KIN 569 Exam 1 Verified Solutions
Surgeon General's Report on Physical Activity and Health: Major Conclusions
1. Regular physical activity benefits people of all ages and sexes.
2. Health benefits can be achieved through moderate physical activity (e.g., raking leaves, brisk walking
for 30 ...
KIN 569 Exam 1 Verified Solutions
Surgeon General's Report on Physical Activity and Health: Major Conclusions
1. Regular physical activity benefits people of all ages and sexes.
2. Health benefits can be achieved through moderate physical activity (e.g., raking leaves, brisk walking
for 30 minutes) on most, if not all, days of the week. This can enhance your quality of life.
3. Greater benefits are seen in those who exercise more frequently and at higher intensity levels.
4. Physical activity reduces the risk of premature death, and supports mental health, bone, and joint
health.
5. Over 60% of American adults are not regularly active, and 25% are not active at all.
6. Half of American youths aged 12-21 are not regularly engaged in vigorous physical activity.
7. Enrollment in PE classes has decreased among high school students.
8. Interventions at work and school to promote physical activity are effective.
Recommended Physical Activity for US Adults
- Every US adult should accumulate 30 minutes or more of moderate-intensity physical activity on most,
preferably all, days of the week (CDC & ACSM 1995).
Guidelines for Healthy Adults (Ages 18-65)
,- Engage in moderately intense aerobic (endurance) physical activity (3-6 METS) for 30 minutes a day (in
bouts of at least 10 minutes each), five days a week.
OR
- Engage in vigorously intense aerobic physical activity (>6 METS) for 20 minutes a day (continuous),
three days a week.
AND
Do 8-10 strength-training exercise, 8-12 repetitions of each exercise, 2 days per week
Guidelines for healthy older adults > age 65 or 50-64 with chronic conditions or limitations ✔️Do
moderately intense cardio (5-6 on a 10-point scale) 30 minutes a day (accumulate in bouts of at least 10
minutes each), five days a week
OR
Do vigorously intense ( 7-8 on a 10-point scale) cardio 20 minutes a day (continuous), 3 days a week
AND
Do 8-10 strength-training exercise, 10-15 repetitions of each exercise, 2 days per week
AND
2 days per week of flexibility for at least 10 minutes per day
AND
,for those at risk for falls, include exercises to maintain or improve balance
AND
Have an activity plan
2011 ACSM position stand ✔️500-1000 MET X min X week-1
Use of MET levels can be helpful when combining activity - minimum goal is 450-750 MET.min.week-1
MET = "represents an individual's energy expenditure while sitting quietly"
e.g. 3 mph walking for 30 minutes (3.3 METS x 30 minutes = 99 MET.min)...for 5 days...(99 X 5) 495
MET.min for the week
e.g. 5 mph jogging for 20 minutes (8 METS x 20 minutes = 160 MET.min)...for 3 days...(160 X 3) 480
MET.min for the week
For those who have large weight loss and desire weight maintenance - may need 60-90 minutes per day
of moderate intensity activity
Physical Activity Guidelines for Americans ✔️Some activity is better than none
The goal is 150 min a week of moderate intensity physical activity
, OR
75 min a week of vigorous intensity aerobics
Need aerobic and resistance training
The benefits of PA outweigh the adverse outcomes
Muscle strengthening at least 2 days a week
Healthy People 2020 ✔️Reduce the proportion of adults who engage in no leisure-time physical activity
Increase the proportion of adults who engage in aerobic physical activity
Increase the proportion of adults who engage in muscle-strengthening activities on 2 or more days per
week
Increase the proportion of adults who meet objectives for aerobic physical activity and muscle-
strengthening activity
Dietary Guidelines for Americans ✔️a set of recommendations about smart eating and physical activity
for all Americans
Half of American adults have one or more preventable chronic diseases
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