UNIT 1: 24hr Movement Guidelines

Question 1

What are some Issues with Children (5-11 yrs) and Youth (12-17 yrs) regarding P.A?

Answer 1

46% of kids get 3 hrs or less of active play/wk
Less active transportation: not walking to school
Not getting excersize

Question 2

CSEP 4 S’s:

Answer 2

Sweat: Moderate to Vigourous Physical Activity
Step: Light Physical Activity
Sleep:
Sit: Sedentary Behaviour

Question 3

Children (5-11 yrs) and Youth (12-17 yrs)

SWEAT
MODERATE TO VIGOROUS P.A

Answer 3

60 min/per day
3 days a week

Question 4

Children (5-11 yrs) and Youth (12-17 yrs)

STEP
LIGHT PHYSICAL ACTIVITY

Answer 4

Several hours of a variety of structured and unstructured light physical activities

Question 5

Children (5-11 yrs) and Youth (12-17 yrs)

SLEEP

Answer 5

Ages 5-13: 9 - 11 Uninterrupted Hours
Ages 14-17: 8 - 10 Hours
Consinstent Bed and Wake Up times

Question 6

Children (5-11 yrs) and Youth (12-17 yrs)

SIT
SEDENTARY BEHAVIOUR

Answer 6

No more than 2 hours per day of recreational screen time;

Limited sitting for extended periods

Question 7

CSEP Weight Training Recommendations:

Answer 7

• Don’t overlift or constantly go to failure
• Rest between sets
• 8-15 reps, 1-3 Sets, 5-8 Excersizes
• 3 Days a Week
• Multijoint Excersizes
• Perform Push/Pull for balanced Development

Question 8

Adults 18-64

SWEAT
MODERATE TO VIGOROUS P.A

Answer 8

At least 150 minutes of moderate to vigorous physical activity per week (30min x 5 day)

Muscle strengthening activities at least twice a week
8-10 muscular strengthening exercises (8-12 reps, 2-3 sets)

Question 9

Adults 18-64

STEP
LIGHT PHYSICAL ACTIVITY

Answer 9

Several hours of light physical activity,
including standing

Question 10

Adults 18-64

SIT
SEDENTARY BEHAVIOUR

Answer 10

Limit sedentary time to 8 hours or less:

No more than 3 hours of recreational screen time per day

Break up long periods of sitting as often as possible

Question 11

Adults 18-64

SLEEP

Answer 11

Set yourself up for 7 to 9 hours of good-quality sleep on a regular basis, with consistent bed and wake-up times

Question 12

65+ Years

SWEAT
MODERATE TO VIGOROUS PHYSICAL ACTIVITY

Answer 12

At least 150 minutes of moderate to vigorous physical activity per week

Muscle strengthening activities at least twice a week

Question 13

65+ Years

STEP
LIGHT PHYSICAL ACTIVITY

Answer 13

Physical activities that challenge balance

Several hours of light physical activity, including standing

Question 14

65+ Years

SIT
SEDENTARY BEHAVIOUR

Answer 14

Limit sedentary time to 8 hours or less

No more than 3 hours of recreational screen time per day

Break up long periods of sitting as often as possible

Question 15

65+ Years

SLEEP

Answer 15

Set yourself up for 7 to 8 hours of good-quality sleep on a regular basis, with consistent bed and wake-up times