Physical activity benefits are greatest for what type of people?
Sedentary to moderate has biggest benefits
To prevent weight gain you must exercise blank minutes a day. To prevent overweight to obese requires blank minutes a day.
60-90 minutes a day. 45-60 minutes a day.
How much exercise is enough?
>12.4 miles a week, > 20 flights of stairs, 150 minutes.
How much resistance muscle strengthening is enough?
2 days/week, 8-10 exercises, 8-12 reps.
Physical activity versus fitness
Activity is any bodily movement produced by skeletal muscles. Fitness is physical activity required to improve fitness; structured exercise.
Insufficient PA=? Inactivity=?
More than 10 mins a day but less than recommended. Inactivity<10 mins/week
1 MET (metabolic equivalent)=
3.5 mL O2/kg/min
In METs what is considered light, moderate, vigorous?
Light<3-6 METs, moderate is 3-6 METs, and vigorous >6 METs.
What are recommendations for Low, Moderate, and High risk patients? Is medical exam required prior to onset of exercise?
Low risk-not necessary. MD supervision not necessary. Moderate Risk: Moderate exercise-Not necessary. Vigorous exercise=med exam recommended. MD recommended for max test. High=Med exam and MD recommended for all exercise.