Semester 2 Flashcards
Physical Activity definition
any bodily movement produced by skeletal muscles that requires energy expenditure
Physical Inactivity definition
a term used to identify people who do not get the recommended level of physical activity
Sedentary behaviour
a term used to describe time spent doing physically inactive tasks that expend low levels of energy
Types of physical activity (GOAL)
Gardening/chores
Occupational
Active Transport
Leisure: exercise, sport, recreational activities and play
FITT Principles
Frequency - how often physical activity is completed over a week
Intensity - the level of exertion of the physical activity or how much effort is based on energy expenditure
Time- how long physical activity is completed for or engaged in
Type - the form/domain of physical activity (incidental or structured, GOAL)
How intensity can be measured
measured objectivity using HR monitors/digital trackers, or subjective RPE scale (1-10), MET (metabolic equivalent) (1-18), Talk test (if you can talk moderate if you are struggling to talk hard)
National Physical Activity Guidelines for
Babies and young children 0-5
Frequency everyday
Intensity -
Time 1-5 = 3 hours spread throughout the day
Type: 0-1: supervised floor play, 1-5: light activity, standing up, playing
Sedentary: 0-2: no time on electronic media, 2-5: electronic media limited to less than an hour a day, 0-5: should not be sedentary or inactive for more than an hour at a time
National Physical Activity Guidelines
Children and young people 5-17
Frequency: every day
Intensity: moderate-vigorous
Time: at least 60 minutes per day
Type: aerobic, strengthening
Sedentary: recreational screen time should not exceed 2 hours per day
National Physical Activity Guidelines Adults 18-65
Frequency: preferably all days, muscle strengthening at least 2 days per week
Intensity: moderate to vigorous
Time: 150-300 mins moderate or 75-150 mins vigorous or equivalent combination of both per week
Type: aerobic, strengthen
Sedentary: minimize time spent prolonged sitting by breaking up periods as often as possible
National Physical Activity Guidelines Older Adults +65
Frequency: most preferably all days
Intensity: moderate
Time: at least 30 minutes per day
Type: range of activities, aerobic fitness, strength, balance flexibility
Sedentary: minimize time spent prolonged sitting by breaking up periods as often as possible
Benefits of participation in regular physical activity and types of movement:
Physical benefits
Social benefits
Mental (cognitive) benefits
Emotional (mental health) benefits
Spiritual benefits
Physical benefits
Improves cardiovascular function – greater heart size and strength, and blood (oxygen) delivery to the body, maintains healthy blood pressure
Improved strength and muscle endurance– assisting mobility, reducing risk of injury
Greater bone and joint health– helping movement, reducing risk of osteoperosis
Managing blood sugar and insulin levels
Reduces fatigue resistance / improves overall energy levels while helping with sleep
Social Benefits
Improves connection with others/ community
Greater enjoyment from activity when also interacting with others
Improved social skills including teamwork, cooperation, leadership
Reduces social anxiety/worries
Improved social esteem and confidence
Mental (cognitive) benefits
Improved capacity for learning and productivity – helpful for children at school, adults at work
More organised and better at planning ahead
Improved cognitive function through greater concentration, judgement, and focus
Maintains cognitive function as people age
Emotional (mental health) benefits
Improved overall self-concept, mood, and self-esteem
Reduced and helps to manage feelings of anxiety and stress
Reduced feelings of depression
Greater confidence and self-awareness
Improved overall quality of life
