Physical Activity Guidelines - Lecture #9 Flashcards
Reasons for inactivity in Canada
Climate, income, and eduction
Why are ages 12-17 most active
No drivers license; walk everywhere and P.E. is mandated in school.
What percentage do we care about the relative risk of disease associated with inactivity
Threshold of 10% is where we start to care.
How is the economy affected by Physical Inactivity and Disease
Due to physical inactivity causing high disease risk, money is poured into preventing something that can be prevented if we decided to exercise.
Five Related Health Components of Fitness
Cardiorespiratory Endurance, Muscular Strength, Muscular Endurance, Flexibility and Body Composition
What percentage of death is caused by inactivity
10.3%
If you have a health problem in any of the 5 Health Components of Fitness how can you get back on the right track?
You can match your problem with exercises to improve it.
If you exercised and it did not make you tired you are not being healthy (Mentality)
Fitness Movement Mentality in the 70’s
What was the focus of improvement in the 70’s
Improving VO2Max and muscle strength/endurance
What was the problem with No Pain No Gain mentality
Scared people away rather than motivate due to painfulness.
When did Health Benefits show when people started to do physical activity?
At low intensities of Physical Activity is when benefits showed in health.
How much Physical Activity showed a better cardiorespiratory fitness
Higher levels of Physical Activity showed cardiorespiratory fitness
What were the general health benefits of Physical Activity
Physical and Mental Benefits
What did the General Surgeons Report (1996) suggest about health and physical activity?
Moderate exercise correlated with more health benefits
Anything is Better Than Nothing
Philosophy of exercising after 1996
Children now are not exercising as much
Internet and Screens keep them occupied all the time.
Purpose of Implementing Canadian Physical Activity Guidelines
Make physical activity fun rather than something troublesome and painful in order to increase health.
Prolongs Independence (No need to rely on others for support with health)
Benefit of Physical Activity
Getting Started is Easier than you Think; Doesn’t have to be hard.
Physical Activity Guide reinforces this.
What did the Guidelines change from to what they are now?
Before: Increase VO2Max by doing cardiorespiratory, muscular strength and endurance, and no pain no gain
After: Little bit of exercise is beneficial to health
90 mins/day for Kids
Old Guidelines; parents did not have time for supervision.
60min/day of moderate to vigorous intensity
New Guidelines for Kids
What does Moderate-Vigorous Intensity mean?
Causes people to break a sweat and be out of breath.
Talk Test
Being able to talk is moderate intensity
Few words can only be said is vigorous intensity
Guidelines for Adults 18-64 suggest?
150min/wk Physical Activity; 7-9hrs of Sleep; limit sedentary time to 8 hours or less.
How much do you need to get a benefit?
Dependant on why you’re doing a certain activity (getting in the gym because you want big muscles)
Type 1 Curve of Health Benefits and Physical Activity
Health benefits are seen more at the beginning and peak the more you exercise.
Linear relationship between physical activity and weight loss
Type 2 Curve
Type 3 Curve
Health benefits are not seen at the beginning but rather only when you exercise more and more.
(Cardiorespiratory, muscle strength fall along this)
Energy expenditure and weight loss
Linearly related
Relationship of Physical Activity and Immune System
Sedentary are likely to get flu more often than active exercisers
Relation between No exercise and Extreme Exercise
Both have a high health risk
The Dose Relationship between PA and Health Benefits depends on the Health Factor
How much PA you dose and the amount of health benefits you get back is based on what you’re trying to improve.
