unit 1 pe sac

Subjective methods

Subjective methods are self-reported measures of physical activity, where individuals recall or record their own activity levels. Recall surveys → Diaries/logbooks

✔ Can include perceptions like effort or intensity (e.g. perceived exertion)

Objective methods

Objective methods are direct measures of physical activity that use tools or devices to collect data without personal bias. Pedometers, Watches. Provide more accurate and reliable data than subjective methods

16yr old physical activity

AT LEAST 60 minutes of moderate to vigorous activities per day

16yr old vigorous activity

at least 3 days per week

16yr old strength related activites

at least 3 days a week

16yr old sedentary time

minimise and break up ong periods of sitting

16yr old sedentary recreational screentime

no more than 2hours per day

16yr old sleep

14-17 yrs 8-10 hours

define physical activity

Any bodily movement produced by skeletal muscles that requires energu expenditure

physical inactivity

not engaging in any regular physical activity beyond daily activities or lacking moderate- intensity activity

sedentary behaviour

the amount of time spent sittinf or lying down (excluding sleeping) involving very low eneergy expenditure

prevalance and trends

Pa levels have remained low or slightly declined over time. Prevalence: only about 20-25% of youth in australia are meeting the guidelines of 60 mins of exercise per day

leisure domain

physical activity performed during recreational, non-working spare time where participation is by choice.

household domain

physical activity performed while completing househould or gardening tasks.

occupational domain

physical activity performed as part of a person’s job or work duties.

active transport domain

any form of human powered transportation ysed to get to and from specific destinations

sociocultural factors

Sociocultural factors influencing physical activity include enablers and barriers to individual

physical activity such as gender, family, peers, socio-economic status (SES), community and

cultural norms.

family support

-providing oppurtunites to be active

playing with the young person

being an active role model

encouraging young person to be active

peer support

having someone to be active with can increase motivation, enjoyment, commitment, acess

environmental factors

where you live, location, infrastructure, weather, facilities

aerobic power

ability of he cardiovascular and respiratory systems to supply oxyegn for energy prodyction. continious training, interval training

muscular strenght

maximum force a msucle or group of muscles can produce in a single contraction. eg weight training

cognitive stratergies

increasing knowledge

being aware of risks

caring about consequences to others

comprehending benefits

behavioural stratergies

finding alternatives

enlisting social support

rewarding yourself

reminding yourself

cognitive and behavioural used

people who are not meeting physcial activity guidelines require mostly cognitive processes, while people who regularly meet the guidelines typically use mostly behavioural processes.

FMA definition

a movement assesment undertaken prior to participating in a personalised plan which aims to evaluate an individuals functional movement patterns, and can indirectly measure health related fitness components

informed consent

a facilitator should sit down with the client and explain the following:

• what the assessment will involve

• benefits of participating

• that they can withdraw consent and stop the assessment anytime

• risks of the assessment.

reasons for FMA

dentify movement limitations: Build a strong foundation: Establish a baseline:Monitor progress over time:Monitor progress over time:

Examples of FMA tests

• Squat / lunge

• Push (push-ups)

• Pull (rows/pull-ups)

• Core stability (planks)

• Flexibility (sit & reach, leg raise)

• Aerobic tests (shuttle run)

PA trends and prevalance

levels have remained low or sligtly decreased over time. only about 20-25 percent of australian youth meet the guidelines of 60 mins of exercise every day.

goals- specific Increase consistency of daily physical activity

S (Specific):
I will complete at least 60 minutes of moderate to vigorous physical activity every day, even on non-training days.

goals measurable-

I will Track minutes daily in my activity diary or on my appl ewatch

achievable

Add a 30-minute walk, jog, or home workout on lighter days.

relevant

Improves fitness, aligns with guidelines, and supports sports performance.

time

Achieve this every day for the next 2 weeks.

SMART GOALS SPECIFIC- sleep

I will get at least 8–9 hours of sleep each night.

measurable

Track sleep hours on my apple watch and wear it to bed

achieavable

Set a 10:30pm bedtime, limit phone use before bed.

relevant

Your diary shows 6–7 hours some nights, which affects energy and motivation.

time

Maintain this for 2 weeks.

emotional benefits of PA

improves self esteem and body image. boosts mood and emotional wellness. reduces feelings of anxiety and depressive symptoms.

spiritual benefits of PA

pa can help people find stillness and quiten their mind. activities such as yoga, meditation can fuel the soul. being mindful in nature can lower anxiety and depressive symptoms.

four components of the social ecological model

individual, social environment, physical, policy and organisational

individual

this incldudes demogra[hic and psychological factors such as age, sex, motivation, self efficacy, knowledge, skills, understanding and awareness. individual level stratergies focus on enhancing self efficacy, knowledge, skills, understanding and awareness.

Social environment

this refers to the formal and informal social climate and the support network and systems surrounding an individual such as family, friends, peers and teachers. social environment stratergies focus on formal and informal social climate and the support netweok adn systems surrounding an individual.

Physical environment

this includes the built and natural environments that can either enable or act as barriers to physical activity, such as footpaths, parks playgrounds, lighting and safety. The physical environment plays a huge roel in influencing physical activity behaviour, in terms of both the built and natural enviroments

Policy and organisational

these are laws, regulations, formal rules, informal rules or understandings that are dopted on a collective basis to guide individual and population

Sociocultural enablers and barriers to PA

are the social and cultural factors that influence a persons participation in physical activity. these include gender, family, peers, socio economic status, community and cultural norms

Enablers

factors that support and facilitate implementation, increase access to resources and encourage or support a person to participate in a sport or physical activity.

Examples of sociocultural enablers

family support, peer support, positive cultural norms, high socio economic status, gender support

Examples of barriers

lack of family support, lack of peer support, low socio economic status, gender stereotypes, restrictive culture.

Youth guidelines physical activity

At least 1 hour (60 min) of moderate to vigorous activity involving mainly aerobic activities per day. Vigorous activities should be incorporated at least 3 days per week

Youth guidelines strength

at least 3 days a week

youth guidelines: sedentary behaviour

minimise and break up long periods of sitting

youth guidelines: screentime

youth guidelines: screentime

youth guidelines: sleep

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physical benefits of PA

improved cardiovascular function, improved strength and endurance, resistance to fatigue, improved flexibility, bone development

social benefits of PA

interacting with others increases someones sense of connectiveness and community. socialising with friends, teammates, companions improves relationships and support.

mental benefits of PA

reduces symptoms of depression and anxiety. improves brain function/cognitive function adn facilitates neuroplasticity. aids cognitive processes and memory. improves sleep quality

emotional benefits of PA

improves self esteem and body image. boosts mood and emotional wellness. reduces feelings of anxiety and depressive symptoms.

spiritual benefits of PA

pa can help people find stillness and quiten their mind. activities such as yoga, meditation can fuel the soul. being mindful in nature can lower anxiety and depressive symptoms.

muscular strength

the peak force a muslce or group of muscles can produce in one contraction.

muscular strength improve by

improve by resistance training (heavy load low reps)

muscular strength factors

factors that affect: muscle fibre type, genetics, age.

muscular strength fitness test

30 second chair test

muscular endurance

the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time

muscular endurance used for

full body movement such as hiking

muscular endurance improved by

continious or fartlek training

muscular endurance factors

age, muscular strength, gender

msucular endurance fitness test

plankhold

flexibility

the range of motion around a joint

flexibilty used for

dyamic- afl when kicking a ball. static- holding a yoga stretch

flexibility factors

joint structure, age,gender

flexibility fitness test

sit and reach test

aerobic power

the ability of the respiratory, cardiovascular and muscular systems to take in, transport and utilise oxygen to produce energy.

aerobic power used for

endurance sports or actiivty such as walking jogging, bike riding

aerobic power improved by

meeting the national physical activity behaviour and reducing sedentary behaviour.

aerobic power factors

genetics, muscle fibre type, age

aerobic power fitness test

12 minute cooper run