P.E U2AOS1

physical activity (define/examples)

is any bodily movement requiring skeletal muscles that expands energy, it can include sport, play, exercise, lifestyle, activities, active transport, work and household chores.

incidental physical activity

any activity that builds up in small amounts during the day such as housework or walking for transport

define sport and play

SPORT = physical involvement in organised games or activities with a set of rules.

PLAY = to amuse oneself with recreational games or exercise.

2 types of physical activity

Structured = planned physical activity (sport/gym). Incidental = unstructured activity done throughout the day (walking instead of driving/using stairs instead of lift/gardening)

physical inactivity (define/health effects)

Undertaking insufficient physical activity to result in measurable health outcomes. This results in a higher risk of cardiovascular diseases, cancer, type 2 diabetes and osteoporosis.

sedentary behavior

the amount of time spent sitting/lying down or engaged in non-physical activity (examples of this include watching tv, reading, driving or activities that require less than 6 METS)

MET (explain)

know as metabolic equivalent levels that are used to estimate the intensity of an activity. For example, 2 METS is 2 x the energy at resting levels.

(examples = walking the dog is 3 METS / game of soccer is 10 METS.

MET level mesurements

• Sedentary <1.6 METs

• Low Intensity 1.7 – 2.9 METs,

• Moderate Intensity 3-6 METs,

• Vigorous Intensity 7+ METs

how to measure intensity

METs, HR (220 - age), talk test, rate of perceived exertion, breathing rate, V02 max

Evaluating a personal fitness plan

1. letting goals be S.M.A.T.E.R

2. Establishing baseline physical activity levels

3. Identify opportunities to be active

4. Monitor progress

5. compare with baseline level

domains of physical activity

leisure time, household, occupational, active transport

leisure time

DOMAIN OF PHYSICAL ACTIVITY

physical activity performed during recreational non-working time when a person can chose what they want to do in spare time.

household

DOMAIN OF PHYSICAL ACTIVITY

physical activity that occurs during chores that are occur during chores that are carried out around the house (vacuuming, gardening, mowing the lawns)

occupational

DOMAIN OF PHYSICAL ACTIVITY

physical activity that occurs as part of work/occupation. Some jobs are more active (gardener, cleaner, PT) some are not (desk jobs, bus drivers)

active transport

DOMAIN OF PHYSICAL ACTIVITY

physical activity that results in travelling to specific destinations

dimensions of physical activity

(F.I.T.T) frequency = how many times, intensity = how hard the body is working, time = how long its being performed, type = what’s the type

physical benefits of regular physical activity (6)

• improved cardiovascular physical activity

• improved muscular strength and endurance

• improved resistance to fatigue

• improved flexibility

• improved bone development

• greater lean body mass and less fat

social benefits of regular physical activity (7)

• increased enjoyment of physical activity

• improved self-concept

• improved quality of life

• enhanced engagement

• increased sense of belonging

• decreased social isolation

• enhanced social networks

mental benefits of regular physical activity (4)

• better self-esteem

• lower anxiety

• improved quality of sleep

• improved brain function

emotional benefits of regular physical activity (3)

• boosts mood

• vital energy flow

• more emotionally secure and relaxed.

risks of inactivity and sedentary behavior

• type 2 diabetes

• obesity

• hyper tension

• high cholesterol

type 2 diabetes

results in too much sugar in the blood, this occurs because the body is unable to produce insulin properly.

obesity

having a high BMI and having the inability to regulate a healthy weight.

medical conditions associated can be pulmonary diseases, sleep apnea, liver disease, strokes and cancer.

hypertension

when the pressure in the blood vessels is too high or there is less elasticity in the blood vessels.

high cholesterol

when you have high cholesterol in your blood leading to a build up of plaque in the blood vessels.

infants and children APAG’s/SG

(birth to 5 years)

AUSTRALIAN PA GUIDELINES = supervised interactive floor-based play, the more the better.

At least 30 minutes of tummy time throughout the day including moving their arms and legs.

Reaching and grasping for objects.

SEDENTARY GUIDELINES = no more than 2 hours of sedentary behaviour excluding school work and work.

Reduce time sitting

young people APAG’s/SG

(5 to 17)

AUSTRALIAN PA GUIDELINES = 60 minutes of moderate to vigorous physical activity a day.

at least 3 days a week there should be bone and muscle strengthening activities.

SEDENTARY GUIDELINES = no more than 2 hours of sedentary behavior excluding school work and work.

Reduce time sitting

adults APAG’s/SG

(18 to 64)

AUSTRALIAN PA GUIDELINES = (each week) 2.5 to 5 hours of moderate-intensity physical activity.

1.25 to 2.5 hours of vigorous-intensity physical activity.

SEDENTARY GUIDELINES = no more than 2 hours of sedentary behaviour excluding school work and work.

Reduce time sitting

older adults APAG’s/SG

(65+)

AUSTRALIAN PA GUIDELINES = If you find 30 minutes a day difficult start with 10 minutes once or twice daily and slowly increase to 15 mins twice a day.

SEDENTARY GUIDELINES = no more than 2 hours of sedentary behavior excluding school work and work.

Reduce time sitting

measurement instruments (2 types/examples)

SUBJECTIVE = self-reports, proxy reports, recall instruments, diaries

OBJECTIVE = direct observation, pedometers (measures steps), accelerometers (steps in all directions and changes in velocity), digital tools, emerging technologies

pros and cons of subjective measures

• pros - more personal insights & cheaper

• cons - bias if people lie or overestimate and underestimate skills & may not work for young, older or mentally challenged people.

  (GOOD FOR LARGER GROUPS)

pros and cons of objective measures

• pros - more accurate and reliable & less pressure on those who struggle mentally.

• cons - expensive and may not be accessible for a larger population

  (GOOD FOR INDIVIDUALS NOT REALLY LARGE GROUPS)

how to chose measuring instruments

1. The purpose of the measurement

2. The no. of participants

3. The budget and costs

social influences on physical activity

• Family Support - partner, siblings, parents, (direct - cheering and coaching) and (indirect - fees, coaching, programs and equipment)

• Peer support

• Friend support

• Social Network access

• Community norms

• Cultural background

• socio-economic status

environmental influences on physical activity

• natural and built environment

• natural features = beaches, lakes and rivers

• available access to parks and facilities (ovals, gyms, recreation centers, swimming pools and aths tracks

• safety - crime rates, traffic, pollution, car parks

• Aesthetics or perceived quality of facilities

• community design and street connectivity

• public transport

enablers (define/examples)

factors that promote and encourage participation in physical activity.

• demographics - age, gender, education, income, marital status

• social - friends, family members, parents, schoolmates, collogues

• environment - access to facilities and equipment, location, weather and playing surfaces.

barriers (define/examples)

factors that block and limit physical activity.

• time constraints and competing roles

• health conditions (disease, injury, poor fitness)

• lack of self-efficacy

• lack of energy

• lack of social support

• body confidence/feeling self-conscious

• lack of access to facilities

• geographical location

• costs of programs

• weather

socio - ecological model

the model is characterised by multiple levels of influence.

The four levels are individual, social, environment and policy.

Explain the levels of the socio-ecological model

individual = age, beliefs, self-efficacy, barriers, education, sedentary behavior, diet.

social = social support, social/cultural norms, pet ownership, social isolation, parental/family physical activity.

environment = urban planning & active transport policies, topography, access to facilities, walking and cycling tracks, safety

YPAP model (explain and 3 factors)

The youth activity promotion model (YPAP) (1999) is a model created for physical activity promotion based on characteristics of children.

1. predisposing factors

2. enabling factors

3. reinforcing factors

Explain the 3 factors of the YPAP model

PREDISPOSING FACTORS = self efficacy, perceived competence, self—confidence, skill level, fitness level, enjoyment, beliefs, attitudes and motivations

ENABLING FACTORS = access to facilities and equipment (environmental) and physical fitness, body type and skill level (biological)

REINFORCING FACTORS = parental encouragement, barriers and enablers, beliefs systems, friend and family support, social influences, coaches/P.E teachers providing opportunities.

physical activity promotion

INDIVIDUAL APPROACHES = print - booklets, brochures and handouts. OR web based - twitter, Facebook, e-mail, SMS. OR counselling - gp, gym instructor, personal trainer and physiotherapist.

POPULATION BASED APPROACHES = environment - removing barriers, introducing new facilities and educational programs. OR policy - legislation, policies or mass media.

Intervention program questions

1. how effectively was the intervention delivered (process)

2. What were the short term and immediate effects (impact)

3. What were or are the long term effects (outcome)

Activity among Australia (males vs females // urban vs rural // different ages)

Males VS females = males generally report higher levels of physical activity than females. This trend can be attributed to factors like social norms, sports participation, and leisure activities.

Urban VS rural = urban people tend to be more active than those in rural areas. Cities often provide more access to recreational facilities, parks, and organized sports, whereas rural residents may have fewer opportunities for structured physical activity.

• Younger Australians (children and teenagers) typically engage in higher levels of physical activity through school sports and recreational activities.

• Adults (20-64 years) often see a decline due to lack of time and other commitments

• However at retirement there can be a slight increase due to more time, and ability to be active in leisure.

• Older Australians (65+ years) may engage in lower levels of physical activity due to mobility issues, health concerns, or lack of motivation, though many benefit from regular moderate activity for health maintenance.

% of max Heart Rates relevant to light, moderate, vigorous and maximal intensity.

• Light Intensity: 50-60% of max HR. Activities like casual walking, light yoga, or stretching.

• Moderate Intensity: 60-70% of max HR. Activities such as brisk walking, cycling, or recreational swimming.

• Vigorous Intensity: 70-85% of max HR. Activities including running, aerobics, or intense cycling.

• Maximal Intensity: 85% of max HR and above. High-intensity activities like sprinting, heavy lifting, or competitive sports.