PE AOS 1

• Enablers: factors that positively influence people to participate in physical activity
• Barriers: inhibit or negatively influence people to participate in physical activity
• Physical Activity: Any body movement produced by muscles that require energy
• Physical Inactivity: people undertaking insufficient physical activity to achieve health outcomes
• sedentary behaviour: amount of time spent sitting or lying down
• Structured PA: PA that is typically planned such as playing organised sport, going to the gym or going for a bike ride
• Types of structured PA:

  • Organised Sport (bodily exertion and structured competition),
  • Leisure and Recreation (activities that stimulate mind and body),
  • Exercise (physical effort to sustain or improve health or fitness)
• Incidental Activity: unstructured PA that is accumulated throughout the course of the day. Often 'PA' is not the 'primary goal' of the activity being undertaken
• Types of incidental PA:

  • Household chores/gardening (completing household chores resulting in higher energy expenditure than being at rest)
  • Play (winning is not the priority. No formal rules with no set time)
  • Active transport (any form of human powered transport t get to one destination to another)
  • Occupational Activity (Undergoing activity through a job)
• Domains of PA:

  • Leisure
  • Household
  • Occupational
  • Active transport
• Four Dimensions (FITT):

  • Frequency (number of times a person engages in PA within a given time frame
  • Intensity (how much effort is required to engage in the PA)
  • Type (type of PA that people engage in)
  • Time (duration)
• Examples of Intensity:

  • Borg Rating of Perceived Exertion: monitor and interpret intensity of PA
  • Heart Rate: beats per minute, can be measured manually or by electronic device
  • Talk Test: if you can talk comfortably then its light-moderate intensity, if you can't talk comfortably then its vigorous intensity
  • MET: 1 met is energy expended at rest (3 METs is three times greater than resting levels)
• Lifestyle PA activities should be the most common form of daily PA.
• Characteristics:

  • requires minimal equipment
  • performed throughout lifespan
  • Can be easily integrate everyday life/routines
• Benefits:

  • Physical Benefits
  • Social Benefits
  • Mental Health Benefits
  • Emotional Benefits
• Physical Benefits:

  • Improved cardiovascular function: more stamina, increase heart muscle, pumping more blood
  • Improved strength/endurance: regular exercise, decreases risk of lower back problems, helps slow rate of functional decline
  • Resistance to fatigue: increase energy levels means less lethargic
  • Bone development: essential to maintain strong bones
  • Greater Lean Body mass
  • Improved flexibility: lower risk of muscular and joint injuries
• Social Benefits: Increased connectedness within a community. Interaction with other people
• Mental Health benefits:

  • Improved self esteem and lower levels of anxiety.
  • PA facilitates the neuroplasticity of brain structures and cognitive functions
  • Improved mental health from the release of endorphins and increase in blood flow to brain regions
• Emotional Benefits:

  • Feeling emotionally secure, relaxed and coping with everyday problems
  • Remain calm under pressure
  • Enhanced emotional wellness
  • Boosting mood
• Environmental Benefits: people utilising active transport
• Economic Benefit: This can be from increase tourism, creating of jobs and reduce crime
• Health Risks include: hypertension, obesity, type 2 diabetes, cardiovascular disease, high cholesterol
• Hypertension: aka high blood pressure

  • is treated by light to moderate intensity of PA
• High Cholesterol:

  • have a high risk of coronary heart disease
  • regular PA can reduce blood lipid profiles including total cholesterol
  • Low density lipoprotein can cause atherosclerotic on the inner walls of arteries
• Obesity:

  • In Australia 60% of adults and 30% of children
  • individual with body mass index of 30 or above is classified as obese
  • Medical complications like sleep apnea, liver disease, gall blader disease, stroke, cataracts, cancer and hypertension
• Type 2 diabetes:

  • Body becomes resistant to the normal effects of insulin or loses capacity to produce enough.
  • results from to much sugar in the blood as the body doesn't produce enough
  • PA is a common prevention
• NPAG: 12-17

  • 60 mins of moderate to vigorous activity per day
  • Strengthening muscles and bones 3 days per week
  • No more then 2 hours of screen time
  • Break up long periods of sedentary behaviour
• NPAG: 18-64

  • 150-300 mins of moderate activity per week
  • 75-150 mins of vigorous activity per week
  • Muscle strengthening activities 2 days per week
  • Minimise time spent sitting
• NPAG: 65+

  • 30 mins of moderate activity, preferably most days
  • Vigorous is dangerous for 65+ year olds
• NPAG: birth-5

  • supervised floor play is advised
  • preschoolers should be physically active for at least 3 hours a day
  • Younger then 2 should have no screen time
  • 2-5 have max 1 hour of screen time per day
  • Should not be sedentary for more than 1 hour a day.
• NPAG are recommended guidelines for all people. Irrespective of cultural background, gender and ability.
• Subjective Measurement: opinion or personal perception
• Objective Measurement: external to mind, uncoloured by feelings or opinions
• Self report: (subjective) Individual responding to recall questions about PA done in previous weeks

  • Advantage: easy to complete, suitable for large population groups, cost effective
  • Disadvantage: cognitive limitations, memory limitations, misinterpretation
• Logbook and diaries: (subjective)relies on individual documentation

  • Advantages: suitable for small groups, qualitative and quantitative data
  • Disadvantages: social desirability bias, subject to reactivity
• Proxy report: (subjective) individual documenting PA on behalf of someone else

  • Advantages: no effect of reactivity, no cognitive limitations
  • Disadvantages: difficulty to be constantly monitoring, over-reporting due to social bias
• Pedometers: (objective) Assess number of steps taken

  • Advantages: small, non-invasive, instantaneous feedback
  • Disadvantages: only measures walking, easily tampered with
• Good sleep is essential for school, work, social life and sports
• Accelerometers: measure the rate and magnitude of the accelerations

  • Advantages: accurate data, small device
  • Disadvantages: expensive, subject to reactivity
• Observation templates: visual scan of individuals (SOPLAY, SOFIT, SOPARC):

  • Advantages: accurate, not subject to social desirability, trained observer
  • Disadvantages: expensive, subject to reactivity