7.5.3 Health Benefits of Regular Exercise

• The frequency of exercise refers to how often you exercise per week
• Regular exercise is defined by its frequency, intensity, time, and type.
• Match the cardiovascular benefit of regular exercise with its explanation:

  Improved Heart Function ↔️ Strengthens heart muscle, increasing efficiency

  Lower Blood Pressure ↔️ Reduces strain on arteries

  Reduced Risk of Heart Disease ↔️ Lowers cholesterol levels and improves vessel health

  Enhanced Circulation ↔️ Increases blood flow to muscles and organs
• What is the term for the volume of air taken into the lungs during each breath?

  Tidal volume
• Regular exercise improves gas exchange in the alveoli.
• Exercise strengthens the muscles responsible for breathing, improving respiratory efficiency
• What does regular exercise significantly enhance in the body?

  Respiratory function
• Regular exercise increases lung capacity by expanding tidal volume.
• Regular exercise strengthens the respiratory muscles, improving overall efficiency
• What is the primary focus of the respiratory benefits of exercise compared to cardiovascular benefits?

  Lung function
• Regular exercise boosts metabolism by increasing the rate at which the body burns calories.
• Regular exercise improves insulin sensitivity, reducing the risk of type 2 diabetes
• What energy source does regular exercise promote the use of?

  Fats
• Regular exercise strengthens bones and reduces the risk of osteoporosis.
• What process does resistance training lead to in muscles?

  Muscle hypertrophy
• Regular exercise enhances joint flexibility and reduces the risk of injury
• Match the key element of regular exercise with its description:

  Frequency ↔️ How often you exercise per week

  Intensity ↔️ How hard your body works during exercise

  Time ↔️ How long each exercise session lasts

  Type ↔️ The kind of physical activity you engage in
• Frequency in regular exercise refers to how often you exercise per week.
• Intensity in regular exercise describes how hard your body works during exercise
• What are the four key components of regular exercise?

  Frequency, Intensity, Time, Type
• The four key components of regular exercise must be balanced to achieve significant health benefits
• Regular exercise can lead to improved heart function, lower blood pressure, and a reduced risk of heart disease.
• Match the cardiovascular benefit with its explanation:

  Improved Heart Function ↔️ Strengthens heart muscle, increasing efficiency

  Lower Blood Pressure ↔️ Reduces strain on arteries
• Ideal blood pressure is less than 120 / 80 mmHg
• What is the primary focus of respiratory benefits compared to cardiovascular benefits?

  Lung function and efficiency
• Regular exercise improves respiratory function by increasing lung capacity, enhancing gas exchange, and strengthening respiratory muscles.
• Match the respiratory benefit with its explanation:

  Increased Lung Capacity ↔️ Expands tidal volume, allowing more air intake

  Improved Gas Exchange ↔️ Promotes better oxygen and carbon dioxide exchange
• Regular exercise increases lung capacity by expanding the tidal volume
• What are the metabolic benefits of regular exercise?

  Increased metabolism, insulin sensitivity, energy utilization
• Regular exercise boosts the rate at which the body burns calories, both during and after exercise.
• Regular exercise improves insulin sensitivity, reducing the risk of type 2 diabetes
• What are the musculoskeletal benefits of regular exercise?

  Increased bone density, muscle hypertrophy, improved joint health
• Match the musculoskeletal benefit with its explanation:

  Increased Bone Density ↔️ Strengthens bones, reducing osteoporosis risk

  Muscle Hypertrophy ↔️ Increases muscle size and strength
• Regular exercise strengthens bones, reducing the risk of osteoporosis.
• What are the mental health benefits of regular exercise?

  Reduced stress, improved mood, enhanced cognitive function
• Exercise releases endorphins, also known as "feel-good" hormones, which improve mood.
• How does exercise reduce stress?

  Lowers cortisol levels
• Exercise improves mood by releasing feel-good hormones called endorphins
• Regular exercise can reduce symptoms of anxiety and depression
• Match the mental health benefit with its explanation:

  Improved Mood ↔️ Releases endorphins

  Reduced Stress ↔️ Lowers cortisol levels