unit 2 out 1 Flashcards
1
Q
domains of PA
A
- lifestyle activities: considered any activity that is over and above that which occurs within the workplace, performed during recreational, non-working spare time, freedom to choose enjoyable activity, e.g. walking
- exercise for fitness: running
- sports: netball
- play: Frisbee
- dance: classes
- household chores: scrubbing, vacuuming, washing windows
- games: tag
- gardening/yard work: chores that you carry out around the house and garden, provide an important source of physical activity, develops strength, flexibility, balance and muscular endurance, e.g. sweeping, potting plants
- work: a person performs regularly as part of their work or occupation. e.g. lifting, packing boxes.
- active transport: any form of human-powered transportation used to get to and from specific destinations, e.g. walking to post office, cycling to shops
2
Q
dimensions of PA
A
- F: frequency - how often PA is completed in a week
- I: intensity - how hard the individual pushes themselves
- T: type - what form of activity is to be performed
- T: time (duration) - how long activity is to be completed for.
3
Q
initiatives that have addressed the issue of increasing the PA levels
A
- school based: walking school bus
- government: this girl can
- local: park run
4
Q
risk factors of CVD
A
- overweight and obesity
- physical inactivity
- poor diet
- tobacco smoking
- excessive alcohol consumption
- high blood pressure
5
Q
major cause of coronary heart disease
A
- inactivity
- poor diet
- high cholesterol
6
Q
what is hypertension and a healthy range and high reading
A
- high blood pressure
- more prevalent in males
- treated through regular light-moderate PA
- healthy range: 120/80
- high range: 140-60/90-100
7
Q
exercise
A
- activity requiring physical effort, carried out to sustain or improve health and fitness.
8
Q
sport
A
- physical involvement in organised games or activities within an accepted set of rules.
9
Q
recreation
A
- activity that diverts, amuses or stimulates the body and mind through enjoyment and relaxation
10
Q
physical activity
A
- any bodily movement requiring the skeletal muscles that expends energy.
- classified as structural or incidental
11
Q
sedentary behaviour
A
- the amount of time per day spent sitting or lying down (sleep is an exception), engaged in non-active activities.
e. g. watching tv - expending low amounts of energy
- require up to 1.5 METs to perform
12
Q
incidental PA
A
- any activity that builds up in small amounts during the day.
- household chores/gardening: results in high energy expenditure e.g. vacuuming, moping, mowing
- active transport: human-powered transport to get to destinations e.g. walking to the train station
- occupational activity: occupations that are active e.g. carrying bricks on a building site, tradespeople.
- play: consists of no formal rules e.g. building sand castles
13
Q
structured PA
A
- planned
- exercise: planning and structure, requires physical effort to sustain or improve health or fitness e.g. going to the gym to workout
- recreation and leisure: recreational activities are those activities that stimulate the mind and body, whereas leisure activities are meant to be restful e.g. dance, games, music, sports
- organised sport: provides active diversion, structured or highly organised, involves skills or set plays e.g. club sport at local level
14
Q
how many days per week is recommended to be PA for an adult?
A
- most days, preferably all
15
Q
what is a MET
A
- the objective measure of the ratio of the rate at which a person expends energy, relative to the mass of the person, while performing some specific pa
16
Q
what is one MET
A
1MET = energy expended at rest
17
Q
how are METs measured
A
- 1MET = 3.5mL of oxygen per kg of body weight per minute.
18
Q
what are the values and examples of low, medium/moderate and high METs?
A
- 20-39 years: moderate - 4.8-7.1, vigorous - 7.2-10.1, very hard - greater than 10.2
- decrease with age
19
Q
borg rating
A
- subjective estimate of how hard you feel you are working.
- e.g. feeling as though you went for a tough run
20
Q
importance for individuals completing pa
A
- Physical benefits: improved cardiovascular function (increased fitness, stamina and energy), improved strength and endurance (regular exercise = increased strength and endurance of muscles), resistance to fatigue (increased energy levels = enough energy to get through a typical day)
- health benefits: greater lean body mass and less fat (high level of pa = increase in lean body mass), improved flexibility (allows you to perform a wide range of movements with a lower risk of muscular and joint injuries), bone development ( weight-bearing and high-impact activities = essential to maintain strong bones)
- social benefits: interacting with others increases a persons connectedness within a team, increase enjoyment of pa, improve self-concept, improve quality of life and sense of belonging.
- mental health: active people = greater self-esteem and lower levels of anxiety, improve brain function
- emotional health: feel emotionally secure, relaxed and able to cope with the demands of everyday living, enhanced emotional wellness.
- biochemical & physiological mechanisms: increase in endorphins, enhanced blood flow to brain, improved sleep.
- psychological & emotional mechanisms: distraction/time out from stressful contexts and negative thoughts, enhanced feelings of control and mastery, behavioural activation,
21
Q
birth - 1 year: supervised floor play should be _______
A
encouraged
22
Q
toddlers (1-3) active for at least ______ hours spread through the day.
A
3
23
Q
pre-school (3-5) active for at least ____ hours spread through the day
A
3
24
Q
children less than 2 screen time = ______ hours per day
A
0/no
25
children 2-5 screen time = less than _____ hour per day
1
26
children birth-5 not to be kept inactive/restrained more than ____ hour at a time
1
27
types of pa recommended for 0-5 year olds
- floor play
- walking
- running
- games
28
how long should 5-12 year olds be physically active each day?
60 mins
29
at what intensity should the pa be at for 5-12 year olds?
moderate-vigorous intensity
30
how many times per week should 5-12 year olds do strength muscle and bone?
3 days a week
31
what is maximum electronic media time per day for 5-12?
2 hours
32
how long should 13-17 year olds be physically active each day?
60 minutes
33
at what intensity should the pa be for 13-17?
moderate-vigorous intensity
34
how many time per week should 13-17 do strengthen muscle and bones?
3 days a week
35
what is the maximum electronic media time per day for 13-17 year olds?
2 hours
36
what is the maximum electronic media time per day for 13-17 year olds?
2 hours
37
older adults 65+ should do a range of pa that incorporates:
- fitness
- strength
- balance
- flexibility
38
older adults should accumulate at least _____ minutes of _____ intensity activity on ________ days.
- 30 minutes
- moderate intensity
- most, preferably all, days
39
two strategies parents could use to encourage their children to be more active
- matching screen time to active time
| - completing family activities that involve pa e.g. walking the dog.
40
two strategies teenagers could use to be more physically active
- complete the park run every saturday.
| - getting involved in local sporting clubs
41
why is it important for older people (65+) to be physically active?
- to protect them from lifestyle diseases such as a stroke
| - increase mobility and them continuing to be mobile as they age.
42
activities you would recommend for older adults
- daily walks
- cycling
- swimming
- golf/tennis
43
strategies when implementing and evaluating PA plans to maximise movement opportunities.
- maximising incidental PA e.g. walking from one classroom to another when the bell rings.
- household chores and yard work in the garden
- occupational physical activity e.g. physical demands of your job or activity during school time
- active commuting e.g. walking, skating or riding to school or work
- leisure-time pa - includes recreational pa such as lifestyle physical activity and structured sport or exercise for fitness.
44
integral features of a personalised pa plan
- set your goals
- current physical activity level
- establish your priorities
- fitness testing
- tailor to your interests
- availability of time and resources
- appropriate training methods
- physical state performer
45
what are the steps of a personal pa and fitness plan?
- step 1: setting goals = follows 'SMARTER' acronym - Specific, Measurable, Acceptable, Realistic, Time phased, Exciting and Recorded
- step 2: establishing your baseline physical activity levels - monitor progress to show improvement, establish a 'baseline' - starting point, e.g. blood pressure, daily steps
- step 3: identifying opportunities to be active - choose appropriate activities to engage in, brainstorm strategies to minimise your sitting time
- step 4: monitoring your progress - always use the same technique for measuring activity level, e.g. self report, fitness testing
- step 5: comparing with the baseline data - compare the baseline levels, if activity increased - this is new baseline for future.
