Week 1 Physical Activity Guidelines

Question 1

what is aerobic activity?

Answer 1

activity in which the body’s large muscles move in a rhythmic manner for a sustained period of time

Question 2

what at the 3 components of aerobic activity?

Answer 2

-intensity: how hard a person works to do the activity
-frequency: how often
-duration: how long in any one session

Question 3

what is muscle-strengthening?

Answer 3

physical activity, including exercise, that increase skeletal muscle strength, power, endurance and mass

Question 4

what are the 3 components of muscle strengthening?

Answer 4

-intensity: how much weight or force is used relative to how much a person is able to lift
-frequency: how often
-set and reps: how many times

Question 5

what is considered moderate intensity? (absolute and relative)

Answer 5

absolute: 3-5.9 METs
relative: 5 or 6 on a scale of 0-10
can talk but not sing

Question 6

what is vigorous intensity (absolute and relative)?

Answer 6

absolute: 6+ METs
relative: 7 or 8 on a scale of 0-10
cannot say more than a few words without pausing for breath

Question 7

what changes occur to fitness/VO2 with aging and illness?

Answer 7

-loss of VO2 is ~5ml/kg per decade (1.5-2 METs)
-illness/bedrest rapidly drops VO2 and decreases functional capacity

Question 8

what VO2 is required for independence?

Answer 8

10ml/kg*min

Question 9

sedentary behavior increases risk of:

Answer 9

-all cause mortality
-CVD mortality
-CVD
-Type 2 diabetes
-colon, endometrial, and lung cancers

Question 10

most benefits are attained with at least ___ minutes of __ PA per week.

Answer 10

150-300; moderate

Question 11

what are some benefits of PA for youth?

Answer 11

improved bone health, weight status, cardiorespiratory and muscular fitness, cardiometabolic health, cognition, and reduced risk of depression

Question 12

what are short term benefits of PA?

Answer 12

improve quality of life, reduce anxiety, reduce BP, improve insulin sensitivity, improve sleep outcomes

Question 13

what are some long term benefits of PA?

Answer 13

improved cognition (youth), prevent 8 types of cancer (adults), reduce risk of dementia, lower risk of injuries from falls, reduced the risk of postpartum depression, reduced risk of excessive weight gain

Question 14

how does PA help with disease management?

Answer 14

decrease pain of osteoarthritis. reduce disease progression for hypertension and type 2 diabetes, reduce symptoms of anxiety and depression, improve cognition

Question 15

mortality risk is decreased by ___% for every 1 MET increase in fitness VO2

Answer 15

17%

Question 16

walking 15 min/day decreased mortality by __%

Answer 16

14

Question 17

what are the key guidelines for preschool-aged children?

Answer 17

should be PA throughout the day to enhance grown and development

Question 18

what are the key guidelines for school-aged children and adolescents?

Answer 18

6-17 = 60 min or more daily
aerobic: most of 60 min should be moderate or vigorous (vigorous at least 3 days/week)
muscle-strengthening: part of 60 min at least 3 days/week
bone-strengthening: part of 60 min at least 3 days/week

Question 19

what are the key guidelines for adults?

Answer 19

move more and sit less
some PA is better than none
any amount of moderate to vigorous PA has some health benefits
-150-300 min/week of moderate or 75-150 minutes vigorous
-muscle strengthening moderate or more of all major muscle groups 2+ days/week

Question 20

mode, frequency, duration, and intensity of exercise prescription for adults

Answer 20

mode: 1+ cardiovascular endurance activities
frequency: 3-5 days/week
duration: 20-30 min
intensity: 50-60% of VO2 max

Question 21

mode, frequency, and intensity of resistance training prescription for adults

Answer 21

mode: single sets 8-15RM
frequency: 2-3 days/week
intensity: one set if effective is 10 RM is used

Question 22

what are the key guidelines for older adults?

Answer 22

same as adults plus
balance training

Question 23

what are the key guidelines for adults with chronic health conditions and disabilities?

Answer 23

at least 150-300 min/week of moderate intensity
75-150 min of vigorous
muscle strengthening 2+ days/week
avoid inactivity
consult health care professional