Physical Activity and Sedentary Behavior

Question 1

Define physical activity

Answer 1

• PA is necessary for survival
• Umbrella term for all bodily movements produced by muscles that lead to energy expenditure.
• Includes walking, sports, exercise, cleaning etc.

Question 2

Define exercise

Answer 2

• Exercise is a subcategory of leisure time physical activity and is defined as planned, structured, repetitive activity that is executed by individuals to either maintain or improve one or more components of physical fitness, performance or health
• Exercise = PA
  BUT, PA ≠ Exercise

Question 3

Define sport

Answer 3

• Subcomponent of exercise and hence PA
• Activity is rule-governed, structured and competitive
• Involves strategies and chance

Question 4

Define physical fitness

Answer 4

• Set of attributes people can achieve/improve, and that can be assessed through tests.
• Influenced by genes, health, PA (and exercise)

Question 5

Define sedentary behavior

Answer 5

• Any waking behavior with very low energy expenditure
• Waking behavior characterized by an energy expenditure ≤ 1.5 metabolic equivalents (METs), while in a sitting, reclining or lying posture.

Question 6

Define intensity

Answer 6

• Absolute intensity: amount of energy expended (METs)
  > Sedentary ≤ 1.5 METs
  > Light PA (LPA) = 1.5 < 3 METs
  > Moderate PA (MPA) = 3-6 METs
  > Vigorous PA (VPA) > 6 METs
  > Moderate to Vigorous PA (MVPA) ≥ 3 METs
• Relative intensity: magnitude of effort; “how hard is the activity”

Question 7

What is a MET (metabolic equivalent)

Answer 7

• Unit to estimate the metabolic/energy costs of PA
• 1 MET = the metabolic cost of rest; oxygen consumed when sitting quietly in a chair
• Can use METs to express the energy costs of certain activities in comparison to energy costs at rest (2 METs = 2 times the energy cost of rest)
• MET examples:
  » 3.5 MET activity (e.g. walking) for 20 minutes = 70 MET mins
  » 14 MET activity (e.g. cycling uphill) for 1 hour = 14 MET hrs or 840 MET mins

Question 8

What is the archetype for someone with:

1. High sedentary, low physical activity
2. High sedentary, high physical activity
3. Low sedentary, low physical activity
4. Low sedentary, high physical activity

Answer 8

1. Couch potato
2. Sedentary exerciser
3. Light mover
4. Busy bee

Question 9

What are the WHO physical activity guidelines for:

1. Adults
2. Older adults
3. Children and youth

Answer 9

1. 150min/week moderate-to-vigorous physical activity or 75min/week vigorous physical activity or a combination
2. Any form of muscle-strengthening activity, and at least 150 minutes of moderate-intensity aerobic activity
3. At least 60 minutes (10 minutes bouts) of physical activity, mainly aerobic exercises (e.g. running). Incorporate strengthening activities.

Question 10

Lifestyle, aerobic and strength activity classification

Answer 10

Lifestyle activity:

• every day
• e.g. walking the stairs instead of taking lift

Aerobic activity

• spread throughout week
• 150 min moderate-vigorous PA or 75 min vigorous PA (at least 10 min per session): can be combined
• e.g. brisk walk, jogging, cycling

Strength activity

• at least 2 times/week
• major muscle groups
• e.g. weight training, using resistance bands
• plus balance training for older adults if necessary

Question 11

On a scale of 1-10, how would you classify the intensity of physical activities?

Answer 11

0 : sitting 
1-4 : light intensity 
5-6 : moderate intensity 
7-8:  vigorous intensity
9-10: hard as it can be