PA and PA behavior change Flashcards
physical activity
any bodily movement produced by skeletal muscles that result in an expenditure of energy
exercise
physical activity that is planned or structured, involves repetitive bodily. movement done to improve. or maintain one or more of. the components of fitness
physical fitness
a set of attributes that people have or achieve that relates to the ability to perform physical activity
what are 3 health benefits associated with PA?
- lower risk of CVD
- lower risk of type 2 diabetes
- improved bone health
risks associated with exercise
- musculoskeletal (pulled/torn muscles)
- cardiac (heart attack)
- psychological (exercise addiction/eating disorders)
screening tools used for PA
- PAR-Q asks general health questions
- current activity level and certain diseases
- pre-participation health screening
aerobic activity guidelines
- 150 min of moderate intensity physical activity per week
- 75 min of vigorous activity
resistance training guidelines
- 2 or more days a week
- all major muscle groups
- 1 set 8-12 reps
FITT acronym
- F = frequency (how much?)
- I = intensity (how hard?)
- T = time (how long?)
- T = type (how?)
aerobic FITT example
- F = 3-5x per week
- I = overload, 5-8 reps, HRRR 60-89%, VO2max 60-89%
- T = 20-60 min
- T = rhythmic, continuous muscle contraction
strength training FITT example
- F = 2-4x per week
- I = 60-80% 1 rep max
- T = sets 2-4, reps 8-12
- T = major muscle groups
what is the correlation between PA and all-cause mortality risk?
- significant decrease in all cause mortality with only 0-5 hours per week
- 150-300 minutes of moderate PA reduces ratios to 0.6
what is an example of evidence based interventions to support PA engagement in diverse populations and applications?
