Physical Activity Flashcards
(20 cards)
Is PA the same as Exercise
no, exercise can be PA but PA is not exercise
What is PA
any bodily movement produced by the skeletal muscles that requires energy expenditure
What is Exercise
is a subcategory of PA
is a planned, structured, repetitive and purposeful in the sense that the improvement or maintenance of one or more components of physical fitness is the objective
Exercise is
Medicine
6 Ways to Measure PA in Order of the Relationship between Precision and Ease
Direct Calorimetry
Doubly-Labelled Water
Indirect Calorimetry
Heart Rate
Movement Sensors
Self Reporting
the easier the less precise
Self Reports
are very practical but need to be validated
the population needs to be able to read and write
people over estimate their PA but athletes will under estimate the PA
Components of PA
measured in metabolic equivalents (METs)
sedentary behaviour = <1.5 METs
light PA = 1.5-3 METs
mod - vig PA = 3+ METs
WHO PA and Sedentary Behaviour Guidelines
released in 2020 for 7 population groups
- children
- adolescents
- adults
- pregnant/post women
- older adults
- adults with chronic conditions
- those with a disability
WHO PA and Sedentary Behaviour Guidelines: Recommendation 1
at least 150-300 minutes of moderate intensity PA per week
or
at least 75-150 minutes of vigorous intensity PA per week
NZ is the same to the WHO
Health Outcomes of PA in Adults
when they are more PA they are decrease the risk of
- all cause of mortality
- CVD
- incident hypertension
- incident site specific cancers
- incident type 2 diabetes
- mental health
- cognitive health
- sleep
Reading a Systematic Review Results Table
this compares lots of studies so has lots of power so gives us confident within its results
compare to the reference group (1) but look at range as if has 1 in it then it isn’t a significant finding
Evidence for Recommendation 1
- there is no lower threshold for health benefits
- something is better than nothing
- towards the upper end of the minutes of PA the benefits start to plateau even decrease for elite athletes eg. more prone to injuries
WHO PA and Sedentary Behaviour Guidelines: Recommendation 2
at least 2 days per week of muscle strengthening activities involving all body groups
- this is less commonly done as people don’t know how or what to do
decreases 20% of mortality but we don’t know how long the sessions need to be
3 good statements
- doing some PA is better than doing none
- if adults are not meeting these recommendations, doing some PA will benefit their health
- adults should start by doing small amounts of PA and gradually increase the frequency, intensity and duration over time
Global PA Patterns
current drop in PA
less women meet the recommendations
% of NZ that don’t meet recommendations
30-39%
adolescence aren’t doing enough PA
more active as a kid = more active for life
Physical Inactivity is not
sedentary behaviour
Physical Inactivity = insufficient PA to meet the guideline
Sedentary Behaviour = <1.5 METs when awake in a sitting or reclining/lying position
Sedentary Behaviour
after 8-10hours this is when the risks starts to increase
taking breaks between sitting periods helps
WHO PA and Sedentary Behaviour Guidelines: Recommendation 3
limit the amount of time spent being sedentary and replace with more PA of any intensity (including at a light intensity)
NZ statement isn’t very good for this rec as context is very important and they don’t give any
Adolecsents and PA
- only just get enough sleep
- spend to much/nearly half their day being sedentary
- only 24% meet guidelines
