Transcript Slide 1

Physical Activity, Fitness and Active Living
Physical Activity Resource Centre
Funded by the Government of Ontario
Agenda
Background
Key terms and definitions
Components of fitness
Benefits of physical activity
Principles of conditioning
Monitoring Intensity
Motivation
July 2005
Physical Activity in Canada
The majority (56%) of Canadians are inactive
Two-thirds of Canadians strongly agree that a healthy
lifestyle contributes to long-term health benefits
The majority of Canadians fully intend to be active in
the next six months
Lack of time, energy and motivation are most
frequently rated as important barriers to being active
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Physical activity
Bodily movement produced by
skeletal muscles that results in an
energy expenditure and is positively
correlated with physical fitness
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Exercise
A sub-set of
physical activity
that is planned,
structured and
provides for
repetitive bodily
movement
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Fitness
A set of attributes that people have or achieve
relating to their ability to perform physical
activity
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Active Living
A way of life in
which physical
activity is valued
and integrated into
daily life
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Canada’s Guide to Healthy Eating and
Physical Activity
• Recommends 30-60
minutes of moderate
physical activity daily
• Suggests adding up
activities in periods of
10 minutes
• Gives great tips on
getting started and how
to make active living a
part of your daily life
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Physical Fitness – 4 components
Endurance
Flexibility
Strength
Balance
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Endurance
Endurance
(2 types)
Cardiovascular:
The ability to continue strenuous
tasks that stress the circulatory
and respiratory systems for
long periods of time
Muscular:
The continuation or
maintenance of
muscular contraction
until fatigue sets in
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Flexibility
The range of motion available at a joint
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Muscular Strength
The force that a muscle can exert in a
single contraction
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Balance and Coordination
Balance: The maintenance of equilibrium either with
movement (dynamic) or no movement (static)
Coordination: The ability to integrate movements
involving different muscle groups into a single
pattern
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Regular Physical Activity
• helps build and maintain healthy bones,
muscles, and joints and makes people
with chronic, disabling conditions
improve their stamina
• promotes psychological well-being,
reduces stress, anxiety and feelings of
depression and loneliness
• helps control weight and lower the risk of
becoming obese by 50% compared to
people with sedentary lifestyles
• reduces the risk of dying prematurely
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Physical activity & health
• reduces the risk of developing heart disease or colon cancer by
up to 50%
• reduces the risk of developing type II diabetes 50%
• helps to prevent / reduce hypertension
• helps to prevent / reduce osteoporosis
• reduces the risk of developing lower back pain
• can help in the management of painful conditions, like back pain
or knee pain
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Principles of Conditioning
To improve your physical fitness, you
should do a little more, a little:
More often
Harder
Longer
More safely
This can be referred to as the
FITT principle
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FITT Principle
F – Frequency (how often)
I – Intensity (how hard)
T – Type (what kind of activity)
T - Time (how long)
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Frequency
Canada’s Guide to Physical activity recommends
the following:
• 30-60 minutes of moderate physical activity
daily
• Endurance – 4 to 7 days a week
• Flexibility – 4 to 7 days a week
• Strength – 2 to 4 days a week
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Intensity
METs*
% of max HR
Examples
Light intensity
Medium
Intensity
Vigorous
Intensity
<3
3-6
>6
<64%
65-74%
<75%
strolling,
stretching,
gardening
swimming,
dancing,
raking leaves
jogging,
basketball,
hockey
*1 MET = energy expended at rest
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Type
• Anything goes! Find a variety
activities that you enjoy and
stick to them
• Remember to choose activities
that will improve the four
components of fitness:
endurance, flexibility, strength
and balance
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Time
The length of time will depend
on the amount of effort
Light – 60 minutes
Moderate – 30-60 minutes
Vigorous – 20-30 minutes
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Overload Principle
• As your fitness improves, the
components of FITT will become
easier for your body and you will
want to make your workouts more
challenging
• Overload should be added
progressively in short, gradual
increments to allow the body to
recover between training sessions
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Specificity of Training
• Training effects occur only in the muscle
groups and systems involved in that particular
type of training
• For example, resistance training for your
biceps does not improve the strength in your
legs
• Some activities – such as walking – can
promote multiple systems (endurance and
strength)
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Monitoring Intensity
Am I going fast enough?
• Talk Test
• Perceived Exertion
• Target Heart Rate
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Talk test
Simplest of all the tests
Can I…
• Sing? (light intensity)
• Talk? (moderate intensity)
• Neither? (vigorous
intensity)
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Perceived Exertion
• Based on “listening
to your body”
• How hard is the
activity for you?
•
•
•
Light intensity: 1-2
Moderate intensity: 3-4
Vigorous intensity: 5-6
Rating
Description
0
Nothing
1
Very light
2
Light (weak)
3
Moderate
4
Somewhat hard
5
Heavy (strong)
6
7
Very heavy
8
9
10
Very, very heavy (near maximum)
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Target Heart Rate
•Measures intensity, but can be
inconvenient
•Maximum Heart Rate:
(220 – age) x % (desired intensity)
e.g. for a 30 year old, who wants to
work out at a vigorous intensity (80%)
Max HR = (220-30) * .80
= 152
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Target Heart Rate
To assess your heart rate:
1.
Stop and find your pulse (use the
carotid artery or the wrist)
2.
Count the number of times your
heart beats in 10 seconds
3.
Multiply this by 6 to get your heart
rate
Compare your heart rate to your max
heart rate – are you working hard
enough? Too hard?
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Target heart rate
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Common barriers to physical activity
(individual)
•
•
•
•
Lack of time
Lack of energy
Lack of motivation
Cost
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Common barriers to physical activity
(environmental)
• Lack of facilities nearby
• Lack of safe places
• Insufficient programs
• Lack of a partner/support
• Lack of transportation
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Overcoming barriers (individual)
•
Add physical activity to your daily routine. For example, walk or ride your
bike to work or shopping, organize school activities around physical
activity, walk the dog, exercise while you watch TV, park farther away
from your destination, etc.
•
Make time for physical activity. For example, walk, jog, or swim during
your lunch hour, or take fitness breaks instead of coffee breaks.
•
Convince yourself that if you give it a chance, physical activity will
increase your energy level; then, try it.
•
Plan ahead. Make physical activity a regular part of your daily or weekly
schedule and write it on your calendar.
•
Invite a friend to exercise with you on a regular basis and write it on both
your calendars.
•
Join an exercise group or class.
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Overcoming barriers (environmental)
• Select activities that require minimal facilities or equipment, such
as walking, jogging, jumping rope, or calisthenics.
• Identify inexpensive, convenient resources available in your
community (community education programs, park and recreation
programs, worksite programs, etc.).
• Explain your interest in physical activity to friends and family. Ask
them to support your efforts.
• Develop new friendships with physically active people. Join a
group, such as the YMCA or a hiking club
• Visit the local shopping mall and walk for half an hour or more.
• Encourage exercise facilities to provide child care services
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Staying Motivated
•
Keep a diary. Note down how far you ran or the match
score, your pulse, how you felt etc. That way you can
look back and see how you have improved over time.
•
Collect inspiration. Inspirational stories from people
who have achieved against the odds may help - if
they can do it, so can you.
•
Remind yourself of the reasons that motivated you to
start exercising in the first place.
•
Visualisation. Picture yourself achieving your goal,
and imagine what it will feel like. These images and
feelings will help to motivate you to achieving them for
real.
•
Enjoy it! Exercising releases chemicals in the brain,
such as serotonin, that have a strong affect on your
mood, helping reduce anxiety, stress and depression.
So whenever you don’t feel like exercising, try to
remind yourself how good you’ll feel afterwards
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Contact information
Physical Activity Resource Centre
www.ophea.net/parc
1-888-446-7432
Louise Daw
Provincial Consultant
[email protected]
519.646.2121
July 2005