Two types of Physical Activity
- Structured
- Unstructured
Structured
planned with specific purpose for why you are doing that activity; EXERCISE (going to the gym for a specific workout)
Unstructured
not planned and a result of daily living; going to work, home life, etc
Four modes of PA
...
Two types of Physical Activity
- Structured
- Unstructured
Structured
planned with specific purpose for why you are doing that activity;
EXERCISE (going to the gym for a specific workout)
Unstructured
not planned and a result of daily living; going to work, home life,
etc
Four modes of PA
1. occupational
2. domestic
3. transportation
4. leisure time
Occupational PA
PA associated with a job
Domestic PA
PA associate with and around the house; going to the grocery store,
gardening, cleaning, etc.
Transportation PA
PA to get from point A to point B; leave house to walk to bus stop to
go school
Leisure Time PA
PA that we do for enjoyment; sports, exercising, working out at home
Three Types of Intensity of PA
1. light
2. moderate
3. vigorous
Light PA Guidelines for 1.) preschool, 2.) school-age, 3.) adults,
and 4.) older adults
1. 300 min/day @ any intensity of aerobic + bone
2. 60 min/day @ moderate-vigorous of aerobic + bone + muscle
3. 150 minutes/week @ moderate or 75 min/week of vigorous aerobic +
2-days of muscle training
, 4. 150 min/week @ moderate or 75 min/vigorous of aerobic, muscle, and
balance and coordination training
Moderate PA Guidelines for 1.) preschool, 2.) school-age, 3.) adults,
and 4.) older adults
1.)
2.)
3.) 300 or more minutes each week
4.) 300 or more minutes each week and balance/coordination training
due to higher fall risk
Vigorous PA Guidelines for 1.) preschool, 2.) school-age, 3.) adults,
and 4.) older adults
1.)
2.)
3.) 300 or more minutes each week
4.) 300 or more minutes each week and balance/coordiantion training
due to higher fall risk
Four Dimensions of PA
1. Mode/type
2. Frequency
3. Duration
4. Intensity (LMV)
Mode/type
what are you doing; can be highly specific like playing a sport or
can be broad and termed aerobic sport
Frequency
how many times in each period you do somethings
Duration
period of time that you are doing PA; expressed in hours and minutes
PA is a
behavior
2018 PA Guideline Overview - Adults
must do muscle strengthening activities 2 or more days a week
Why is PA important?
- Increased muscle mass, cardiorespiratory health, bone mass, and
weight maintenance
- prevents type 2 diabetes, cancer, heart disease, osteoporosis
- leads to lower depression, anxiety and increased cognitive and
mental health
Bone mass in children is important because
childhood has the most effect on bone mass and bone density
Physical Fitness is a
activity
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