Physical Activity

Light-intensity Activities

Although light-intensity activities don't enhance cardiorespiratory endurance, they contribute to overall health benefits -Casual walking -Grocery shopping -Light household activities like dusting, sweeping, or folding laundry

Plyometric

Another type of dynamic excersise, Plyometric exercises helps develop explosive strength useful in sports and typically involve jumping and quick changes in direction. They help enhance not only muscular strength and endurance, but also cardiorespiratory endurance.

PA activities

At rest and during light-intensity physical activities our hearts beat at a rate of about 50 to 90 beats per minute and we take between 12 and 20 breaths per minute; light intensity activities might include casual walking, grocery shopping, or doing light housework like laundry, dishes, or cleaning. During moderate- to vigorous-intensity physical activities, additional demands are placed on the cardiorespiratory system. Working muscles need more oxygen and nutrients. Therefore, heart rate increases and breathing becomes heavier during activity.

Ballistic

Ballistic stretching is recommended only for well-conditioned, high-level athletes because it involves quick, specific movements through a joint's range of motion and even bouncing

cardiorespiratory endurance

Cardiorespiratory endurance is a component of fitness and refers to the body's ability to supply and use oxygen and involves the cardiovascular and respiratory systems. These systems include the heart, blood vessels, lungs, diaphragm, and air passages, which transport oxygen, nutrients, and other substances throughout the body. The types of activities that impact cardiorespiratory endurance are those that involve rhythmic use of large muscle groups for an extended period of time and are generally referred to as cardio, aerobic, or endurance exercise. Cardiorespiratory endurance activities can be light-, moderate-, or vigorous-intensity and each has benefits.

Vigorous-intensity activities

Compared to activities of moderate intensity, vigorous-intensity activities are more challenging. Examples of vigorous activities might include: S-wimming laps at a quicker pace -Fast drumming -Aerobic dance or other fast-paced dancing, like salsa or Zumba -Race walking, jogging, or running -Climbing several flights of stairs -Biking faster than 10 mph or riding up hills -Soccer, ultimate frisbee, competitive basketball, or other sports with a lot of running -Singles tennis -Boxing or kickboxing -Jumping rope -It's important to keep in mind, however, that

Cross training

Cross training—participating in multiple types of activities across and within each of the components of fitness—can contribute to progressive overload and performance. Even though running is the primary focus when someone is training for an event like a 5K race, incorporating cross training in the form of resistance training, cycling, or swimming can improve running performance. Cross training can not only improves performance, but help prevent injury and boredom. In addition, a program that incorporates a variety of activities can increase and maintain interest and motivation.

DOMS

Delayed onset muscle soreness—or DOMS—typically sets in six to eight hours after the workout and lasts 24-48 hours. It's caused by microscopic tears and repairs in the muscles, a natural part of the process of building larger and stronger muscles.

Dynamic

Dynamic resistance exercises, also known as isotonic exercises, are those resulting in a change in the length of the muscle; a biceps curl is a good example. The concentric contraction is the shortening of the muscle—lifting the weight—and the eccentric contraction is the lengthening of the muscle—lowering the weight. Completing both phases is considered one repetition, and multiple repetitions make up a set.

FITT

FITT principle, which refers to the frequency, intensity, time, and type of activity.

Functional fitness training

Functional fitness training focuses on balance, coordination, gait, and agility. 30 minutes two to three times per week

Moderate intensity Activities

In general, moderate-intensity activities are active enough to increase your heart rate and make you breathe heavier. Examples of moderate intensity activities might include: -Hiking or fast walking -Canoeing or kayaking -Biking on level ground -Water aerobics -Softball, volleyball, kickball, or other sports of a catch-and-throw nature -Some kinds of dancing -Hunting -Raking leaves, gardening, or other yard work or home improvement projects

Bariers to PA

Lack of time lack of enjoyment lack of social support lack of energy feeling intimidated or nervous

inactive

Most researchers use the term inactive to describe those who do not meet the Physical Activity Guidelines recommendations of at least 150 minutes of moderate-intensity aerobic physical activity each week or 75 minutes of vigorous-intensity physical activity each week.

Difference between Muscular strength and endurance

Muscular strength refers to the amount of force that a muscle can produce with a single maximum effort. Muscular endurance refers to the ability to hold a given level of muscle tension for a period of time or repeat such a muscle contraction multiple times before reaching fatigue (Swain Brawner, & American College of Sports Medicine, 2014).

PA vs Exercise

Physical activity is any movement which involves the skeletal muscles and requires energy. Exercise is any type of physical activity, but is planned, structured, or intentional, and intended to improve or maintain physical fitness.

Proprioceptive neuromuscular facilitation—or PNF stretching—

Proprioceptive neuromuscular facilitation—or PNF stretching—involves contracting the muscle while holding a stretch for a targeted muscle. For example, an individual might stretch their hamstring muscle by lying on their back and pulling a straight leg up through the air and back as far as they can, holding the stretch for about ten seconds.

Static

Static resistance exercises, also known as isometric exercises, involve muscle contraction without a resulting change in muscle length or joint angle. They make use of an immovable object like a wall to provide resistance or involve tightening a muscle while holding still. A good example is holding a plank position or performing a wall-sit

PA Guidlines

The Physical Activity Guidelines for Americans recommend that we perform strengthening or resistance activities that work all major muscle groups—legs, hips, back, abdomen, chest, shoulders, and arms—at least two days per week (2018 Physical Activity Guidelines Advisory Committee, 2018). A full body resistance workout can be achieved in about 30 minutes.

PA guidlines

The Physical Activity guidelines recommend that all healthy adults ages 18-64 engage in at least 150 minutes of moderate-intensity aerobic activity per week (Garber et al., 2011; 2018 Physical Activity Guidelines Advisory Committee, 2018). Ideally, this activity should be spread across three to five days. For example, 30 minutes five days a week, or 50 minutes three days a week, meets the recommendation. -Thus, 75 minutes of vigorous activity per week would meet the 150-minute moderate activity recommendation. This could be achieved through 25 minutes three days a week, 15 minutes five days a week, or in some other combination.

Borg Rating of Perceived Exertion Scale.

The scale ranges from 6 to 20, with 6 being no exertion at all and 20 being maximal exertion (Borg, 1970). Rating yourself between 12 and 14 on the scale is generally considered somewhat hard and indicates moderate intensity. A rating of 15-17 would indicate hard or very hard and therefore vigorous intensity. The key is for you to honestly rate how you feel while you're exercising.

v02 max test

VO2 max test. This assessment measures the maximum amount of oxygen a person utilizes through a mouthpiece worn during an intense exercise session. The more oxygen a person is able to use during exercise, the more energy they are able to produce.

targeted heart rate

You can identify target heart rate by multiplying your maximum heart rate by your desired intensity level; Exercising at a heart rate that's: 50-70% of the maximum heart rate is considered moderate intensity 70-85% of maximum heart rate is considered vigorous intensity A 20-year-old person's target heart rate for moderate level activity would be 100-140 bpm—200 x 50-70%. Exercising at 140-170 bpm would be considered vigorous activity—200 x 70-85%

sedentary

can be defined as waking activities that require very low energy expenditure where the typical position is sitting or lying (Pate, O'Neill & Lobelo, 2008).

Dynamic stretch

dynamic stretching is also generally recommended for performance athletes or otherwise conditioned people, but can be performed by individuals beginning an exercise program as long as they are careful. Similar to ballistic stretching, it involves movement through a joint's range of motion, but slower and without the bouncing.

strategies to reduce sedentary behavior

self-monitoring physical activity or sedentary behavior set a timer use a sit-stand desk track your steps each day

static stretching

static stretching involves slowly stretching a muscle to the point of feeling a slight pull or mild discomfort—but not to a point of feeling sharp pain—holding the stretch for 10-30 seconds, releasing and resting for 30-60 seconds, and repeating two to four times to an accumulation of 60 seconds per stretch, trying to stretch a bit further each time

talk test

talk test. If you can talk—but not sing—while performing the activity, then it's probably moderately intense. If you can't say more than a few words without pausing for a breath, then it's probably vigorous.

Stretching recommendations

the ACSM recommends that we perform full body flexibility training at least two to three days per week with greater improvements in range of motion resulting from daily stretching (Garber et al., 2011). A complete, full-body stretching routine can take about 20 minutes, but even five minutes is better than nothing, so stretching to some small degree every day can pay off.

maximum heart rate

you can estimate your maximum heart rate by subtracting your age from 220. For example, if you are 20 years old, then your maximum heart rate is considered 200 beats per minute—or bpm.