U2 PE exam

Define physical activity

Any bodily movement produced by skeletal muscles that requires energy expenditure

Define sport

Physical involvement in organised games or activities within an accepted set of rules

Define exercise

Activity that is planned, structured and repetitive to improve or maintain health and/or fitness (including training)

Define incidental physical activity

Any unplanned activity that builds up in small amounts during the day

eg: housework, walking around house

Define structured physical activity

Planned activity involving physical exertion

Define sedentary behaviour

the amount of time per day spent sitting or lying down (this does not include sleeping)

Define physical inactivity

a person undertaking ‘insufficient’ physical activity to achieve measureable health outcomes

• not engaging in any regular PA beyond daily activities

What are the domains of physical activity?

leisure, household/gardening, occupational/work, active transport

Leisure (as a type of incidental PA)

Spontaneous play with no set time, formal rules or defined playing area

eg: building a sandcastle, playing tag or chasey, juggling

Household/gardening (as a type of incidental PA)

Results in higher energy expenditure than being at rest

eg: sweeping, vaccuming, mowing, digging, mopping

Occupational/work (as a type of incidental PA)

Being active as part of your job

eg: removing trees, delivering mail by bicycle, carrying bricks on a building site

Active transport (as a type of incidental PA)

Any form of human powered transport to get to and from specific destinations that results in higher energy expenditure than at rest

eg: walking to the train station, non mechanised wheelchairing, riding a bicyle to school or work

What are the dimensions of physical activity?

Frequency, intensity (low, mod, vig), type, time

Frequency (as a dimension of PA)

The number of times a person engages in physical activity within a given time frame

• number of PA sessions or bouts during a day

Low intensity (as a dimension of PA)

Lightest catergory or activity in terms of percieved and actual exertion and energy expenditure

Moderate intensity (as a dimension of PA)

Generally consists of sustained rhythmic movements. Some exertion should be felt but stil able to carry out a conversation

Vigerous intensity (as a dimension of PA)

Participation at this level leads ro a substantial increase in heart and respiratory rates

Ways to measure intensity

talk test, RPE, %HR, METs

what is the talk test (way to measure intensity of PA)

if you can talk comfortably while being active, you are working at a light or moderate summary

what is RPE - percieved exertion (way to measure intensity of PA)

how hard you feel you are working based on how your body feels

What is %HR (way to measure intensity of PA)

A direct linear relationship between heart rate and activity intensity.

What is METs (way to measure intensity of PA)

measure the intensity of PA by comparing the energy you expend to the energy you use while sitting quietly

Type (as a dimension of PA)

• lifestyle/lifetime PA - daily PA performed most days of the week, eg: house hold chores, gardening, golf, etc

• Active/aerobic - jogging, cycling

• Active sports/recreation - soccer, tennis, basketball

• Flexibility - stretching, yoga

• Strength and muscular endurance - weight training, calisthenics

• Rest/inactivity - watching tv, reading

Time (as a dimension of PA)

duration of PA within a period of given time

What are the benefits of PA

physical, social, mental, emotional, spiritual

What is a physical benefit of PA?

• Improved strength and endurance: maintains mobility and independence and slowing the rate of functional decline, reduces lower back problems

• Resistance to fatigue: increased energy levels = increased ability to cope with stress and improved quality of life

What is a social benefit of PA?

• increase enjoyment of PA

• increases sense of belonging and attachment

• enhance social networks to buffer against stress and enhance coping

• decrease social isolation

• improve self concept

What is a mental benefit of PA?

• reduces symptoms of depression and anxiety

What is a emotional benefit of PA?

• allows one to be patient with themselves and others

• increases endorphines

• improves self concept

• improves body image

• improves quality of life

• improves sleep

• improves mood

• improves functioning of brain

What is a spiritual benefit of PA?

• finds stillness to quiet ones mind

• lowers anxiety and depression symptoms

• boosts immunity and overall well being

Define enablers

Factors that support and facilitate implemention, increase access to resources and encourage or support a person to participate in a sport or physical activity

What are sociocultural factors enabling physical activity at the individual level: gender

• research shows males are more active than females

• females characterised by low physical activity and higher times socialising

• Males characterised by high physical activity and higher time spent watching TV

What are sociocultural factors enabling physical activity at the individual level: SES (socioeconomic status)

• position of an individual or group on the socio economic scale

• factors: education, house hold income, work participation, area of residence

• Low SES groups = lower rates of participation in PA

What are sociocultural factors enabling physical activity at the individual level: self efficacy

• positive influence

• modifiable

• increases level of self efficiency to do physical activity reflects confidence in abilities to be active and exert control over your motivation

What are sociocultural factors enabling physical activity at the social level: family

• providing opportunities to be active

• playing with the young children

• providing financial support

• providing moral support

• transporting the young person

What are sociocultural factors enabling physical activity at the social level: peers

having someone to be active with increases one’s

• enjoyment

• motivation

• commitment

• access

• engagement

in physical activity

What are sociocultural factors enabling physical activity at the cultural level: CALD

culturally and linguistically diverse are underrepresented in sports

What are sociocultural factors enabling physical activity at the cultural level: ‘culture’

• the beliefs, behaviours, objects and other characteristics common to the members of a particular group or society

• through culture, people and groups define themselves, conform to society’s shared values and contribute

What are sociocultural factors enabling physical activity at the environmental/policy level: natural enviornment

• things like water (beaches, lakes, rivers), trees, grasslands, bushlands

• influences physical activity: where you live, location, terrain, infrastructure, weather

• provides aesthetically pleasing enviornments

What are sociocultural factors enabling physical activity at the environmental/policy level: built environment

• things like built or constructed environments

• influences physical activity: availability of facilities, accessability, community design and land use

natural vs built environment as an environmental/policy level of a sociocultural enabler of PA

natural is the natural environment like nature and built is anything contrsucted or man made

What are sociocultural factors enabling physical activity at the environmental/policy level: weather

• bad weather like rain decreases participation in physical activity for outside exercise

• good weather like sun and a decent temperature will increase participation in physical activity as the weather conditions are nice for outside exercise

What are sociocultural factors enabling physical activity at the environmental/policy level: supportive policy

• the provision of suitable physical activity programs within these facilities

• targets specific groups

• ensures people feel comfortable and safe

• eg: female only pools

What are sociocultural barriers of physical activity at an individual level

factors include:

• blue collar worker

• lack of time

• negative emotions about physical activity

• maternal depressive symptoms

• financial struggles

• worse health conditions

• stress

define sociocultural barriers

impedes implemention, use or access to physical activity

What are sociocultural barriers of physical activity social level

• not having someone to exercise with

• people who feel isolated due to age, location, culture, language differences

• not feeling safe to complete physical activity alone

• lack of social support

What are sociocultural barriers of physical activity cultural level: first nations

• first nations are at a higher risk of being physically inactive

• PA is not thought of in the same way as it is by many non indigenous australians

• importance of family and friends - many prefer to spend time with loved ones rather than exercising alone for personal benefits or health reasons

• mistrust and uncertainty created by colonisation

• experiences of racism

What are sociocultural barriers of physical activity at the environmental level

• lack of nearby destinations

• poor footpath provision = limits walking or running

• poor lighting = reduces safe after hours PA

• few green spaces

• safety concerns

• poor street care

define interference

an interpretation or observation made using our senses

define pattern

observable, repeated sequences represented by data

define trends

“bigger picture patterns'“ or overall patterns

• increasing

• decreasing

• constant

define outlier

values that are significantly different from others in the whole data body for an individual

define variable

factors or elements in studies that are subject to change

• independent variable: variables that are changed in the study

• dependent variables: variables that are being observed and measured in the study

define prevalence

how often a behaviour occurs in a population or subset

define bias

A source of untruthful data

• response bias = a psychological phenonmen that makes study participants answer in a way that makes them look/feel better

define infer

draw a logical conclusion or educated guess based on data, evidence, or observed patterns

define reactive

being more active in response to being aware their physical activity will be anaylsed

prevalence and trends population surveys info

• done every 4-5 years because they are expensive to run

• produces a lot of data that takes a significant amount of time to analyse

physical inactivity tend info

• ¼ or 25% of adults are meeting NPAG guidelines

• ¾ or 75% of adults are NOT meeting NPAG guidelines

heart disease

plaque builds up in the arteries → results in block of blood flow → can lead to a heart attack

type 2 diabetes

• type 1 is hereditary

• type 2 is lifestyle - often related to obesity

• type 2 puts stress on pancreas, resulting in insufficient insulin levels

over weight and obesity

• energy balance

• eating less and doing more activity = weight loss

• eating more and doing little to no PA = weight gain - obesity —> energy converted to fat

What does FITT stand for

F

I

T

T

What does the F stand for in FITT

frequency - active everyday

What does the I stand for in FITT

Intensity

moderate-vigerous level + several hours of light PA each day

What does first T stand for in FITT

Type

3x days per week of muscle and bone strengthening activities

or sedentary

What does the second T stand for in FITT

Time

How long a person is engaged in a particular activity

sedentary behaviour

minimize and break up long periods of sitting and no more than 2 hours of recreational screen time a day

PA AND SB guidelines for 5-17 years

• at least 60 minutes of physical activity each day

• at least 3x muscle and bone strengthening activities per week

• 8-10 hours of sleep

• no more than 2 hours of recreational screen time per day

• break up long periods of sitting

• moderate-vigerous physical activity

PA AND SB guidelines for 65+ years

• 7-8 hours of sleep

• 30 minutes of moderate-vigerous physical activity on most days

• Muscle-strengthening activities on 2 or more days per week

• Functional activities targeting mobility, balance, and coordination on 3 or more days per week

• Several hours of light-intensity physical activity daily

• Limiting the amount of time spent being sedentary

• Breaking up prolonged periods of sedentary behaviour as often as possible. 

pros of objective measurements

• can measure heart rate, skin temperature

• allows monitoring and processing in real time - 24 hours per day

• pedometer is an excellent alternative to digital wearable as its is low cost and easy to use - monitors hip movement

• powerful for behavioral change strategies

• collects quantitative and qualitative data

cons of objective measurements

• network isnt available everywhere

• expensive - not everyone can access

• cannot measure the intensity of PA

• direct observation is difficult to use with large populations

what are objective measurements

wearable technology, pedometers, direct observation

what are subjective measurements

self report, proxy report, recall, diary

pros of subjective measurements

• provides low cost data

• cost effective for large scale studies

• can be administered quickly and easily

• usually low burden on participants

cons of subjective measurements

• reliability + validity problems

• not suitable for assessing children under the age of 10 or very old adults or people with an intellectual disability due to cognitive limitations as they may not understand what questions are asking

reasons for measuring PA at a population level

• document frequency and distribution of PA

• monitor achievement of PA guidelines and population trends over time

• study relationship between PA and health conditions

reasons for measuring PA at an individual level

• detect change in an individuals health or behavior

• determine effect of any change in PA behavior

direct vs indirect

direct = number of people per week using a walking/cycling path

indirect = number of timers per week you cycle/walk

PA behavioural change - social ecological model - individual

Demographics, Behavioral, Cognitive, Self efficiency

• age

• gender

• race

• motivation

• self sufficiency: belief to acheive success in a certain activity

• knowledge of benefits of PA

A behavioural change - social ecological model - social environment

• interpersonal

• social support from friends, partner, etc

• cultural background and expectations

A behavioral change - social ecological model - physical environment (natural, built facilities)

• access and transportation to recreational facilities, parks,

• sedentary alternatives within the home

A behavioural change - social ecological model - policy and organisation

rules, incentives, resources, infrastructure

• programs, training sessions, practises, routines, policies within specific settings, meetings

• curriculum, regulations, access to play spaces, incentives for PA participantion, rules, governence, legislation

Opening sentence of the SEM model

"Physical activity behavior is more likely to be changed if the intervention or program targets all four levels of the social-ecological model."

Closing sentence of the SEM model

“ The campaign did not address all four levels of the social- ecological model, and therefore physical activity behavior change is unlikely to occur”.

Examples of SEM interventions in school

INDIVIDUAL:

• increase physical literacy

• increase knowledge about importance of PA and competence in fundamental movement skills during school physical education and sport programs

SOCIAL ENVIORNMENT:

• train teachers to prompt and encourage students to engage in active play

• foster links between local community clubs/programs and school physical education

PHYSICAL ENVIRONMENT:

• build a ninja warrior course play equipment to increase pa

• introduce a bike shed or bike lockable area with racks so students are encouraged to ride to school

POLICY AND ORGANISATIONAL:

• use standing lessons to break up extended sitting time

• ban all staff from using PA as a form of punishment

• extend lunchtime by an hour

Examples of SEM interventions in worplace

INDIVIDUAL:

• increased knowledge and awareness of PA options and active opportunities

• technology that provides individuals with virtual coaching or guidance through text message, telephone, internet or computer tailored mailings

SOCIAL ENVIORNMENT:

• implement lunchtime walking groups

• encourage staff to seek social support from like co workers who are keen to be more active

PHYSICAL ENVIRONMENT:

• provide changing facilities, showers, lockers, exercise facilities

• provides employees with somewhere safe to put bikes

POLICY AND ORGANISATIONAL:

• negotiate a discount with health insurance providers for active employees

• negotiate discounted rates for employees at several PA facilities and program providers

Examples of SEM interventions in community

INDIVIDUAL:

• educational programs (enrolling in zumba or pilates class)

• individuals can wear activity monitors that provide them with immediate feedback combined with goal setting and coaching

SOCIAL ENVIORNMENT:

• organised social competitions

• encourage people to seek and find an activity buddy to be active with

PHYSICAL ENVIRONMENT:

• maximise walkability and rideability of community streets

• ensure parks include seating, shade and drinking water

POLICY AND ORGANISATIONAL:

• encourage recreational and leisure centres to offer single or multiple sessions introducing activities classes for gym etc

Aerobic power

the rate of energy production from the aerobic energy system

what is aerobic power used for

to supply the body with oxygen to produce energy

how is aerobic power improved

• long slow distance activities, rowing, running, swimming, cycling

• training 3 times a week for a minimum of 6 weeks

Factors affecting aerobic power

• Genetics

• training status

• gender

• age

• muscle fibre type

fitness tests used to test aerobic power

• beep test

• yo yo test

what is muscular strength

force in one contraction

what is muscular strength used for

• posture

• joint health

• bone health

• weight management

how is muscular strength improved

weight training: high weights, low reps

factors affecting muscular strength

• genetics

• cross sectional area of muscle

• muscle fibre type

• age

• sex

fitness tests used to teat muscular strength

• 1 rep max

• 10 rep chair sit test

• grip strength test

what is muscular endurance

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

what is muscular endurance used for

endurance of a specific muscle or muscle group