Module 3 Flashcards
(55 cards)
For children aged 5- 11: how many minutes of vigorous physical activity should they accumulate daily?
60 minutes at least 3 days a week.
For children aged 12-17: how many minutes of moderate to vigorous physical activity should they accumulate?
60 minutes at least 3 days a week.
Adults aged 18-64: how many minutes of moderate to vigorous physical activity should they accumulate?
150 minutes (in bouts of 10 minutes or more) - bone/muscle strengthening at least 2 days a week
People aged 65 and older: how many minutes of moderate to vigorous physical should they accumulate?
150 minutes (in bouts of 10 or more) - bone strengthening activity at least 2 days a week
True or false: only 35% of adults older than the age of 65 are physically active
true
True or false: in alberta, albertans with lower incomes are less physically active
true
Demographic and biological factors are things like
Age -- Blue-collar occupation - Childless + Education ++ Gender (male) ++ Hereditary ++ High risk for heart disease - Income/socioeconomic status ++ Injury history + Marital status (married) - Overweight/Obesity -- Race/ethnicity (non-white) --
Psychological, cognitive, and emotional factors are things like.
Attitudes 0 0 Barriers to exercise - - Control over exercise + Enjoyment of exercise + + Expect benefits + + Health locus of control 0 Intention to exercise + + Knowledge of health and exercise 0 0 Lack of time - - Psychological health + Stress 0 Value of exercise outcomes 0
Behavioral attributes and skill factors
PA history in childhood 0 PA history in adulthood + + Alcohol 0 Contemporary exercise program 0 Dietary habits (quality) + + Past exercise program + + School sport participation 0 Coping skills + Smoking - Sports media usage 0
Physical environment factors
Access to facilities + Adequate lighting 0 Climate/Season - - Cost of programs 0 Enjoyable scenery + Observing other being active + Heavy traffic 0 Home equipment + Presence of sidewalks +
Physical Activity Characteristics
Intensity –
Perceived effort - -
List the physical activity pyramid from top to bottom
- Sedentary activities
- Strength training/ flexibility training
- cardiorespiratory endurance exercise
- moderate - intensity physical activity
Sedentary activities
ex) watching television, surfing the internet, talking o the telephone
Resistance/ strength training: frequency
- training all major muscle groups at least 2-3 days a week
Resistance/ strength training:
to build muscular strength and power
consider higher load or weight demand in low reps
- 1-5 reps per set every 3 minutes
Resistance/ strength training:
to build muscular endurance
lower load/ weight and high # of reps
- 20-25 reps per set
Flexibility training:
how many days a week?
2-3
Flexibility training:
how long should each stretch be held for?
10-30 seconds
- repeated 2-4x
True or false: all stretch methods (static, dynamic, ballistic, and PNF stretches are effective) EXCEPT PNF stretches
False: All are listed as effective in the powerpoint
Flexibility training: When is stretching most effective?
When the muscle is warm
PNF stretches
- shortening contraction of the opposing muscle to place the target muscle on stretch
- followed by isometric contraction of target muscle
Cardiorespiratory training:
how many minutes a week?
150minutes
Cardiorespiratory training:
true or false : people who are unable to meet requirements of exercise even up to 10 minutes CAN NOT benefit from this activity
false: they still can benefit even though they don’t meet the minimum
Moderate intensity physical activity: examples
walking to the store, washing windows, climbing stairs
