Guidelines for Physical Activity

Question 1

Adult PA Guidelines

Answer 1

150-300 min of moderate PA or 75-10 min of vigorous PA.
Mod: 55-70%HRmax.
Vig: 70-90%HRmax.
Muscle strength 2x week.

Question 2

Children and Adolescents (5-17 y.o.) PA Guidelines

Answer 2

60 min per day of moderate to vigorous PA. More is better. Aerobic and strength.

Question 3

Aerobic PA

Answer 3

Improve cardiovascular fitness.
F: 3-5 days/week
I: higher the better
T: walking, running, aerobic HIIT, gardening, sweeping.
T: 150 min. mod. / 75min vig.
P: slow, gradual increase.

Question 4

PA in Pregnancy

Answer 4

throughout and post.
at least 150 min mod aerobic PA per week, pre pregnancy activities maintained.
Avoid PA in heat, stay hydrated. Avoid risk of falling activities.

Question 5

PA in Disability

Answer 5

Safe and beneficial.
Same as for adults or children. Within safe limits of patients abilities.

Question 6

PA in Older Adults

Answer 6

Same as adults <64 y.o. Plus functional balance and strength training:
F: 2x week
I: 70-79%1RM
T: Machine based
V: 2-3 sets of 7-9 reps
P: progressive overload

Question 7

Neuromotor/agility training

Answer 7

F: 2-3x week
T: 20-30 min
T: motor skills (balance, proprioception, agility, co-ordination)

Question 8

Principles of Muscle Strengthening

Answer 8

Progressive overload
SAID: specific adaptations to imposed demands
Reversibility: stop training, lose benefits.
Fitness principle: untrained achieve gains faster than trained.

Question 9

Benefits of PA - Aerobic/endurance Training

Answer 9

• Maximal HR achieved with higher training load (increased tolerance to training)
• Stroke volume increases (more blood ejected from left ventricle)
• Blood flow to muscles increased
• Increased red blood cell formation (greater O2 carrying capacity)
• Increased capillary density in muscle mass
• Increase in size and number of mitochondria
• Improved glucose uptake

Question 10

Benefits of PA - Muscle Strengthening

Answer 10

• Increase in muscle strength, size and power
• Increase in neuromuscular function
• Increase in bone strength and density
• Increase in tendon and ligament strength and thickness
• Increase in balance and decrease risk of falling
• Increase in gait stability, walking speed and efficiency
• Decrease in blood pressure, glucose intolerance and insulin resistance
• Decrease in body fat and increase in fat free mass and BMR
• Decrease in all-cause mortality independent of aerobic activity (Saeid