The Nature of Physical Activity

Unit 2 Outcome 2

• Students should be able to collect and analyse data related to individual and population levels of participation in physical activity, and sedentary behaviour, and create and implement strategies that promote adherence to the National Physical Activity Guidelines.

Key Knowledge• The concepts of physical activity, inactivity and sedentary behaviour• Physical, social and mental health benefits of regular participation in

physical activity• The increased health risks associated with being physically inactive,

including Type 2 diabetes, obesity, cardiovascular disease, hypertension and high cholesterol levels

• The dimensions of the Australian National Physical Activity Guidelines for all stages of the Lifespan

• Current levels of physical activity and sedentary behaviour in Australia• Factors (demographic, social and environmental) facilitating participation in

physical activity such as age, sex, peers, family, geographic location, physical environment and socioeconomic status

• Barriers (demographic, social and environmental) to participation in physical activity for population groups such as males and females, indigenous Australians, people with a disability, rural/urban, the aged, adolescence and youth, cultural and the overweight/obese.

Key Skills• Define the concepts of physical activity, inactivity and sedentary behaviours• Participate in a variety of activities, and collect and analyse information

related to the health benefits (physical, social, emotional) of physical activity

• Identify the consequences of physical inactivity and sedentary behaviour• Describe the National Physical Activity Guidelines across the lifespan and

assess adherence to the Guidelines• Collect, analyse and interpret data relating to the current levels of physical

activity and sedentary behaviour in Australia• Investigate and identify factors that influence an individual’s participation in

physical activity across the lifespan• In an ethically sound manner, collect and analyse primary data related to

perceived barriers to participation in physical activity• Create and implement a program that encourages compliance with the

National Physical Activity Guidelines for a given age group.

Assessment Tasks

1. Multiple Choice and Short Answer Test1. Coving all aspects of theory covered in class2. 100% of Grade

2. Physical Activity Program encouraging compliance with the NPAG

1. S/N task

Overview

• Concepts of exercise• Domains and dimensions of physical activity• Benefits of Physical activity

The Nature of Physical Activity (PA)• Physical Activity is any

bodily movement produced by skeletal muscles resulting in energy expenditure (expressed in Kilocalories)

• A kilocalorie is the

amount of heat required to raise the temperature of 1kg of water by 1° C.

Food in your bag…

Sedentary Behaviour

• Is behaviour associated with sitting or lying down

• Including activities such as– Watching TV– Working/playing on the

computer or video games– Driving or sitting on the

bus or tram– Studying, reading

Regular Physical Activity

Inactivity• Not engaging in any regular

pattern of PA beyond daily activities

• Lack of physical activity behaviour

Sedentary behaviour• When people are physically

inactive they are engaging in sedentary behaviours.

• Watching TV• Commuting by car

The Nature of Physical Activity (PA)

• Physical Activity encompasses two different branches– Structured/planned

activities• Often used purposefully

to maintain physical fitness

– Incidental PA• The primary objective is

not to be physically active (Walking the shops)

Definition of Fitness

1. Come up with your own definition of fitness2. List and describe 3 reasons why individuals

may have differential opinions regarding their definition of fitness.

Definitions of fitness

• “Keeping mentally, physically and emotionally healthy by various forms of exercise and activities”

• The ability to perform certain tasks and exercises

• ‘Having a healthy physical and mental state’

Physical Fitness

• The body’s ability to function efficiently and effectively

• An indicator of a persons physical activity level

• Generally, a person’s resting heart rate is a good indicator of physical fitness, the lower the better.

Regular Physical Activity

• How active should we be? What does ‘regular PA’ mean?

• Depends on the age of the person• Depends if they’re overweight or obese• Depends on their fitness level• Health conditions

National Physical Activity Guidelines

• A government framework describing the required frequency, intensity, duration and types of activities different groups of people should participate in on a weekly basis.

• Groups• Infants (0-5)– Children (5 - 12)– Youth (12 – 18)– Adults (19 – 55)– Older Adults

Dimensions of PA

• 4 Key dimensions:– Frequency– Intensity– Duration (Time)– Type

In your groups, discuss and report back to the group on1. Describe what the dimension means in terms of PA2. How each dimension can be measured.

Activity Type Lifestyle PA

EG: gardening, occupational activity, social activity, school sport/PE, shopping

Active aerobicEG: Boxing, walking, running, dancing, swimming

Active sports and recreationEG: team sports, athletics, rock climbing, swimming, paintball

Exercise for flexibilityEG: yoga, gymnastics, dancing, palates, zumba

Exercise for strength and muscular enduranceEG: gym/weights, ironman, field events, running/riding/swimming

Rest/inactivityEG: sleeping, tv, computer, school

Intensity

• Categories: Light, Moderate and Vigorous (Which are based on how much effort is required while engaging the the PA)

• Determining Intensity:– Talk Test– Target heart rates and estimated maximum heart

rate– Metabolic Equivalent Level (MET)

Talk Test

• If you can carry out conversation while exercising, you are considered to working at a light-moderate intensity

• If no conversation is possible, you are working at a vigorous intensity

Target heart rate and estimated maximum heart rate

• bpm• Measured either

electronically or manually

• Intensity determined by different zones

• Light = Below 50% of your maximum HR

• Moderate = Between 50 and 70% of your maximum HR

• Vigorous = Above 70% of max HR

Metabolic Equivalent Level (MET)

• 1.0 METs is considered to be a resting metabolic rate

• A MET of 4.0 is therefore an intensity 4 times higher than resting levels

• METs are based on the amount of O2 being consumed

Classification of Intensity

• Low• Moderate• Vigorous

Low Intensity PA

• Less than 3 METs• Walking, gardening,

housework, light stretching

Moderate intensity PA

• 3 -6 METs• HR between 50-70% of

Max HR• Brisk walking, golf

(pulling own buggy), recreational swimming, lifting weights, dancing

Vigorous Intensity PA

• 7 or more METs• Above 70% of Max HR• Race walking, running,

swimming laps, bike riding (above 16km/h), playing tennis (singles), circuit training

4 Domains of PALeisure time PA

EG: Occupational PA

EG: at work – builder, bricky, plumber, chef, daycare, PT, professional athletes

Active transport PAEG: Riding to work/school/shops

Household/gardening PAEG: cutting grass, painting house, cooking, cleaning,

vacuuming

Benefits of Physical Activity

• Physical • Social• Mental Health

• Come up with your own list of each…

Physical Benefits

• Reducing the risk of developing:– Cardiovascular disease– Type 2 diabetes– High Blood Pressure– Colon cancer and

possibly other cancers– Osteoporosis

Physical Benefits• Build and maintain healthy

bones and muscles• Improve posture• Achieve and maintain a healthy

body weight• Protect against musculoskeletal

injuries in children• Lower total blood cholesterol

and triglycerides, and increase HDL (good cholesterol) levels

• Keep older adults physically strong and better able to move about without falling or becoming tired

Social Benefits• Social reward of participating

in physical activity• Opportunity to make new

friends and strengthen existing relationships

• Provide opportunities for social interaction

• Help build community networks

• Reduce social isolation and exclusion

• Reduce workplace absence due to illness

• Increase independence in older people

Mental Health Benefits• Improved mood• Reduced incidence of

depression, anxiety and stress

• Improved self-esteem• Increased potential for

people with chronic disabling conditions to perform regular physical activity

• Improved sleep

Mental Health Benefits• Greater energy• More positive perceptions

of peoples self and identity• Improved cognitive

function:– There is evidence that PA

can promote some aspects of cognitive function such as memory, reasoning, problem solving and spatial awareness

– It can also prevent the degeneration of cognitive function in older adults