Exercise Basics
An activity that utilizes oxygen to generate energy
Aerobic exercise (perform 20 lunges, 10 right/10 left)
This activity uses resistance to increase fitness
Muscular strength training (perform front plank for 30 seconds)
Physical activity can help prevent this disease which is characterized by fractures
Osteoporosis (perform as many jumps as you can in 1 minute)
Children need a daily amount of how much physical activity
60 minutes (perform 20 lunges, 10 per side)
The minimum amount of recommended weekly physical activity for adults
150 minutes of moderate-intensity, 75 minutes of vigorous-intensity, or a combination of the two every week (perform 20 abdominal curl-ups)
This type of activity increases range of motion within the joints
Flexibility training (demonstrate stretches for at least three different body parts)
Physical activity can help prevent this disease which is characterized by uncontrolled blood glucose
Type two diabetes (perform 10 single-leg Romanian dead-lifts on each leg)
What is the minimum amount of recommended weekly physical activity for older adults
The same as regular adults: 150 minutes of moderate-intensity, 75 minutes of vigorous-intensity, or a combination of the two every week (perform a 30 second front plank)
A level of effort that is equal to an 11-14 on the Borg scale, or 3-5.9 METs
Moderate-intensity physical activity (perform 20 squats)
This type of activity increase the body’s stability
Balance training (time how long you can stand on one leg with your eyes closed)
Physical activity can help prevent this disease which is characterized by a blood clot
Stroke (Perform 30 seconds of single kick-backs for each leg)
In addition to aerobic exercise, children also need to include what type of activity
Both muscle-strengthening and bone-strengthening 3 days per week (perform 20 jump squats
Adults should endeavor to increase weekly activity to this amount
300 minutes of moderate-intensity, 150 minutes of vigorous-intensity, or a combination of the two every week (perform 20 regular or modified push-ups)
Physical activity can be measured using these three descriptors
Frequency, duration, and intensity (perform 30 single leg power step-ups, or if equipment is not available, 30 high-knees)
Physical activity can help prevent this disease which is characterized by narrowing of the arteries
Atherosclerosis (perform 20 tricep dip push-ups)
Name three things older adults can do to reduce their risk of falling
Walking, resistance training, and balance training (perform 20 regular or modified push-ups)
A level of effort that is equal to an 15 or greater on the Borg scale, or over 6 METs
Vigorous-intensity physical activity (perform 10 jumps ex. Squat jump, box jump, tuck jump, stabilized jump)
A lack of physical activity is directly related to this condition that increases risk of metabolic disease, cardiovascular disease, and cancer
Obesity (perform side plank for 30 seconds on each side)
Physical activity can help prevent this disease which is characterized by abnormal cell growth
Cancer (of the colon and breast) (perform 20 squats)
What is a critical aspect of physical activity necessary to keep children engaged?
Physical activity for children should be fun (demonstrate any fun activity ex. hopscotch, jumping rope, jumping jacks)