Definitions
Define exercise physiology
The study of how the body responds to the acute stress of exercise and how it adapts to repeated bouts of exercise over time (i.e., training effects)
Adults should _____ more and ____ less throughout the day, but should not do more than _____ minutes per week.
Move more and sit less; there is no upper limit on the minutes per week.
Children and adolescents should do _____ minutes of activity on _____ days per week.
60 minutes, on 7 days/wk (i.e., every day).
For older adults, how many minutes of vigorous-intensity aerobic activity are recommended?
75-150 min/wk
Define physical activity
Any bodily movement produced by the contraction of skeletal muscle that increases energy expenditure above a basal level (and enhances health).
What is the minimum bout of physical activity that contributes to health benefits?
There is no lower limit
Most of the daily activity for children should be _______ or ________ intensity ________ physical activity.
Moderate- or vigorous-intensity aerobic activity.
Older adults should do muscular strengthening exercises on at least ___ days per week.
Two
Define exercise
A form of physical activity that is planned, structured, repetitive, and performed with the goal of improving health or fitness.
Muscle-strengthening activity should be performed on at least ____ days per week for a total of ____ minutes per week.
2 days per week; there is not a recommended amount of time.
As part of their daily physical activity, children and adolescents should do _________ intensity activity on at least ____ days per week. Bonus: How many minutes should they do of this activity?
Vigorous-intensity; 3 days/wk.
No time is specified; part of their daily activity should be vigorous.
According to the guidelines, on how many days per week should older adults do bone-strengthening activities?
There isn't a specific recommendation for bone-strengthening activity.
Define aerobic physical activity
Activity that uses the body's large muscle groups in a rhythmic manner for a sustained period of time
How many minutes per week of moderate and vigorous aerobic physical activity are recommended for adults?
Moderate - 150-300 min/wk
Vigorous - 75-150 min/wk
What are at least two differences between the physical activity guidelines for older adults vs. the guidelines for adults? Older adults should...
Include multicomponent activity that includes balance training; determine level of effort relative to their fitness (e.g., use 0-10 scale); if unable to achieve the adult guidelines, should be as active as their condition allows
Define sedentary behavior
Waking behavior characterized by low energy expenditure (less than 1.5 METs), including lying, reclining, and sitting
Aerobic physical activity should be spread over at least ____ days during the week.
Three
What two types of activity aren't specifically included in the physical activity guidelines for children?
Flexibility and balance activities.
What are at least three differences between the physical activity guidelines for children vs. adults and older adults? Children should do...
At least 60 minutes per day of activity; vigorous-intensity aerobic activity on at least 3 days/wk; muscular-strengthening activity on at least 3 days/week; bone-strengthening activity on at least 3 days/week; more unstructured types of muscular-strengthening exercise