1Concepts of Physical Fitness 12e Presentation Package for Concepts of Physical Fitness 12e Section III: Concept 07 Lifestyle Physical Activity Created by: Gregory J. Welk Iowa State University All rights reserved

2Concepts of Physical Fitness 12e Physiological Changes During Exercise  Increased ventilation  Increased heart rate  Increased muscle blood flow

3Concepts of Physical Fitness 12e Aerobic Metabolism (with oxygen)  Efficient  Unlimited energy supply

4Concepts of Physical Fitness 12e Anaerobic Metabolism (without oxygen)  Inefficient  Limited energy supply  Lactic acid build-up See Web07-2

5Concepts of Physical Fitness 12e Exercise Continuum REST VERY LIGHT LIGHT MODERATE HARD VERY HARD MAXIMUM METS Intensity of Exercise Aerobic Anaerobic Web07-1

6Concepts of Physical Fitness 12e The Physical Activity Continuum Rest Max

7Concepts of Physical Fitness 12e What is a MET?  1 MET = resting energy expenditure  1 MET = 3.5 ml O 2 / kg / min  1 MET = 1 kcal / kg / hour

8Concepts of Physical Fitness 12e Range of Intensities for Lifestyle Physical Activity See Web07-3 to see how ranges vary by fitness level

9Concepts of Physical Fitness 12e Sample Calculations with METS  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 Web07-7

10Concepts of Physical Fitness 12e MET Values of Household and Gardening Activities  Shoveling = 4.69  Raking = 3.93  Mowing = 5.98  Vacuuming= 4.03  Sweeping = 3.98  Stacking = 4.02 Research at Cooper Institute for Aerobics Research Household and gardening tasks can contribute to your daily physical activity. See Web07-9 For more info.

11Concepts of Physical Fitness 12e 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 12e Advantages of Lifestyle Activity   Lifestyle activities can be integrated into your daily routine See Web07-4 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 12e Occupational Physical Activity  Bus conductors who climbed stairs to collect tickets from passengers had lower rates of dying than the more sedentary bus drivers Web07-5

15Concepts of Physical Fitness 12e Health Benefits from Moderate Activity The majority of the benefits of physical activity can be attained with moderate activity Web07-5

16Concepts of Physical Fitness 12e 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.

17Concepts of Physical Fitness 12e 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

18Concepts of Physical Fitness 12e Examples of Lifestyle Activities  Washing or waxing a car  Washing windows or floors  Gardening  Wheeling self in wheelchair  Social dancing  Pushing a stroller  Raking leaves  Walking

19Concepts of Physical Fitness 12e FIT Formula for Weight Control daily“moderate”maximizecaloricexpenditure (30-60 min.)

20Concepts of Physical Fitness 12e Myth of the “Fat Burning Zone” for Exercise  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 can’t do enough to benefit

21Concepts of Physical Fitness 12e How to Add Activity into Your Daily Lifestyle Lab 7a Info  Take stairs instead of elevators  Park farther away in parking lot  Walk/bike to the store  Walk breaks at work  Yardwork  Housework Web07-6 for information on pedometers to track activity

22Concepts of Physical Fitness 12e Web Resources “On the Web” “On the Web” pages for Concept Online Learning Center

23Concepts of Physical Fitness 12e Supplemental Graphics Lab information Created by: Gregory J. Welk Iowa State University

24Concepts of Physical Fitness 12e Lab 7a Information Planning and Logging Lifestyle Activity  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