Chapter 1-3 Flashcards
What is Physical Activity?
Movement of large muscle groups that results in increases in energy expenditure.
Includes active play, sport, exercise, organised and non-organised activities, walking and cycling
Why Should We Be Physically Active?
Reduce risk of heart disease
Reduce risk of stroke
Lower blood cholesterol and triglycerides and increase high-density lipoproteins (good fat)
Lower risk of high blood pressure, reduce high blood pressure if already have it
Lower risk of diabetes (type 2)
Reduce risk of colon cancer
Achieve and maintain healthy body weight
Reduce feelings of stress and anxiety
Build healthy bones, muscle and joints
Helps older adults become stronger and better able to move
Increase strength of immune system
What is Sedentary Behaviour?
Sedentary behaviours are associated with low levels of energy expenditure (1 MET) and include sitting down, lying down or not moving around for long periods of time
Costs of Physical Inactivity
Obesity related illnesses Great costs financially to community Premature death Increase stress to health system Less effective work time due to illness Unproductive workers due to low fitness level
How Much Physical Activity Should We Do?
Australia’s Physical Activity and Sedentary Behaviour Guidelines outline the minimum levels of physical activity required for health benefits and include ways to incorporate physical activity and minimise sedentary behaviour in everyday life.
Children Recommendations (0-5 yrs)
Frequency: everyday
Intensity: from low to vigorous (sporadic)
Duration/time: 3 hours spread across the day
Type: structured activities and unstructured free play
0-5 Sednetary Behaviour recommendation
No electronic media for entertainment children 0-2 yrs
No more than 1hr per day using electronic media for entertainment children 2-5 yrs
All children should not be sedentary for more than one hour at a time with the exception of sleeping.
Child and Youth Recommendations (5-12 and 13-17 yrs)
Frequency: everyday
Intensity: moderate-vigorous
Duration/time: 60 mins and up to several hours (can be accumulated across the day)
Type: a variety of aerobic activities and activities that strengthen muscles/bones on at least three days each week
5-12 and 3-17 Sedentary Behaviour Guidelines
Sedentary Behaviour Guidelines and Other information
No more than 2hrs per day using electronic media for entertainment
Break up long periods of sitting as often as possible
Adult Recommendations(18-64 yrs)
SOme better than none
Frequency: most, preferably all days of the week (most=5)
Intensity: moderate or vigorous or a combination of both
Vigorous intensity activity is equal to half that of moderate intensity eg 10 minutes of vigorous activity is equal to 20 minutes of moderate intensity activity)
Duration/time: Accumulate a minimum of 150 minutes (2 ½ hours) of moderate intensity physical activity, or 75 minutes (1 ¼ hours) of vigorous intensity physical activity per week
Increasing to 300 minutes (5 hours) of moderate intensity physical activity, or 150 minutes (2 ½ hours) of vigorous intensity physical activity
Type: Lifestyle activities and activities that strengthen muscles/bones on at least two days each week
18-64 Sedentary Behaviour Recommendation
Minimise the amount of time spent in prolonged sitting
Break up long periods of sitting as often as possible
Advantages and Disadvantages Self Reports
Advantages - Suitable for small groups/individuals - Easy to complete - Detailed information Disadvantages - Heavy subject burden - Unreliable due to potential misinterpretation or inaccurate recording
Advantages and Disadvantages of Recalls
Advantages - Inexpensive - Large sample size - Easy to complete - Provide quantitative and qualitative data Disadvantages -Unreliable due to misinterpretation of questions - Potential for subjectivity bias
Advantages and Disadvantages of HR Moniter
Advs
- Specific to physiological parameters
- Easy to use
- Clear in describing intensity, freq, duration/time
- Simple, quick data collection
- Potential to provide educational information
Disadvantages
- Limited use in large numbers due to cost
- Some discomfort for participants
- Restricted to aerobic activities
- Variations of HR due to environment and personal factors
Advantages and Disadvantages of Pedometer
Advantages -Inexpensive - Non-invasive - Useful in many settings - Easy to administer to large groups - Potential to promote behaviour change - Able to measure a common activity Disadvantages - Loss of accuracy when jogging or running - Possibility of participant tampering - Assessment restricted to walking - Potential to be reactive (could cause participants to increase PA) - Unable to use in aquatic environments
Advantages and Disadvantages of Accelerometer
Advantages
-Clear in describing intensity, frequency and duration
- Non-invasive
- Able to provide minute-by-minute information
- Usable for extended periods
-Simple, quick data collection
Disadvantages
-Limited use in large numbers due to cost
- Inaccurate assessment of certain activities (eg incline walking, weight loads, cycling)
- Inability to provide behavioural data
- Unable to use in aquatic environments
Advantages and Disadvantages of Observation
Advantages
- Able to provide excellent qualitative and quantitative information
- Able to target specific PA behaviours
- Able to ease data collection and recording through available software programs
DIsadvantages
-Training required for observer
- Number of participants limited due to labour and time intensive data collection
- Alterations to normal activity patterns due to observer presence
- Usage limited to confined setting eg.playgrounds
Main purpose of measuring PA at population level
- Document frequency and distribution of PA in population groups
- Moniter achievement of PA guidelines
- Study relationship between PA and health conditions
- Determine the amount of PA required to meet certain health parameters
- Measure effectiveness of large scale PA intervention programs
Main purposes of measuring physical activity at Individual Level
- To detect change in an individual’s health and/or behaviour
- To determine the effect of any change in physical activity behaviour
Dimensions of PA
Frequency
Intensity
Time
Type
Why Assess the type of physical activity
- To determine the energy expenditure associated with that particular physical activity by assigning a metabolic equivalent (MET)
- To assess what proportion of physical activity is accumulated within the various domains of physical activity, such as household and gardening, active transport, occupation or (for youth) school and leisure-time physical activity
- To determine the most common activities performed by particular population subgroups, or within a specifi c context or setting.
metabolic equivalent (MET)
concept expressing the energy cost of physical activity; for example, 3 METs means three times the amount of energy expended at rest
The Children’s Leisure Activities Study Survey (CLASS)
The CLASS survey is a self-report for children over 10 years and a proxy-report questionnaire completed by parents for children 10 years and under . It assesses all dimensions of physical activity (including type, frequency, intensity and duration) in a typical week of a school term.
Measuring intensity of physical activity
Low intensity (light) - This is the lightest category in terms of perceived and actual exertion and energy expenditure.
Global Physical Activity Questionnaire (GPAQ
This questionnaire is a recall instrument designed to assess physical activity patterns. It was developed by the World Health Organization (WHO) for physical activity surveillance in all countries, especially developing countries. The GPAQ collects physical activity participation in three domains or settings including physical activity at work, recreational activity and travel to and from places.
International Physical Activity Questionnaires (IPAQ)
Designing instruments that allow for direct comparisons to be made across different countries is a major challenge for physical activity researchers around the world. IPAQ is a set of instruments that can be used internationally to obtain comparable estimates of physical activity.
Self- and proxy-report measures
Self-report measures are the most commonly used subjective measures of physical activity. They include self-administered and interviewer-administered recalls through the use of interviews, questionnaires, diaries or logs. Proxy report measures are used when an individual reports on behalf of someone else
Recall instruments
Recall instruments require respondents to remember which physical activity they engaged in during the previous day, week, month or year. Recalls do not alter physical activity, and they vary in the way they are administered (self, telephone or interviewer).
Diaries and logs
Diaries and logs provide rich and detailed information about several dimensions of physical activity (type, frequency, intensity and duration) and require participants to document their physical activity level at the same time each da
Advs and Disadvs of Diaries and Logs
Advantages
• capture quantitative and qualitative information
• quickly and easily
• Cost-effective
• Usually low burden
• Have the potential to predict energy expenditure from daily physical activities when compared to the Compendium of Physical Activities
Disadvantages
• Not suitable for assessing children under age 10 or very old adults, due to cognitive limitations
• Reliability and validity
• Interviewer may be needed to obtain accurate data
Multi-Activity Recall for Children and Adolescents (MARCA)
MARCA is an example of a time diary used in the National Children’s Nutrition and Physical Activity Survey.
System for Observing Play and Leisure Activity in Youth (SOPLAY)
SOPLAY was designed to assess the physical activity of groups of people. This observational instrument can be used to assess physical activity in school settings. It was designed to assess the number of students and their physical activity levels during play and leisure opportunities in a specified activity area (target area).
SOFIT
Objective tool that measures the quality of physical education instruction. Measures student activity levels, lesson content and teacher behaviour during class time
Four levels of influence of PA
- individual (intrapersonal)
- social (interpersonal)
- physical environment
- policy.
Examples of strategies used to promote physical activity
- Individual Level
- Population Level
Individual -Print and Web based Media -Counselling -Processes of Change Population -Environmental CHange -Policy -Mass Media
Examples of strategies used to promote physical activity
-Individual Level (Print and Web Based Media)
- community-based recreational centres
- health-care providers such as medical practices, rehabilitation centres, hospitals and chemists
- schools and workplace settings.
Examples of strategies used to promote physical activity
-Individual Level (Counselling)
Advice about physical activity may be delivered via:
• health-professional counselling
• telephone or email/online counselling
• automated telephone- or online-delivered advice (via text messages, email, etc
Strategies used in counselling
1 assessing motivational readiness
2 matching processes of change with motivational readiness
3 identifying opportunities to be active - use stair, walk/ride rather than drive
4 contracting - official (memebership) or unofficial (goal setting)
5 enlisting social support - mums and bubs, walking groups
6 reminder systems - emails, texts, phone calls, calendar
7 gradual programming
8 tailoring. - individualize program for own needs and goals
Examples of strategies used to promote physical activity
-Individual Level (Process of PA Behavioural Change)
Cognitive Strategies - increase knowledge - Being aware of risks - Caring about consequences to others - Comprehending Benefits - Increasing healthy opportunities BEhavioural Strategies - Sub alternatives - Enlisting Social Support - Rewarding yourself - Committing yourself - Reminding yourself
Examples of strategies used to promote physical activity
- Population Level (Environmental strategies and tailoring)
- Removing impediments to activity
- Introducing new resources and facilities - installing showers at the workplace, providing footpaths and bike trails in the community, installing a new or upgraded playground in a local park or school.
Examples of strategies used to promote physical activity
- Population Level (Policy)
Policies may be defi ned as laws, regulations, formal rules, informal rules or understandings that are adopted on a collective basis to guide individual and collective behaviour
Legislation -Legislation refers to formal, documented policies that are often governed by law-enforcement agencies and organisations eg- seatbelt
Organisational policies - tailoring, removal of impediments, resources and facilities, educational programs and policies to support environmental change.
Examples of strategies used to promote physical activity
- Population Level (Mass Media)
Examples of mass media include:
• television and radio broadcasts and advertisements
• billboards, posters and commercials at cinemas
• print media such as newspapers and magazines
• web-based interactive information.
roles of mass media in the promotion of physical activity participation
- increasing awareness
- providing information about the health benefits
- providing information about other non-health benefi ts of being active
- providing information about the consequences of inactivity
- increasing interest in physical activity participation and raising awareness of communitybased programs
The social–ecological model of influences on physical activity
Individual Factors
Social Factors
Physical Factors
Policy Factors
social–ecological model Individual Factors
- Demographics
- Biological
- Cognitive or affective
- Behavioural
social–ecological model Social Factors
- Supportive behaviours
- Social climate
- Culture
social–ecological model Physical Factors
- Weather
- Geography
- Information environment
- Urban/suburban environment
- Architectural environment
- Transportation environment
- Entertainment infrastructure
- Recreation infrastructure
Social- Ecological Model Policy Factors
- Policies governing incentives for activity or inactivity
* Policies governing resources and infrastructure related to activity or inactivity
Factors leading to less PA
-The increasing use of technology within the westernised world
-an increase in wealth in developing countries
• urban planning, which restricts opportunities for physical activity
• an increased reliance on motorised transport
• increased working hours
• an increased demand on public open space
• increased demands on the education curriculum
• changing leisure patterns,
School settings
A school setting has the potential to reach large numbers of children within one local area for a signifi cant proportion of their lives. It provides access to at-risk groups such as inactive children
Recommendations for school and community programs promoting physical activity among young people
1 Policy 2 Environment 3 Physical education curricula 4 Health education 5 Extracurricular activities 6 Parental involvement 7 Personnel training . 8 Health services 9 Community programs 10 Evaluation
School-based initiatives
Analyzing reveals most interventions:
• use combinations of social influences
• use strategies to change individual behaviour
• provide facilities
• use physical activity in cultural and leisure events
• incorporate activities within the formal school curriculum.
Two examples of interventions that adopt such approaches in a school setting are the Walking School Bus program and Kids – ‘Go for your life’
Community settings
Community settings can be broadly defi ned to include groups of people from the same suburb, town, city or country.
Parks, green space, streetscapes, beaches and recreation facilities are the most frequently used environments for physical activity (Shilton 2001). Within the community setting, it should be a priority to develop environments that facilitate choices that are both active and easy.
Community settings-based interventions offer opportunities to:
• support and partner local councils
• disseminate information resources that encourage physical activity
• work collaboratively with local and regional government transport agencies to improve opportunities for people to be physically active in their local environment through recreation and transport (active commuting)
• increase access to affordable, safe exercise and recreation facilities and programs
• support media campaigns promoting physical activity (New Zealand Ministry of Health 2003).
eg- 10000 Steps
Workplace settings
Workplaces are an ideal setting in which to promote physical activity because the majority of the population works part-time or full-time for a signifi cant proportion of their adult lives
Benefits of Workplace social Support
- improved morale
- increased productivity (quality and quantity)
- reduced absenteeism
- increased capability for employees to handle stress
- improved community relations
- reduced staff turnover.
Approaches that can be adopted in a workplace setting include:
- an environmental audit
- campaigns encouraging employees to use the stairs rather than the lift
- encouraging employers to provide gyms at subsidised rates
- incentives to cycle or walk to work rather than drive cars
- provision of facilities such as showers and changing rooms to support this activity
example of a workplace initiatives
Find thirty every day
Examples of Programs across all three settings
TravelSmart
