Module 2: Role of Society in PA Flashcards
Exercise
planned, structured, and repetitive PA designed to improve or maintain at least one component of physical fitness
Physical Activity
any body movement produced by skeletal muscle that results in a substantial increase over resting energy expenditure
Leisure Time PA
activity done in free time that leads to a substantial increase in total daily energy expenditure, must involve personal choice
Physical Fitness
characteristics that people have that are health-related or skill-related, different for everyone
Health-related PF
associated with disease prevention and functional health
5 Health-related PF components
cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition
Skill (performance)-related PF
associated with abilities to perform an athletic skill, things needed for an athlete to complete a skill required by their sport
5 Skill-related PF components
coordination (spatial awareness), speed (power), agility, balance, and reaction time
Which component of fitness should we target to promote PA in Canadian society?
physical fitness
3 Core recommendations for PA
move more, reduce sedentary time, and sleep well
CSEP Guidelines (Adults 18-64)
- at least 150 mins/week of mod - vig intensity
- several hours of light intensity activity
- muscle strengthening activities 2+ days/ week
- no more than 8 hours of sedentary time, 3 hours or less of screen time
- sleep 7-9 hours
CSEP Guidelines (Older Adults 65+)
- 150 mins/week of mod - vig activities (with a focus on balance)
- 7-8 hours of sleep
- less than 8 hours of sedentary time, no more than 3 hours of screen time
- muscle strengthening time 2+ days/week
CSEP Guidelines (Children & Youth 5-17 years)
- accumulate 60+ mins/daily of mod - vig activities (include a range of aerobic activities)
- vig intensity + muscle strengthening 3+ days/week
- several hours of structured + unstructured activities
- 9-11 hours sleep (5-13 years) and 8-10 hours sleep (14-17 years)
- no more than 2 hours of screen time
CSEP Guidelines (Infants 0-1)
- being physically active throughout the day through floor-based play
- 0-3 months = 14-17 hours sleep
- 4-11 months = 12-16 hours sleep
- not being restrained for more than 1 hour, no screen time
CSEP Guidelines (Toddlers 1-2 years)
- 180+ mins of any intensity PA, spread out through the day
- Sleep 11-14 hours, including naps
- not being restrained for more than 1 hour (sedentary), less than 2 years = no screen time, 2 years old = no more than 1 hour screen time