Be Active Flashcards
What is the recommended intensity for 5-12 year olds?
Moderate to vigorous
How often should a 5-12 year old participate in physical activity and for how long?
7 days a week and 60 minutes a day
What are some activities 5-12 year olds can participate in?
Walking, riding, running, soccer, netball
How often should a 13-17 year old participate in physical activity and for how long?
7 days a week for 60 minutes a day
What is the recommended intensity for 13-17 year olds?
Moderate to vigorous
What are some activities 13-17 year olds can participate in?
Dancing, bike riding, aerobics, basketball
How often should a 18-64 year old participate in physical activity and for how long?
Everyday- a specific time over whole week and around 150-300 minutes for moderate and 75-150 minutes for vigorous every week
What is the recommended intensity for 18-64 year olds?
Moderate to vigorous
What are some activities 18-64 year olds can participate in?
Walking, swimming, golf, activities that require lifting and/or carrying
How often should an older adult (above 64) participate in physical activity and for how long?
At least 3 days a week and at least 30 minutes
What is the recommended intensity for older adults (above 64)?
Moderate
What are some activities older adults (above 64) can participate in?
Washing the car, dancing, tai chi, yoga, meditating, sitting less
What are the four main guidelines?
1- Think of movement as an opportunity, not an inconvenience
2- Be active everyday in as many ways as you can
3- Put together at least 30 minutes of moderate intensity physical activity on most days, preferably all
4- If you can, enjoy some regular, vigorous exercise for extra health and fitness
1- Think of movement as an opportunity, not an inconvenience … Explain
It means to think of being active as something good instead of a burden or something you have to do because you have to. You could make it easier or better by doing something you love or doing it with friends or family. You could get off a bus a stop earlier or meet up with friends to go for a walk.
2- Be active everyday in as many ways as you can… Explain
It means to be active in as many ways as you can. This could be by doing things that you would normally hire someone to do, like gardening or walking somewhere instead of driving there.
3- Put together at least 30 minutes of moderate intensity physical activity on most days, preferably all… Explain
It means to do something where you get puffed out, you can still talk, but not sing. It is something to get you active to reduce the onset of obesity. It could be going for a run or joining a sport.
4- If you can, enjoy some regular, vigorous exercise for extra health and fitness… Explain
It means doing something where you can’t talk. It could be doing a sport, like basketball.
What is an example of a kids game and how does this fit into the guidelines?
Tepees and Indians. A good game as it gets kids to run around and be active. Can be passive though when the kids are waiting for there turn also when they are out.
What equipment, space and time limit is needed for tepees and Indians?
You don’t need equipment but you need a large space, depending on the number of kids playing. The time limit would be quite short, depending on how fast everyone gets out.
What is an example of a adolescent game and how does this fit into the guidelines?
Touch rugby. It keeps the players active and running around and you can’t get out.
What equipment, space and time limit is needed for touch rugby?
You would need a rugby, chalk if you need to draw the try line, bibs if you needed to know who is on what team. The space would be relatively large, about the size of the basketball court and the time would be approximately 40 minutes to an hour, depending on how long you make the game.
What is an example of a adult game and how does this fit into the guidelines?
Golf. Meets guideline by walking and keeping active. Passive if get golf cart
What equipment, space and time limit is needed for golf?
Need golf balls, golf clubs and golf cart if you are driving around. You need a large area and the average time for 18 holes is around 4 hours.
What is an example of a elderly game and how does this fit into the guidelines?
Meditation. Doesn’t necessarily meet he guideline as it is a way to relax instead of being physically active.
What equipment, space and time limit is needed for meditation?
You would need something to put on the floor, so a mat or blanket and a pillow if you want to support you head. If you are jot going to a class you would need a CD player or laptop to play a session or instructor. The space depends on how many people there are, but if there isn’t person you don’t need that much space. The time limit depend on how long you want to meditate but the recommended time is 15 minutes everyday.
