Slide 13 - Physical Activity Flashcards
What is Physical Activity
Any bodily movement produced by the contraction of skeletal muscles that results in a substantial increase in caloric requirements over resting energy expenditure
What is Exercise
Type of physical activity consisting of planned, structured, repetitive bodily movement done to improve and/or maintain one or more components of physical fitness
What is physical fitness
A set of attributes or characteristics individuals achieve that ability to perform physical activity
Exercise can be broken down into
Planned
Structured
Repetitive
Health related physical fitness is
The ability to perform occupational, recreational, and daily activities without undue fatigue
What comes under Health related physical fitness
Cardiorespiratory endurance
Muscular strength
Muscular endurance
Body composition
Flexibility
What is regular physical activity directly related to
Positive health outcomes
Those who exercise 15 mins a day have…
A 14% reduced risk of all cause of mortality
3 year longer life expectancy
Every extra 15 mins of exercise will…
Further reduce all cause of mortality by 4%
What are the daily physical activity recommendations for Health
Duration
Intensity
Frequency per Week
Weekly time
30 mins
Moderate
> = 5 times
> =150mins
What are the daily physical activity recommendations for Health and fitness
Duration
Intensity
Frequency per Week
Weekly time
> =20min
Vigorous
> =3 times
> = 75 mins
What are the daily physical activity recommendations for Health, Fitness and weight gain prevention
Duration
Intensity
Frequency per Week
Weekly time
60 mins
Moderate/vigorous
5 - 7 times
> = 300mins
What are the daily physical activity recommendations for Health, Fitness, and weight REGAIN prevention
Duration
Intensity
Frequency per Week
Weekly time
60 - 90mins
moderate/vigorous
5 - 7 times
> = 450mins
What are the ACSMs top ten forecasted fitness trends for 2018
High intensity interval training
Group training
Wearable tech
Body weight training
Strength training
Educated and experience fitness professionals
Yoga
Personal training
Fitness programs for older adults
Functional fitness
What are the ACSMs top ten forecasted fitness trends for 2019
Wearable tech
Group training
High intensity interval training
Fitness programs for older adults
Body weight training
Emplying certified fitness professionals
Yogo
Personal training
Functional fitness training
Exercise is medicine
Monitoring daily physical activity for a sedentary lifestyle
< 5000 steps per day
Monitoring daily physical activity for a low active lifestyle
5000 - 7499 steps per day
Monitoring daily physical activity for a somewhat active lifestyle
7500 - 9999 steps per day
Monitoring daily physical activity for a active lifestyle
10,000 - 12,499 steps per day
Monitoring daily physical activity for a highly active lifestyle
> = 12,500 steps per day
US adults are not sufficiently…
Physically active
What do pedometers do
Verify accuracy
Cost
How do we monitor physical activity in lab
Subjective measures
Objective measures
Complete two physical activity questionnaires
Physical activity result comparison from 2 days
What comes under subjective measures
Physical activity questionnaires:
7 day physical activity recall
Baecke questionnaire of habitual physical activity
What comes under objective measures
Physical activity assessment method
Pedometer:
Multi functions pedometer with 3D sensor
ACSM’S top forecasted Fitness trends for 2019 is
Wearable Tech
If you want to be active, how many total number of steps do you have to take
Greater than 10,000 steps per day
Which physical activity assessment questionnaire is more self explanatory than interview format
Baecke questionnaire
_______ is defined as a set of attributes or characteristics individuals achieve that ability to perform physical activity without undue fatigue
Physical fitness
1, (3); #2, (3); #3, (4); #4, (4); #5, (3); #6. (3); #7, (1) #8, (3); #9, (cycling at high intensity, 3-4h/wk, 4-6 mo/yr, and volleyball at moderate intensity, 1-2h/wk, 1-3 mo/yr); #10 (4), #11 (4); #12 (4); #13 (3); #14 (3); #15 (5); #16 (1);
From Baecke questionnaire, your responses are
What is your work index score (average from questions 1 through 8)?
Scores from 1 through to 8
Divide by 8
3.0
1, (3); #2, (3); #3, (4); #4, (4); #5, (3); #6. (3); #7, (1) #8, (3); #9, (cycling at high intensity, 3-4h/wk, 4-6 mo/yr, and volleyball at moderate intensity, 1-2h/wk, 1-3 mo/yr); #10 (4), #11 (4); #12 (4); #13 (3); #14 (3); #15 (5); #16 (1);
From Baecke questionnaire, your responses are
What is your sports index score for questions 9
First sport:
Intensity x time x year
+
Second sport:
intensity x time x year
Then look for range
Ans: 2.0
1, (3); #2, (3); #3, (4); #4, (4); #5, (3); #6. (3); #7, (1) #8, (3); #9, (cycling at high intensity, 3-4h/wk, 4-6 mo/yr, and volleyball at moderate intensity, 1-2h/wk, 1-3 mo/yr); #10 (4), #11 (4); #12 (4); #13 (3); #14 (3); #15 (5); #16 (1);
From Baecke questionnaire, your responses are
What is your sports index score (average from questions 9 through question 12)
Questions 9 - 12 scores
Divide by 4
3.5
1, (3); #2, (3); #3, (4); #4, (4); #5, (3); #6. (3); #7, (1) #8, (3); #9, (cycling at high intensity, 3-4h/wk, 4-6 mo/yr, and volleyball at moderate intensity, 1-2h/wk, 1-3 mo/yr); #10 (4), #11 (4); #12 (4); #13 (3); #14 (3); #15 (5); #16 (1);
From Baecke questionnaire, your responses are
What is your non-sports leisure score (average from questions 13 through 16)
Questions 13 - 16 scores
Divide by 4
3.0
1, (3); #2, (3); #3, (4); #4, (4); #5, (3); #6. (3); #7, (1) #8, (3); #9, (cycling at high intensity, 3-4h/wk, 4-6 mo/yr, and volleyball at moderate intensity, 1-2h/wk, 1-3 mo/yr); #10 (4), #11 (4); #12 (4); #13 (3); #14 (3); #15 (5); #16 (1);
From Baecke questionnaire, your responses are
What is your total Baecke index score
Total from each section
9.5
Which of the following(s) is(are) health related physical fitness?
Body composition
Cardiorespiratory endurance
Exercise is a type of physical activity consisting of ____ bodily movement done to improve and/or maintain one or more components of physical fitness
Planned
Structured
Repetitive
There is high health and fitness benefit when you keep active lifestyle
True
You can further reduce all cause mortality by 4% if you add extra 15 minutes of exercise on top of 15 minutes of regular exercise per day
True
Seven day physical activity recall is one of the subjective measures of physical activity
True
You can estimate total daily energy expenditure using Baecke questionnaire
False
Using the pedometer provided, we can quantitatively measure steps and distance
True
