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Flashcards in Exercise Deck (9)
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What is considered Moderate Intensity activities?
(General Physical Activities Defined by Level of Intensity - CDC) (6)

-Walking briskly (3 miles per hour or faster, but not race-
-Water aerobics
-Bicycling slower than 10 miles per hour
-Tennis (doubles)
-Ballroom dancing
-General gardening


sell the benefits of exercise: (5)

1. Exercise helps with weight management
-Burns calories
-More intense = more cals burned
-ADL count: Walk if you can, take stairs, Park further
2. Improves mood
-Stress reduction
-↑ serotonin improves mood, mental clarity
-May help with depression
-Look and feel better
3. Combats chronic disease
-May ↓ blood pressure and cholesterol
-↓risk of heart disease, type 2 diabetes, & osteoporosis
4. Exercise boosts energy level
-Heart and lungs work more efficiently so you have more
-Helps regulate sleep paZerns, improving concentra*on and energy
5. It's FUN


Stress Exercise Consistency (4)

-Stay motivated by exercising w/ a friend (buddy system)
-Have a good support system
-Keep an exercise journal
-Set goals and have a plan


what are Barriers onto why people do not exercise? (6+6)

-Lack of time
-Too tired
-Prefer to do other things
-Social life
-No social support for PA: no family/friends who do PA
-No motivation/bored

-Intimidation/not competitive/insufficient physical skills
-Self-conscious about lack of skill
-Self-conscious about appearance or weight
-Fear of injury


General Physical Activities Defined by Level of Intensity - CDC
Vigorous Intensity: (8)

-Race walking, jogging, or running
-Swimming laps
-Tennis (singles)
-Aerobic dancing
-Bicycling 10 mi/hr or faster
-Jumping rope
-Heavy gardening (continuous digging or hoeing)
-Hiking uphill or with a heavy backpack


what are the 3 Physical Activity for Everyone: Children (CDC)?

1. aerobic
2. muscle strengthening
3. bone strengthening


what is aerobic activity?

most of your child’s 60 or more minutes each day. Moderate intensity but include vigorous aerobic ac*vity at least 3 days/week


what is muscle strengthening activity?

Muscle Strengthening activities, such as gymnastics or push-ups, at least 3 days per week as part of your child's 60 or more minutes.


what is Bone strengthening activity?

jumping rope or running, at least 3 days per week as part of your child's 60 or more minutes.