Lesson 2.1D & E: Global recommendations and FITT-VP

Question 1

levels of physical activity WHO recommends people of different ages undertake

Answer 1

*Children and adolescents aged 5-17 years
*Adults aged 18–64 years
*Adults aged 65 years and above

Question 2

● Should do at least 60 minutes of moderate to vigorous-intensity physical activity daily.
● Should include activities that strengthen muscle and bone, at least 3 times per week.

Answer 2

Children and adolescents aged 5-17 years

Question 3

● Should do at least 150 minutes of moderate-intensity physical activity throughout the week, or do at least 75 minutes of vigorous-intensity physical activity, or an equivalent combination of both.
● Muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week.

Answer 3

Adults aged 18–64 years

Question 4

● Should do at least 150 minutes of moderate-intensity physical activity throughout the week, or at least 75 minutes of vigorous-intensity physical activity, or an equivalent combination of both.
● Muscle-strengthening activities should be done involving major muscle groups, 2 or more days a week.

Answer 4

Adults aged 65 years and above

Question 5

is a guideline for designing and adjusting exercise programs to improve fitness effectively.

Answer 5

FITT-VP Principle

Question 6

meaning of FITT-VP

Answer 6

frequency
intensity
time
type
volume
progression

Question 7

How often you exercise (e.g., days per week).

Answer 7

Frequency

Question 8

How hard you exercise (e.g., moderate or vigorous).

Answer 8

intensity

Question 9

The duration of each exercise session (e.g., 30 minutes).

Answer 9

time

Question 10

The kind of exercise performed (e.g., cardio, strength training).

Answer 10

type

Question 11

The total amount of exercise (frequency × intensity × time).

Answer 11

volume

Question 12

Gradually increasing the difficulty of your workouts over time.

Answer 12

progression