Week 2: Physical Activity Across Lifespan Flashcards by Alliesha Shearer-Munn

Describe the physical activity guidelines and sedentary behaviour guidelines (8 points)

Physical Activity Guidelines

Move more and sit less
- Some physical activity is better than none.
- Adults who sit less and do any amount of moderate-to vigorous physical activity gain some health benefits.
Be active on most, preferably all, days every week.
- 150 to 300 minutes (2 ½ to 5 hours) of moderate PA/75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous PA, or an equivalent combination, each week.
- Muscle-strength activities that involve all major muscle groups (2 or more days a week)

Sedentary Behaviour Guidelines
- Minimise the amount of time spent in prolonged sitting.
- Break up long periods of sitting as often as possible.

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Describe sedentary behavior (8 points)

Sedentary behaviour represents less than guideline amounts and ≤1.5METs exercise behaviour
Sedentary behaviour is sitting or lying down (except when sleeping).
Many people spend large amounts of time being sedentary while:
- at work
- at home
- at school
- when traveling
- during leisure time, like watching TV or using iPads.

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Describe the difference between sedentary and inactive (7 points)

Sedentary behaviour
- Not meeting Physical Activity Guidelines is considered sedentary
- Individuals who engage in low level of exercise behaviour
- Yet being sedentary and active may coexist. For example, a person can play vigorous sports twice a week but do not meet any of the other guidelines
- Being sedentary is not the same as not getting enough physical activity

Inactive
- Absence of moderate or vigorous intensity physical activity
- Helps create a distinction
- Pearson et al. (2014) – behaviors do not displace each other. Even if you are doing enough physical activity, sitting for more than 7 to 10 hours a day is bad for your health.

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Describe the PREVALENCE AND RISK FACTORS OF SEDENTARY BEHAVIOUR (7 points)

Significant problem world-wide
- 4 th leading global risk factor for premature mortality (WHO, 2009)
- Physical inactivity caused 9% of premature mortality or 5.3 million deaths worldwide in 2008 (I.-M. Lee et al., 2012)
Industrialised nations accumulate more than 10 hours of sedentary time per day or more than two-thirds of waking hours (Diaz et al., 2016)
Sedentary behaviour prevalent
- Individuals in sedentary occupations and increase with age
- Leisure time significant contributor to sedentary behaviour (van der Ploeg et al., 2013)

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Describe the survey findings in sedentary behaviour (8 points)

The National Health Survey (2014-15)
- 55.5% of 18-64 year olds participated in sufficient physical activity in the last week
- 29.7% of 18-64 year olds were insufficiently active while 14.8% were inactive
- Similar proportions of males (15.2%) and females were considered inactive (14.4%).
- Similar to proportions in 2011-12 (54.5%, 29.4% and 16.0% respectively).
The Australian Health Survey (2011-12)
- Only one-third of children, and one in ten young people undertook the recommended 60 minutes of physical activity every day.
- 60% of Australian adults did less than the recommended 30 minutes of moderate intensity physical activity per day.

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Describe the research in sedentary behaviour (11 points)

Common behaviour or habit. E.g., Sitting (Desk work, school, TV watching, and car travel)
Accumulate sedentary behaviour
Research Results
- All-cause mortality and daily sitting identified; each hr of sitting associated with an overall 2% increase (Chau et al., 2013)
- Every 2 hrs of TV viewing per day associated with 20% increased risk of type 2 diabetes and 15% increased risk of CVD (GrØntved & Hu, 2015)
- Higher levels of TV viewing (≥3hrs) had a significantly higher percentage of body fat, compared with moderate (≤2hrs) and infrequent (≤1hrs) (Tucker & Tucker, 2011)
Cross-sectional research indicates that greater time being sedentary or inactive relate to increased prevalence of chronic diseases
An overview of systematic reviews by de Rezende et al. (2014) identified:
- Strong links to obesity;
- Moderate relationship to blood pressure, total cholesterol, self-esteem, social behaviour problems, physical fitness, and academic achievement
- Moderate evidence to ovarian, colon and endometrial cancer

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Describe the relationship between SEDENTARY BEHAVIOUR AND HEALTH-RELATED OUTCOMES in youths (4 points)

Young people spend leisure time engaging in sedentary behaviour (Rideout et al., 2010)
Tremblay et al. (2011) identified a link between more than 2hrs of sedentary behaviour and:
- Unfavourable body composition, decrease fitness, lowered scores for self-esteem and pro-social behaviour and decrease academic achievement
Biddle and Asare (2011) identified small, negative associations with mental well-being

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Describe the relationship between SEDENTARY BEHAVIOUR AND HEALTH-RELATED OUTCOMES in adults (3 points)

Meta-analysis identified greatest sedentary time had 90% increased risk of CVD-related mortality and 49% in all-cause mortality (Wilmot et al., 2012)
Consistent relationship to all-cause mortality, CVD-related mortality and all-othercauses mortality in men and women (independent of physical activity and BMI) (Thorp et al., 2011)
Significant, positive relationships to Type 2 diabetes (Proper et al., 2011), site specific cancers (Thorp et al., 2011), and changing physiological changes (glycemic control, Mikus et al., 2012; metabolic functioning, Chastin et al., 2015; insulin sensitivity, Yates et al., 2015; Telomere shortening, Edwards & Loprinzi, 2017)

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Describe the relationship between SEDENTARY BEHAVIOUR AND HEALTH-RELATED OUTCOMES in older adults (3 points)

Over adults spend greater proportion of their waking time engaged in sedentary behaviour compared to younger adults (Hallal et al., 2012)
Minimal research, but Rezende et al., (2014) identified link to all-cause mortality
- Metabolic syndrome, cardio-metabolic biomarkers, obesity and waist circumference (but need to interpret cautiously)
However, protective effect of some type of sedentary behaviour
- Board games or craft reducing cognitive impairments or dementia

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Describe the practical implications of activity (5 points)

Important to maintain physical activity guidelines as closely as possible
Walking Guidelines
- Accumulate at least 10, 000 daily steps remains the minimal public health goal.
- 3000-4000 of these steps should be achieved through bouts of brisk walking, sustained for 10 minutes or more (Tudor-Locke et al., 2008).
- Small step increments have been found to lower risk for chronic disease in low active adults (Tully et al., 2007).

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Describe public health (3 points)

Effort to promote and protect health and prevent disease and disability in defined populations and communities
Population and communities important differentiation
Goes beyond the treatment of individuals to encompass health promotion, prevention of disease and disability, recovery and rehabilitation, and disability support.

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Describe Epidemiology (3 points)

Epidemiology of Physical Activity is the Who? What? Where? When? And Why? Of Exercise
It also looks at activity patterns across certain groups and individuals within society (age, gender, income, education)
Allows health care professionals to target specific groups for intervention

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Describe the Global Physical Activity Participation Patterns (6 points)

Percentage of sedentary/inactive adults in each country:
- Australia: 45%
- England/Scotland: 20–26%
- United States: 38%
- Canada: 56%
- Brazil: 87% (From 1974-2007, overweight men 18-50%

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Describe the relationship between age and physical activity (3 points)

Increased age = decreased physical activity
In Australia: Sedentary rates triple, from 6.3% for 18–29 year olds to 18% for 60–75 year olds.
In Canada: Children age 1–4 spend approx. 28 hours per week being physically active, while teenagers 13–17 spend half that time.

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Describe the relationship between gender and physical activity (3 points)

Men have historically been more physically active then women.
Men are more likely to engage in vigorous activities, while women engage in more moderate-intensity activity.
Gender inequality accounts for some variance

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Describe the relationship between socioeconomic status and physical activity (5 points)

Lower-income individuals are more sedentary (28%) when compared with overall U.S. population (23%).
Lower-income individuals engage in slightly less vigorous activity (14%) than total U.S. population (16%).
Exercise rates in England:
- 88% of men and 84% of women with highest incomes
- 66% of men and 68% of women with lowest incomes

Describe the relationship between education level and physical activity (6 points)

In the United States, physical activity rates vary tremendously by education level.
Proportion of adolescents who engage in vigorous physical activity:
- Parents < high school education = 50%
- Parents who are high school graduates = 54%
- Parents > high school education = 68%
Education level exerts a multigenerational influence on activity patterns

Describe the focus on physical activity within special populations (4 points)

Misconception: People with a disability or chronic disease are insufficiently healthy to participate in exercise and do not reap benefits from exercise.
Consequences:
- People with a disability or chronic disease are far less active than the general population.
- They are at increased risk for secondary physical and psychological health problems.

Describe the Consequences of Physical Activity and Inactivity (4 points)

Physically active people have lower overall all-cause mortality rates than sedentary people.
Midlife increase in physical activity is associated with reduced risk of mortality.
Many conditions can be directly and positively impacted by adoption of a physically active lifestyle.
10.8 million Australians overweight or obese, 28% obese, up from 11% in 89.

Describe the importance of physical activity in young people (7 points)

Why is this important? Active children are more likely to grow up to be active adults – but not always the case.
Increased activity = positive health outcomes
- Controlling weight
- Decreasing blood pressure
- Lessons risk of diabetes and some cancers
- Reduces asthma symptoms and severity
- Psychosocial benefits

What is different about physical activity in children compared to adolescents? (6 points)

Not as much as we often think
Smaller
Less strength and stamina
Less skillful
Shorter attention span and cognitive complexity
Less concerned with how they appear to others

What activities are ideal for children and adolescents? (16 points)

Moderate Intensity Aerobic Activities
- Children:
- Bicycle riding
- Walking
- Active recreation
  - Adolescents:
- Yard work or house work
- Playing games involving catching/throwing
- Brisk walking
- Active recreation
Vigorous-intensity aerobic activities
- Active games including running & chasing
- Bicycling
- Running
- Vigorous Dancing
- Sports (swimming, basketball, soccer)

Describe the changes in physical activity with age (9 points)

Engagement in PA declines with age
An almost 15% decrease between 6 and 16 years of age (Mulvihill, Rivers & Aggleton, 2000)
Ages 5-11
- Enthusiastic and Physically Active
- Motivated by Enjoyment and social elements
Ages 11-15
- Understand that PA is important for physical, mental and social wellbeing.
- Enjoyment enhanced by elements of choice and well-being
- Motives for weight control emerge for girls

Describe the Kirkcaldy, Shepard and Siefen (2002) Research (7 points)

Surveyed 1000 14-18 year olds
Strong relationship between Physical Activity and:
- Positive self-image
- Reduced likelihood of drug and alcohol addiction
- Well-being
- Less Anxiety Explained by better body image and positive feedback

Describe issues with sports as a source of physical activity for children (14 points)

- Problems are usually seen to be - Excessive emphasis on winning - Excessive structure - Implications - Concern with outcomes rather than learning processes - Experience grounded in outcomes and not playing - Lack of Freedom to develop own strategies at own pace - Excessive effort (injuries, fatigue) * Heavy dependence on adult authority - Excessive competition and training typically leads to: - Loss of time for other activities - Loss of enjoyment in sport - Loss of interest in particular sport - Increased injury - Increased possibility of reduced self-esteem if winning, as apposed to mastery, if stressed

Describe benefits of children participating in sports for physical activity (12 points)

1. Health and fitness benefits - Decreasing likelihood of future Illness, obesity, and short life expectancy 2. Physical Coordination and Skills - Facilitates work activities, driving etc. - Sense of mastery, self-esteem 3. Cognitive skills - Rapid assessment of positioning - Learning strategies and rules 4. Social Interaction - Learning to be part of a team, working with others - Prosocial behaviour - Dealing with rule breakers (morality) - Coping with adversity

List methods to Encouraging Physical Activity Among Young People (5 points)

- Adults as positive role models - Provide equipment - Encourage play with friends - Make activity part of family life - Require safety (bike helmets, wrist/knee pads, traffic issues, environmental considerations)

Describe the distinction between Middle and Older Adults (8 points)

- People are living longer than they were even 30 years ago. - So when doing research on (and consulting with) middle to older adults, need to know age range for middle and older adults… there is no clear consensus but… - Middle adults- range in age from 35-55 years old - Older adults- 55 years old + - Though Brown (1992) classified older adults into: - Young old - 65-74 years - Middle old - 75-84 years - Old-old - 85+ years

Describe the Activity Patterns of Older Australians (9 points)

- Survey on Australian population - Clear gender differences: greater proportion of older males reporting more moderate and vigorous activity - Vigorous PA has strong age gradient, increase in age = decrements in time spent in vigorous activity - Total minutes of activity = middle-aged ’slump’ in activity for males 45-64 years, but increases at retirement. For females, continues to decline. - Advancing age is associated with - Reductions in cardiovascular fitness - Impaired health - Retirement - Isolation from others due to poor health

Describe the advantages of aging for physical activity (4 points)

- More spare time - Lower stress levels - More funds to spend on leisure activities - Evidence that exercise leads to improved physical and cognitive capabilities

Describe the relationship between physical activity, Adulthood and Late Adulthood (6 points)

- Ageing population leads to: - Greater demand for services - Improving health and wellbeing reduces the social burden of ageing population - Older people pose particular questions regarding: - The best form of exercise given their mental and physical states - The best means of attracting them to exercise

List the Major Constraints for adults participating in physical activity (6 points)

1. Insufficient time due to work/study 2. Lack of self-efficacy/ under-rate physical ability 3. Not interested 4. Too old 5. Fear of being injured/ falling 6. Too much like work Boring

List the Evidence of PA Benefits for Older Adults (7 points)

- Improved: - Function and quality of life - Balance and strength - Coordination and motor control - Flexibility * Endurance - Mental health and cognition - More interaction with people of all ages

Describe methods of Attracting Older People to Exercise (9 points)

- Altering our View on Ageing - Defining ourselves as old can be a problem - Walking - Evidence that it has both acute and chronic positive effects - Environment - Creating opportunities to exercise - Importance of Enjoyment - Predictability a plus (rather than novelty) - Less concern for competition

Describe the ideal type of physical activity in older people (4 points)

- Intensity – moderate - Length – between 30 and 45 minutes - Type- balance, flexibility, strength, cardio - Program Duration – 1-3 months or over 6 months best

Describe the relationship between Physical activity, arthritis, back pain and bone loss in older adults (5 points)

- As age increases, functional status declines and an increased risk of injury, joint stiffness occurs. - Exercise is a primary prevention though - No evidence that PA prevents osteoarthritis (condition where bones become brittle and fragile from loss of tissue), but it may not hurt for those already with the condition. - The risks for hip and bone fractures increase with age. This may be due to bone demineralization that occurs in later adulthood. However, PA increases bone density. - Leisure time physical activity is associated with a significant reduction in injurious falls.

Describe Quality of Life and Functional Status (4 points)

- “Adding life to years, not just years to life”. - QOL = sense of wellbeing, satisfaction with life, a measure of functioning status concerned with physical abilities. - There are positive associations between physical activity and perceived health, life satisfaction, decreased mood disturbance and life enjoyment (Rejeski & Mihalko, 2001). - The dose-response relationship for PA and QOL is unclear.

Describe The Role of Social Support (6 points)

- Lack of Social Support and Self-Efficacy are barriers to physical activity - Social support helps overcome - Personal barriers (health, time, motivation) - Intra-personal restraints (personality, self-efficacy) - Inter-personal restraints (family, friends) - Structural Constraints (location, facilities, resources)