1Concepts of Physical Fitness 6e Presentation Package for Concepts of Fitness and Wellness 6e Section III: Concept 07 Lifestyle Physical Activity All rights reserved

2Concepts of Physical Fitness 6e Physiological Changes During Exercise Increased ventilation Increased ventilation Increased heart rate Increased heart rate Increased muscle blood flow Increased muscle blood flow

3Concepts of Physical Fitness 6e Aerobic Metabolism (with oxygen) Efficient Efficient Unlimited energy supply Unlimited energy supply

4Concepts of Physical Fitness 6e Anaerobic Metabolism (without oxygen) Inefficient Inefficient Limited energy supply Limited energy supply Lactic acid build-up Lactic acid build-up

5Concepts of Physical Fitness 6e Exercise Continuum REST VERY LIGHT LIGHT MODERATE HARD VERY HARD MAXIMUM METS Intensity of Exercise Aerobic Anaerobic

6Concepts of Physical Fitness 6e The Physical Activity Continuum Rest Max

7Concepts of Physical Fitness 6e 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

8Concepts of Physical Fitness 6e Range of Intensities for Lifestyle Physical Activity See On the Web 07-2 to see how ranges vary by fitness level

9Concepts of Physical Fitness 6e 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 See On the Web 07-7

10Concepts of Physical Fitness 6e 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. They can contribute to an active and healthy lifestyle and promote weight control 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 See Compendium of Physical Activity Web site at: See Compendium of Physical Activity Web site at: See examples in On the Web 07-9

11Concepts of Physical Fitness 6e The Activity Pyramid Lifestyle activity is at the base of the pyramid because it is something that everyone can do on a regular basis.

12Concepts of Physical Fitness 6e Advantages of Lifestyle Activity Lifestyle activities can be integrated into your daily routine See On the Web 07-4 for info on commuting

Comparison of Daily Activity Patterns Noon-time jog Walk to bus stop After-dinner walk Time (hours) Sedentary Lifestyle Exercise Leisure-Time Exercise MET level

14Concepts of Physical Fitness 6e 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 »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

15Concepts of Physical Fitness 6e 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 Walking up and down the stairs made a significant difference in health risks

16Concepts of Physical Fitness 6e Health Benefits from Moderate Activity The majority of the benefits of physical activity can be attained with moderate activity See On the Web 07-5

17Concepts of Physical Fitness 6e 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 Generals 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.

18Concepts of Physical Fitness 6e FIT Formula for Lifestyle Physical Activity 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 Accumulate 30 minutes

19Concepts of Physical Fitness 6e 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

20Concepts of Physical Fitness 6e FIT Formula for Weight Control dailymoderatemaximizecaloricexpenditure (30-60 min.)

21Concepts of Physical Fitness 6e Myth of the Fat Burning Zone for Exercise Moderate activity is recommended because people can perform it for a longer period of time. Moderate activity is recommended because people can perform it for a longer period of time. Shorter bouts of activity burn calories (I.e. fat) at a faster rate but most people cant do enough to benefit Shorter bouts of activity burn calories (I.e. fat) at a faster rate but most people cant do enough to benefit

22Concepts of Physical Fitness 6e How to Add Activity into Your Daily Lifestyle Lab 7a 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 Yardwork Add in Yardwork Count Housework as activity Count Housework as activity

23Concepts of Physical Fitness 6e Pedometers Pedometers provide a great way to remind you to get more lifestyle physical activity in your day. Pedometers provide a great way to remind you to get more lifestyle physical activity in your day. See On the Web 07-6 for information on pedometers to track activity Walk for Life Inc. New Lifestyles Inc.

24Concepts of Physical Fitness 6e How Many Steps is Enough? Table 6. Target Zones for Pedometer Step Counts in Healthy Adults Category Steps / day Sedentary< 5000 Low active Somewhat active Active10,000-12,500 Very Active> 12,500+ Based on values from Tudor-Locke, 2004.

25Concepts of Physical Fitness 6e Web Resources On the Web On the Web pages for Concept Online Learning Center

26Concepts of Physical Fitness 6e Supplemental Graphics Lab information Created by: Gregory J. Welk Iowa State University

27Concepts of Physical Fitness 6e Lab 7a Information Planning and Logging Lifestyle 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