UNIT 2

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UNIT 2 Physical activity concepts and health
outcomes
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A.O.S 2 Physical activity concepts and health
outcomes Physical activity guidelines and
prevalence of physical activity and sedentary
behaviour Factors influencing physical activity
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Key knowledge

• The concepts of physical activity, inactivity and
  sedentary behaviour
• Physical, social and mental health benefits of
  regular participation in physical activity
• The increased health risks associated with being
  physically inactive, including type-2 diabetes,
  obesity, cardiovascular disease, hypertension and
  high cholesterol levels

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Key skills

• Define the concepts of physical activity,
  inactivity and sedentary behaviour
• Participate in a variety of activities
• Collect and analyse information related to the
  health benefits (physical, social, emotional) of
  physical activity
• Identify the consequences of physical inactivity
  and sedentary behaviour

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OVERVIEW
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What is Physical Activity?

• Physical activity may be defined as any bodily
  movement produced by skeletal muscles that result
  in energy expenditure (expressed as kilocalories
  or kilojoules).
• Physical activity may also be classified as
  structured or incidental.
• Structured planned (such as organised sport)
• Incidental less structured than a planned
  activity
• Most people engage in a combination of incidental
  and structured physical activity that contributes
  to their overall fitness and wellbeing

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What is Physical Activity?

• You have 5 minutes to write down anything that
  you think constitutes a physical activity.

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What is Physical Activity?
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Incidental Physical Activity

• Incidental physical activity is what happens in
  your daily life
• List anything that you have done today that would
  be a form of incidental activity

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Incidental Physical Activity

• Incidental activities can occur during daily
  activities such as doing the housework, walking
  or cycling to school, working in the garden or
  playing with your little brother or sister
• Often the primary goal is not physical activity
  but may be a result of your daily needs
• Does this now make your list change?

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Incidental Physical Activity

• Subcategories of physical activity that could be
  classified as incidental

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Structure/Planned Physical Activity

• At times we often participate in exercise and
  sport these are 2 common subcategories of
  physical activity that are structured or planned.
• List all of the types of structured or planned
  physical activities that you participated in over
  the last week.

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Structure/Planned Physical Activity

• Subcategories of physical activity classified as
  planned activities

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Kilocalorie

• DEFINITION the amount of heat required to raise
  the temperature of 1kg of water 1c Kilocalorie
  is the ordinary calorie discussed in food or
  exercise energy expenditure tables and food labels

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Kilojoule

• DEFINITION a unit of energy, where 4.18
  kilojoules is equivalent to one kilocalorie

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Sport

• DEFINITION physical involvement in organised
  games or activities within an accepted set of
  rules

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Play

• DEFINITION amusing oneself pleasantly in a
  light-hearted way with a recreation, game or
  exercise.

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Regular Physical Activity

• You will start to gain an understanding of
  physical activity guidelines
• Physical activity guidelines are set nationally
  and internationally and encourage participation
  in regular physical activity at least 5 days/week
• Do you meet these guidelines?

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Inactivity

• Physical inactivity is defined as people
  undertaking insufficient physical activity to
  achieve measurable health outcomes.
• Many chronic diseases are caused by inactivity

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Sedentary Behaviour

• Sedentary means staying in the same place for
  much of the time and expending low amounts of
  energy
• Highly active people can also be highly sedentary
• Can you name activities that would be regarded as
  being highly sedentary?

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Sedentary Behaviour

• Sedentary behaviours include activities that
  require around 1-2 METs to perform
• MET (metabolic equivalent) is the amount of
  energy you expend at rest
• 2 METs is twice the energy expenditure of resting
  levels

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Domains of Physical Activity

• Physical activity can take place during leisure
  time, work, while performing household chores,
  gardening or yard work or as a form of transport
  to different locations

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Leisure-Time Activity Domain

• Leisure-time activity is considered activity that
  is over and above that which occurs within the
  workplace
• Leisure-time physical activity is performed
  during recreation when a person has the freedom
  to choose an enjoyable activity
• Can you name 2 or 3 leisure time activities?

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Leisure-Time Activity Domain
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Household/Gardening Domain

• The activities that you carry out around the
  house and garden provide an important source of
  physical activity
• Name as many jobs around the house that would be
  considered a physical activity?

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Household/Gardening Domain

• Scrubbing, sweeping, vacuuming, washing windows,
  raking leaves, digging, mowing and painting (the
  list is endless Im sure your parents will
  agree
• For many older people this is an essential form
  of physical activity

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Physical Activity Guidelines
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How much is enough????
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Occupational Domain

• This is the physical activity performed regularly
  as part of ones work or occupation. Some people
  have highly active jobs (labourers, personal
  trainers, etc.) while a number of jobs are of a
  sedentary nature (office jobs)
• Choose 1 form of employment and name all of the
  tasks that you would do in that job?

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Active Transport Domain

• Active transport is physical activity performed
  while travelling to a specific destination (such
  as school, work, the post box, etc.) such as
  walking, cycling, public transport, etc. This is
  also helpful for the environment.

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Taking it further
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Dimensions of physical activity

• Before you go on to learn about the physical
  activity guidelines and measurement of physical
  activities you need a sound understanding of the
  fundamental dimensions of physical activity. The
  dimensions include
• ACTIVITY TYPE
• FREQUENCY
• INTENSITY
• DURATION

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Activity Type

• There are hundreds of different types of physical
  activity that people can participate in. These
  can be classified in the following categories
  based on the physical activity pyramid
• Lifestyle physical activities
• Active aerobic activities
• Active sports and recreation
• Flexibility activities
• Strength and muscular endurance activities
• The FIT formula refers to
• F-Frequency I-Intensity T-Time

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Activity Type page 247
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Lifestyle physical activity

• Lifestyle physical activities are the most common
  form of daily physical activity
• These activities should be performed on a daily
  basis
• Think of 10 activities that you do throughout the
  week that fall under this category use the
  pyramid to assist you.

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Lifestyle physical activity
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Frequency

• The number of times a person engages in physical
  activity within a given time frame is referred to
  as frequency
• The adult guidelines recommend that people are
  active on most days at least 5 or more days /
  week

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Intensity

• The intensity of an activity refers to how much
  effort is required to engage in an activity
• Intensity is classified as light, moderate or
  vigorous according to how much energy is expended
  during the activity
• How could you determine the level of intensity
  within an activity?

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Intensity
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Intensity
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Intensity energy expenditure

• Refer to pages 250-252 for examples

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Duration

• Duration refers to how long a person is active
  for within a given time period. The physical
  activity guidelines generally recommend people
  engage in 30,60 or 90 minutes daily or most days
  depending on their age and weight

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Thinking it through

• Define the terms physical activity, exercise,
  sport and play
• Explain the difference between inactivity and
  sedentary behaviour
• Outline three characteristics of lifestyle
  physical activities
• Refer to the physical activity pyramid (p.247)
  and discuss which activities should be engaged in
  most and which activities should be performed
  least during a typical week

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Thinking it through

• What is the minimum bout of exercise recommended
  for health benefits?
• Identify four methods of determining intensity
• Explain what 5METs refer to
• Define vigorous intensity and provide three
  examples of physical activities generally
  performed at a vigorous intensity

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Homework Task