WEEK 1 - 24h guidelines Flashcards
define physical activity :
any bodily movement produced by skeletal muscles that results in energy expenditure, and increases heart and breathing rates
what are four examples of physical activity :
occupational, domestic, transportation and leisure
define exercise :
planned, structured, and repetitive PA, performed with the goal of improving health, fitness, or performance
define sedentary behaviour :
any walking activity characterized by an energy expenditure <1.5 METS while in a sitting, reclining, or lying posture
what does MET stand for ?
metabolic equivalent
what does 1MET = ?
energy expended at rest
what are the three categories in the 24 hour movement guidelines ?
- physical activity
- sleep
- sedentary behaviour
how much physical activity should an individuals do within a week according to the 24h movement guide ?
at least 150 minutes per week
how much sleep should an individual get according to the 24h movement guide ?
getting 7 to 9 hours of good-quality sleep on a regular basis, with consistent bed and wake-up times
what type of physical activity should individuals do during a week according to the 24h movement guide ?
moderate to vigorous aerobic physical activities
what should we be limiting sedentary behaviour to ?
limiting sedentary time to 8 hours or less, which includes :
- no more than 3 hours of recreational screen time
- breaking up long periods of sitting as often as possible
when was the Canadian society for exercise physiology founded ?
1967
FILL IN THE BLANK
________ hours of light physical activities, including standing should be done daily
several
define morbidity :
relates to the occurrence of diseases or adverse health conditions within a population
define mortality :
elates to the occurrence of death
how is morbidity and mortality related to physical activity ?
regular physical activity exercise are important lifestyle factors that can help improve both physical and psychological health (correlating to mobility and mortality)
how many hours should we try to limit our sedentary time to ?
limiting sedentary time to 8 hors or less which includes
sedentary behaviour is a risk factor INDEPENDENT or DEPENDENT of physical activity ?
independent
what are the four S’s we should consider the whole day according to the 24h movement guidelines ?
- sweat
- step
- sleep
- sit
what ages do we consider adults according to the 24 hour movement guideline ?
18-64
the following is which of the 4 S terms (sweat, step, sleep, sit) ?
“MVPA such that there is an accumulation of at least 250 minutes per week, muscle strengthening activities using major muscle groups at least twice a week”
sweat
the following is which of the 4 S terms (sweat, step, sleep, sit) ?
“several hours of light physical activity, including standing “
step
the following is which of the 4 S terms (sweat, step, sleep, sit) ?
“getting 7 to 9 hours of good-quality sleep on a regular basis, which consistent bed and wake-up times”
sleep
the following is which of the 4 S terms (sweat, step, sleep, sit) ?
“8 hours or less of daily sedentary time, no more than 3 hours of recreational screen time, breaking up long periods of sitting as often as possible”
sit
how much % of people meet all three guidelines of the PA guideline evaluation ?
7.1% meet all three guidelines
how much % of people do not meet any guidelines of the PA guideline evaluation ?
19.1% do not meet any
what was the median daily MVPA of the PA guideline evaluation ?
16.9 minutes
what is the difference between guidelines and behaviour ?
guidelines are the recommended principles or rules, while behavior is the actual actions or conduct that individuals exhibit based on those guidelines or other factors
