Transcript Lecture 7

Lifestyle Physical
Activity
REDUCE PROPORTION OF ADULTS WHO DO
NO LEISURE TIME ACTIVITY
INCREASE ADULTS WHO ARE MEETING
GUIDELINES FOR AEROBIC ACTIVITY
INCREASE WALKING, CREATE SOCIAL AND
PHYSICAL ENVIRONMENTS THAT PROMOTE
GOOD HEALTH
INCREASE WALKING TRIPS
PA
INTENSITIES
Light
HR < 65% of MHR
Sitting, using computer,
playing an instrument,
washing dishes
Moderate
HR >65% <85% MHR
Brisk walk, jogging, pickup basketball, digging
ditches, soccer, swim
Vigorous
HR > 85%
Hiking, cross training,
weight training,
competitive sport
Lifestyle Approach to
Physical Activity
METS
One MET equals
the amount of
energy a person
expends at rest.
METs are
multiples of resting
activity.
So, Two METs
equals twice the
resting energy
expenditure.
What is a MET?
Metabolic Equivalent Score
 Aerobic Metabolism

Jogging is Aerobic
Aerobic means “in the presence of oxygen”
 Very Efficient
 Unlimited energy supply from
oxygen
 Met levels from 3-6
 What else would be aerobic in
nature….
 Anaerobic Metabolism

Weight lifting
Anaerobic means “without oxygen”
 Vigorous activity
 Not very Efficient
 Body must rely on other energy
sources
 Met levels from above 6
 What activities fall under this…..
How Many
METS
Gardening Activates
Home Activities
Leisure Activities
Occupational Activities
Range of Intensities for
Lifestyle Physical Activity
Moderate PA Program Planning
Benefits of Moderate
Physical Activities
Program Planning
Suggestions
 Fewer health related
 FITT Formula




issues
Builds CVS
Better wellness, sleep
Less Stress
Last bout effect
 5day/week
 3-5 mets
 30 minutes
 Pedometer readings
 Healthy day = 10,000 steps
 Threshold 7,500 Steps/day