Week 1 Physical Activity Guidelines Flashcards
what is aerobic activity?
activity in which the body’s large muscles move in a rhythmic manner for a sustained period of time
what at the 3 components of aerobic activity?
-intensity: how hard a person works to do the activity
-frequency: how often
-duration: how long in any one session
what is muscle-strengthening?
physical activity, including exercise, that increase skeletal muscle strength, power, endurance and mass
what are the 3 components of muscle strengthening?
-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
what is considered moderate intensity? (absolute and relative)
absolute: 3-5.9 METs
relative: 5 or 6 on a scale of 0-10
can talk but not sing
what is vigorous intensity (absolute and relative)?
absolute: 6+ METs
relative: 7 or 8 on a scale of 0-10
cannot say more than a few words without pausing for breath
what changes occur to fitness/VO2 with aging and illness?
-loss of VO2 is ~5ml/kg per decade (1.5-2 METs)
-illness/bedrest rapidly drops VO2 and decreases functional capacity
what VO2 is required for independence?
10ml/kg*min
sedentary behavior increases risk of:
-all cause mortality
-CVD mortality
-CVD
-Type 2 diabetes
-colon, endometrial, and lung cancers
most benefits are attained with at least ___ minutes of __ PA per week.
150-300; moderate
what are some benefits of PA for youth?
improved bone health, weight status, cardiorespiratory and muscular fitness, cardiometabolic health, cognition, and reduced risk of depression
what are short term benefits of PA?
improve quality of life, reduce anxiety, reduce BP, improve insulin sensitivity, improve sleep outcomes
what are some long term benefits of PA?
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
how does PA help with disease management?
decrease pain of osteoarthritis. reduce disease progression for hypertension and type 2 diabetes, reduce symptoms of anxiety and depression, improve cognition
mortality risk is decreased by ___% for every 1 MET increase in fitness VO2
17%
walking 15 min/day decreased mortality by __%
14
what are the key guidelines for preschool-aged children?
should be PA throughout the day to enhance grown and development
what are the key guidelines for school-aged children and adolescents?
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
what are the key guidelines for adults?
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
mode, frequency, duration, and intensity of exercise prescription for adults
mode: 1+ cardiovascular endurance activities
frequency: 3-5 days/week
duration: 20-30 min
intensity: 50-60% of VO2 max
mode, frequency, and intensity of resistance training prescription for adults
mode: single sets 8-15RM
frequency: 2-3 days/week
intensity: one set if effective is 10 RM is used
what are the key guidelines for older adults?
same as adults plus
balance training
what are the key guidelines for adults with chronic health conditions and disabilities?
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
