Physical Activity Guidelines Flashcards
What are the benefits of physical activity?
Physical activity reduces the risk of many chronic diseases, including heart disease, high blood pressure, diabetes, cognitive decline and Alzheimers/demential, some cancers and depression, anxiety, and stress.
HHS physical activity guidelines for Americans - ADULTS
At least 150 - 300 mins/week moderate-intensity; OR 75 - 150 mins/weel vigorous-intensity aerobic physical activity (OR equivalent combo moderate- and vigorous-intensity aerobic activity).
Strength training moderate intensity or greater involving all major muscle groups 2+ days/week
What is the ACSM’s position stand of individual exercise programs?
All healthy adults 18–65 yrs should participate in moderate intensity aerobic physical activity at least 30 minutes 5x/week, or vigorous intensity aerobic activity at least 20 minutes 3x/week.
And strength training activities at least 2x/week.
Most healthy adults can begin exercise w/o visiting a doc first.
Adults w/ chronic condition or managing illness should see a doc first.
Pregnant and postpartum moderate intensity aerobic physical activity 150 mins/week.
Name evidence-based methods for tracking physical activity.
digital/apps, pen and paper, calendar, spreadsheet/word doc
HHS physical activity guidelines for Americans - 65+
Same as adults, aerobic, strength training and balance training
HHS physical activity guidelines for Americans - PRE/POST PARTUM
150 minutes of moderate-intensity aerobic activity a week
HHS physical activity guidelines for Americans - CHRONIC DISEASE OR DISABILITIES
Same as adults, up to level of their ability
Purpose of physical activity guidelines/recommendations?
Includes recommendations for Americans ages 3 years and over — including people at increased risk of chronic disease — and provides evidence-based advice on how physical activity can help promote health and reduce the risk of chronic disease.
ACSM position stand - CHRONIC DISEASE OR DISABILITIES
Should receive guidelines for exercise based on their current health status, medical history, and assessments of fitness capacity.
Functional health is goal, supporting well-being and functional capacity/ADLs.
Adults 65+ on beta blockers have THR at least 20-30 points under the norm so need exercise clearance and guidance for exertion.