Chapter 7
Current studies suggest that levels of participation in PHYSICAL ACTIVITY are decreasing. Discuss one reason why this is the case.
Possible reasons:
- increased use of electronic media
- increased time spent being sedentary during leisure time
- increased "passive" modes of transportation
The most common types of PA for Australia adults were walking for fitness, swimming, cycling and going to the gym. Give two reasons why this might be the case.
- Can be completed anytime (before, during and after work hours)
- Easier on joints of the body
- Low or no cost
- Easily accessible
Define MET and provide 2 examples of different MET ratings in PA.
It is commonly used to express the intensity of physical activities. A MET is the ratio of a person's working metabolic rate relative to the resting metabolic rate.
- 1 MET would be sedentary behaviour like watching TV on the couch or sitting in bed.
- 3-5 METs would be moderate intensity PA such as playing a basketball game for fun, going on a bike ride, participating in a netball training session etc.
- Individual
- Social Environment
- Physical Environment
- Policy/Settings
List the 4 Health-related fitness components
- Aerobic Power
- Muscular Strength
- Muscular Endurance
- Flexibility
List 2 mental health benefits of regular physical activity
- Relief from depression
- Improved sleep habits
- Fewer stress symptoms
- Improved brain function
- Improved concentration
List 3 types of objective methods of assessing physical activity
- Direct observation
- Pedometer
- Accelerometers
- Digital tools
- Smart phones / apps
Discuss how a supportive family environment can be an enabler to physical activity participation.
- creates positive attitudes towards PA
- parent paying for children to participate
- parents transporting
- parents participating with their children
- parents providing equipment
- siblings participating together
- positive role modelling from parents and siblings - more likely to experience encouragement
Using an example, explain the relationship between education and physical activity levels.
E.g. 1 - Private school / school with a high SES = greater opportunities for PA, more access to facilities
E.g. 2 - Low income school / lower SES = less opportunities to PA, less equipment / older equipment
Describe two physical activities that require muscular endurance, with specific reference to the muscles involved.
- Tennis players for a rally (list arm muscles and leg muscles)
- Basketball, netball, soccer, volleyball, footy (list appropriate arm and leg muscles)
- Running, rowing, swimming (list appropriate arm, leg or torso muscles)
List 3 emotional benefits of regular physical activity
- Remain calm under pressure
- Enhances positive self esteem
- Being patient with yourself and others
- Reduced feelings of distress
- Improved sleep
Outline one advantage and one disadvantage of using a diary, and state if it is a subjective or objective measure of PA and SB behaviour.
SUBJECTIVE.
Adv: measure all FITT principles, cost effective, suitable for large groups,
Disadv: subject to reactivity, inaccurate (participants can forget to fill in), not suitable for children or elderly
Identifying and discuss an individual influence on physical activity participation that someone in the 18-64 year old age group may face.
Examples include:
- lack of time due to work commitments
- lack of time due to family commitments
- decreased ability level
- lack of social support
- lack of motivation
List two ways the physical environment in people’s homes be designed to encourage more physical activity?
Examples include:
- Shaded/covered area to be active in backyard
- Backyard with grass area to encourage physical activity
- Create a gym room (inside or outside)
- Flat area for activities like a trampoline or basketball ring
- Relates to the physical state and function of the participant, such as age, weight, fitness levels and health conditions which may influence the FMA.
Examples include - relevance of physical tests to PA plan (e.g. basketball throw for a runner, bench press for an 85 year old etc)
Which of the recommendations of the sedentary behaviour guidelines for adults are measurable?
None
List the 7 sociocultural influences of physical activity participation.
- Family
- Peers
- Socioeconomic Status (SES)
- Cultural norms
- Gender
- Community
- Individual
Identify a barrier to participation due to a community factor. Explain how circumstances due community make it difficult to engage in certain physical activities.
Community barriers - relevant discussion of a community influence such as : city / rural / mountain / coastal / climate / etc... and how a certain disadvantage will make participation in physical activity more difficult (e.g. availability or sports, availability of facilities, safety).
List three ways the social environment at work can encourage more participation in physical activity?
Suggestions include:
- Friday "physical activity" lunch break with all staff
- Promote team sports sign up sheets for the workplace
- Walking groups before work
- Open area outside with a basketball ring/fitness equipment
- "Bring a friend for free" gym passes
- Walk and talk meetings
When conducting an Functional Movement Assessment (FMA), sociocultural considerations need to be examined. Outline 6 sociocultural considerations that will influence how you conduct the FMA, and therefore design your personalised PA plan.
- Family
- Peers
- Community
- Gender
- SES
- Cultural beliefs and traditions
What are the PA and SB guidelines for 18 - 64 yr olds?
Either Moderate: 150 - 300 mins or Vigorous: 75 - 150 mins, however should be active on most days of the week (3). Muscle strengthening 2 times a week (1). Minimise and break up long periods of sitting or rest (1).
Explain 2 reasons for collecting physical activity & sedentary behaviour data on an individual and population level
- To determine frequency, intensity, duration, type of physical activity undertaken.
- To determine amount of sedentary behaviour evident.
- To determine success rates of achieving National Guidelines.
- To determine levels of health risk. To determine influences on participation / non participation in physical activity.
- To determine effectiveness of intervention programs.
- To help design intervention programs
Identify a positive cultural influence on Australian participation patterns from a migrant group and explain how this influence has had a positive impact.
Cultural influences from migrant groups -
1. Europe - soccer / golf
2. Asia - martial arts / table tennis 3
3. USA - baseball / basketball / golf
4. England - cricket / rugby
Discuss two policies that could be implemented in your local community to encourage more physical activity.
Suggestions include:
- Speed regulations (40 zones for safer bike use on roads)
- Mandatory bike lanes on the roads
- Mandatory lights on walking paths
- Council spending on facilities / maintenance of facilities
- Access to facilities (walking paths to facilities, parking availability, bike rack availability)
- Specific: make sure goals are specific and as detailed as possible
- Measurable: your goals should be measurable and assessed against your previous performance
- Accepted: all of the parties involved in the setting on the goals (individual, trainer, coach)
- Realistic: your goals need to be challenging but achievable
- Time - framed: short - term or long-term goals and a specific date to achieve them
- Exciting - The goals set should challenge, excite and inspire the individual
- Recorded - the agreed goals should be recorded and be a constant reminder as a source of motivation