Physical Activity Guidelines - Lecture #9

Question 1

Reasons for inactivity in Canada

Answer 1

Climate, income, and eduction

Question 2

Why are ages 12-17 most active

Answer 2

No drivers license; walk everywhere and P.E. is mandated in school.

Question 3

What percentage do we care about the relative risk of disease associated with inactivity

Answer 3

Threshold of 10% is where we start to care.

Question 4

How is the economy affected by Physical Inactivity and Disease

Answer 4

Due to physical inactivity causing high disease risk, money is poured into preventing something that can be prevented if we decided to exercise.

Question 5

Five Related Health Components of Fitness

Answer 5

Cardiorespiratory Endurance, Muscular Strength, Muscular Endurance, Flexibility and Body Composition

Question 6

What percentage of death is caused by inactivity

Answer 6

10.3%

Question 7

If you have a health problem in any of the 5 Health Components of Fitness how can you get back on the right track?

Answer 7

You can match your problem with exercises to improve it.

Question 8

If you exercised and it did not make you tired you are not being healthy (Mentality)

Answer 8

Fitness Movement Mentality in the 70’s

Question 9

What was the focus of improvement in the 70’s

Answer 9

Improving VO2Max and muscle strength/endurance

Question 10

What was the problem with No Pain No Gain mentality

Answer 10

Scared people away rather than motivate due to painfulness.

Question 11

When did Health Benefits show when people started to do physical activity?

Answer 11

At low intensities of Physical Activity is when benefits showed in health.

Question 12

How much Physical Activity showed a better cardiorespiratory fitness

Answer 12

Higher levels of Physical Activity showed cardiorespiratory fitness

Question 13

What were the general health benefits of Physical Activity

Answer 13

Physical and Mental Benefits

Question 14

What did the General Surgeons Report (1996) suggest about health and physical activity?

Answer 14

Moderate exercise correlated with more health benefits

Question 15

Anything is Better Than Nothing

Answer 15

Philosophy of exercising after 1996

Question 16

Children now are not exercising as much

Answer 16

Internet and Screens keep them occupied all the time.

Question 17

Purpose of Implementing Canadian Physical Activity Guidelines

Answer 17

Make physical activity fun rather than something troublesome and painful in order to increase health.

Question 18

Prolongs Independence (No need to rely on others for support with health)

Answer 18

Benefit of Physical Activity

Question 19

Getting Started is Easier than you Think; Doesn’t have to be hard.

Answer 19

Physical Activity Guide reinforces this.

Question 20

What did the Guidelines change from to what they are now?

Answer 20

Before: Increase VO2Max by doing cardiorespiratory, muscular strength and endurance, and no pain no gain

After: Little bit of exercise is beneficial to health

Question 21

90 mins/day for Kids

Answer 21

Old Guidelines; parents did not have time for supervision.

Question 22

60min/day of moderate to vigorous intensity

Answer 22

New Guidelines for Kids

Question 23

What does Moderate-Vigorous Intensity mean?

Answer 23

Causes people to break a sweat and be out of breath.

Question 24

Talk Test

Answer 24

Being able to talk is moderate intensity
Few words can only be said is vigorous intensity

Question 25

Guidelines for Adults 18-64 suggest?

Answer 25

150min/wk Physical Activity; 7-9hrs of Sleep; limit sedentary time to 8 hours or less.

Question 26

How much do you need to get a benefit?

Answer 26

Dependant on why you’re doing a certain activity (getting in the gym because you want big muscles)

Question 27

Type 1 Curve of Health Benefits and Physical Activity

Answer 27

Health benefits are seen more at the beginning and peak the more you exercise.

Question 28

Linear relationship between physical activity and weight loss

Answer 28

Type 2 Curve

Question 29

Type 3 Curve

Answer 29

Health benefits are not seen at the beginning but rather only when you exercise more and more.

(Cardiorespiratory, muscle strength fall along this)

Question 30

Energy expenditure and weight loss

Answer 30

Linearly related

Question 31

Relationship of Physical Activity and Immune System

Answer 31

Sedentary are likely to get flu more often than active exercisers

Question 32

Relation between No exercise and Extreme Exercise

Answer 32

Both have a high health risk

Question 33

The Dose Relationship between PA and Health Benefits depends on the Health Factor

Answer 33

How much PA you dose and the amount of health benefits you get back is based on what you’re trying to improve.