Introduction
What is the main focus of the Physical Activity Guidelines for Americans?
Provide information and guidance on the types and amounts for health benefits and reduced risk of disease.
What level of activity, in minutes per week, is recommended to produce substantial health benefits?
150 minutes of moderate-intensity per week
Aerobic physical activity should be spread over at least ____ days during the week.
Three
Adults should do muscular strengthening exercises on at least ___ days per week.
A key guidelines for increasing the safety of exercise is: Start _____, go _____.
What are the three levels of intensity?
Light, moderate, and vigorous
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 minutes
Vigorous - 75-150 minutes
How many minutes per week are recommended for muscular-strengthening exercise?
There is not a recommended number of minutes.
What are the health benefits of flexibility activity?
Health benefits are unknown (no evidence reduces the risk of injury)
Define sedentary behavior
Waking behavior characterized by low energy expenditure (less than 1.5 METs), including lying, reclining, and sitting
What are at least three health benefits of physical activity?
Prevents heart disease, diabetes, and some types of cancer; improves blood pressure and cholesterol levels, improves glucose levels and prevents type 2 diabetes; improves sleep and cognition; reduces the risk for depression, anxiety, and dementia; reduces weight gain/supports weight loss; decreased risk of falling in older adults
On a relative intensity scale of 0-10, vigorous intensity begins at what range?
7 to 8
To what point of intensity should muscular-strengthening activities be performed?
Point at which it would be difficult to perform another repetition; at least moderate-intensity
Name at least three factors that influence injury risk.
Age, fitness levels, environment, activity intensity, rate of progression and overload, use of protective equipment; level of impact or collision risk, history of previous injury
What is the minimum bout of physical activity that contributes to health benefits?
There is no lower limit
Define exercise
A form of physical activity that is planned, structured, repetitive, and performed with the goal of improving health or fitness.
What is high-intensity interval training?
Altering short periods of maximal-effort exercise with less intense rest periods.
What are at least three benefits of muscular-strengthening exercise?
Increased muscular strength and size; increased bone mass/density (prevents osteoporosis); improved blood pressure; improved glucose levels and decreased risk of diabetes; slows loss of muscle mass with aging and weight loss
What are at least two differences between the physical activity guidelines for older adults vs. adults and children? 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
What is not addressed by the guidelines?
Exercising to enhance performance-related fitness (i.e., athletic performance)
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 are the three components of aerobic physical activity?
Intensity, frequency, and duration
What are the three components of muscular-strengthening exercise?
Intensity (amount of force or weight lifted; Frequency (number of days); Sets and Repetitions (number of times each exercise is performed)
What are at least three differences between the physical activity guidelines for children vs. 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