Lecture 1:

Question 1

physical activity

Answer 1

any bodily movement produced by skeletal muscles that results in energy expenditure, and increases heart and breathing rates

Question 2

exercise

Answer 2

planned, structured, and repetitive PA, performed with the goal of improving health, fitness, or performance.

Question 3

sedentary behaviour

Answer 3

any waking activity characterized by an energy expenditure < 1.5METS in a sitting, reclining, or lying position
- 1 METS = energy expended at rest

Question 4

what are the different categories of physical activity or exercise?

Answer 4

1. occupational - walking around at work
2. domestic = vacuuming
3. transportation = biking to work

Question 5

24 hour movement guidelines (Physical activity)

Answer 5

physical activity (sweat)
- performing a variety of types and intensities of physical activity, which includes
- moderate to vigorous aerobic physical activities such that there is an accumulation of at least 150 minutes per week
- muscle strengthening activities using major muscle groups at least twice a week
- several hours of light physical activities, including standing

Question 6

24 hour movement guidelines (sleep)

Answer 6

• getting 7 to 9 hours of good-quality sleep on a regular basis, with consistent bed and wake-up times

Question 7

24 hour movement guidelines (sedentary behaviour)

Answer 7

• limiting sedentary time to 8 hours or less, which includes:
• no more than 3 hours of recreational screen time
• breaking up long periods of sitting as often as possible

Question 8

sedentary behaviour

Answer 8

is a risk factor INDEPENDENT of physical activity!

Question 9

24 hour movement guidelines considers the whole day, which includes

Answer 9

1 sweat
2 step
3 sleep
4 sit

Question 10

adults (18-64 years-old) sweat, step, sleep, sit

Answer 10

sweat: MVPA such that there is an accumulation of at least 150 minutes per week, muscle strengthening activities using major muscle groups at least twice a week

step: several hours of light PA, including standing

Sleep: getting 7-9 hours of good-quality sleep on a regular basis, with consistent bed and wake-up times

sit: 8 hours or less of daily sedentary time, no more than 3 hours of recreational screen time, breaking up long periods of sitting as often as possible