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pe unit 2 > unit 2 out 1 > Flashcards

unit 2 out 1 Flashcards

1
Q

domains of PA

A
  • lifestyle activities: considered any activity that is over and above that which occurs within the workplace, performed during recreational, non-working spare time, freedom to choose enjoyable activity, e.g. walking
  • exercise for fitness: running
  • sports: netball
  • play: Frisbee
  • dance: classes
  • household chores: scrubbing, vacuuming, washing windows
  • games: tag
  • gardening/yard work: chores that you carry out around the house and garden, provide an important source of physical activity, develops strength, flexibility, balance and muscular endurance, e.g. sweeping, potting plants
  • work: a person performs regularly as part of their work or occupation. e.g. lifting, packing boxes.
  • active transport: any form of human-powered transportation used to get to and from specific destinations, e.g. walking to post office, cycling to shops
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2
Q

dimensions of PA

A
  • F: frequency - how often PA is completed in a week
  • I: intensity - how hard the individual pushes themselves
  • T: type - what form of activity is to be performed
  • T: time (duration) - how long activity is to be completed for.
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3
Q

initiatives that have addressed the issue of increasing the PA levels

A
  • school based: walking school bus
  • government: this girl can
  • local: park run
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4
Q

risk factors of CVD

A
  • overweight and obesity
  • physical inactivity
  • poor diet
  • tobacco smoking
  • excessive alcohol consumption
  • high blood pressure
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5
Q

major cause of coronary heart disease

A
  • inactivity
  • poor diet
  • high cholesterol
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6
Q

what is hypertension and a healthy range and high reading

A
  • high blood pressure
  • more prevalent in males
  • treated through regular light-moderate PA
  • healthy range: 120/80
  • high range: 140-60/90-100
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7
Q

exercise

A
  • activity requiring physical effort, carried out to sustain or improve health and fitness.
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8
Q

sport

A
  • physical involvement in organised games or activities within an accepted set of rules.
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9
Q

recreation

A
  • activity that diverts, amuses or stimulates the body and mind through enjoyment and relaxation
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10
Q

physical activity

A
  • any bodily movement requiring the skeletal muscles that expends energy.
  • classified as structural or incidental
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11
Q

sedentary behaviour

A
  • the amount of time per day spent sitting or lying down (sleep is an exception), engaged in non-active activities.
    e. g. watching tv
  • expending low amounts of energy
  • require up to 1.5 METs to perform
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12
Q

incidental PA

A
  • any activity that builds up in small amounts during the day.
  • household chores/gardening: results in high energy expenditure e.g. vacuuming, moping, mowing
  • active transport: human-powered transport to get to destinations e.g. walking to the train station
  • occupational activity: occupations that are active e.g. carrying bricks on a building site, tradespeople.
  • play: consists of no formal rules e.g. building sand castles
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13
Q

structured PA

A
  • planned
  • exercise: planning and structure, requires physical effort to sustain or improve health or fitness e.g. going to the gym to workout
  • recreation and leisure: recreational activities are those activities that stimulate the mind and body, whereas leisure activities are meant to be restful e.g. dance, games, music, sports
  • organised sport: provides active diversion, structured or highly organised, involves skills or set plays e.g. club sport at local level
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14
Q

how many days per week is recommended to be PA for an adult?

A
  • most days, preferably all
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15
Q

what is a MET

A
  • the objective measure of the ratio of the rate at which a person expends energy, relative to the mass of the person, while performing some specific pa
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16
Q

what is one MET

A

1MET = energy expended at rest

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17
Q

how are METs measured

A
  • 1MET = 3.5mL of oxygen per kg of body weight per minute.
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18
Q

what are the values and examples of low, medium/moderate and high METs?

A
  • 20-39 years: moderate - 4.8-7.1, vigorous - 7.2-10.1, very hard - greater than 10.2
  • decrease with age
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19
Q

borg rating

A
  • subjective estimate of how hard you feel you are working.

- e.g. feeling as though you went for a tough run

20
Q

importance for individuals completing pa

A
  • Physical benefits: improved cardiovascular function (increased fitness, stamina and energy), improved strength and endurance (regular exercise = increased strength and endurance of muscles), resistance to fatigue (increased energy levels = enough energy to get through a typical day)
  • health benefits: greater lean body mass and less fat (high level of pa = increase in lean body mass), improved flexibility (allows you to perform a wide range of movements with a lower risk of muscular and joint injuries), bone development ( weight-bearing and high-impact activities = essential to maintain strong bones)
  • social benefits: interacting with others increases a persons connectedness within a team, increase enjoyment of pa, improve self-concept, improve quality of life and sense of belonging.
  • mental health: active people = greater self-esteem and lower levels of anxiety, improve brain function
  • emotional health: feel emotionally secure, relaxed and able to cope with the demands of everyday living, enhanced emotional wellness.
  • biochemical & physiological mechanisms: increase in endorphins, enhanced blood flow to brain, improved sleep.
  • psychological & emotional mechanisms: distraction/time out from stressful contexts and negative thoughts, enhanced feelings of control and mastery, behavioural activation,
21
Q

birth - 1 year: supervised floor play should be _______

A

encouraged

22
Q

toddlers (1-3) active for at least ______ hours spread through the day.

A

3

23
Q

pre-school (3-5) active for at least ____ hours spread through the day

A

3

24
Q

children less than 2 screen time = ______ hours per day

A

0/no

25
Q

children 2-5 screen time = less than _____ hour per day

A

1

26
Q

children birth-5 not to be kept inactive/restrained more than ____ hour at a time

A

1

27
Q

types of pa recommended for 0-5 year olds

A
  • floor play
  • walking
  • running
  • games
28
Q

how long should 5-12 year olds be physically active each day?

A

60 mins

29
Q

at what intensity should the pa be at for 5-12 year olds?

A

moderate-vigorous intensity

30
Q

how many times per week should 5-12 year olds do strength muscle and bone?

A

3 days a week

31
Q

what is maximum electronic media time per day for 5-12?

A

2 hours

32
Q

how long should 13-17 year olds be physically active each day?

A

60 minutes

33
Q

at what intensity should the pa be for 13-17?

A

moderate-vigorous intensity

34
Q

how many time per week should 13-17 do strengthen muscle and bones?

A

3 days a week

35
Q

what is the maximum electronic media time per day for 13-17 year olds?

A

2 hours

36
Q

what is the maximum electronic media time per day for 13-17 year olds?

A

2 hours

37
Q

older adults 65+ should do a range of pa that incorporates:

A
  • fitness
  • strength
  • balance
  • flexibility
38
Q

older adults should accumulate at least _____ minutes of _____ intensity activity on ________ days.

A
  • 30 minutes
  • moderate intensity
  • most, preferably all, days
39
Q

two strategies parents could use to encourage their children to be more active

A
  • matching screen time to active time

- completing family activities that involve pa e.g. walking the dog.

40
Q

two strategies teenagers could use to be more physically active

A
  • complete the park run every saturday.

- getting involved in local sporting clubs

41
Q

why is it important for older people (65+) to be physically active?

A
  • to protect them from lifestyle diseases such as a stroke

- increase mobility and them continuing to be mobile as they age.

42
Q

activities you would recommend for older adults

A
  • daily walks
  • cycling
  • swimming
  • golf/tennis
43
Q

strategies when implementing and evaluating PA plans to maximise movement opportunities.

A
  • maximising incidental PA e.g. walking from one classroom to another when the bell rings.
  • household chores and yard work in the garden
  • occupational physical activity e.g. physical demands of your job or activity during school time
  • active commuting e.g. walking, skating or riding to school or work
  • leisure-time pa - includes recreational pa such as lifestyle physical activity and structured sport or exercise for fitness.
44
Q

integral features of a personalised pa plan

A
  • set your goals
  • current physical activity level
  • establish your priorities
  • fitness testing
  • tailor to your interests
  • availability of time and resources
  • appropriate training methods
  • physical state performer
45
Q

what are the steps of a personal pa and fitness plan?

A
  • step 1: setting goals = follows ‘SMARTER’ acronym - Specific, Measurable, Acceptable, Realistic, Time phased, Exciting and Recorded
  • step 2: establishing your baseline physical activity levels - monitor progress to show improvement, establish a ‘baseline’ - starting point, e.g. blood pressure, daily steps
  • step 3: identifying opportunities to be active - choose appropriate activities to engage in, brainstorm strategies to minimise your sitting time
  • step 4: monitoring your progress - always use the same technique for measuring activity level, e.g. self report, fitness testing
  • step 5: comparing with the baseline data - compare the baseline levels, if activity increased - this is new baseline for future.

pe unit 2 (3 decks)

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