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.
