Guest Lecture: Glen Duncan Physical Activity and Exercise Health Services 100 Chapter 7 – Fitness: Physical Activity for Life
Guest Lecture: Glen Duncan Physical Activity Bodily movement produced by skeletal muscle contraction that increases energy expenditure above resting levels Exercise is a subset of PA that is planned, structured, repetitive, and purposive, with the goal of improving one or more components of physical fitness Measured using subjective and objective methods
Guest Lecture: Glen Duncan Physical Fitness Attribute that has a genetic component but is also sensitive to changes in type and amount of physical activity –Ability to perform muscular work satisfactorily –Ability to carry out daily tasks with vigor and alertness, without undue fatigue Includes cardiorespiratory endurance (CRF), muscular strength, muscular endurance, flexibility, and body composition –Implications for health, performance, and functionality
Guest Lecture: Glen Duncan BRFSS Prevalence Data – Physical Activity
Guest Lecture: Glen Duncan NHANES Prevalence Data Troiano et. al. Med Sci Sports Exerc 2008; 40:181-8.
Guest Lecture: Glen Duncan Specific Components of Exercise Prescription Frequency - how much –Days per week Intensity - how hard –Percent effort Time - how long –“Accumulation” of exercise minutes Other important features –Type - what kind Dynamic, large muscle group exercise CRF Resistance exercise muscular strength –Context – purpose Transportation, occupational, leisure-time, household
Guest Lecture: Glen Duncan How do you determine the intensity of exercise for CRF? Questionable RPE Ok calculate THRZ using APMHR Better calculate THRZ based on results of field tests or exercise tests Best calculate target VO 2 using VO 2 reserve –E.g. add 65% and 75% of the difference between resting and maximal VO 2 to resting VO 2 –Not very practical use heart rate reserve instead
Guest Lecture: Glen Duncan Karvonen Method Calculate THRZ using heart rate reserve 65-75% HRR = 65-75% VO 2 reserve –HR max = 190, HR rest = 70 –HRR = = *65%+70 = 148 b/min 120*75%+70 = 160 b/min THRR = b/min
Guest Lecture: Glen Duncan Exercise Prescription for CRF – Example 1 Purpose update and clarify the 1995 recommendations on the types and amounts of physical activity needed by healthy adults to improve and maintain health ACSM/AHA (2007) –“To promote and maintain health, all healthy adults aged 18-65yr need moderate-intensity aerobic (endurance) physical activity for a minimum of 30 min on five days each week or vigorous-intensity aerobic activity for a minimum of 20 min on three days each week”. –Combinations of moderate and vigorous intensity activity can be performed to meet recommendation –Every adult should perform activities that maintain or increase muscular strength and endurance, and flexibility, a minimum of two days each week
Guest Lecture: Glen Duncan Exercise Prescription for CRF – Example 2 Purpose to increase CRF Frequency: 5 days/week Intensity: 65-75% heart rate reserve Time: 30 min. per occasion Type: running program Manipulate F.I.T.T. to accommodate individual interests, population studied, and other important factors
Guest Lecture: Glen Duncan Exercise Prescription for Muscular Strength – Example 3 Purpose to increase muscular strength needed for activities of daily living Frequency: 2 days/week Intensity: 1 set each consisting of repetitions to (near) fatigue Time: 20 min. per occasion Type: dynamic resistance exercises (8-10 different exercises that target the major muscle groups) requiring full range of motion –Concentric and eccentric contractions through R.O.M. Manipulate F.I.T.T. to accommodate individual interests, population studied, and other important factors
Ecological Framework Guest Lecture: Glen Duncan
Obesogenic Environment Peters JC. Exerc Sport Sci Rev. 2006; 34:4-9 Figure 2. Environmental factors hypothesized to promote excess energy intake and reduced energy expenditure. Guest Lecture: Glen Duncan
Physical Activity vs. Physical Fitness Which is more important for: –health promotion? –disease prevention?