What is the definition of Physical Activity?
Any bodily movement produced by skeletal muscles that results in energy expenditure
What does Physical Activity categorise into?
- Occupational
- Sports
- Conditioning
- Household
What are the elements for Physical Activity?
- Bodily movements via skeletal muscles
- Results in energy expenditure
- Energy expenditure (kcals/kJ) varies continuously from low to high
- Positively correlated with physical fitness
What are the elements for Exercise?
- Bodily movement via skeletal muscles
- Results in energy expenditure
- Energy expenditure (kcals/kJ) varies continuously from low to high
- Positively correlated with physical fitness
- Planned structured and repetitive bodily movements
- An objective is to improve or maintain physical fitness components
What is Exercise?
Is a type of physical activity consisting of planned, structured, and repetitive bodily movement done to improve and/or maintain one or more components of physical fitness
What is the definition of Physical Fitness?
The ability to carry out daily tasks with vigour and alertness, without undue fatigue, and with ample energy to enjoy leisure-time pursuits and to meet unforeseen emergencies
What is Physical Fitness determined & What components does it include?
-Determined by a combination of regular activity and genetically inherited ability
-Includes a number of components that fit into two categories:
o Health and Skill
What are the Health Related Components and describe them?
Cardiorespiratory Endurance
-A health-related component of physical fitness that relates to the ability of the circulatory and respiratory systems to supply fuel during sustained physical activity and to eliminate metabolic waste by-products.
Muscular Strength
-A health-related component of physical fitness that relates to the ability of muscle to exert force typically in a single effort.
Muscular Endurance
-A health-related component of physical fitness that relates to the ability of a muscle to exert force repeatedly without fatigue.
Flexibility
-A health-related component of physical fitness that relates to the range of motion available at a joint.
Body Composition
-A health related component of physical fitness that relates to the relative amounts of muscle, fat, bone and other vital parts of the body.
What are the Skill Related Components and describe them?
Speed
-A skill related component of physical fitness that relates to the ability to perform a movement within a short period of time.
Agility
-A skill related component of physical fitness that relates to the ability to change the position of the body in space with speed and accuracy.
Balance
-A skill related component of physical fitness that relates to the maintenance of equilibrium while stationary or moving.
Coordination
-A skill related component of physical fitness that relates to the ability to use the senses, such as sight and hearing, together with body parts in performing tasks smoothly and accurately.
Reaction Time
-A skill related component of physical fitness that relates to the time elapsed between stimulation and the beginning of the reaction to do it.
Power
-A skill related component of physical fitness that relates to the ability or rate at which one can perform work.
What are the benefits of regular physical activity and exercise?
-Improved cardiovascular and respiratory function
o Decreased HR and BP at submaximal intensity
o Increased maximal oxygen uptake
-Reduced cardiovascular disease risk Reduced resting SPB/DPB
o Reduced body fat
-Decreased Morbidity and Mortality
o Primary prevention
-Prevention of initial occurrence
o Secondary prevention
-Prevention of a subsequent occurrence after an initial cardiac event
-Decreased Anxiety
-Improved metabolic health
-Improved cognitive function
-Enhanced well-being
-Enhanced physical function (functional capacity)
What Aerobic Exercise & Physical Activity is recommended for healthy adults?
- Rhythmic exercise that uses large muscle groups
- At least 5 days per week for 30-60 min/day (≥ 150 min per week) of moderate intensity exercise or
- At least 3 days per week for 20-60 min/day (≥ 75 min/week) of vigorous intensity exercise
How can a person meet the recommendation for Aerobic Exercise for a healthy person?
- A combination of both moderate and vigorous bouts of exercise
- e.g. Walking briskly for 30 min twice during the week and then jogging for 20 min on two other days
- Recommended amount may be accumulated by doing bouts of 10 minutes or in one whole session
- <20min can be beneficial in previously sedentary individuals.
How many days should each major muscle group be trained and how much rest between sessions?
-Each major muscle group should be trained 2-3 days/week, 48 hours rest b/w sessions
What are the major muscle groups?
- Biceps
- Triceps
- Shoulder
- Upper Back
- Abdominals
- Adductors
- Thigh
- Hamstrings
- Calves
During resistance exercise
-Volume = 2-4 sets of 8-12 reps, 2-3 minutes rest b/w sets
o Depending on the goal (Strength, Power, Endurance, Hypertrophy)
How often should Flexibility training take place, what does it target and describe the process of how you do flexibility training?
- ≥ 2 – 3 days/week
- Target all primary joints
- Minimum 10 seconds aim for 30 seconds
- To the point of tightness or slight discomfort
- Each major muscle-tendon group
What are the national physical activity guidelines for adults and describe each one?
- Think of movement as an opportunity, not an inconvenience
- Change the way of thinking; where any form of movement of the body is seen as an opportunity for improving health, not as a time-wasting inconvenience. - Be active every day in as many ways as you can
- Make a habit of walking or cycling instead of using the car, or do things yourself instead of using labour-saving machines - Put together at least 30 minutes of moderate-intensity physical activity on most, preferably all, days
- You can accumulate your 30 minutes (or more) of exercise throughout the day by combining a few shorter sessions of activity of around 10 to 15 minutes each - If you can, also enjoy some regular, vigorous activity for extra health and fitness
- This guideline does not replace Guidelines 1-3 but adds an extra level for those who are able, and wish, to achieve greater health and fitness benefits.
What does Intensity training refer to?
-Refers to the rate at which work is being performed or the magnitude of the effort required to perform an activity or exercise
What is absolute intensity determined by and what does relative intensity take into account?
- Absolute intensity: Determined by the rate of work being performed, does not take into account the physiological capacity of the individual”
- Relative intensity: Takes into account or adjusts to an individual’s exercise capacity
Describe absolute intensity
- The rate of energy expenditure (e.g. milliliters of oxygen being consumed per kilogram per minute, kilocalories per minute, or METs)
- The speed of the activity (e.g. walking at 4 km/hr, jogging 10 km/hr)
- Physiological response to the intensity (e.g. heart rate)
- The amount of weight lifted or moved
Describe relative intensity
- A % of an individual’s aerobic capacity (VO2max) or maximum heart rate
- An index of how hard an individual feels he or she is exercising (e.g. on a scale)
- A % of an individual’s maximum weight lifted
How do you measure intensity with the talk test?
- Simple test
- Light intensity = Can talk and sing without puffing
- Moderate intensity = Can comfortably talk, but not sing
- Vigorous intensity = Can’t say more than a few words without gasping for breath
How do you measure intensity with the borg scale?
Borg Scale; Rating perceived Exertion (RPE)
How do you measure intensity with the ratio 10 scale?
-More useful for statistical analysis
-Does not correspond with any physiological measures such as heart rate
-Session RPE (sRPE)
o Asked ~10 min after entire session
