Everyday Activities: Moderate to Vigorous
How often should adolescents participate in everyday activities?
(For maximum health benefits, physical activity should be moderate or vigorous and add up to at least 60 minutes a day.)
What is aerobic exercise?
(any activity that uses large muscle groups, continuously, is rhythmic in nature, and increases the need for oxygen)
What are bone strengthening activities?
(any moderate to vigorous physical activity which enhances bone strength through the use of resistance or force)
What are muscle strengthening exercises?
(any moderate to vigorous physical activity which enhances muscle strength through the use of resistance or force)
What are leisure activities?
(relaxing activities that require light movement)
What are everyday activities?
(Movement that uses energy. Walking, gardening, briskly pushing a baby stroller, climbing the stairs, playing soccer, or dancing.)
How often should adolescents participate in aerobic activity?
(3 or more times a week)
Name 3 bone strengthening activities.
(climbing, jump rope, weight lifting, running)
Name 3 examples of muscle strengthening activities.
(gymnastics, dance, push-ups, weight lifting, running, pull-ups)
Give three examples of leisure activities.
(miniature golf, canoeing, badminton, softball, etc.)
Give 5 examples of everyday activities.
(taking stairs, walking, yard work, household chores, cleaning room, mowing the lawn, anything that keeps your heart rate up)
Name 5 types of aerobic activities.
(roller blading, skateboarding, biking, swimming, running, etc.)
How long should bone strengthening activities last?
(begin for 20 minutes and work up to 60 minutes)
How often should adolescents participate in muscle strengthening exercises?
(3 or more times/week)
What are sedentary activities?
(activities that require little or no movement)
Why should adolescents be physically active every day?
(prevents certain diseases, maintains a healthy weight, prevents type 2 diabetes and obesity, has mental health and stress reduction benefits, keeps energy level up)
How long should an aerobic workout last?
(Aim for a minimum of 20 minutes per session. Gradually work up to about 60 minutes over time.)
How often should adolescents participate in bone strengthening activities?
(3 or more times/week)
What is one benefit of muscle strengthening exercises?
(builds muscle, makes you stronger, helps the heart)
Why are leisure activities important?
encourages everyone to have fun while they are active)
What does F.I.T.T. stand for?
(Frequency, Intensity, Time, Type)
What is one benefit of aerobic exercise?
(strengthens heart, prevents diseases like heart disease, type 2 diabetes, and stroke, improves heart and lung function, improves weight control, etc.)
What is one benefit of bone strengthening activity?
(prevents osteoporosis)
What should you do before beginning muscle strengthening exercise?
(warm up)
Name three sedentary activities adolescents should do less of.
(sitting, television, video games, computer screen time, etc.)