static stretching. ACSM guidelines suggest adults should do flexibility exercises at least two or three days each week to improve range of motion. Each stretch should be held for 10–30 seconds or until muscles relaxes to the point of tightness or slight discomfort. Repeat each stretch two to four times, accumulating 60 seconds per stretch. |
| What gym exercise can improve Cardio-Vascular Endurance? What are the suggested guidelines? | Running / Cycling / Rowing Machine / Treadmill / Cross Trainer / Up-Right Bike / Walking ACSM/UK guidelines suggest adults get at least 150 minutes of moderate intensity exercise (or 75 minutes of vigorous intensity exercise per week. People unable to meet these minimums can still benefit from some activity. |
| What could be potential barriers to top people going to the gym? | Embarrassed about weight. Don't want to go on my own. Can't afford to go to a gym. No time. Not fit enough. Do not know what I am doing. I have an injury or disability. |
| Ways to over come these barriers? | Walk to the shops. Use the stairs rather than the lift. Find someone that will go with you. Do not need to train for hours. Exercise in the house. Park further away from work or shops. Get off the bus a stop earlier. Set realistic targets. Use you tube or DVD or get an exercise programme made up. |
| What does SMART target/goals stand for? | Specific, Measurable, Attainable, Relevant and Time |
| Inappropriate diet can cause? | Anemia resulting from a dietary deficiency of iron. Put weight on. Heart disease, high blood pressure type 2 diabetes and stroke |
| Substance abuse can cause the following? | Depression, aggression, paranoia and hallucinations. Breathing difficulties, nausea and hormone imbalance. Injection drug use lead to collapsed veins. Bacterial infections occur. |
| According to WHO a general definition of healthy behaviour | Complete Physical, Mental and Social Well-Being and not merely the absence if disease or infirmity |
| Positive influences can be the following? | Family/friends encourage and support. Family/friends exercise or do physical activity. Educating someone. |
| Negative influences can be the following? | Family compete in sport. Forcing to do something they do not like. Listening to the wrong people. Pressure from friends and family |
| Intrinsic motivation is? | Intrinsic motivation originates inside an individual. Enjoyment, fun and excitement. Personal Satisfaction, self-worth and confidence. |
| Extrinsic motivation is? | Extrinsic motivation refers to external incentives. Want to win trophy, want to earn a cap and win medals or certificates. Money, play in front of a large crowd and get praise. |
| Overweight/Obesity can cause the following? | Type II diabetes, stroke and coronary heart disease. High blood pressure and gallbladder disease. Various cancers, breathing problems and osteoarthritis. |
| Smoking can cause the following? | Heart Disease, lung diseases -emphysema, stroke and high blood pressure. Cause COPD (Chronic Obstuctive Pulmonary Disease) |
| Alcohol abuse | Anaemia; liver disease; infertility; coronary heart disease; stroke; stomach cancer; cancer of the mouth/dementia; depression; high blood pressure. |