LEC1: Introduction Flashcards
What does SMART stand for?
Specific: state exactly what you want to accomplish (who, what, where, when, why)
Measurable: how will you demonstrate and evaluate the extent to which the goal has been met?
Achievable: stretch and challenging goals within ability to achieve outcome. What is the action-oriented verb?
Relevant: how does the goal tie into your key responsibilities? How is it aligned to objectives?
Time-bound: set 1 or more target dates, the “by when” to guide your goal to successful and timely completion (include deadlines, date and frequency)
What are the top 10 causes of death reported in Canada?
- Malignant neoplasms (cancer)
- Diseases of heart (heart disease)
- Cerebrovascular diseases (stroke)
- Chronic lower respiratory diseases
- Accidents (unintentional injuries)
- Diabetes Melkite’s (diabetes)
- Alzheimer’s disease
- Influenza and pneumonia
- Intentional self-harm (suicide)
- Nephritis, nephrotic syndrome and nephrosis (kidney disease)
Why is it important to understand the causes of death and the factors that dad to increased risk of death?
- Many of the leading causes and risk factors (mortality) are preventable
- One of those key risk factors is now physical inactivity or sedentary behaviour
2019 ParticipACTION Report Card on Physical Activity for Adults: __________ of adults living in Canada achieve the 150 minutes of minutes of moderate-to-vigorous physical activity per week as recommended in the Canadian Physical Activity Guidelines
16%
2019 ParticipACTION Report Card on Physical Activity for Adults: __________ of adults living in Canada accumulate at least 7,500 steps per day which is considered an active lifestyle
52%
2019 ParticipACTION Report Card on Physical Activity for Adults: The average adult sit almost __________ hours per day.
10
2019 ParticipACTION Report Card on Physical Activity for Adults: __________ of Canadians say they have strong intentions to be physically active within the next 6 months
74%
Health / Wellness Definitions: World Health Organization (WHO – 1948)
A complete state of mental, social & physical well-being, and not merely the absence of disease or infirmity
Health / Wellness Definitions: WHO (1984) Wellness Model of Health
- View health not as a state, but a dynamic model (process)
- Health is an internal experience or feeling (Are you healthy?)
Health / Wellness Definitions: Wellness
- A more holistic concept that describes a state of positive health in the individual
- Having the components of health balanced and at sufficient levels (Are you well?)
Physical Activity Definition
- ‘‘Any bodily movement produced by skeletal muscles that results in energy expenditure above resting (basal) energy expenditure. (Bouchard 2012)
- “All leisure and non-leisure body movements resulting in an increased energy output from the resting condition” (Warburton 2007).
What does Physical Activity broadly encompass?
- exercise
- sport
- physical activities done as part of daily living (chores)
- occupation (work),
- leisure – time PA,
- active transportation.
What is “Leisure Time Physical Activity”?
- An activity undertaken in individuals discretionary time
- Involves personal choice (personal needs and interests)
- Wide variety of motivations that go beyond changing ones “health and/or fitness” (Not just health or fitness motivation)
What is “Exercise”?
- Is a form of leisure time PA that is usually performed repeatedly over an extended period of time with specific external objective such as sustaining or improving health and/or fitness, physical performance (Bouchard 2012)
- Physical activity that is planned, structured, and repetitive and [that] has as a final or intermediate objective the improvement or maintenance of physical fitness (ACSM 2011)
What is “Sport”?
Form of PA that involves competition (with rules and regulatory body), planned, structured, skilled, competitive.
What are the types of Physical Activity?
- Leisure Time Physical Activity
- Exercise
- Sport
- ADL, Locomotion, Occupational demands
What is performance related physical fitness?
“the ability to perform muscular work satisfactorily”
- Attained those characteristics that permit acceptable performance (are you fit enough to perform with success?)
What is health related physical fitness?
State characterized by an ability to perform daily activities with vigor by traits and capacities associated with low risk of chronic disease and pre-mature death (Bouchard 2012)
Components associated with health related fitness
include five major components (ACSM 2011):
Cardio-respiratory
Body composition
Flexibility
Muscular strength
Muscular endurance (x2)
Muscular power?
Performance/skill related fitness components:
Agility
Coordination
Speed
Balance
Reaction time
Power?
Muscular Endurance?
What is physical inactivity?
The absence of physical activity, usually reflected as the proportion of time not engaged in physical activity of a predetermined intensity. (sedentary behaviour)
- Decline in PA has been so dramatic now Physical Inactivity is a “risk factor” for chronic disease
What are the guiding principles from the American College of Sports Medicine (ACSM)?
- Exercise and physical activity are important to health and the prevention and treatment of many chronic diseases.
- More should be done to address physical activity and exercise in health care settings. (which where we as exercise professionals can play an important role in health care)
What are the two default options for exercise programming?
- Anything a little beyond the patient’s current activity level
- Eecommending large muscle group activities for 30–40 minutes on four or more, preferably all, days of the week (stretching and strength training are mentioned in passing).
What is exercise perscription?
- “An exercise prescription, like any prescription, has a type and dose, a dosing frequency, a duration of treatment, a therapeutic goal, and anticipated adverse effects
- Generically speaking, any exercise prescription
resembles a drug prescription: Exercise A, taken N times daily, for X duration of weeks/months/years.
