How much physical activity is enough?

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How much physical activity is enough?
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CDC and ACSM

• Every U.S. adult should accumulate at least 30
  minutes of at least moderate-intensity physical
  activity on at least five days per week.

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What is meant by accumulation of 30 minutes?

• There is evidence that aerobic exercise can be
  beneficial even if it is accumulated in several
  shorter bouts of activity throughout the day.
• Ten-minute bouts seem to be of the minimal
  duration for results.

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How much energy should be expended?

• ACSM (1995) recommends minimal thresholds of 300
  calories per exercise session performed three
  days a week or 200 calories per exercise session
  performed four days per week.

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How hard should the activity be?

• Moderate levels are recommended for most people
  (health benefits).
• Vigorous levels are recommended for those who
  seek optimal gain.

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Intensity Levels

• lt 3 METS light
• strolling, slow stationary cycling, stretching,
  golf with a motorized cart, fishing (sitting),
  bowling, carpet sweeping, and riding a mower.

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Intensity Levels

• 4-6 METS moderate
• brisk walking, racquet sports, and mowing the
  lawn with a power mower.

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Intensity Levels

• gt 7 METS vigorous
• very brisk walking, walking uphill, jogging,
  relatively fast cycling, active involvement in
  many sports, mowing the lawn with a hand mower,
  performing aerobic dance.

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Do these guidelines replace the earlier ACSM
guidelines?

• No.
• The previous guidelines are for optimal
  development of fitness.
• The new guidelines are for minimal health benefit.

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Exercise

• planned, structured, and repetitive bodily
  movement done to improve or maintain one or more
  components of physical fitness.

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Physical activity

• has a broader meaning and refers to any bodily
  movement produced by skeletal muscles that
  results in energy expenditure.

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Recommendations for adult physical activity

• 1. Help those who are inactive to do something.
• Some physical activity is better than none at all.

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Recommendations for physical activity

• 2. Encourage beginners to start slowly and work
  to a higher level of physical activity.

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Recommendations for physical activity

• 3. Help all people to become aware of and follow
  the new lifetime activity recommendations.
• Professionals should strive to help every U.S.
  adult accumulate 30 minutes or more of
  moderate-intensity physical activity most days of
  a typical week.

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Recommendations for physical activity

• 4. If this does not deter from the previous
  recommendation, some vigorous activity every week
  should be recommended.

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Recommendations for physical activity

• 5. For those who need relatively high levels of
  physical fitness and others with special needs,
  the exercise prescription guidelines (FIT
  formula) is appropriate.
• For beginners, this technique must be used
  progressively.

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Recommendations for physical activity

• 6. In addition to the physical activity
  recommended above, some activity designed to
  build strength, muscular endurance, and
  flexibility should also be encouraged as part of
  a weekly activity program.

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Recommendations for physical activity

• 7. Some form of physical activity to expend
  calories should be recommended for fat
  maintenance and control.
• Either lifetime activity or FIT formula exercise
  will contribute to this goal.

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Physical Activity for Children and Youth

• ACSM - as a general rule, children tend to be
  more habitually active than adults and
  accordingly maintain adequate levels of physical
  fitness.

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Physical Activity for Children and Youth

• Nonetheless, healthy children should be
  encouraged to engage in physical activity on a
  regular basis.
• However, because children are anatomically,
  physiologically, and psychologically immature,
  special precautions should be applied when
  designing exercise programs.

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Physical Activity and Children Basic Concepts

• Concept
• Young animals, including humans, are inherently
  active.
• Implication
• Children will be active if given encouragement
  and opportunity.

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Physical Activity and Children Basic Concepts

• Concept
• Children are concrete rather than abstract
  thinkers.
• Implication
• Children are often unwilling to persist in
  activity if they see no concrete reason to do so.

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Physical Activity and Children Basic Concepts

• Concept
• The relationship between activity and fitness is
  small among children.
• Implication
• Children may receive little feedback (in terms of
  fitness benefits) for their efforts in some
  activities.

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Physical Activity and Children Basic Concepts

• Concept
• Childhood activity is often intermittent in
  nature.
• Implication
• Children will not likely do prolonged exercise
  without rest periods.

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Guidelines for Children

• Continuous, high-intensity activity is not
  recommended for children.
• Given what we know about effort benefit ratios
  and the developmental needs of children, such
  activity may actually decrease childrens
  motivation to participate in activity.

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Physical Activity and Children Basic Concepts

• Concept
• Total volume is a good indicator of childhood
  activity.
• Implication
• Given the opportunity, many children will perform
  relatively large volumes of intermittent physical
  activity.

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Guidelines for Children

• Children should be encouraged to perform
  high-volume, moderate intensity activity.
• Such activity can be accumulated in sporadic
  bouts during normal play.

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Physical Activity and Children Basic Concepts

• Concept
• Physical activity patterns vary with children of
  different developmental and ability levels.
• Implication
• Young children are not attracted to
  high-intensity exercise, but highly skilled older
  children may see its value for enhancing
  performance in sports.

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Guidelines for Children

• Lifestyle activities, such as walking to school
  or doing housework, should be encouraged.
• Involvement in such activities should be
  reinforced so that youngsters learn that all
  moderate activity is beneficial to good health.

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Guidelines for Children

• Students should be allowed to individualize their
  activity workload.
• Encourage children to do the best they can
  within the time limit.
• People dislike and fear experiences they perceive
  to be forced upon them from an external source.

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Guidelines for Children

• Long-term exercise habits are more likely to
  result when individuals are allowed to control
  the intensity and duration of their activity.

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Guidelines for Children

• Self-motivated teenagers who are interested in
  developing high-level fitness can benefit from
  continuous, higher intensity exercise.
• Supervision to assure that the activity is
  progressive and appropriate is important.

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Guidelines for Children

• Opportunities to learn basic motor skills and
  develop all parts of health-related physical
  fitness through appropriate, moderate-intensity
  activity should be included in the activity
  program.

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Guidelines for Children

• Activity without behavioral change is not enough.
• Children should begin developing behavioral
  skills that lead to lifetime activity.

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• Accumulation is the key word!

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• No less than two hours a day should be devoted
  to exercise
• Thomas Jefferson (1743-1826)

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• If the man who wrote the Declaration of
  Independence, was Secretary of State, and twice
  President could give it two hours, our children
  can give it ten or fifteen minutes.
• John F. Kennedy (1917-1963)

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Guidelines for Teenagers

• 1. All adolescents should be physically active
  daily, or nearly every day, as part of play,
  games, sports, work, transportation, recreation,
  physical education, or planned exercise, in the
  context of family, school, and community
  activities.

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Guidelines for Teenagers

• 2. For adolescents, 20 minutes of continuous
  MVPA three days per week is encouraged as part of
  the 30 to 60 minutes of daily activity.

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Guidelines for Teenagers

• The consensus is that adolescents, unlike
  preadolescent children, should participate in
  some continuous and vigorous activity.

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Purpose of Physical Education

• 1. Focus on physical activity that promotes
  lifelong adoption of healthy lifestyles.
• 2. This should involve a concepts-based approach
  in which students are not only active, but are
  cognitively challenged to learn how to start and
  maintain lifelong patterns of physical activity.

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Purpose of Physical Education

• 3. Skills and games should be taught, but only as
  avenues for achieving goal number one, and not as
  an end-all in themselves.
• 4. It is more important to teach activities that
  someone may choose to participate in for the rest
  of their lives than to focus on teaching details
  about sports that very few adults continue to
  play.

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Purpose of Physical Education

• 5. Students should also be taught how to be
  intelligent consumers of exercise information.

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Exercise Adherence

• Predisposing factors - things that make you want
  to exercise.
• Enabling factors - things that allow you to
  exercise.
• Reinforcing factors - things that provide
  encouragement.

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Predisposing factors

• Knowledge
• Beliefs
• Enjoyment
• No self-consciousness
• Self-confidence
• Self-motivation
• Previous exercise history

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Enabling factors

• Skill
• Physical fitness
• Facilities and equipment
• Type of exercise
• Self-monitoring ability

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Reinforcing Factors

• Family-spouse support
• Friend-peer support
• Successful experience
• Medical and expert support
• Media support

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Skill learning guidelines

• Start with general idea
• Avoid details
• Analyze performance
• Overlearn skills
• Allow time to relearn skills
• Mental practice may help
• Avoid practice in front of an audience

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Guidelines for success

• Avoid emphasis on winning
• Avoid comparisons to others
• Dont expect immediate results
• Use appropriate modifications
• Avoid emphasis on competition

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Dose Response Relationship
VOLUME
Benefit Performance Improvement
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Positive addiction

• Emotional adherence
• Good consequences
• Feels good
• Stress reliever
• Endorphins

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Planning for Physically Active Living

• Emphasize health goals
• Behavioral goals
• Exercise or activity goals - good for short term
  goals
• Outcome goals
• Fitness goals - not best for short-term goals.

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Steps in Exercise Planning

• 1. Clarify reasons for starting
• 2. Identify personal needs
• 3. Establish goals
• 4. Select activities that are for you
• 5. Write and try your weekly plan
• 6. Keep monthly records
• 7. Periodically evaluate and modify

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Goal setting guidelines

• Be realistic
• Focus on exercise
• Consider heredity
• Consider maintenance goals
• Set attainable lifestyle goals
• Put your goals in writing