week 1

Question 1

structure movement

Question 2

what is physical activity

Answer 2

definition by WHO: “Physical activity is defined as any bodily movement produced by skeletal muscles that requires energy expenditure

Question 3

sport is just a only a subset under physical activity

Question 4

do we only care our moverment for and we not only?

Answer 4

sleep, sit, movement all has thier different effort on health

Question 5

under age of 1 no screen time at all as recommended

Answer 5

have more time to movement

Question 6

modereate to vigoruous activity for tennagers 5-17 yo

Answer 6

60mins

Question 7

20-40yo is the miost important time to build body, good for longivity

Question 8

weight training for women

Question 9

adults recreational screen 3 hours

Question 10

how to measure ppl if they are reaching the activity standard

Answer 10

heart rate, breathe, sweating

Question 11

Moderate physical activity

Answer 11

Any activity that causes you to sweat a little and to
breathe harder
RPE(1-10): 5 to 6
% VO2max: 50 to 70%

Question 12

what is RPE

Answer 12

Rate of perceived exertion 感知用力强度

Question 13

what is talk test

Answer 13

if you’re exercising at a level where you can still speak comfortably, you’re likely in a moderate intensity zone, while if talking becomes difficult, you’re likely in a vigorous intensity zone.

Question 14

list of moderate physical activities and vigourous ones

Question 15

why we need moderate to vigourous movement?

Question 16

VO2max%

Answer 16

VO2max, or maximal oxygen uptake, is the maximum amount of oxygen that an individual can utilize during intense exercise.

Question 17

how do children and yputh doing in physical activity

Answer 17

boys more screen time, more vioroous activity

Question 18

adults doing pa

Answer 18

overall a bad situation

Question 19

global PA inactivity

Answer 19

lower income contury: more PA

Question 20

factors contributing to delince in fitness

Answer 20

workload, screen time
work from home.=lost of social, more screen time
availability access to PA. safety

Question 21

possible solutions increasing PA

Answer 21

schools, gov policies+monitor: decrease screen time, manditory PA time
city sctructure: more walking/bikeing

Question 22

as a dietitian, only tell your clients in nutritional terms ONLY, do not tell them anything in weight training for example unless you are paid and are a certainfied kineslolgist

Question 23

every small bit helps, start your client in very small steps,

Question 24

the 24 hour movement guideline of children from 0-4yo

Answer 24

move, sleep, sit

Question 25

movement guideline for infants(less than 1 year)

Answer 25

being physically active several times in a varieties of ways, particularly through through interactive floor-based play: more is better. For those not yet mobile, this includes at least 30 minutes of tummy time soeard throughtout the day

Question 26

how long time of tummy time is recommended for infants who doesn't have the ability to move yet?

Answer 26

30mins/day while awake

Question 27

movement guideline for toddlers

Answer 27

at 180 mins spent in a variety of physical activities ar any intensity, inculding energrtic play,spread throughout the day: more is better

Question 28

for how long time of movement is recommended for toddlers

Answer 28

180mins more is better

Question 29

movement guideline for preschoolers

Answer 29

at least 180 mins in a varity of physical activities spread throughoiut the day, of which at least 60 mins of energetic play : more is better

Question 30

sit guideline for infants

Answer 30

1. not being restained for more tan 1 hour at a time 2. no screen time recommended 3. when sedentary, engaging in pursuits such as reading and storytelling

Question 31

sit guideline for toddlers

Answer 31

1. not being restrained for more than 1 hour at a time or extened periods 2. for under 2yo, no screen time is recommended: less is better 3. reading or storyingtelling while sitting is recommended

Question 32

sitting guideline for preschoolers

Answer 32

1. not sitting more than 1 hour at a time or sitting for extended period 2. screen time should no more than 1 hour: less is better 3. reading/storytelling

Question 33

general guideline for 5-17 yo

Answer 33

high level of physical activity, low level ofs of sedentary behaviour and sufficient sleep

Question 34

what should a healthy 24 hours include for 5-17yo

Answer 34

sweat, step, sleep and sit

Question 35

for how long time of MVPA should a teenager age 5-17 yo have

Answer 35

at least 60 mins per day

Question 36

how many times of vigerous PA or muscle/bone strengthening activities should be incorporated for teenagers 5-17 yo?

Answer 36

at least 3 times a week

Question 37

what is light physical activity for 5-17 yo

Answer 37

sevevral hours of variety of structrual or unstructrued PA

Question 38

sleep for 5-13yo

Answer 38

uninterruupted 9-11 hours for 5-13

Question 39

sleep for 14-17 yo

Answer 39

8-10 hours

Question 40

sedentary behaviour for 5-17 yo

Answer 40

limitted sitting for extended periods no more than 2h recreational screen time

Question 41

general suggestions for 5-17yo to get healither

Answer 41

sufficient sleep, trading indoor time for outdoor time, replacing sedentary behavior and light PA to additional MVPA

Question 42

health benifits for adults following the 24-hour guideline

Answer 42

1. lower risk of mortality, CVD, chronic diseases 2. impreved bone health cognition,quality of life and physical function

Question 43

physical activity guideline for adults 18-64 yo

Answer 43

1. MVPA: accumulation of at least 150 mins per week 2. muscle strengthening activities using major muscle groups at least twice a week

Question 44

how much of MVPA should adults do?

Answer 44

an accumulation of at least 150 mins a week

Question 45

how many times of muscle strengthening activity should adults do

Answer 45

majour muscles groups at least 2 times a week

Question 46

sedentary behavior guideline for adults

Answer 46

limiting sedentary time to 8 hours: more specifically: no more than 3 hours of recreational screen time breaking up long periods of sitting as often as possible

Question 47

physical activity guideline for 65+

Answer 47

1. MVPA: accumulation of at least 150 mins per week 2. muscle strengthening activities at least 2 times a week 3. add physical activities that challenges balance 4. several hours of light physical activities including standing

Question 48

what should 65+ yo add to their physical activity?

Answer 48

PA that challenges their balance

Question 49

sleep hours for 65+

Answer 49

7-8 hours

Question 50

sedentary behavior for 65+

Answer 50

limiting sedentary time to 8h or less, 3- hours of recreational screen time breaking up long periods of sitting