Physical activity, exercise, sedentary behaviour and determinants Flashcards
difference between physical activity and exercise
- PA is any activity of daily life
- exercise is planned and structured with the aim to improve or maintain fitness
benefits and drawbacks of ways to measure PA and exercise
- objective
- subjective
- O
- gives an intensity, but doesn’t say what type of activity
- S
- can say what activities, but relies on recall which ca be biased or just wrong
examples of subjective PA assessments
- Physical Activity Scale for the Elderly (PASE)
- International Physical Activity Questionnaire (IPAQ)
- General Practice Physical Activity Questionnaire (GPPAQ)
- International Physical Activity Questionnaire (IPAQ)
examples of objective PA assessment
- active pal
- fit bit
- heart rate monitors
examples of health related fitness and skill related fitness
- Cardiorespiratory endurance
- Muscular endurance
- Muscular strength
- Body composition
- Flexibility
- Agility
- Balance
- Coordination
- Speed
- Power
- Reaction time
sedentary behaviour
- what is it
- why is it a big problem
- too much time being spent sitting or lying down
- linked to all cause mortality, CVD, cancer, diabetes, hypertension, osteoporosis, depression, low fitness, obesity, dementia, stroke, frailty, falls etc.
research into affect of prologed sitting
- what was found
- what should be done to improve CV and metabolic health
- Sitting for more than 2h may have negative effects on blood pressure, fatigue and mood/friendliness.
- break up long periods of sitting with pa
some health benefits of PA
- Increased walking speed, ADL, weight loss, better mood, psychological health and well being, lower bp etc
how much PA is needed
- UK PA guidelines
- how much for health benefits to be attained
- At least 150 mins mod intensity per week or at least 75 mins of vigorous intensity
- Build strength at least 2 days a week, eg. Yoga, gym, carry heavy bags
- Minimise sedentary time
- Improve balance 2 days a week eg. Dance, bowls, tai chi (could be beneficial for treating fatigue), pilates
- most benefits attained between 150-300 minutes of mod intensity PA per week
which group of children are least likely to be physically active
black girls
which group of adults are least likely to be physically active
- older, female, disabled, asian
the world health organisations physical activity global action plan
- what is it
- its 4 objectives
- reduce physical activity to create more active and healthier people
- active societies and norms, facilitative environments, people, systems
impact of covid on…
- team sports and sports requiring facilities
- individual sports
- boys and girls
- reduced
- increased
- boys more active
what did public health england do during covid
- gave support to encourage pa and healthy eating in all communities as it worsened
where do i need to look if i need the determinants of pa in children, adolescents and adults
- what to do when you know determinants
one note
- use to develop interventions targeted to specific groups
examples of barriers to pa
time
energy
motivation
cost
illness/injury
fear of injury
skill
facilities
time
difference barriers between men and women
- lack of skill
- lack of energy
- lack of motivation
all 3 women have a higher percentage
difference in perceptions of the barriers between inactive and active humans
- lack of motivation
- lack of energy
- long term illness or injury
- inactive have lower motivation and energy
- more inactive people have long term illnesses and injuries (reason for this?)
difference between motivation and barriers for those exercising and in pre-contemplation
- those exercising had the higher intrinsic motivation and external barriers less of an issue
- those in pre were more externally influenced and motivated
- need to foster autonomous motivation
impact of self efficacy on sticking at exercise
the reason 57% of women stuck at exercise
- need to foster self efficacy
6 stratgeies/approaches to encourage pa and exercise behaviour change
- Behavioural modification - set goals, dates, and expectations, and give prompts for exercise, eg. bannisters on stairs
- Cognitive-behavioural - set their own goals
- Decision making - make a cost vs benefit (of pa) chart and reasons for should encourage change
- Social Support - encourage family and friends to provide support and assistance
- Reinforcement - give effective feedback and rewards
- Intrinsic - inspire autonomous motivation through, fun, passion, and progress through the exercise
the 5 stages of behaviour change
pre-contemplation, contemplation, preparation, action, maintenance
