Week 11

Question 1

WHO Global Action Plan target + goal

Answer 1

reduce physical inactivity by 15% by 2030

Goal is to ensure that all people have access to safe and visible enviroments to encourage physical activity

Question 2

WHO 2020 Physical Activity Guidelines

Answer 2

• 150min Moderate intensity PA/week minimum
• 75min vigourous intensity PA/ week minimum
• Resistance training 2+ days a week minimum

Question 3

24hr Movement Guidelines for Adults

Answer 3

• 7-9 hours of sleep
• 150min MVPA / week
• 8 hours or less of sedentary time

Question 4

difference between new and old 24 hour movement guidelines

Answer 4

There was a removal of the stipulation that exercise needed to be accumulated in 10min bouts

it doesnt matter, sitting is the new smoking

Question 5

24 hour movement guidelines vs WHO guidelines

Answer 5

24 hour guidelines are for a single day while WHO is for a week

Question 6

Health and MVPA

Answer 6

• There’s a drop off in benefits received in terms of reduction of modifiable risk factors after doing the 150min of MVPA
• When you go from inactive to doing 150 min MVPA there’s a major increase in benefits
• But when you go from active to highly active there’s less benefits

Question 7

24 hour movement guidelines for children/youth

Answer 7

• at least 60min of MVPA
• 9 to 11 hours of sleep (ages 5-13)
• 8 to 10 hours (ages 14-17)
• no more than 2 hours of sedentary behaviour

Question 8

Children’s Independant Mobility

Answer 8

• How children ability to run free in their neighborhoods has gone way down
• Girls are way less likely to have independant mobility than boys
• Parents negatively impact their children’s independant mobility with their anxiety and fear
• Lower socioeconomic neighborhoods have greater independant mobility for children
• decline in independent mobility is reason for decline in PA in kids

Question 9

Canadian PA guidelines for pregnant women

Answer 9

• 150 min MVPA per week spread over min 3 days
• pelvic floor muscle training reduces risk of urinary incontinence
• some pregnant women should modify exercises laying flat on back to avoid the supine position
• If a woman is active and eating well during pregnancy then the fetus is likely to be healthy
  
  • The mother is then also likely to continue following health guidelines which will then pass the habits on to the kid

Question 10

Canafian 24hr movement guidlines for seniors

Answer 10

• 150min of MVPA/week
• Several hours of light PA
• Sleep 7-8 hours per night
• No more than 3 hours of screen time
• Break up long periods of sitting as often as possible

Question 11

results of study of MICE vs HIIT on obese middle-aged men

Answer 11

both HIIT and MICE groups had significant loss in body fat but only MICE group decreased in weight (might be cuz more strength/muscle involved in HIIT workouts)

Question 12

What is optimal intensity?

Answer 12

optimal = 12-16 RPE, or 40-89% heart rate reserve

Question 13

What is minimal intensity?

Answer 13

minimal = less than 12 RPE or less than 40% HRR

Question 14

what is maximal intensity?

Answer 14

maximal = greater than 16 RPE or greater than 90% HRR

Question 15

All 150min of MVPA or nothing?

Answer 15

Just because you can’t do the full 150 min of exercise per week doesn’t mean you should scrap it all together

Still benefit from as much exercise as possible

Question 16

3x10 min is as good as 30min continuous?

Answer 16

Yes, any exercise is good exercise, bouts don’t matter