Week 4
Table of Contents Week 1 – Pages 1 – 4 What is Physical Activity? Definitions and Recommendations
Week 2 – Pages 4 – 9 Physical Activity and Chronic Disease Understanding the Evidence
Week 3 – Pages 9 – 10 Understanding Physical Activity Correlates
Week 4 – Pages 10 – 15 Understanding Physical Activity Theories of Behaviour Change
Week 5 – Pages 15 – 18 Measuring Physical Activity
Week 6 – Pages 18 – 20 Sedentary Behaviour
Week 7 – Pages 20 – 23 Children’s Physical Activity and Sedentary Behaviour
Week 8 – Pages 23 – 27 Physical Activity and Older Adults
Week 9 – Pages 27 – 28 Gender Influences on Physical Activity
Week 10 – Pages 28 – 35 Promoting Physical Activity
HSE203 STUDY NOTES
WEEK 1 PHYSICAL ACTIVITY - Bodily movement that is produced by the contraction of skeletal muscles and that substantially (to a MET of 3.5 +) increases energy expenditure
INACTIVITY -
Lack of PA behaviour PA that does not increase EE to a MET of 3.5 Not enough PA being performed to meet guidelines Less intense PA may be performed (< 3.5 METS)
EXERCISE - Subset of PA - Planned, structured and repetitive bodily movement done to improve or maintain one or more components of physical fitness
SEDENTARY BEHAVIOUR -
Behaviours that require minimal amount of energy to perform (approx. 1-1.5 METs) Sitting/lying is dominant mode of posture Viewed as distinct to physical inactivity EG. TV viewing, driving, sitting at desk People can be physically active, but also highly sedentary
PHYSICAL ACTIVITY RECOMMENDATIONS PRE 1995 FITT FORMULA Frequency
3‐5 days/week
Intensity
Moderate to high
Time
20 – 60 mins
Type
Activity that uses large muscle groups, is rhythmical and aerobic in nature.
- Low levels of PA due to perceptions that people must engage in vigorous, continuous -
exercise to gain health benefits Purpose of recommendations wast to provide a “clear, concise, public health message” that would “encourage increased participation in PA” – Haskell et al., 2007
REVISED - Moderate levels of PA provided health benefits - Short bouts of activity may be ok (e.g. 10 mins) - Total amount of EE is important (200kcals/day – 1000kcals/day = approx. 30min/day of mod PA)
1996 -
Think of movement as an opportunity, not an inconvenience Be active every day in as many ways as you can Put together at least 30 mins of mod intensity PA on most, preferably all days If you can, also enjoy some regular vigorous exercise for extra health and fitness
SINCE 1996 -
Some PA is better than none There is no definitive optimal amount (range more appropriate) Resistance-training activities important for health Independent health consequences of SB
2014 PHYSICAL ACTIVITY
- Doing any PA is better than doing none. If you currently do no PA, start by doing -
some, and gradually build up to the recommended amount. Be active on most, preferably all days of week Accumulate 150-300 mins (2.5-5hrs) of mod intensity PA or 75-150mins (1.5-2.5hrs) of vigorous intensity PA, or an equivalent combination of the two each week Do muscle strengthening activities on at least 2 days each week
SEDENTARY BEHAVIOUR
- Minimise the amount of time spent in prolonged sitting - Break up long periods of sitting as often as possible
FITNESS VS HEPA RECOMMENDATIONS (2014)
MET EQUIVALENTS OF COMMON PA – LIGHT, MOD, VIG
Week 2 – Pages 4 – 9 Physical Activity and Chronic Disease Understanding the Evidence
Week 3 – Pages 9 – 10 Understanding Physical Activity Correlates
Week 4 – Pages 10 – 15 Understanding Physical Activity Theories of Behaviour Change
Week 5 – Pages 15 – 18 Measuring Physical Activity
Week 6 – Pages 18 – 20 Sedentary Behaviour
Week 7 – Pages 20 – 23 Children’s Physical Activity and Sedentary Behaviour
Week 8 – Pages 23 – 27 Physical Activity and Older Adults
Week 9 – Pages 27 – 28 Gender Influences on Physical Activity
Week 10 – Pages 28 – 35 Promoting Physical Activity
HSE203 STUDY NOTES
WEEK 1 PHYSICAL ACTIVITY - Bodily movement that is produced by the contraction of skeletal muscles and that substantially (to a MET of 3.5 +) increases energy expenditure
INACTIVITY -
Lack of PA behaviour PA that does not increase EE to a MET of 3.5 Not enough PA being performed to meet guidelines Less intense PA may be performed (< 3.5 METS)
EXERCISE - Subset of PA - Planned, structured and repetitive bodily movement done to improve or maintain one or more components of physical fitness
SEDENTARY BEHAVIOUR -
Behaviours that require minimal amount of energy to perform (approx. 1-1.5 METs) Sitting/lying is dominant mode of posture Viewed as distinct to physical inactivity EG. TV viewing, driving, sitting at desk People can be physically active, but also highly sedentary
PHYSICAL ACTIVITY RECOMMENDATIONS PRE 1995 FITT FORMULA Frequency
3‐5 days/week
Intensity
Moderate to high
Time
20 – 60 mins
Type
Activity that uses large muscle groups, is rhythmical and aerobic in nature.
- Low levels of PA due to perceptions that people must engage in vigorous, continuous -
exercise to gain health benefits Purpose of recommendations wast to provide a “clear, concise, public health message” that would “encourage increased participation in PA” – Haskell et al., 2007
REVISED - Moderate levels of PA provided health benefits - Short bouts of activity may be ok (e.g. 10 mins) - Total amount of EE is important (200kcals/day – 1000kcals/day = approx. 30min/day of mod PA)
1996 -
Think of movement as an opportunity, not an inconvenience Be active every day in as many ways as you can Put together at least 30 mins of mod intensity PA on most, preferably all days If you can, also enjoy some regular vigorous exercise for extra health and fitness
SINCE 1996 -
Some PA is better than none There is no definitive optimal amount (range more appropriate) Resistance-training activities important for health Independent health consequences of SB
2014 PHYSICAL ACTIVITY
- Doing any PA is better than doing none. If you currently do no PA, start by doing -
some, and gradually build up to the recommended amount. Be active on most, preferably all days of week Accumulate 150-300 mins (2.5-5hrs) of mod intensity PA or 75-150mins (1.5-2.5hrs) of vigorous intensity PA, or an equivalent combination of the two each week Do muscle strengthening activities on at least 2 days each week
SEDENTARY BEHAVIOUR
- Minimise the amount of time spent in prolonged sitting - Break up long periods of sitting as often as possible
FITNESS VS HEPA RECOMMENDATIONS (2014)
MET EQUIVALENTS OF COMMON PA – LIGHT, MOD, VIG
