Physical Activity Flashcards
Types?
Define Physical Activity
Encompasses all movement creating energy expenditure
- ADL: activities of daily living (Essential - walking, mowing the lawn, brushing teeth)
- LTPA: leisure time physical activity (Non-essential - gardening, sport)
- Occupation (firefighting, construction, paramedics, movers)
Exercise
Subset of physical activity that is planned, structured, and repetitive with the intention of improving physical fitness
- fits into leisure time
- two main types: health related & performance related fitness
Fitness Industry Origins
- fitness movement 70s-80s included running, aerobics, and body building (gender specific)
- focused on appearance as opposed to health
Health-related fitness should include?
Power and Balance
- balance becomes an issue as population ages
- power refers to strength (force) over time
True or False: Phsyical activity provides no health benefits
False
- physical activity can improve both your physical and mental health
Amount of physical activity you need to see health vs fitness improvements
Quantity and intensity of physical activity needed to promote health is less than that needed to maintain/improve fitness
- greater threshold of exercise quantity, volume, intensity that we need to cross to get more fit compared to becoming healthy
Dose-Response Curve
Dose - physical exercise
Response - what happens in our body
- Dose of physical activity directly related to response for certain benefits
- Higher energy expenditure, better health outcomes (more likely to have all the benefits)
What are dose changes based on?
Baseline fitness levels (starting point)
eg. an unfit person who has been sedentary has a greater “window of opportunity” for achieving benefits at a lower intensity
starting at higher level means lower window of opportunity
- linked to tolerance of physical activity
- we all have a “ceiling” or upper level beyond which adding PA only has marginal benefits
Physical activity based on geographical location
Physical activity participation is going to increase when:
- there are factors that encourage physical activity (built environments, natural environment, infrastructure)
- higher education, income, and socieoeconomic status (access to health guidelines, resources, and time availability)
True or False: Not being active elevates the risk of disease and government costs
True
Costs of physical inactivity
Direct costs - treatment, hospitalizations, equipment, doctors salaries
Indirect costs - loss of economic productivity (absenteeism)
Economic benefits of increasing physical activity in populations
- reduce health care spending (costs allocated to other areas such as childcare and education)
- economic growth
True or False: As we get older, physical activity decreases
True
True or False: Children are the most inactive
False
True or False: Boys are twice as likely as girls to meet physical activity guidelines
True
Screen time and sleep trends
Recreational screen time is increasing in children and pre-teens
Children and pre-teens are meeting the national sleep requirements
Why are adults not meeting national physical activity guidelines?
Time Restraints
- they know physical activity is important and they enjoy it, yet they still don’t meet the guidelines
True or False: Children and pre-teens are meeting the two hour recommendation of recreational screen-viewing per day
False
What recommendation are children, pre-teens, and adults all meeting?
Sleep recommendations
How are guidelines made and who makes the decisions?
- research/studies done within the field to determine stimulus that will improve health, then creates a report that is going to promote health benefits which is achieveable & realistic for individuals
Decisions are made by researchers/experts in the field:
- CSEP
- W.H.O
- Public health agency
- American college of sports medicine
Issues with Canada’s Original Physical Activity Guidelines
- only included healthy adults
- only included aerobic activity (missing strength training)
- no guidelines for sleep
Current Guidelines shift towards…
24hrs
- making every hour count (moving more, minimizing sedentary behaviour, and focusing on sleep)
Guidelines for Adults 18-64
Physical Activity
- variety of types and intensities
- moderate to vigorous aerobic activities
- muscle strength training twice a week
(accumulation of 150 minutes per week)
Sleep
- 7-9 hours of good quality sleep (consistent bed and wake up times)
Sedentary Behaviour
- limiting sedentary time to 8 hours or less
- shifting screen time to movement based
Potential harms?
Guidelines for Older Adults (65+)
Physical Activity
- range of physical activities in a variety of environments
- focuses on balance
Sleep
- practice healthy sleep hygiene (routines, behaviours, and environments conductive to sleeping well)
Sedentary Behaviour
- should limit long periods of sedentary behaviours
Benefits of following these guidelines far exceed potential harms
How do the guidelines change as we get older?
The relative dose is individualized (based on age)
- stimulus changes as we age, but benefits are same
Are canadians following the guidelines?
- new guidelines are being followed more than the old guidelines
- majority of guidelines are still not being met
Guidelines for Children 0-4
- many hours of sleep (decreases as they age)
- movement is always beneficial
- limit screen time for young children
Guidelines for Children 5-17
- movement (both playground/body based exercises and light physical activity that is not exercise based)
- consistent sleep (wake-up and bed-time)
- limit screen and sedentary time
What can be done to change this?
Trends of Physical Activity in Youth
- most children are not meeting the guidelines
- boys are more active than girls
Change:
- opportunities for children to participate in sport
- limiting screen time
- more outdoor play
- improving built environment
- increasing parent activity level (model good behaviour)
Unique populations that may need different/specific recommendations
Movement becomes challenging
Physical activity still encouraged
Pregnancy
- 150 minutes of moderate intensity PA each week spread over a minimum of 3 days (inlcludes aerobic and resistance training)
- should participate in physical activity with exception of contraindications
Spinal cord injury
- less than 150 minutes
- includes aerobic and resistance exercises
- adaptive exercises necessary (may require specific equipment that helps facilitate movement)
Risk involved?
W.H.O Guidelines on Physical Activity and Sedentary Behaviour
Step-Wise Approach
- limit sedentary time
- replace it with some physical activity
- first goal is 150 minutes per week
- high volumes and intensities increase risk and harms (injuries)
- high benefits as physical activity increases, minimal additional benefits at high levels –> reaches a plateau
