unit 2 – physical activity concepts and health outcomes
TRANSCRIPT
A.O.S 2* Physical activity concepts and health outcomes* Physical activity guidelines and prevalence of physical activity and sedentary behaviour* Factors influencing physical activity
Key knowledge The concepts of physical activity,
inactivity and sedentary behaviour Physical, social and mental health
benefits of regular participation in physical activity
The increased health risks associated with being physically inactive, including type-2 diabetes, obesity, cardiovascular disease, hypertension and high cholesterol levels
Key skills
Define the concepts of physical activity, inactivity and sedentary behaviour
Participate in a variety of activities Collect and analyse information related
to the health benefits (physical, social, emotional) of physical activity
Identify the consequences of physical inactivity and sedentary behaviour
What is Physical Activity? Physical activity may be defined as any bodily
movement produced by skeletal muscles that result in energy expenditure (expressed as kilocalories or kilojoules).
Physical activity may also be classified as structured or incidental.
Structured = planned (such as organised sport) Incidental = less structured than a planned
activity Most people engage in a combination of
incidental and structured physical activity that contributes to their overall fitness and wellbeing
What is Physical Activity? You have 5 minutes to write down anything that
you think constitutes a physical activity.
Incidental Physical Activity
Incidental physical activity is what happens in your daily life
List anything that you have done today that would be a form of incidental activity
Incidental Physical Activity
Incidental activities can occur during daily activities such as doing the housework, walking or cycling to school, working in the garden or playing with your little brother or sister
Often the primary goal is not physical activity but may be a result of your daily needs
Does this now make your list change?
Incidental Physical Activity Subcategories of physical activity that could be
classified as incidental
Structure/Planned Physical Activity
At times we often participate in exercise and sport – these are 2 common subcategories of physical activity that are structured or planned.
List all of the types of structured or planned physical activities that you participated in over the last week.
Structure/Planned Physical Activity
Subcategories of physical activity classified as planned activities
Kilocalorie DEFINITION – the amount of heat
required to raise the temperature of 1kg of water 1°c Kilocalorie is the ordinary calorie discussed in food or exercise energy expenditure tables and food labels
Sport DEFINITION – physical involvement
in organised games or activities within an accepted set of rules
Play DEFINITION – amusing oneself
pleasantly in a light-hearted way with a recreation, game or exercise.
Regular Physical Activity You will start to gain an
understanding of physical activity guidelines
Physical activity guidelines are set nationally and internationally and encourage participation in regular physical activity at least 5 days/week
Do you meet these guidelines?
Inactivity
Physical inactivity is defined as people undertaking ‘insufficient’ physical activity to achieve measurable health outcomes.
Many chronic diseases are caused by inactivity
Sedentary Behaviour Sedentary means staying in the same place for
much of the time and expending low amounts of energy
Highly active people can also be highly sedentary
Can you name activities that would be regarded as being highly sedentary?
Sedentary Behaviour
Sedentary behaviours include activities that require around 1-2 METs to perform
MET (metabolic equivalent) is the amount of energy you expend at rest
2 METs is twice the energy expenditure of resting levels
Domains of Physical Activity
Physical activity can take place during leisure time, work, while performing household chores, gardening or yard work or as a form of transport to different locations
Leisure-Time Activity Domain
Leisure-time activity is considered activity that is over and above that which occurs within the workplace
Leisure-time physical activity is performed during recreation when a person has the freedom to choose an enjoyable activity
Can you name 2 or 3 leisure time activities?
Household/Gardening Domain
The activities that you carry out around the house and garden provide an important source of physical activity
Name as many jobs around the house that would be considered a physical activity?
Household/Gardening Domain
Scrubbing, sweeping, vacuuming, washing windows, raking leaves, digging, mowing and painting (the list is endless – I’m sure your parents will agree
For many older people this is an essential form of physical activity
Occupational Domain
This is the physical activity performed regularly as part of one’s work or occupation. Some people have highly active jobs (labourers, personal trainers, etc.) while a number of jobs are of a sedentary nature (office jobs)
Choose 1 form of employment and name all of the tasks that you would do in that job?
Active Transport Domain Active transport is physical activity
performed while travelling to a specific destination (such as school, work, the post box, etc.) such as walking, cycling, public transport, etc. This is also helpful for the environment.
Dimensions of physical activity
Before you go on to learn about the physical activity guidelines and measurement of physical activities you need a sound understanding of the fundamental dimensions of physical activity. The dimensions include:
ACTIVITY TYPE FREQUENCY INTENSITY DURATION
Activity Type
There are hundreds of different types of physical activity that people can participate in. These can be classified in the following categories based on the physical activity pyramid:
Lifestyle physical activities Active aerobic activities Active sports and recreation Flexibility activities Strength and muscular endurance activities The FIT formula refers to: F-Frequency I-Intensity T-Time
Lifestyle physical activity Lifestyle physical activities are the most
common form of daily physical activity These activities should be performed on a daily
basis Think of 10 activities that you do throughout the
week that fall under this category – use the pyramid to assist you.
Frequency The number of times a person engages in
physical activity within a given time frame is referred to as frequency
The adult guidelines recommend that people are active on most days – at least 5 or more days / week
Intensity The intensity of an activity refers to how much
effort is required to engage in an activity Intensity is classified as light, moderate or
vigorous according to how much energy is expended during the activity
How could you determine the level of intensity within an activity?
Duration Duration refers to how long a person is active
for within a given time period. The physical activity guidelines generally recommend people engage in 30,60 or 90+ minutes daily or most days depending on their age and weight
Thinking it through Define the terms – physical activity, exercise,
sport and play Explain the difference between inactivity and
sedentary behaviour Outline three characteristics of lifestyle physical
activities Refer to the physical activity pyramid (p.247)
and discuss which activities should be engaged in most and which activities should be performed least during a typical week
Thinking it through What is the minimum bout of exercise
recommended for health benefits? Identify four methods of determining intensity Explain what 5MET’s refer to Define vigorous intensity and provide three
examples of physical activities generally performed at a vigorous intensity