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Understanding Physical Activity and Sedentary Behavior Study Guide

Understanding Sleep and Sleep Disorders

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Understanding Sleep Patterns and Importance

Biological Importance and Stages of Sleep

This lecture describes sleep patterns, the biological reasons why we need sleep, and the impact of sleep on health and hunger hormones.

  • sleep patterns
  • energy conservation
  • physical health restoration
  • immune system support
  • sleep hygiene
  • sleep disorders

Introduction to Movement Behaviours and Physical Fitness

Introduction to Movement Behaviours and Physical Activity

This lecture presents an introduction to movement behaviours including physical activity and sedentary behavior, discussing fitness components, the FITT principle, and health benefits.

  • physical activity
  • sedentary behavior
  • cardiorespiratory fitness
  • muscular strength and endurance
  • flexibility
  • FITT principle
  • movement behaviours
  • exercise
  • hypertension
  • low density lipoproteins (LDL)
  • high density lipoproteins (HDL)
  • osteoporosis
  • metabolic rate
  • homeostasis

Classifying Physical Activity Intensity Levels

Physical activity is categorized into light-, moderate- and vigorous-intensity activities based on energy expenditure, METs, kilocalories, and maximum heart rate.

  • light-intensity activities
  • moderate-intensity activities
  • vigorous-intensity activities
  • metabolic equivalents (METs)
  • energy expenditure
  • kilocalories (kcals)
  • maximum heart rate
  • physical activity for health
  • physical activity for fitness
  • physical activity for performance

Physical Fitness and Cardiorespiratory Training

Physical fitness involves performing exercises for specific intensity and duration to improve attributes like cardiorespiratory endurance, muscular strength, and flexibility.

  • physical fitness
  • cardiorespiratory endurance
  • muscular strength
  • flexibility
  • power
  • speed
  • balance
  • reaction time
  • delayed-onset muscle soreness
  • DOMS
  • physical activity for performance
  • plyometrics
  • interval training
  • agility
  • cardiorespiratory fitness
  • aerobic activities
  • VO2max
  • cardiopulmonary exercise test
  • target heart rate

Principles of Muscular Strength and Cardiovascular Fitness

Guidelines for calculating target heart rate, improving cardiorespiratory fitness, and applying principles to develop muscular strength and endurance.

  • maximum heart rate
  • target heart rate
  • cardiorespiratory fitness
  • muscular strength
  • muscular endurance
  • one repetition maximum (1RM)
  • tension principle
  • overload principle
  • specificity of training principle
  • rest and recovery principle
  • isometric contraction

Health Promoting Behavior Assignment Overview

Health Promoting Behavior and Movement Behaviors

This lecture discusses tracking nutrition, physical activity, sedentary behavior, and sleep to facilitate critical reflection and the setting of smart goals.

  • physical activity
  • sedentary behavior
  • sleep
  • nutrition
  • critical reflection
  • smart goals
  • Canada's 24-hour movement guidelines

Benefits and Mechanisms of Sleep

The Biological Importance of Sleep

Sleep maintains the immune system, supports brain function, and regulates metabolic health through various sleep stages.

  • immune system maintenance
  • cytokines
  • brain function
  • memory consolidation
  • cardiovascular disease risk
  • type 2 diabetes risk
  • insulin and cortisol regulation
  • neurological functioning
  • mental health
  • light sleep
  • deeper sleep
  • deep sleep
  • delta brain waves
  • non-REM sleep
  • dreaming stage

Biological Mechanisms of Sleep Regulation

Circadian rhythms and sleep-wake homeostasis regulate sleep through internal biological mechanisms, melatonin release, and environmental cues.

  • REM sleep
  • Circadian rhythm
  • Melatonin
  • Pineal gland
  • Sleep-wake homeostasis
  • Homeostatic sleep drive
  • Sleep quantity
  • Sleep quality

Muscle Contractions and Flexibility Principles

Muscle Contractions and Flexibility Principles

This content discusses types of muscle contractions including concentric, eccentric, and isometric, as well as static and dynamic flexibility.

  • concentric contraction
  • eccentric contraction
  • isometric contraction
  • flexibility
  • static flexibility
  • dynamic flexibility
  • range of motion
  • sit and reach test

24-Hour Movement Guidelines and Behaviors

24-Hour Movement Guidelines and Behaviors

This lecture discusses movement behaviors including physical activity, sedentary behavior, and sleep within the framework of Canada's 24-hour movement guidelines.

  • physical activity
  • sedentary behavior
  • sleep
  • 24-hour movement guidelines
  • aerobic physical activities
  • muscle strengthening activities
  • recreational screen time
  • nonrem sleep
  • REM sleep
  • sleep disorders
  • barriers to physical activity
  • time management

Strategies for Improving Health Behaviors

Strategies to improve sleep behaviors, social health, and physical activity through reducing sedentary time and increasing cardiorespiratory fitness.

  • sleep hygiene
  • physical activity
  • sedentary time
  • cardiorespiratory fitness
  • social health
  • screen time

Understanding Sleep Disorders and Improvement Strategies

Understanding Sleep and Sleep Disorders

This content discusses sleep debt, sleep stages, and key sleep disorders including insomnia, sleep apnea, and narcolepsy.

  • sleep debt
  • napping
  • insomnia
  • restless legs syndrome
  • sleep apnea
  • central sleep apnea
  • obstructive sleep apnea
  • CPAP
  • narcolepsy
  • hypocretin
  • non-REM sleep
  • REM sleep

Physical Activity Planning and Sedentary Behavior

Physical Activity and Sedentary Behavior

This lecture explores physical activity principles, the FITT principle, and the distinction between sedentary behavior and physical inactivity.

  • static stretching
  • dynamic stretching
  • FITT principle
  • frequency
  • intensity
  • time
  • type
  • overload principle
  • self-efficacy
  • sedentary behavior
  • physical inactivity
  • cardiorespiratory fitness
  • muscular strength
  • muscular endurance
  • flexibility
  • metabolic equivalents

Physical Activity, Strength Training, and Sleep

Physical Activity and Sleep Health Principles

This lecture discusses physical activity intensity levels, strength training principles, components of fitness, stretching techniques, and sleep stages and disorders.

  • moderate intensity activity
  • vigorous intensity activity
  • metabolic equivalents (mets)
  • tension principle
  • overload principle
  • specificity of training principle
  • rest and recovery principle
  • muscular strength
  • muscular endurance
  • plyometrics
  • static stretching
  • dynamic stretching
  • delayed onset muscle soreness (DOMS)
  • maximum heart rate
  • Canada's 24-hour movement guidelines
  • N3 stage of sleep
  • delta waves
  • sleep debt
  • insomnia
  • restless legs syndrome

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