Physical Activity Guidelines – Flashcards

6 years and older

Health and Human Services

US Department of Health and Human Services (HHS)

The Dietary Guidelines for Americans?

USDA and HHS (US department of Agriculture and Health and Human Services)

Policymakers and health professionals

To increase the level of physical activity in Americans over the decade from 1000 to 2010.

Advances in Science justify the creation of separate PA guidelines

Advisory report, public and Government agencies

Any movement that increases that enhances health. **super important difference from what we usually refer to PA as**

The very basic amount of activity you can do - walking slowly, climbing stairs, light weights, standing, etc. If you do just this, you are considered inactive.

We don't know because the advisory report didn't address this.

Activity that, when added to baseline activity, produces health benefits.

It burns calories, maintaining a healthy body weight, some baseline activities are weight bearing = improved bone health, Walking instead of driving helps decrease air pollution, helps build a culture where PA is social norm

Infrastructure. Stairs/walkways.

Gives people a chance to have fun, enjoy outdoors, improve personal appearance, improve fitness, potentially gives people energy

True.

Lowering heart disease risk and type 2 diabetes. Also has therapeutic effects.

False. Only health-related fitness. Performance-related fitness athletes generally already meet the guidelines for PA.

Written materials, health-care providers, and fitness professionals.

FALSE. Aerobic.

4. Inactive, Low, Medium, High.

less than 150 minutes a week. Some health benefits.

150-300 minutes, substantial benefits

More than 300 minutes. There is currently no limit to health benefits or a cut-off point.

75 minutes

CDC and ACSM

Center for Disease control and prevention

American College of Sports Medicine

30 minutes of moderate-intense physical activity on most, preferably all days of the week. (supported by surgeon general report)

5 days per week.

True - it did not differ between the health beenfits of 5x30minutes vs 3x50 minutes a week, so the guidelines allow a person to just do 150 minutes per week.

TRUE

Identifying a critical range of PA that appears to have an effect across the health benefits.

True

True

Aerobic, Muscle-strengtheninig, and bone-strengtheninig.

at least 150 minutes a week of moderate-intensity PA

Truw

Repetitions

Produces a force on the bones that promotes bone growth and strength.

Jumping Jacks, running, weight-lifting. Can be aerobic or muscular strentheninig too

Only a few weeks or months

Adults and older adults.

Doing more is better because you get more efficient

Once you get to one level, you can move up

specific things affect specific things

TRUE

7 hr/week = 40% less chance of dying early than less than 30 min/week. It's NOT necessary to do high amounts of activity or vigorous intensity activity to reduce risk. Studies show substantially lower risk when people do 150 minutes of at least moderate-intensity aerobic physical activity.

True

Condition in which people have some conmbination of high blood pressure, large wasitline, an adverse blood lipid profile, and impaired glucose tolerance.

300 minutes of moderate-intensity/ week.

True

90 minutes a week.

3/week

Functional Limitation

True

at LEAST 210 minutes a week. 150 minutes does NOT cut it.

False. Not proven/not clear yet.

60 minutes or more each day. Most should be Aerobic. Should include vigorous activity 3 days a week. Should include muscle-strengthening 3 days a week, and bone strengthening atleast 3 days a week.

Just before and during puberty.

True

False. They can be either structured or unstructured.

False. They're different.

Brief. Basic aerobic and bone-strengthening activities.

FALSE. It is important to include vigorous activities because they cause more improvement in cardiorespiratory fitness.

Rate of energy expenditure during the activity without taking the person's cardiorespiratory fitness into account.

Using a person's level of cardiorespiratory fitness to assess level of effort.

5-6, 7-8

3-5 times a week, 30-60 minutes

Jumping rope, running, soccer, playing tag, dancing, basketball, hiking

Gymnastics, climbing, sit-ups, push ups,

Jumping rope, playing tag, running, soccer, dancing, hiking, basketball

at least 150 minutes of moderate or 75 of intense each week

Only aerobic and muscle strengthening. No bone stuff.

Ten minutes,

300 minutes, 150 minutes

2 or more days a week. Moderate or high intensity involving all major mucsle groups

Health: Heart disease, type 2 diabetes, depression Additional: lower risk of colon and breast cancer, prevention of unhealthy weight gain.

Yes. avoiding excessive fatigue and injury.

1 minute.

Amount of energy expended per minute of activity. (kind of like a MET equivalent)

Level of effort required to do an activity. Less fit = higher level of effort. 0 to 10 scale. 0 is sitting, 10 is the highest.

True

true

Bone strength and muscular fitness, and maintainence of muscle mass during weight loss program

True

True

True

True

Muscle stregthening, aerobic, and Balance training

3x a week

Backward walking, heel walking, toe walking, standing from a sitting position

True.