1concepts of physical fitness 6e presentation package for concepts of fitness and wellness 6e...

1Concepts of Physical Fitness 6e

Presentation Package for Presentation Package for Concepts of Fitness and Wellness 6eConcepts of Fitness and Wellness 6e

Section III: Concept 07Section III: Concept 07Lifestyle Physical Lifestyle Physical

ActivityActivity

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2 Concepts of Physical Fitness 6e

Physiological Changes Physiological Changes During Exercise During Exercise

Increased ventilation Increased ventilation Increased heart rate Increased heart rate Increased muscle Increased muscle

blood flowblood flow


Aerobic Metabolism Aerobic Metabolism (with oxygen)(with oxygen)

EfficientEfficient Unlimited energy Unlimited energy

supplysupply


Anaerobic Metabolism Anaerobic Metabolism (without (without

oxygen)oxygen)

InefficientInefficient Limited energyLimited energy

supplysupply Lactic acid Lactic acid

build-upbuild-up


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


The Physical Activity The Physical Activity ContinuumContinuum

Rest Max


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


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


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

walking = 6 METS = 6 kcal / kg / hourwalking = 6 METS = 6 kcal / kg / hour

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

10

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

11


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.

12


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

14


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

15


Occupational Physical Occupational Physical ActivityActivity

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

16


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

17


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.

18


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

19


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

20


FIT Formula for FIT Formula for Weight ControlWeight Control

daily daily

““moderate”moderate”

maximizemaximize

caloriccaloric

expenditureexpenditure

(30-60 min.)(30-60 min.)

21


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

22


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”

23


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.

24


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.

25


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

27


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

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1concepts of physical fitness 6e presentation package for concepts of fitness and wellness 6e...

Documents

concepts of physical

lifestyle physical activity

concepts of fitness

benefits of physical

fitness level slide

moderate activity

hour slide

kcal slide