PA guidelines
What are the PA guidelines for each age group?
Children/preschoolers
Adolescents
Adults (Older, With/without disabilites)
Pregnant women
Active througout the day (3 hours) combo of light, mod,vig. Bone strengning is important.
An hour a day. Three days a week for bone, muscle strenghening and vigorous
150 minutes mod a week or 75 minutes vig, plus 2 days of muscle/resistance training all major muscle groups (twice) and at least 1 set of 8-12 reps
Older adults =same but add multicomponent/ balance activites
Adults with disabilities- same as adult but as much as can tolerated or recomendations from a medical provider
Pregnant women- if active before pregnancy continute the routine as is, if not meeting the guidelines aim for 150 minutes of mod aerobic exercise.
8.77 Mets is there VO2 max.
A more common form is to find the mets they are working out at. Example 77% of there VO2 max of 8.77 mets means they are working out at how many mets? = 6.75 mets. You can convert both ways! This way is the more common way but its good to know both.
What does FITT stand for and what is the ideal example for an adult guideline?
F-Frequency 3-5 days for aerobic and 2+ days for MS
I- Intensity- how hard/difficult (met value or percent of vo2 max or heart tate etc) (overload for increase fitness) and MS load/force (ex 50 lbs )
T- Time- 20-60 minutes aerobic and MS sets/reps (ideslly 1 set 8-12 reps)
T- Type- what exercise type are you doing (aerobic- running MS- lifting)
True or false
Overall physical activity, sedentary time, and transportation PA has gone up, and leisure time and work related activity have gone down.
an example of prevalence is how each year 2% more people are getting heart disease. (MADE UP STATISTIC)
The study of how middle aged men in Egypt have better outcomes in there fitness journey is what epidemiology focus on.
False
Leisure time PA and sedentary time goes up
Everything else goes down, total pa, transportation,occupational, domestic
F- prevelence is just example 20% of people have heart diease trend is over time statitics and patterns
F- PA epidemiology (I had a question comparing the two)
Define the terms... and give a method that involves these terms as part of its con list
Reactivity
Response bias
Recall Bias
Social Desirability Bias
Reactivity- modifying one habitual behaviors due to awareness of being observed. (Consumer wearable, direct observation, self report diary, )
Response Bias-Participants provide inaccurate answers when asked. (not listed but falls under interviews)
Recall Bias- inability to accurately recall or the selective recall of only certain events. (Self report questionaries/interview, )
Social Desirability- Responding to a question based on what people think they want to here. (Self report interview/questionaries)
(be familar with surface level information about all the methods to measure PA, know pros and cons)
Jerry is a 46 year old adult that walks for 25 minutes each day at 4.5 METS, he goes to the gym three times a week to lift. One of the days he focuses on his upper body and the second day he does his legs/lower body and the third day he does the muscles he did not hit. He runs at 2.5 METS for 20 minute twice a week, and cycles for 10 minutes once a week at 7 METS.
Does he meet the guidelines?
How many moderate aerobic excercise is he getting?
No, muscle strenghening is not doing all major muscle groups twice!
195 minutes a week mod intensity
If andrew has a heart rate max of 164 bmp and walks a mile that requires 62 % of his heart rate max, What is there current BPM? Is this light, moderate, or vigorous excercise?
His BPM while exercising is 102 bmp and this is a light excercise.
Rachel is running on the treadmill and she goes from a jog for a few minutes and then to walk and repeats this several times. What workout type is this?
Interval training. Why not HIIT? What are the other options and what do they focus on?
Threshold/tempo- 20 minute run difficult speed/pace
Constant- run at steady pace
HIIT- interval trianing but going to a max pace
Fartlek unstructured
True or false...
Indirect calorimetry calculates TEE
Muscular power generates force quickly
Muscular endurance should be higher loads more sets of less reps
A GPS is inexpensive and counts steps
F- Doubly labeled water
T
F- lower load, higher reps, lower sets
F- Pedometer (Know surface level for each pros/cons)
What percent of UIOWA undergrad students meet aerobic and muscle strenghing guidelines?
3/4 roughly meet aerobic
1/2 meet RT
Kyle is in elementary school (9). He walks to and from school every day which takes a total of 30 minutes (4 mets). He has recess every day where his friends plays 4 sqaure for 35 minutes (5 mets). He has PE class on M/W/F where he jumps and does pushups each time. On both days of the weekends he does chores for an hour (5.5 mets). Does kyle meet the guidelines?
No, he does not have 3 days of vigorous excercise, everything else is good.
Calculate the following...
Heart rate reserve
Heart rate reserve if using 70% if HRR
Is this individual doing light, moderate, or vigorous excercise?
Is this in relative or absolute terms?
Elise is 31 years old and her resting heart rate is 76 BMP.
189 (max) - 76 = 113 for HRR
113*0.7 +76 = 155 BMP
Vigorous- 40%-59%,59%-89%
Relative- always relative if based on a percent, rpe, talk test
Explain what this graph and each curve means and give a disease/ condition that represents each line.
Wont allow me to add a pic so pull it up on slides.
A- osteoporosis need more exercise for benefits
B- unhealthy weight gain linear relationship
C- stroke/heart disease etc receive benefits with less activity
True or false
roughly 1/2 the people meet both parts of the PA guidelines for adults, 1/2 dont meet the guidelines at all, and only 1/3 of people meet the RT guidelines alone.
FALSE!
1/2 meets just aerobic guidelines
1/3 meets just RT
1/4 meet all and 1/4 have no PA
Give me three demographic variables and how they relate to PA trends?
Education level, income level, ethnicity, age, gender etc
More phyiscal activity in men, people with higher education and income, white people, younger people