Physical Activity Module 4
List three important messages that you learned from video clip 2 on aerobic activities.
*Intensity, while working out measure's in a simple way how hard our bodies work out during aerobic activities. *Different physical activities can helped your reached your goal no matter which category it can be light, moderate, and hard. *Slowly is the key to improve your health and not get injured.
List three important messages that you learned from video clip 1 on starting physical activity.
*People tend to create all types of excuses when it comes to work out. *Walking is the easiest and cheaper way to start any physical activity routine. *To be able to stay motivated while working out we must find a type of physical activity that we enjoy to do.
Why is 300 minutes of physical activity a week better than 150 minutes of physical activity a week?
300 minutes of physical activity per week will give us additional health benefits like be able to be stable with a healthy body weight or lose it
One time-efficient way to achieve greater fitness and health goals is to substitute vigorous-intensity aerobic activity for some moderate-intensity activity. Using the 2-to-1 rule of thumb, doing 150 minutes of vigorous intensity aerobic activity a week provides about the same benefits as 300 minutes of moderate-intensity activity. Adults are encouraged to do a variety of activities to reduce the risk of injury often caused by doing too much of one kind of activity
Active adults
Why is it better to do physical activities at least 3 days a week?
Activity performed on at least 3 days a week produces health benefits that may help reduce the risk of injury and prevent excessive fatigue.
List three examples of muscle- strenthening physical activities for older adults?
Body Weight Exercises, Yoga postures and Tai-Chi
The following key guidelines are describing for ________________ __________? • Children and adolescents should do 60 minutes of physical activity daily. o Aerobic: 60 minutes of moderate or vigorous-intensity aerobic physical activity at least 3 days per week. o Muscle-strengthening: 60 minutes or more daily for muscle- strengthening at least 3 days per week is the recommended amount. o Bone-strengthening: 60 minutes or more daily for bone- strengthening at least 3 days per week is the recommended amount.
Children and adolescents
What are the two types of activities that are the major focused in older adults?
Muscle Strengthening and Balance Activities
What is scientific evidence of risk of low birth weight, preterm delivery, or early pregnancy loss in healthy women who engage in moderate-intensity activity during pregnancy?
Physical activity during pregnancy benefits a woman's overall health. Strong scientific evidence shows that the risks of moderate-intensity activity done by healthy women during pregnancy are very low, and do not increase risk of low birth weight, preterm delivery, or early pregnancy loss.
The following key guidelines are describing for ________________ __________? • Preschool-aged children should be physically active throughout the day to enhance growth and development. • Adult caregivers should encourage active play that includes a variety of activity types.
Preschool-aged children
Of the three examples given in the Guidelines (Barbara and Rumi), who did not meet the guidelines?
Rumi
List three examples of aerobic physical activities for older adults? Aerobic Ex:
Swimming, Water Aerobics, and Walking.
The intention of this test is to check how hard our heart and lungs are working while we are working out. Taking in consideration the amount of time and intensity we used while working out until we get out of breath.
Talk Test
Why should adults do Muscle-strengthening activities in addition to aerobic activities?
The benefits of muscles strengthening activity include increased bone strength and muscular fitness. Muscle-strengthening activities can also help maintain muscle mass during weight loss.
The following key guidelines are describing for ________________ __________? 1. Women should do at least 150 minutes (2 hours and 30 minutes) of moderate intensity aerobic activity a week during pregnancy and the postpartum period. 2. Women who are pregnant should be under the care of a health care provider who can monitor the progress of the pregnancy. Women who are pregnant can consult their health care provider about whether or how to adjust their physical activity during pregnancy and after the baby is born.
Women during Pregnancy
What is the guideline for older adults who are ______ ? Older adults who are already active and meet or exceed the key guidelines range—150 to 300 minutes a week—can gain additional and more extensive health benefits by reducing sedentary behavior and increasing relatively moderate-intensity aerobic activity to 300 or more minutes a week. Muscle-strengthening activities should also be done at least 2 days a week.
active
The following key guidelines are describing for ________________ __________? should move more and sit less throughout the day 2. For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity. 3. For additional and more extensive health benefits, can be gained by engaging in physical activity beyond the equivalent of 300 minutes (5 hours) of moderate-intensity physical activity a week. 4. Muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week.
adults
What are the recommendations for children who are at different levels of physical activity? Children and adolescents who __ ___ meet the Guidelines Should slowly increase their moderate-to-vigorous physical activity in small steps and in ways that they enjoy. A gradual increase in the number of days and the time spent being active will help reduce the risk of injury.
do not
What are the recommendations for children who are at different levels of physical activity? Children and adolescents who _______ the Guidelines should maintain their activity level and vary the kinds of activities they do to reduce the risk of overtraining or injury.
exceed
Before starting an exercise routine with a senior first you must screen them, know there health risks, what medications they're taking, and how this information can affect their exercise program. The best workout for senior adults are training with high reps, low weights, balance and flexibility.
how to assure the safety of exercise for the seniors?
he initial amount of activity should be at a light or moderate intensity, for short periods of time, with the sessions spread throughout the week. An inactive person could start with a walking program consisting of 5 minutes of walking several times each day, 5 to 6 days a week. The length of time could then gradually be increased to 10 minutes per session, 3 times a day, and the walking speed could be increased slowly.
inactive adults
Sports that involve collision or contact, such as football, hockey, and soccer, have a higher risk of ?
injuries including concussion
What are the recommendations for children who are at different levels of physical activity? Children and adolescents who _______ the Guidelines should continue doing moderate-to-vigorous physical activity every day and, if appropriate, become even more active. Evidence suggests that even more than 60 minutes of activity daily may provide additional health benefits for school-aged youth.
meet
Although the guidelines are similar for adults and older adults, some specific age-related guidelines have been developed for the ________ _________ What are they? The guidelines are specific for older adults of 65 and over to reduce risk of injury, it is important to increase the amount of physical activity gradually over a period of weeks to months. For example, an inactive person could start with a walking program consisting of 5 minutes of slow walking several times each day, 5 to 6 days a week. The length of time could then gradually be increased to 10 minutes per session, 3 times a day, and the walking speed could be increased slowly. Muscle-strengthening activities should also be gradually increased over time. Initially, these activities can be done just 1 day a week starting at a light or moderate intensity. Over time, the number of days a week can be increased to 2, and then possibly to more than 2.
older adults
Definitely, I agree that is important to helped them become healthier by providing them with a proper routine but, also to have in consideration their screens, medications, and health risks.
safety recommendation for seniors
The general rule of thumb means that 2 minutes of moderate-intensity activity counts the same as 1 minute of vigorous-intensity activity. For example, 30 minutes of moderate-intensity activity a week is roughly the same as 15 minutes of vigorous-intensity activity.
the rule of thumb
What are the general recommendations for inactive people and those with low levels of physical activity to increase physical activity: The available scientific evidence suggests that adding a small and comfortable amount of light- to moderate-intensity activity
walking 5 to 15 minutes per session, 2 to 3 times a week,
What are your reactions to "_______ US Report Card on Physical Activity for Children and Youth"? Is a really good idea they create a report card to measure the physical activities between children and teens to assess in which level they can be found. According, to the amount and type of activity they engaged in creating a more precise form to understand where we at, schools, communities, environment, and group of sports.
2014
The following key guidelines are describing for ________________ __________? 1. Adults with disabilities, who are able, should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. 2. Adults with disabilities, who are able, should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week. 3. When adults with disabilities are not able to meet the above key guidelines, they should engage in regular physical activity according to their abilities and should avoid inactivity.
Adults with Disabilities
Key Messages for People with _______ _________ ________ 1. Adults with chronic conditions, who are able, should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. 2. Adults with chronic conditions, who are able, should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week. 3. When adults with chronic conditions are not able to meet the above key guidelines, they should engage in regular physical activity according to their abilities and should avoid inactivity. 4. Adults with chronic conditions or symptoms should be under the care of a healthcare provider. 5. People with chronic conditions can consult a healthcare professional or physical activity specialist about the types and amounts of activity appropriate for their abilities and chronic conditions.
Chronic Medical Conditions
Adults who are highly active—doing more than the equivalent of 300 minutes of moderate-intensity physical activity and at least 2 days of muscle-strengthening activity each week—should maintain or continue to increase their activity level.
Highly active adults
What were the key messages from video clips 1&2 on the new 2018 Physical Activity Guidelines for Americans
Recommend that adults get around 150 and 300 minutes of moderate intensity aerobic activities or 75 to 150 minutes of vigorous intensity aerobic activities 3 times per week plus a routine of muscle strength training twice per week
Will greater amounts of physical activity provide additional and more extensive health benefits to people aged 65 years and older?
The grader the time of physical activity the additional health benefits they will receive according to there capacity
For older adults, should time spent doing flexibility activities be counted toward meeting aerobic or muscle-strengthening Guidelines?
Time spent doing flexibility activities by themselves does not count toward meeting the aerobic or muscle-strengthening
How much physical activity is needed to lose weight in adults?
To be able to lose weight the key is to increase the amount of 150 minutes of physical activity per week at the same time we are lowering the calorie intake.
What types of physical activities should be avoided during pregnancy?
lying on their back, collision sports, and activities like soccer, basketball, horseback riding, or downhill skiing.
The following key guidelines are describing for ________________ __________? 1. should do multi component physical activity that includes balance training, aerobic, and muscle strengthening activities. 2. Determine their level of effort for physical activity relative to their level of fitness 3. Older adults with chronic conditions should understand whether and how their conditions affect their physical activities. 4. Older adults that are not able to do 150 minutes of moderate-intensity aerobic activity per week because of a chronic condition or disease, they should be as physically active as their abilities and conditions allow them.
older adults
What is the specific amount of time is recommended for muscle strengthening for _______ ________ ? No specific amount of time is recommended for muscle strengthening, but muscle-strengthening exercises should be performed to the point at which it would be difficult to do another repetition. When resistance training is used to enhance muscle strength, one set of 8 to 12 repetitions of each exercise is effective, although 2 or 3 sets may be more effective. Development of muscle strength and endurance is progressive over time. That means that gradual increases in the amount of weight, number of sets or repetitions, or the number of days a week of exercise will result in stronger muscles.
older adults
Regular physical activity can help promote improved quality of life for people with chronic conditions and reduce the risk of developing new conditions. The type and amount of physical activity should be determined by a person's abilities and the severity of the chronic condition. For many chronic conditions, physical activity provides therapeutic benefits and is part of recommended treatment for the condition. Is regular physical activity generally appropriate for adults with?
osteoarthritis, type 2 diabetes and cancer survivors
The following key guidelines are describing for ________________ __________? 1. Understand the risks 2. Choose types of physical activity that are appropriate for their current fitness level and health goals. 3. Increase physical activity gradually over time to reached goal levels. 4. Protect themselves by using appropriate gear and sports equipment, choosing safe environments, following rules and policies, and making sensible choices about when, where, and how to be active. 5. Be under the care of a health care provider if they have chronic conditions or symptoms to know the proper types and amount of physical activities.
safe physical activity
