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Presentation Package for Concepts of Physical Fitness 14e

Section III: Concept 06 Lifestyle Physical Activity: Being Active in Moderate intensity physical activityDiverse done as a regular part of daily living has many health and wellness benefits. Environments
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Adopting an Active Lifestyle

Lifestyle activities are the foundation of an active lifestyle. Lifestyle activities include activities of daily living and less intense sports and recreational activities. Should expend more energy than normally expended at rest.

Concepts of Physical Fitness 14e

The Activity Pyramid

Lifestyle activity is at the base of the pyramid because it is something that everyone can do on a regular basis.

Concepts of Physical Fitness 14e

Washing or waxing a car Washing windows or floors Gardening Wheeling self in wheelchair Social dancing Pushing a stroller Raking leaves Walking
Concepts of Physical Fitness 14e

Examples of Lifestyle Activities

Advantages of Lifestyle Activity

Lifestyle activities can be integrated into your daily routine. Relatively easy to perform, therefore they are popular among adults. Promotes metabolic fitness.

See Web06-8 for info on commuting

Concepts of Physical Fitness 14e

Lab 6a Info

How to Add Activity into Your Daily Lifestyle

Park farther away in parking lot Walk/bike to the store Walk breaks at work Take stairs instead of elevators Add in Yard work Count Housework as activity
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Occupational Physical Activity

In a famous study, bus conductors who regularly climbed stairs to collect tickets from passengers had lower rates of dying than the more sedentary bus drivers after controlling for other risk factors.

Walking up and down the stairs made a significant difference in health risks.
Web06-4
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Try Taking the Stairs!

A great way to increase daily energy expenditure is by taking the stairs instead of the elevator (or just going up and down the stairs
several times during the day for quick breaks).

The estimated energy expenditure required to go up and down 1 staircase (15 stairs) is ~ .022 kcal/lb (.0015kcal/lb/stair) Example calculation:

Going up and down 4 flights of stair: 120 stairs

150 lb person: .0015 kcal/lb/stair x 150 lb x 120 stairs = 27 kcal 200 lb person: .0015 kcal/lb/stair x 200 lb x 120 stairs = 36 kcal

Concepts of Physical Fitness 14e

What is a MET?

1 MET = resting energy expenditure 1 MET = 3.5 ml O2 / kg / min 1 MET = 1 kcal / kg / hour

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Range of Intensities for Lifestyle Physical Activity

See Web06-2 to see how ranges vary by fitness level

Activity Level M Rest 1 Very Light 2

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Web06-1

Exercise Continuum
MAXIMUM VERY HARD

HARD MODERATE LIGHT VERY LIGHT REST

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Aerobic

METS
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1 2 3 4 5 6 7 8 9 10 11 12 +

Anaerobic

Intensity of Exercise

Sample Calculations with METS

Estimate of calories burned from 1 hour of brisk walking in a 150 pound (70 kg) person walking = 6 METS = 6 kcal / kg / hour

6 kcal / kg / hour x 70 kg = 420 kcal/hour

Web06-5
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Estimating Energy Expenditure from other Activities MET values have been
estimated for most other forms of activity. Household and gardening tasks can have MET values ranging from 3-5 METS. They can contribute to an active and healthy lifestyle and promote weight control.

See Compendium of Physical Activity Web site at: http://prevention.sph.sc.edu/tools/compendium.htm Concepts of Physical Fitness 14e

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Wellness Benefits

Reduction in disease risk and early death. Take less time to go to sleep and sleep nearly an hour longer. Functional limitations are much lower in moderately active people than in those who are sedentary. Enhances self-esteem. Lower incidence of depression and anxiety.
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How Much Lifestyle Physical Activity is Enough?

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General Physical Activity Recommendations

Every U.S. adult should accumulate 30 minutes or more of moderate-intensity physical activity on most, preferably all, days of the week.
Surgeon Generals Report on Physical Activity and Health

The level of activity recommended in this guideline can be achieved by incorporating lifestyle physical activity throughout the day.
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FIT Formula for Lifestyle Physical Activity

Threshold of Training
Most days of the week

Equal to brisk walking About 150 kcal 3-5 METS 30 min or 3 10min sessions/day 17

Concepts of Physical Fitness 14e

FIT Formula for Lifestyle PA

Target Zone
All or most days/wk

Equal to brisk or fast walking 150-300 kcal/day 3.0-7 METS

Maximize caloric expenditure (30-60 min.; sessions of at least 10 min)

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Comparison of Daily Activity Patterns

10 Noon-time jog 8

MET level

Sedentary Lifestyle Exercise Leisure-Time Exercise

After-dinner walk

6 Walk to bus stop

0 0 2 4 6 8

Time (hours)

10

12

14

16

18

20

22

24
19

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Pedometers

Pedometers provide a great way to remind you to get more lifestyle physical activity in your day (self-monitoring). Set step goals based on 1 week of baseline steps (average steps/day) Increase step count by 1,000 to 3,000 steps/day 10,000 steps is NOT for everyone!
Web07-6 for information on pedometers to track activity

Walk 4 Life Inc.

New Lifestyles Inc.

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How Many Steps is Enough? Activity Classification for Pedometer

Step Counts in Healthy Adults
Table 5, p. 104
Steps / day < 5000 5000-7500 7500-9999 10,000-12,500 > 12,500+ Category Sedentary Low active Somewhat active Active Very Active

Source: Based on values from Tudor-Locke, 2004.

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The sedentary nature of our society is due in part to environmental factors. Changes in the environment can promote lifestyle physical activity.

Lifestyle PA & the Environment

built environment

Active Living by Design ( www.activelivingbydesign.org) dedicated to promoting more active environments in society
Lab 6b Info

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Lifestyle PA: Summary

Many advantages to adopting an active lifestyle. You can accumulate lifestyle physical activity throughout the day (10-min bouts) to meet the recommendations Many people use pedometers to selfmonitor daily activity levels. Changes in the environment can promote lifestyle physical activity Also need to consider personal strategies.
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Web Resources
Online Learning Center

On the Web pages for Concept

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Supplemental Graphics Lab information

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Return to presentation

Plan

a variety of ways to get more lifestyle activity in your day. Use the Lifestyle Activity Log to record the number of bouts of lifestyle activity you actually had on each day.
Concepts of Physical Fitness 14e

Planning and Self-Monitoring (Logging) Your Lifestyle Physical Activity

Lab 6a Information

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Return to presentation

Evaluating Physical Activity Environments Use the community audit forms to conduct

Lab 6b Information

Use the community audit forms to conduct an evaluation of the walkability of your community and the availability of community resources for physical activity. The walkability audit requires that you take a brief walk in your neighborhood to note key features in the environment that may help or hinder walking. Requires evaluation of the quality of resources and programming available in your community.

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