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Health Promotion: Physical Activity and Exercise

Terms in this set (23)

Physical Activity
bodily movement that is produced by the contraction of skeletal muscles and that substantially increases energy expenditure
Exercise
planned, structure, and repetitive bodily movement performed to improve or maintain one or more components of physical fitness
Components of Fitness (4)
Aerobic
Muscle Strength
Flexibility
Balance
Sedentary Approaches to daily living
1. Take the elevator or escalator
2. Call on the telephone
3. Drive to lunch
4. Sit in a chair throughout a meeting
5. Park right next to your destination
6. Remain sedentary at your desk
7. Use the remote control for the T.V.
2008 Physical Activity Guidelines: Children and Adolescents
60 minutes of physical activity daily
2008 Physical Activity Guidelines: Adults
At least 150 minutes of moderate-intensity aerobic activity per week
2008 Physical Activity Guidelines: Older Adults
As active as their conditions allow balance
Health Impact of Physical activity (8) I(M+F),B, In(E+E+B), H
Improves mood and promotes a sense of well-being
Improves flexibility
Builds muscular strength
Increases endurance
Increases the efficiency of the heart
Increases bone density
Decreases risk for stroke
Helps with weight reduction
Populations with low rates of physical activity (6)
Women (multiple family obligations)
People with lower income and level of education
African and Hispanic Americans
Northeastern and southern United States
People with disabilities
People over age 75
Physical Activity in Adolescents: Social influences on adolescents
Active parental support
Encouragement from significant others
Level of activity in siblings
School: physical education
Adults: Determinants of physical activity (7)
Past program participation
Self-efficacy
Benefits
Barriers
Spouse support, peer support
Perceived available time
Access to facilities
Older Adults--Goals from physical activity
Improve health
Prevent disability and hospitalizations (fall risk)
Improve blood lipid profiles
Reduce body fat
Exercise and Health conditions: Cardiovascular--What are some benefits of exercise related to the cardiovascular system?
Increased HDL cholesterol
Decreased triglycerides
Decreased high blood pressure
Reduce the sensitivity of the myocardium to the effects of catecholamines
Exercise and Health conditions: Diabetes--What are some benefits of exercise for diabetic patients?
Increased insulin response
Increased glycemic control
Decreased mortality
Exercise and Health conditions: osteoporosis
Weight bearing exercise
Exercise and Health conditions: Low back pain
Graduated activity
Exercise and Health conditions
Immune function
Mental Health
Arthritis
How much exercise should you get?
Frequency:
Intensity:
Time:
Type:
Frequency: 3-5x/wk aerobic, 2-3 x/wk resistance
Intensity: Moderate to vigorous
Time: 20-60 min plus warm up and cool down
Type: Aerobic and resistance
Moderate Physical Activities
Walking briskly (about 3.5 miles per hour)
Hiking
Gardening/yard work
Dancing
Golf (walking and carrying clubs)
Bicycling (10 miles per hour)
Weight training (general light workout)
Vigorous Physical Activities
Running/jogging (5 mph)
Bicycling (> 10mph)
Swimming (freestyle laps)
Aerobics
Walking very fast (4.5 mph)
Heavy yard work, such as chopping wood
Weight lifting (vigorous effort)
Basketball (competitive)
Less pain, more gain explain...
What are some recommendations of less pain more gain?
Protective effects can be obtained at moderate levels of intensity
Recommendations:
Accumulate 30 min or more of moderate intensity on most days
Non-continuous OK
Burns 150-200 cal/day
All types can be applied to the daily total
Vigorous for shorter periods of time or less frequently
Determinants and interventions to promote exercise
Individual
Social
Environmental
Health Policy
What is the best exercise routine?
Whatever you like!
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