Chapter 1

What is physical activity according to WHO?

-any bodily movement produced by skeletal muscles that requires expenditure

What does the 24 hr movement guidelines include for 0-4 year olds?

-move
-sleep
-eat

Infants less than 1 year MOVE

-floor-based
-30 min of belly time

Infants less than 1 year SLEEP

14-17hrs- 0-3 mos.
12-16hrs- 4-11 mos.

Infants less than 1 year SIT

-not restrained for more than 1 hr
-no screen time
-reading encouraged

Toddler 1-2 MOVE

180 min. any intensity, energetic play

Toddler 1-2 SLEEP

11-14hrs

Toddler 1-2 SIT

-not restrained for more than 1 hr
-no screen time under 2, but >2 no more than 1 hour

Preschoolers 3-4 MOVE

180 min and 60 min of energetic play

Preschoolers 3-4 SLEEP

10-13 hr

Preschoolers 3-4 SIT

-no more than 1 hr at time
-no more than 1 hr screen time

24 What does the 24 hr movement guidelines include for 5-17 year olds?

-sweat
-step
-sleep
-sit

5-17 yr SWEAT

MVPA 60 min
muscle strength 3x/wk

5-17 yr STEP

light PA
several hours

5-17 yr SLEEP

9-11 hrs (5-13yr)
8-10 hrs (14-17yrs)

5-17 yr SIT

no more than 2 hr screen time

18-64 Physical Activity

-MVPA 150 min/week
-muscle strength 2x/week

18-64 Sleep

7-9 hrs

18-64 Sedentary behaviour

-8hrs, no more than 3hr screen time

65+ Physical Activity Guidelines

-MVPA 150/wk
-muscle strength 2x/wk

65+ sleep

7-8 hrs

65+ sedentary behaviour

-8 hrs
-

What is moderate physical activity?

-activity that makes you sweat a little, and breath harder
-RPE: 5-6
-VO2max: 50-70%

What is vigorous physical activity?

-activity that sweat a lot, and out of breath
-RPE: 7-8
-VO2max: >70%

What does RPE stand for?

rating of perceived exertion

What is the talk test?

-change in rate of ventilation
-vent. increases in linear manner and hits a threshold (lactate threshold)
-ability to voluntary talk is overridden by muscles bc they need oxygen and to remove CO2
-VO2max: 85%

What is physical fitness?

the ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure-time pursuits and meet unforeseen emergencies

What are the 2 components of physical fitness?

-health-related (muscular strength, muscular endurance, flexibility, body comp, cardiorespiratory endurance) and skill related (balance, agility, speed,, power, coordination, rxn time)

How are young children doing (3-5yrs)

-73% not meeting the physical activity guideline

How are children doing (5-17yrs)

-not meeting the 60 min needs, boys are more active than girls, younger more active than older, boys do more MVPA, similar light physical activity b/w the two

cycle graph?

No improvement with each cycle

Children 5-17 screen time

-girls spend less time on screen than boys
-girls spend more time on social media, boys on video games

24 hr movement guidelines children and youth?

-only 17.5% are meeting the requirements

ADULTS physical activity?

-MVPA went up from F to C
-sleep 73% meet guidelines

What is the PA report globally?

woman more active then men

What are the patterns of PA?

-6-10yrs: peak at lunch
-11-19: peak after school and lunch
-20-79: throughout day, weekday=weekend

Occupation and PA?

Low level occupation has highest MVPA- know they are sedentary so exercise outside of work

Physical fitness in adults and youth?

-cardiovascular fitness does not improve