NS

Week 6 - Fitness and Lifestyle

  • 85% of canadians are not doing 150 per minutes of active a day

  • Barriers to Physical Activity

    • Lack of time

    • Inconvenience

    • Lack of self-motivation

    • Do not enjoy exercise

    • Lack of confidence

    • Fear of injury

    • Lack of self-management skills

    • Lack of encouragement

    • Lack of built infrastructure

  • Costs of physical inactivity

  • Active living philosophy

  • Definitions: movement behaviours

    • Sleep - 1 MET or under

    • Sedentary behaviour equal or less than 1.5 METs

    • Physical activity > 1.5 METs

  • 2 hours sedentary

  • Sleep cycle

  • Comprised of NREM and REM sleep

  • During sleep we pass through 5 stages

  • 1,2,3,4 NREM and 5 REM

    • 1 = transition

      • First 5-10 mins of sleep, Light sleep, eye’s drift back, easily woken, muscle activity slows, irregular breathing.

    • 2 = light sleep

      • 10–15 mins, also called True Sleep, breathing and heart rate become normal, become disengaged from surroundings, eye movement stops, body temperature drops.

    • 3 & 4 = Deep Sleep

      • Increased production

      • Protein breakdown

      • Hormones are released (HGH)

      • Hard to wake up, brain waves are slow, restorative sleep, blood pressure drops, breathing becomes slower, muscles relaxed, blood supply to muscles increase, tissue growth and repair occurs, energy restored.

  • REM - Rapid Eye Movement (dreaming stage)

    • Provides energy to brain and body, supports daytime performance, rapid eye movement, sleep paralysis.

    • 70-90 minutes

    • Breathing shallows, heart rate increases, blood pressure increases 

    • Body is paralyzed


  • Importance of sleep during stage 3&4

    • Many of the body's cells show increased production and reduced breakdown of protein during deep sleep.

    • Blood supply to muscles increases, tissue growth and repair occurs, and energy is restored.

    • Hormones are released, (HGH), essential for growth and development, including muscle development.


  • Importance of sleep

    • The part of the brain that controls decision making processes, emotions, and social interactions is far less active during deep sleep.

    • This suggests that deep sleep may help people to function both emotionally and socially when awake.

  • Quality of sleep

    • 24 hour sleep-wake cycle or circadian rhythm responds to light and darkness

    • Body produces melatonin at night because of the lack of daylight

    • Light triggers the brain to refrain from producing melatonin in order to keep us feeling alert and awake

    • Thrown off melatonin production will cause you to feel groggy and tired at unpleasant times.

  • Sleep deprivation

    • Restricting sleep to less than 6 h per night for four or more consecutive nights has been shown to impair cognitive performance and mood



  • Sedentary behaviour

    • A distinct class of behaviours characterized by little physical movement and low energy expenditure

  • Physically inactive

    • The absence of physical activity, usually reflected as the proportion of time not engaged in physical activity of a predetermined intensity