unit 2 outcome 1

what types of physical activity are there

play, games, sports (formal or informal), transportation, chores, exercise, recreational activities,

what is play, what it's made for, and examples

activities engaged in for enjoyment and recreational rather than serious or practical purpose it is flexible and enjoyable eg playgrounds games, monkey bars, sand pit play

what is games, what it's made for, and examples

activities engaged in for enjoyment rules exist, goal orientated, eg octopus, tag, fruit salad.

what is sports formal, what it's made for, and examples

activities involving physical exertion and skills in which an individual or team competes against others (entertainment) eg AFL, basketball, soccer

what is sports informal, what it's made for, and examples

self organised activities with adaptable rules and organisations eg street soccer, beach cricket, 3 on 3 basketball

what is transportation, what it's made for, and examples

travel between destinations that involves physical movement - practical, purpose driven eg walking cycling, running.

what is chores what it's made for, and examples

routine tasks for example jobs done around the home repetitive, task orientated, necessary eg gardening, cleaning, grocery shopping

what is exercise what it's made for, and examples

activities requiring physical effort that are carried out to sustain or improve health or fitness it is health focused physical exertion, eg cycling, weighting, running

what is recreational activities what it's made for, and examples

leisure activities, activities they spend outside of their work and study eg fishing, dancing, surfing

what are the different types of physical activity

physical, social, mental, emotional, spiritual

what are the physical benefits and how do they occur

stronger bones- activating bone-building centres to produce more dense bone cells, muscle density- packing more contractile proteins into existing fibres rather than increasing volume , increased blood flow- the right atrium in the heart grows allowing more blood to fill the chamber and be pumped out providing more oxygen

what are the social benefits

improved communication skills- team sports requiring different people to work together towards a common goal, community and belonging- sharing memories and including everyone by working together, new relationships- being in a group environment providing a structured way to meet new people.

what are the mental benefits

reduces depression symptoms- increased (BDNF) this chemical repairs brain cells damaged by chronic stress, self efficacy- overcoming physical resistance, balanced emotions releasing neurotransmitters, and lowers cortisol.

what are the spiritual benefits of physical activity

depend connection to nature- appreciates it’s energising affects, enhanced sense of mindfulness and spiritual awareness- creating a bigger sense of belonging and calm mindset from nature, improved sense of belonging- sharing their passion with god or other people.

what are all the different types of sociocultural factors?

family, peers, socioeconomic status, gender, culture (beliefs and traditions), community (role models)

what are enablers

factors that increase the likelihood of or opportunities for someone to be active.

what are barriers

factors that decrease the likelihood of or opportunities for someone to be active (an enabler could be a barrier for someone vice versa)

how can family increase participation

driving to training, buying uniforms and equipment, encouragement for a certain sport

how does peers increase participation in physical activity

influencing children to participate in activities their friends are doing, influencing children to be active if their friends are active

how does socioeconomic status influence peoples ability in PA

it is a measure of someones position in society according to their/family’s income/ education levels. if they have a high status it means they have more access to things like gyms and coaches but if you don’t it mean you might not be able to get as much support

How does culture influence participation in PA

culture is the norms traditions and beliefs of an area. in can increase it by promoting a certain sport or sporting culture. can decrease from lack of cultural appropriate facilities, discrimination for gender, race

how can community increase participation in PA

having a range of well maintained facilities (promote attendance) developing a sense of spirit around local sporting clubs

what factors affect participation in PA in terms of gender

gender stereotypes - dictating what types of sport ppl should play, lack of role model and media coverage

what is physical activity

any movement of the body produced by skeletal muscle, resulting in energy expenditure

what is physical inactivity

lack of involvement in physical activity during an individuals leisure time

what is sedentary behaviour

behaviour associated with sitting or lying down including activities such as tv, traveling in car, studying.

what is MET’s

way to measure intensity of physical activity

what do the 24- hour guidelines outline

how much physical activity should you do every day, ideas to fit more pA into your day, how much sedentary screen time is recommended and how much sleep you should get

what are the 24 hour movement guiltiness for 5-17yes

60 min per day of moderate to vigorous activity, at least 3 days a week of that 60 min it should be vigorous, 3 days of bone and muscle strength activity part of the 60 min, several hours of light PA per day. No more than 2hrs of sedentary recreational screen time, limit sedentary behaviour replace with PA, stand rather than sit, 8-10hrs of uninterrupted sleep per night, consistent sleep schedule.

what are the 24 hour movement guidelines for adults 18-64

30 min moderate to vigorous activity most days, muscle strengthening 2 or more times a week, functional activity- mobility and balance 3 times a week, several hours of light activity per day, stand often, replace sedentary behaviour with PA, 7-9 hours of uninterrupted sleep per night, consistent sleep schedule.

what are some different measuring tools you can use to measure PA

recall surveys, dairies, pedometers, accelerometer, digital activity trackers, direct observation

what is a subjective tool

tools that rely on judgement of a measure or survey create for large groups and low cost

what is a objective tool

tools that require little or no judgement on the part of the person making the measure create fro precise data (clinical settings, individuals, small numbers)

what are some reasons we wouldn’t use a tool

reactivity, social desirability bias, quantitive, qualitative, reliability, validity

what is reactivity

when an individual alter their behaviour because they are aware of being observed

what is social desirability

when individuals provide what they perceive to be the desired response rather than their actual response (lie)

what is quantitative

refers to data that can be expressed in number form

what is qualitative

refers to data that is descriptive

what is validity

is the degree to which something measures what it claims to measure

what is a recall survey, the advantages and disadvantages

after an exercise where a person answers questions, advantages are recalls a wide range of data and can be completed by someone else, disadvantages are prone to social desirability and requires memory recall

what is a diary, the advantages and disadvantages

a record tracking a wide range things include subjective and objective data, advantages are it doesn’t rely on memory, can be completed by someone else, disadvantages are it is prone to social desirability, reactivity

what is a pedometer, the advantages and disadvantages

tool that counts your steps, advantages objective measure, low cost, easy to use, promotes motivation disadvantages only measures steps, high reactivity, can be used to estimate other things but may be wrong

what is a accelerometer, the advantages and disadvantages

small device that measures motion in all direction such as speed and incline advantages are records in real time can catorgorise intensity, and records sedentary behaviour, disadvantages small group, more expensive than pedometer, worn plus observation

what is a digital activity tracker, the advantages and disadvantages

smart watches includes pedometer, accelerometers, heart rate and other tools, advantages can be used in conjunction to other digital tools and measures a wide range of things, disadvantages are expensive, needs to be charges, reactive

what is direct observation, the advantages and disadvantages

watching behaviour within specific settings and completing structured observation tasks eg SOPLAY, advantages are good at congenital data, provides both qualitative and quantitative data in real time, disadvantages are can’t just pick it up takes a long time to learn, not time or cost effective

what can recall surveys measure- tools

types of physical activity, sedentary behaviour, frequency, intensity, time/duration, context, sleep

what does a diary measure- tools

types of physical activity, sedentary behaviour, frequency, intensity, time/duration, context, sleep

what does a pedometer measure- tools

nothing only steps

what does a accelerometer measure- tools

sedentary behaviour, frequency, intensity (speed), time/duration,

what does a digital activity tracker measure- tools

types of physical activity, sedentary behaviour, frequency, intensity, time/duration, context, sleep

what does a direct observation measure- tools

types of physical activity, sedentary behaviour, frequency, intensity, time/duration, context,

what are the different categories of stem and definitions

individual- personal attitudes, knowledge and skills , social environment- are people encouraging movement? peer led activities or clubs, physical environment - access to spaces and facilities, policy- rules, policies and procedures- leading to increased physical activity

what is SEM

a framework used to develop, implement and critique health promotion strategies aimed at improving health by promoting physical activity and limiting sedentary behaviour.

when using SEM to create a program what should it have

cover all four components, show all components interrelate, consider setting, refine goal PA or sedentary behaviour

how do you start your Answer when critiquing a program using SEM

a program that address all four levels of the social ecological model is more likely to be successful in the long term. this program does/doesn’t address all four levels. discuss each level (if it was show example if it wasn’t provide one) explain why the program is/isn’t effective in long term.

what is a fitness component?

ways of identifying and categorising certain parts of a persons fitness

what are the yr 11 fitness components?

aerobic power, muscular strength, muscular endurance, flexibility

what is aerobic power

the rate of energy production from the aerobic energy system

what are 3 factors impacting aerobic power and importance

sex- males are higher than females due to large lungs, age- peaks in 20s, than decreases with age (being older means decreased lung elasticity, higher in people with a higher slow twitch muscle fibres proportion - high oxidative capacity. it is important so you can work at a higher aerobic intensity for longer with less fatigue, increased enjoyment of PA

what is muscular strength

the peak force that a muscle can develop

what are 3 factors impacting muscular strength and importance

sex- males have a greater muscle mass (testosterone) age- peaks in 20s then decreases with age older age means less muscle mass, higher In people with fast twitch fibres - higher force production capacity. important as higher muscular strength allows you to reduce the risk of injury when completing daily tasks and increases opportunities for PA.

what are 3 factors impacting Muscular endurance and importance

sex- males have more muscle mass for strength and mitochondria storage, fibres- people with more slow twitch fibres due to fatigue resistance lactate tolerance can tolerate build up of H+ for longer. important in an prolonged activity long footy game

what is muscular endurance

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

what is flexibly

the ability of muscles and joints to move through their full range of motion

what are 3 factors impacting flexibility and importance

sex- females are higher then males due to our increased oestrogen promoting flexibility, age-peaks in 20s then reduces with age older means reduced elasticity warm up- higher after warm up higher temperature means more joint elasticity. high levels of flexibly can reduce injury, especially chronic injury for poor posture

what is the functional movement assessment (FMA)

a process that analyses movement patterns an determines efficiency of movements

what is the process of a FMA and what’s its for

individual movements are evaluated a low score on an FMA suggests an increased risk of sustaining a musculoskeletal injury and is completed to help prescribe safe and effective within a personalised activity plan.

what do you do before prior to FMA

informed consent, and pre participation screening helps place people in extreme positions where movements become noticeable

what is a Pre- participation health screening, what does it involve answering purpose

method of determining the physiological state of an individual in involves asking questions about health, past and present injury correct exercise level it’s purpose is to determine which movements are appropriate for the participant to complete during a FMA.

what is an example of a pre-participation health screening

physical activities readiness questionnaire (PAEQ) it is the most common pre-partcipation health screening tool used

why do you get someones informed consent

asks them to acknowledge the risks associated with an FMA in order to protect the participant from ethical and legal implications they are told about risks associated and understands key information given

to have a string FMA what should it include

validity- it should measure what it claims to measure eg if it is full body it should have a range of movements , accuracy- how close the test results are to the actual physical ability or characteristics being measured- clear protocol, reliability must be able to be replicated with consistency - perform same warm up/ at same time.

what are the examples of the movement patterns in an FMA

deep squat (bar above head), hurdle step, incline lunge pole behind back, shoulder mobility, active straits leg raise, trunk stability push up, rotary stability

how does the scoring system work in an FMA

3- individuals can perform the movement without any complications according to the criteria, 2- individuals can perform the movement but does not meet all the criteria 1- person can’t complete movement at all even with compensations, 0- pain during movement

what should a personalised activity plan include

it should be tailored to individual considering current levels of PA and sedentary behaviour, physiological information from FMA such as pre-existing injury or health conditions, mobility or movement issues, fitness level, sociocultural information such as social connections with PA (enjoy doing it with friends and family) availability of equipment and records, community opportunities, psychological info such as feelings of anxiety, low self-efficentcy, motivation levels, physical activity and or sedentary behaviour goals.

what are the steps for a personalised activity plan

1- determine current PA and sedentary behaviour levels, 2- complete FMA including pre-participation screening and informed consent, 3- ascertain sociocultural and psychological factors affecting the individual, 4- design a PA plan using FITT principles to promote adherence to the 24 hour movement guidelines and or achieve the individuals movement goal

what does FITT stand for

frequency - how often per week PA is completed, intensity- level of physical exertion or how hard you work eg light, moderate or vigorous, type the mode of activities being undertaken eg weight training, time/duration how long your active for