Principles Of Promoting Physical Activity Flashcards
Exercise effectiveness depends on three factors:
- how often is the exercise,
- how hard is the exercise and - how long is the exercise at each session
These factors make up the FIT principle
Frequency, Intensity and Time
Frequency of Exercise
● Studies suggest that moderate-intensity exercise can be achieved by exercising 3-4 times a week, spread over the week.
● Doing a once a week intense workout may result in injuries.
Intensity of Exercise
● If the goal is cardio-respiratory endurance, the heart and lungs need to work with greater than normal effort through aerobic exercise.
● The intensity of a workout is indicated by the number of times the heart beats per minute the more intense the exercise, the faster the heart rate.
Exercise time
● If the goal is cardio-respiratory improvement, exercise within the exercise heart range for 20-30 minutes each session.
● If the goal is to reduce body fat, a longer exercise period is needed, a minimum of 30 minutes each time.
● An increasing time period is recommended until the exercise program is well established.
○ For a start, 10 or 15 minutes of exercise is good and then gradually increase the time to 30 minutes.
Exercise intensity can be monitored by determining whether a person’s pulse or heart rate is within the target zone during exercise.
○ For moderate physical activity, a person’s target heart rate should be 50-70% of his or her maximum heart rate.
○ For middle-aged persons, start at 50-60% of your maximal capacity and gradually increase to desired level.
○ For older persons aged 50 years and above, the target heart rate ratio is usually lower, about 40-50% of MHR.
○ For weight loss, maintain heart rate at 60-75% of maximal exercise capacity for about 20-30 minutes of exercise.
○ The higher end of the range (75-85%) should be reserved for athletes with a training goal such as to improve speed time.
Computing Target Exercise Heart Rate
● Step 1: Determine resting heart rate (RHR).
○ Count your pulse rate for one minute while sitting
quietly to get beats per minute (bpm).
● Step2: Determine maximal heart rate (MHR).
○ This can be obtained by subtracting a person’s age from 220; that is, MHR=220–age in years
● Step 3: Determine target exercise heart rate (THR).
○ THR is 50-70% of the maximum heart rate.
○ Example: For a 40-year old person, the estimated
maximum age-related heart rate would be calculated
as 220-40 years = 180 beats per minute (bpm).
○ The 50% and 70% levels would be:
■ 50%level:180x0.50=90bpm
■ 70%level:180x0.70=126bpm
These are generally performed at <50% of age-related maximum heart rate.
Light or very light physical activities
These generally require sustained, rhythmic movements that are performed at 50-70% of an individual’s age-related maximum heart rate.
Moderate physical activities
These are generally require activities with rhythmic movements at >70% of an individual’s age related maximum heart rate.
Vigorous physical activities
This also helps spread synovial fluid through the joints to help protect the articular spaces and, therefore, prevent injury.
Warm-up
Stopping abruptly causes
blood to pool in the
exercised body parts, diminishing the return of blood
to the heart.
Less blood return can cause
dizziness and fainting or
even cause cardiac abnormalities
The promotion of physical activity in older adults should emphasize
moderate-intensity aerobic activity, muscle-strengthening activity, reducing sedentary behavior, and risk management
The Philippine National Guidelines on Physical Activity (2010) came up with physical activity prescriptions for different age groups
○ children (5-12 years old)
○ adolescents to young adults (13-21 years old)
○ adults (22- 45 years old)
○ older adults (46-59 years old)
○ seniors (60 years old and above)
Programmed physical activity di ers from one age group to another
● For children
○ 20-30 minutes daily of sports and/or active games
● For adolescents to young adults
○ at least 40 minutes of fitness exercise, rhythmic or sports activities
● For adults and older adults
○ moderate intensity aerobic physical activity resulting in noticeable increase in heart rate and breathing but still able to carry on normal conversation.
○ Examples are brisk walking, dancing, cycling, swimming done continuously for a minimum of 30 minutes or accumulated bouts of 10 minutes or longer.
○ For more active people with no risk factors, vigorous intensity aerobic activity such as jogging, vigorous dancing, ball games done continuously for a minimum of 20 minutes and done at least three times a week.
○ For fitness purposes, adults should work towards 20-30 minutes continuous physical activity for a minimum of three days per week
● For seniors aged 60-69 years old
○ any rhythmic and continuous physical activity that uses large muscle groups with special stress on load bearing activities to arrest the rate of osteoporosis and to maintain bone density.
○ Examples are moderate to brisk walking, dancing, biking, calisthenics, swimming, rowing and stair climbing.
● For seniors aged 70-79 years old
○ light intensity aerobic physical activity such as leisurely walking around the neighborhood, parks and malls.
○ Any rhythmic and continuous light physical activity that uses large muscle groups while standing independently or assisted, seated, reclined or lying down.
● For seniors aged 80 and above
○ continuous light intensity physical activity such as leisurely walk around the neighborhood, yard or living area.
○ Any rhythmic and continuous light physical activity that uses large muscle groups while standing independently or assisted, seated, reclined or lying down.
High impact play
● For children
○ most days of the week of running, jumping, hopping, skipping, walking, stair climbing, playground activities, Filipino outdoor games (luksong tinik, patintero, tumbang preso, agawan-base, etc)
● For adolescents to young adults
○ at least 20 minutes of sustained to vigorous physical activities resulting in rapid breathing such as brisk walking, jogging, Filipino outdoor games and dancing
Muscle strengthening and flexibility
● For adolescents to young adults
○ two to three times a week of activities that build muscle and bone strength and flexibility such as weight-bearing calisthenics and other load-bearing exercises involving major muscle groups.
● For adults, older adults and seniors
○ perform activities using all major muscles of the body that maintain or increase muscular strength and endurance.
○ Examples are weight-bearing calisthenics, stair climbing, weight training done at least twice a week, on non-consecutive days.
○ A light load allows for a set of 10-15 repetitions (for adults), 8-12 (for older adults), and 10-20 (for seniors) resulting in momentary muscle fatigue.
○ Perform gentle stretches to the point of tension after aerobic exercises or at cool down.
○ At least 20 seconds per position per muscle group.
○ Maintain four times per week.
Activities in the workplace
●For adults and older adults
○ Employees should have opportunities to be active at work and through activities organized, with provision of the necessary facilities and/or equipment.
○ Two minute physical activities (walking, stair climbing, stretching) for every hour of sitting is highly encouraged.
Balance and coordination
● For older adults
○ specific activities for balance and coordination 2-4 days per week.
○ Examples are walking, gentle yoga, tai-chi, dance, aquatic activities.
● For seniors
○ perform simple but dynamic movements that challenge postural and positional stability such as single-leg stands or supports, exercise ball-sitting, and weight-shifting.
○ Take up specific activities for balance and coordination.
○ Examples are walking, gentle yoga, tai-chi, dance, aquatic activities, 2-4 days per week.
