PE AOS 1

    Cards (47)

    • 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
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