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1Concepts of Physical Fitness 14e Section III: Concept 06 Lifestyle Physical Activity: Being Active in Diverse Environments Presentation Package for Concepts.

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Presentation on theme: "1Concepts of Physical Fitness 14e Section III: Concept 06 Lifestyle Physical Activity: Being Active in Diverse Environments Presentation Package for Concepts."— Presentation transcript:

1 1Concepts of Physical Fitness 14e Section III: Concept 06 Lifestyle Physical Activity: Being Active in Diverse Environments Presentation Package for Concepts of Physical Fitness 14e All rights reserved Moderate intensity physical activity done as a regular part of daily living has many health and wellness benefits.

2 2Concepts of Physical Fitness 14e Adopting an Active Lifestyle Lifestyle activities are the foundation of an active lifestyle. Lifestyle activities are the foundation of an active lifestyle. Lifestyle activities include activities of daily living and less intense sports and recreational activities. Lifestyle activities include activities of daily living and less intense sports and recreational activities. Should expend more energy than normally expended at rest. Should expend more energy than normally expended at rest.

3 3Concepts of Physical Fitness 14e The Activity Pyramid Lifestyle activity is at the base of the pyramid because it is something that everyone can do on a regular basis.

4 4Concepts of Physical Fitness 14e Examples of Lifestyle Activities Washing or waxing a car Washing or waxing a car Washing windows or floors Washing windows or floors Gardening Gardening Wheeling self in wheelchair Wheeling self in wheelchair Social dancing Social dancing Pushing a stroller Pushing a stroller Raking leaves Raking leaves Walking Walking

5 5Concepts of Physical Fitness 14e Advantages of Lifestyle Activity Lifestyle activities can be integrated into your daily routine. Lifestyle activities can be integrated into your daily routine. Relatively easy to perform, therefore they are popular among adults. Relatively easy to perform, therefore they are popular among adults. Promotes metabolic fitness. Promotes metabolic fitness. See Web06-8 for info on commuting

6 6Concepts of Physical Fitness 14e How to Add Activity into Your Daily Lifestyle Lab 6a Info Park farther away in parking lot Park farther away in parking lot Walk/bike to the store Walk/bike to the store Walk breaks at work Walk breaks at work Take stairs instead of elevators Take stairs instead of elevators Add in Yard work Add in Yard work Count Housework as “activity” Count Housework as “activity”

7 7Concepts of Physical Fitness 14e Occupational Physical Activity In a famous study, bus conductors who regularly climbed stairs to collect tickets from passengers had lower rates of dying than the more sedentary bus drivers after controlling for other risk factors. In a famous study, bus conductors who regularly climbed stairs to collect tickets from passengers had lower rates of dying than the more sedentary bus drivers after controlling for other risk factors. Web06-4 Walking up and down the stairs made a significant difference in health risks.

8 8Concepts of Physical Fitness 14e Try Taking the Stairs! A great way to increase daily energy expenditure is by taking the stairs instead of the elevator (or just going up and down the stairs several times during the day for quick breaks). A great way to increase daily energy expenditure is by taking the stairs instead of the elevator (or just going up and down the stairs several times during the day for quick breaks). The estimated energy expenditure required to go up and down 1 staircase (15 stairs) is ~.022 kcal/lb (.0015kcal/lb/stair) The estimated energy expenditure required to go up and down 1 staircase (15 stairs) is ~.022 kcal/lb (.0015kcal/lb/stair) Example calculation: Example calculation: Going up and down 4 flights of stair: 120 stairs Going up and down 4 flights of stair: 120 stairs 150 lb person:.0015 kcal/lb/stair x 150 lb x 120 stairs = 27 kcal 150 lb person:.0015 kcal/lb/stair x 150 lb x 120 stairs = 27 kcal 200 lb person:.0015 kcal/lb/stair x 200 lb x 120 stairs = 36 kcal 200 lb person:.0015 kcal/lb/stair x 200 lb x 120 stairs = 36 kcal

9 9Concepts of Physical Fitness 14e What is a MET? 1 MET = resting energy expenditure 1 MET = resting energy expenditure 1 MET = 3.5 ml O 2 / kg / min 1 MET = 3.5 ml O 2 / kg / min 1 MET = 1 kcal / kg / hour 1 MET = 1 kcal / kg / hour

10 10Concepts of Physical Fitness 14e Range of Intensities for Lifestyle Physical Activity See Web06-2 to see how ranges vary by fitness level

11 11Concepts of Physical Fitness 14e Exercise Continuum REST VERY LIGHT 1 2 3 4 5 6 7 8 9 10 11 12 + LIGHT MODERATE HARD VERY HARD MAXIMUM METS Intensity of Exercise Aerobic Anaerobic Web06-1

12 12Concepts of Physical Fitness 14e Sample Calculations with METS Estimate of calories burned from 1 hour of brisk walking in a 150 pound (70 kg) person Estimate of calories burned from 1 hour of brisk walking in a 150 pound (70 kg) person walking = 6 METS = 6 kcal / kg / hour 6 kcal / kg / hour x 70 kg = 420 kcal/hour Web06-5

13 13Concepts of Physical Fitness 14e Estimating Energy Expenditure from other Activities MET values have been estimated for most other forms of activity. MET values have been estimated for most other forms of activity. Household and gardening tasks can have MET values ranging from 3-5 METS. Household and gardening tasks can have MET values ranging from 3-5 METS. They can contribute to an active and healthy lifestyle and promote weight control. They can contribute to an active and healthy lifestyle and promote weight control. See Compendium of Physical Activity Web site at: http://prevention.sph.sc.edu/tools/compendium.htm

14 14Concepts of Physical Fitness 14e Wellness Benefits Reduction in disease risk and early death. Reduction in disease risk and early death. Take less time to go to sleep and sleep nearly an hour longer. Take less time to go to sleep and sleep nearly an hour longer. Functional limitations are much lower in moderately active people than in those who are sedentary. Functional limitations are much lower in moderately active people than in those who are sedentary. Enhances self-esteem. Enhances self-esteem. Lower incidence of depression and anxiety. Lower incidence of depression and anxiety.

15 Concepts of Physical Fitness 14e 15 How Much Lifestyle Physical Activity is Enough?

16 16Concepts of Physical Fitness 14e General Physical Activity Recommendations “Every U.S. adult should accumulate 30 minutes or more of moderate-intensity physical activity on most, preferably all, days of the week”. “Every U.S. adult should accumulate 30 minutes or more of moderate-intensity physical activity on most, preferably all, days of the week”. Surgeon 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.

17 17Concepts of Physical Fitness 14e FIT Formula for Lifestyle Physical Activity Threshold of Training Most days of the week Equal to brisk walking Equal to brisk walking About 150 kcal About 150 kcal 3-5 METS 3-5 METS 30 min or 3 10-min sessions/day

18 18Concepts of Physical Fitness 14e FIT Formula for Lifestyle PA Target Zone All or most days/wk Equal to brisk or fast walking Equal to brisk or fast walking 150-300 kcal/day 150-300 kcal/day 3.0-7 METS 3.0-7 METS Maximize caloric expenditure (30-60 min.; sessions of at least 10 min)

19 19Concepts of Physical Fitness 14e Comparison of Daily Activity Patterns 0 2 4 6 8 10024681012141618202224 Noon-time jog Walk to bus stop After-dinnerwalk Time (hours) Sedentary Lifestyle Exercise Leisure-Time Exercise MET level

20 20Concepts of Physical Fitness 14ePedometers Pedometers provide a great way to remind you to get more lifestyle physical activity in your day (self-monitoring). Pedometers provide a great way to remind you to get more lifestyle physical activity in your day (self-monitoring). Set step goals based on 1 week of baseline steps (average steps/day) Set step goals based on 1 week of baseline steps (average steps/day) Increase step count by 1,000 to 3,000 steps/day Increase step count by 1,000 to 3,000 steps/day 10,000 steps is NOT for everyone! 10,000 steps is NOT for everyone! Web07-6 for information on pedometers to track activity Walk 4 Life Inc. Walk 4 Life Inc. New Lifestyles Inc. New Lifestyles Inc.

21 21Concepts of Physical Fitness 14e How Many Steps is Enough? Activity Classification for Pedometer Step Counts in Healthy Adults Table 5, p. 104 CategorySteps / day Sedentary < 5000 Low active 5000-7500 Somewhat active 7500-9999 Active10,000-12,500 Very Active > 12,500+ Source: Based on values from Tudor-Locke, 2004.

22 22Concepts of Physical Fitness 14e Lifestyle PA & the Environment The sedentary nature of our society is due in part to environmental factors. The sedentary nature of our society is due in part to environmental factors. Changes in the environment can promote lifestyle physical activity. Changes in the environment can promote lifestyle physical activity. “built environment” “built environment” Active Living by Design (www.activelivingbydesign.org) - dedicated to promoting more active environments in society Active Living by Design (www.activelivingbydesign.org) - dedicated to promoting more active environments in societywww.activelivingbydesign.org Lab 6b Info

23 23Concepts of Physical Fitness 14e Lifestyle PA: Summary Many advantages to adopting an active lifestyle. Many advantages to adopting an active lifestyle. You can accumulate lifestyle physical activity throughout the day (10-min bouts) to meet the recommendations You can accumulate lifestyle physical activity throughout the day (10-min bouts) to meet the recommendations Many people use pedometers to self-monitor daily activity levels. Many people use pedometers to self-monitor daily activity levels. Changes in the environment can promote lifestyle physical activity Changes in the environment can promote lifestyle physical activity Also need to consider personal strategies. Also need to consider personal strategies.

24 24Concepts of Physical Fitness 14e Web Resources “On the Web”“On the Web” pages for Concept Online Learning Center

25 Concepts of Physical Fitness 14e 25 Supplemental Graphics Lab information

26 26Concepts of Physical Fitness 14e Lab 6a Information Planning and Self-Monitoring (Logging) Your Lifestyle Physical Activity Plan a variety of ways to get more lifestyle activity in your day. Plan a variety of ways to get more lifestyle activity in your day. Use the Lifestyle Activity Log to record the number of bouts of lifestyle activity you actually had on each day. Use the Lifestyle Activity Log to record the number of bouts of lifestyle activity you actually had on each day. Return to presentation

27 27Concepts of Physical Fitness 14e Lab 6b Information Evaluating Physical Activity Environments Use the community audit forms to conduct an evaluation of the walkability of your community and the availability of community resources for physical activity. Use the community audit forms to conduct an evaluation of the walkability of your community and the availability of community resources for physical activity. The walkability audit requires that you take a brief walk in your neighborhood to note key features in the environment that may help or hinder walking. The walkability audit requires that you take a brief walk in your neighborhood to note key features in the environment that may help or hinder walking. Requires evaluation of the quality of resources and programming available in your community. Requires evaluation of the quality of resources and programming available in your community. Return to presentation


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