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1Concepts of Physical Fitness 6e
Presentation Package for Presentation Package for Concepts of Fitness and Wellness 6eConcepts of Fitness and Wellness 6e
InefficientInefficient Limited energyLimited energy
supplysupply Lactic acid Lactic acid
build-upbuild-up
5 Concepts of Physical Fitness 6e
Exercise ContinuumExercise Continuum
REST
VERY LIGHT
1 2
3 4
5 6
7 8
9 1
0 11
12
+
LIGHT
MODERATE
HARD
VERY HARD
MAXIMUM
METSInte
nsit
y of
Exe
rcis
e
Aer
obic
An
aero
bic
6 Concepts of Physical Fitness 6e
The Physical Activity The Physical Activity ContinuumContinuum
Rest Max
7 Concepts of Physical Fitness 6e
What is a MET?What is a MET?
1 MET = resting energy expenditure1 MET = resting energy expenditure 1 MET = 3.5 ml O1 MET = 3.5 ml O22 / kg / min / kg / min 1 MET = 1 kcal / kg / hour1 MET = 1 kcal / kg / hour
8 Concepts of Physical Fitness 6e
Range of Intensities for Range of Intensities for Lifestyle Physical ActivityLifestyle Physical Activity
Activity Level MET Level ExampleRest 1 RestingVery Light 2 - 2.5 TypingLight 2.5 - 4 2/3 Normal WalkModerate 4 2/3 - 7 Brisk WalkHard 7 - 10 Run 5 mphVery Hard 10 - 12 Run 8.5 mphMaximum 12+ Run 10 mph
See “On the Web” 07-2to see how ranges vary by fitness level
9 Concepts of Physical Fitness 6e
Sample Calculations Sample Calculations with METSwith METS
Estimate of calories burned from 1 Estimate of calories burned from 1 hour of brisk walking in a 150 pound hour of brisk walking in a 150 pound (70 kg) person(70 kg) person
6 kcal / kg / hour x 70 kg = 420 kcal/hour6 kcal / kg / hour x 70 kg = 420 kcal/hour
See “On the Web” 07-7
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Concepts of Physical Fitness 6e
Estimating Energy Expenditure Estimating Energy Expenditure from other Activitiesfrom other Activities
MET values have been MET values have been estimated for most other estimated for most other forms of activity.forms of activity.
Household and gardening Household and gardening tasks can have MET values tasks can have MET values ranging from 3-5 METS. ranging from 3-5 METS. They can contribute to an They can contribute to an active and healthy lifestyle active and healthy lifestyle and promote weight and promote weight controlcontrol
See Compendium of Physical Activity Web site at:See Compendium of Physical Activity Web site at:http://prevention.sph.sc.edu/tools/compendium.htmhttp://prevention.sph.sc.edu/tools/compendium.htm
See examples in “On the Web” 07-9
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Concepts of Physical Fitness 6e
The Activity PyramidThe Activity Pyramid
Lifestyle activity is at the base of the pyramid
because it is something that everyone can do on a
regular basis.
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Concepts of Physical Fitness 6e
Advantages of Advantages of Lifestyle ActivityLifestyle Activity
Lifestyle activities can be integrated into your daily routine
See “On the Web” 07-4 for info on commuting
Comparison of Daily Comparison of Daily Activity PatternsActivity Patterns
0
2
4
6
8
10
0 2 4 6 8 10 12 14 16 18 20 22 24
Noon-time jog
Walk to bus
stop
After-dinner
walk
Time (hours)
SedentaryLifestyle ExerciseLeisure-Time Exercise
ME
T le
vel
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Concepts of Physical Fitness 6e
Try Taking the Stairs!Try Taking the Stairs!
A great way to increase daily energy expenditure A great way to increase daily energy expenditure is by taking the stairs instead of the elevator (or is by taking the stairs instead of the elevator (or just going up and down the stairs several times just going up and down the stairs several times during the day for quick breaks). during the day for quick breaks).
The estimated energy expenditure required to go The estimated energy expenditure required to go up and down 1 staircase (15 stairs) is ~ .022 up and down 1 staircase (15 stairs) is ~ .022 kcal/lb (.0015kcal/lb/stair)kcal/lb (.0015kcal/lb/stair)
Example calculation: Example calculation: – Going up and down 4 flights of stair: Going up and down 4 flights of stair: 120 stairs120 stairs
» 150 lb person: .0015 kcal/lb/stair x 150 lb x 120 stairs = 27 150 lb person: .0015 kcal/lb/stair x 150 lb x 120 stairs = 27 kcalkcal
» 200 lb person: .0015 kcal/lb/stair x 200 lb x 120 stairs = 36 200 lb person: .0015 kcal/lb/stair x 200 lb x 120 stairs = 36 kcalkcal
In a famous study, bus In a famous study, bus conductors who conductors who regularly regularly climbed stairsclimbed stairs to collect to collect tickets from passengers tickets from passengers had lower rates of dying had lower rates of dying than the more sedentary than the more sedentary bus drivers after bus drivers after controlling for other risk controlling for other risk factorsfactors
Walking up and down the stairs made a significant difference in health risks
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Concepts of Physical Fitness 6e
Health Benefits from Health Benefits from Moderate ActivityModerate Activity
The majority of the benefits of physical activity can be attained with moderate activity
See “On the Web” 07-5
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Concepts of Physical Fitness 6e
General Physical Activity General Physical Activity RecommendationsRecommendations
“ “EveryEvery U.S. adult should accumulate U.S. adult should accumulate 30 minutes or more of moderate-30 minutes or more of moderate-intensity physical activity on most, intensity physical activity on most, preferably all, days of the week”.preferably all, days of the week”.Surgeon General’s Report on Physical Activity and HealthSurgeon General’s Report on Physical Activity and Health
The level of activity recommended in this guideline can be achieved by incorporating lifestyle physical activity throughout the day.
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Concepts of Physical Fitness 6e
FIT Formula for Lifestyle FIT Formula for Lifestyle Physical ActivityPhysical Activity
Most days of Most days of the weekthe week
• Equal to brisk Equal to brisk walkingwalking
• About 150 About 150 kcalkcal
• 3-5 METS3-5 METS
Accumulate Accumulate 30 minutes30 minutes
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Concepts of Physical Fitness 6e
Examples of Lifestyle ActivitiesExamples of Lifestyle Activities
Washing or waxing a carWashing or waxing a car Washing windows or floorsWashing windows or floors GardeningGardening Wheeling self in wheelchairWheeling self in wheelchair Social dancingSocial dancing Pushing a strollerPushing a stroller Raking leavesRaking leaves WalkingWalking
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Concepts of Physical Fitness 6e
FIT Formula for FIT Formula for Weight ControlWeight Control
daily daily
““moderate”moderate”
maximizemaximize
caloriccaloric
expenditureexpenditure
(30-60 min.)(30-60 min.)
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Concepts of Physical Fitness 6e
Myth of the “Fat Burning Myth of the “Fat Burning Zone” for ExerciseZone” for Exercise
Moderate activity is Moderate activity is recommended recommended because people can because people can perform it for a perform it for a longer period of timelonger period of time. .
Shorter bouts of Shorter bouts of activity burn calories activity burn calories (I.e. fat) at a faster (I.e. fat) at a faster rate but most people rate but most people can’t do enough to can’t do enough to benefitbenefit
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Concepts of Physical Fitness 6e
How to Add Activity into How to Add Activity into Your Daily LifestyleYour Daily Lifestyle
Lab 7aInfo
Park farther away in parking lotPark farther away in parking lot Walk/bike to the store Walk/bike to the store Walk breaks at workWalk breaks at work Take stairs instead of elevatorsTake stairs instead of elevators Add in Yardwork Add in Yardwork Count Housework as “activity”Count Housework as “activity”
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Concepts of Physical Fitness 6e
PedometersPedometers
Pedometers Pedometers provide a great provide a great way to remind you way to remind you to get more to get more lifestyle physical lifestyle physical activity in your activity in your day.day.
See “On the Web” 07-6 for information on pedometers to track activity
Walk for Life Inc. New Lifestyles Inc.
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Concepts of Physical Fitness 6e
How Many Steps is Enough? How Many Steps is Enough?
Table 6. Target Zones for Pedometer Step Counts in Healthy Adults
CategorySteps / day
Sedentary < 5000
Low active 5000-7500
Somewhat active 7500-9999
Active 10,000-12,500
Very Active > 12,500+
Based on values from Tudor-Locke, 2004.
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Concepts of Physical Fitness 6e
Web ResourcesWeb Resources
“On the Web” pages for Concept
Online Learning Center
26Concepts of Physical Fitness 6e
Supplemental GraphicsSupplemental Graphics
Lab informationLab information
Created by:Gregory J. Welk
Iowa State University
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Concepts of Physical Fitness 6e
Lab 7a InformationLab 7a InformationPlanning and Logging Lifestyle ActivityPlanning and Logging Lifestyle Activity
Plan a variety of ways to get more Plan a variety of ways to get more lifestyle activity in your daylifestyle activity in your day
Use the Lifestyle Activity Log to Use the Lifestyle Activity Log to record the number of bouts of record the number of bouts of lifestyle activity you actually had on lifestyle activity you actually had on each dayeach day