Week 1 - Intro Flashcards
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
Broadly encompasses exercise, sports, and physical activities done as part of daily living, occupation, leisure, and active transportation
Exercise
a type of physical activity consisting of planned, structured, and repetitive bodily movement done to improve and/or maintain one or more components of physical fitness
Fitness
the ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure-item pursuit and meet unforeseen emergencies
Health-Related Physical Fitness Components
Cardiorespiratory endurance, body composition, muscular strength, muscular endurance, flexibility
Cardiorespiratory endurance
the ability of the circulatory and respiratory system to supply oxygen during sustained physical activity
Body composition
the relative amounts of muscle, fat, bone, and other vital parts of the body
Muscular strength
the ability of muscle to exert force
Muscular endurance
the ability of muscle to continue to perform without fatigue
Flexibility
the range of motion available at a joint
Skill-related Physical Fitness Components
Agility, coordination, balance, power, reaction time, speed
Agility
the ability to change the position of the body in space with speed and accuracy
Coordination
the ability to use the senses, such as sight and hearing, together with body parts in performing tasks smoothly and accurately
Balance
the maintenance of equilibrium white stationary or moving
Power
the ability or rate at which one can perform work
Reaction time
the time elapsed between stimulation and the beginning of the reaction to it
Speed
the ability to perform a movement within a short period of time
Very Light/Light Intensity
<3.0 METs
Very Light/Light Intensity Walking
slowly around the home, store, or office = 2.0
Very Light/Light Intensity Household/Occupation
Standing performing light work, such as making bed, washing dishes, ironing, preparing food, or store clerk = 2.0-2.5
Very Light/Light Intensity Leisure & Sports
- Arts and crafts, playing cards = 1.5
- Billiards = 2.5
- Boating — power = 2.5
- Croquet = 2.5
- Darts = 2.5
- Fishing — sitting = 2.5
- Playing most musical instruments = 2.0-2.5
Moderate Intensity
3.0-5.9 METs
Moderate Intensity Walking
3 miles/hr = 3.0
4 miles/hr = 5.0
Moderate Intensity Household/Occupation
- Cleaning heavy — washing windows, car, clean garage = 3.0
- Sweeping floors or carpet, vacuuming, mopping = 3.0-3.5
- Carpentry - general = 3.6
- Caring and stacking wood = 44
- Mowing lawn - walk power mower = 5.5
Moderate Intensity Leisure & Sports
- Badminton — recreational = 4.5
- Basketball — shooting around = 4.5
- Dancing — ballroom slow = 3.5; fast - 4.5
- Fishing from riverbank and walking = 4.0
- Golf — walking, pulling clubs = 4.3
- Sailing boat, wind surfing = 3.0
- Table tennis = 4.0
- Tennis doubles = 5.0
- Volleyball - noncompetitive = 3.0-4.0
Vigorous Intensity
≥ 6.0 METs
Vigorous Intensity Walking/Running
- Walk 4.5 miles/hr = 6.3
- Walking and hiking at moderate pace and grade with no or light pack = 7.0
- Hiking at steep grades and pack heavy = 7.5-9.0
- Jogging 5 mile/hr = 8.0
6 mile/hr = 10.0 - Running 7 mile/hr = 11.5
Vigorous Intensity Household/Occupation
- Shovelling sand, coal, etc. = 7.0
- Carrying heavy loads, such as bricks = 7.5
- Heavy farming such as bailing hay = 8.0
- Shovelling, digging ditches = 8.5
Vigorous Intensity Leisure & Sports
- Cycling on flat, light effort = 6.0; moderate effort = 8.0; fast = 10.0
- Basketball game = 8.0
- Skiing cross-country — slow = 7.0; fast = 9.0
- Soccer - casual = 7.0; competitive = 10.0-
- Swimming leisurely = 6.0; moderate/hard = 8.0-11.0
- Tennis singles = 8.0
- Volleyball - competitive gym.beach = 8.0
Active Commuting
travelling to or from work or school by a means involving physical activity, such as walking, riding a bike
Cardiometabolic
factors associated with increased risk of CVD and metabolic abnormalities including obesity, insulin resistance, glucose intolerance, and type 2 diabetes mellitus
Biomarkers
a specific biochemical indicator of a biological process, event, or condition
Physical Function
the capacity of an individual to carry out the physical activities of daily living
- Reflects motor function and control, physical fitness, and habitual physical activity and is an independent predictor of function independence, disability, morbidity, and mortality
Energy Expenditure
the total amount of energy (gross) expended during exercise, including the resting energy expenditure (resting energy expenditure + exercise energy expenditure)
- May be articulated in METs, kilocalories, or kilojoules
MET
an index of energy expenditure
- The ratio of the rate of energy expended during an activity to the rate of energy expended at rest
ONE = the rate of energy expenditure while sitting at rest; Oxygen uptake = 3.5
MET-minutes
an index of energy expenditure that quantifies the total amount of physical activity performed in a standardized manner across individuals and types of activities
- Calculated as the produce of the number of METs associated with one or more physical activities and the number of minutes the activity was performed (METs X min)
- Usually standardized per week or per day
MET-minutes example:
- jogging 7 MET, 30 min, 3x week = 7 X 30 X 3 = 630 MET-min-wk
Sedentary Behaviour
activity that involves little or no movement or physical activity, having an energy expenditure of about 1-5 METs
- Ie. sitting, watching TV, playing video games, using a computer
Health
WHO definition: health is a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity
- considered less of an abstract state
Examples of Light Physical Activities
light yard work and housework, leisurely walking, self-care and bathing, light stretching, light occupational activity
Examples of Moderate Physical Activities
walking 3-4.5 mph on a level surface, weight training, hiking, climbing stairs, bicycling 5-9 mph on level surface, dancing, softball, recreational swimming, yoga, pilates, moderate yard work, and housework
Examples of Vigorous Physical Activities
jogging, running, circuit training, backpacking, aerobic classes, competitive sports, swimming laps, heavy yard work or housework, hard physical labour/construction, bicycling over 10 mph up steep terrain
Physical Activity is a habit of being
Exercise—requires exercise for development - overload principle
Cyclical—virtuous and vicious cycles of behaviours
Opportunity—opportunity for habit development in every moment
Healthy Habit
is a health-related behaviour that is firmly established and often performed automatically, without thought.
Although the habit may have developed because it was reinforced by specific positive outcomes, eventually it becomes independent of the reinforcement process and is maintained by the environmental factors with which it is customarily associated
- can be highly resistance to change
Shovelling snow would use __ METs
7-8.5
T/F
Physical activity is any planned, structured, repetitive bodily movement done to improve or maintain physical fitness
FALSE
- definition for exercise
How many METs would it be to swim laps?
equal to or greater than 6.0 METs
