APASBG Flashcards
Which ages come under the “Early Childhood” category?
Early Childhood (0-5 years)
What does “APASBG” stand for?
Australia’s Physical Activity and Sedentary Behaviour Guidelines
What are the physical activity guidelines for “Early Childhood”?
•Infants (0-1):
Floor based play should be encouraged.
•Toddlers (1-3) and Pre-Schoolers (3-5):
Should be physically active every day for at least 3 hours.
What are the sedentary behaviour guidelines for “Early Childhood”?
- Children younger than 2 should have no screen time.
- Infants, toddlers and pre-schoolers should not be sedentary for more than 1 hour at a time.
- Children (2-5), should be limited to no more than 1 hour of screen time daily.
Which ages come under the “Childhood” category?
Childhood (5-12 years)
What are the physical activity guidelines for “Childhood”?
- Combination of moderate and vigorous PA for at least 60 minutes a day.
- PA should include a variety of aerobic activities
- Engage in PA that strengthens muscle and bone at least 3 days per week.
- Engage in more PA (several hours per day) for additional benefits.
What are the sedentary behaviour guidelines for “Childhood”?
- No more than 2 hours of screen time for entertainment a day.
- Break up long periods of sitting as often as possible.
Which ages come under the “Young People” category?
Young People (13-17 years)
What are the physical activity guidelines for “Young People”?
- At least 60 minutes of moderate - vigorous intensity PA daily
- PA should include a variety of aerobic activities
- Engage in PA that strengthens muscle and bone at least 3 days per week.
- Engage in more PA (several hours per day) for additional benefits.
What are the sedentary behaviour guidelines for “Young People”?
- No more than 2 hours of screen time for entertainment a day.
- Break up long periods of sitting as often as possible.
Which ages come under the “Adults” category?
Adults (18-64 years)
What are the physical activity guidelines for “Adults”?
- If you currently do no PA, start by doing some, and gradually build up to the recommended amount.
- Be active in most preferably all days, every week.
- Accumulate 150-300 minutes of moderate intensity PA or 75-150 minutes of vigorous PA, or an equivalent combination of both each week.
- Do muscle strengthening activities on at least 2 days each week.
What are the sedentary behaviour guidelines for “Adults”?
- Minimise the amount of time spent in prolonged sitting
* Break up long periods of sitting as often as possible
Which ages come under the “Older Australians” category?
Older Australians (65+ years)
What are the physical activity guidelines for “Older Australians”?
- All people (no matter their age, weight, health problems or abilities) should do some form of physical activity.
- Be active every day in as many ways as possible, doing a range of physical activities that incorporate fitness, strength, balance and flexibility.
- Accumulate at least 30 minutes of moderate intensity physical activity on most, preferably all days.
- Those who have stopped physical activity, should start at a level that is easily manageable and gradually build up the recommended amount, type and frequency of activity.
- Those who continue to enjoy a lifetime of physical activity should carry on doing so in a manner suited to their capability into later life, provided recommended safety procedures and guidelines are adhered to.
