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Flashcards in Exercise Deck (9)
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1

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-
walking)
-Water aerobics
-Bicycling slower than 10 miles per hour
-Tennis (doubles)
-Ballroom dancing
-General gardening

2

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
energy
-Helps regulate sleep paZerns, improving concentra*on and energy
5. It's FUN

3

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

4

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
-Cost
Weather

5

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

6

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

1. aerobic
2. muscle strengthening
3. bone strengthening

7

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

8

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.

9

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.