UNIT 2 PP 2

• Domains of Physical Activity


  • Occupational
  • Household
  • Active Transport
  • Leisure Time
• Occupational


  Physical activity as a result of work or school life
• Household


  Physical activity within the home, for example household chores and gardening
• Active Transport


  Physical activity as a result of moving from one place to another
• Leisure Time


  Physical activity during spare time or recreation time that can include exercise and sport
• Dimensions of Physical Activity

  • FREQUENCY
  • INTENSITY
  • TYPE
  • TIME
• FREQUENCY


  Frequency of exercise is a fine balance between providing just enough stress for the body to adapt to and allowing enough time for healing and adaptation to occur
• Cardiorespiratory training should be a minimum of three sessions per week and ideally five or six sessions per week
• Resistance training should be completed 3-4 days a week with a day's rest between sessions
• INTENSITY


  Defines the amount of effort that should be invested in a training program or any one session
• Intensity for cardiorespiratory training is established through target heart rate zones
• Commencement of training is 50-70 percent of maximum heart rate, fitter individuals 70-85 of maximum heart rate
• For resistance training, intensity can be established by amount of weight, number of repetitions or number of sets
• TYPE


  The kind of exercise you should choose to achieve the appropriate training response
• Cardiorespiratory training should be continuous in nature and make use of large muscle groups
• The best form of exercise to stress the neuromuscular system is resistance training
• TIME


  Or how long you should be exercising for
• Cardiorespiratory training should be a minimum of 25-30 mins progressing to beyond 45-60 mins as fitness develops
• Resistance training should be no longer than 45-60 mins
• Heart rate goes up as intensity increases
• Maximum Heart Rate is calculated as 220 – age
• Exercise Intensities


  • Light = < 50% HR max
  • Moderate = 50-75% HR max
  • Vigorous = 80-95% HR max
• 1 MET = 3.5ml of oxygen per kilo of body weight per minute
• 1 MET is the energy expenditure at rest
• 8 METs means you are working 8 times harder than at rest
• METS


  • Light = <3 METs
  • Moderate = 3-6 METs
  • Vigorous = 7+ METs
• RPE


  A subjective measure of how hard you think you are working based on your feelings of effort, fatigue, heart and respiratory rate increases, muscle soreness & stress on body
• Rating scale for RPE ranges from 6 (no exertion) to 20 (maximum exertion)
• RPE X 10 = HR
• RPE Levels


  • Light = 6 – 10 RPE
  • Moderate = 11 – 14 RPE
  • Vigorous = 15 – 20 RPE
• Determinants of Physical Activity Behaviour

  • Personal
  • Psychological and emotional factors
  • Social and cultural influences
  • Physical environmental factors
  • Historical
• Personal factors


  • Age
  • Ethnicity
  • Gender
  • Income
  • Socioeconomic status
  • Marital status
  • Race/ethnicity
  • Fitness level
  • BMI
  • Self-efficacy
• Psychological and emotional factors

  • Attitudes
  • Enjoyment and control over exercise
  • Expected benefits
  • Knowledge of health and exercise
  • Lack of time
  • Perceived health or fitness
  • Body image
  • Self-efficacy
  • Self-motivation
  • Value of exercise outcomes
• Social and cultural influences

  • Activity history during childhood/youth
  • Activity history during adulthood
  • Exercise models
  • Group cohesion
  • Past family influences
  • Physical influence
  • Social isolation
  • Social support from friend/family
• Physical environmental factors


  • Access to facilities
  • Climate/season
  • Cost of programs
  • Disruptions in routine
  • Enjoyable scenery
  • Frequently observe others exercising
  • Neighborhood safety
  • Presence of footpaths
  • Satisfaction with facilities
  • Urban location
• Historical factors include increased use of electronic media in leisure time, labour saving devices, sedentary vs manual labour occupations
• A basic goal when developing plans is to include a lot of variety
• Opportunities to incorporate in physical activity plans

  • Maximising incidental activity
  • Household chores and yard work
  • Occupational physical activity
  • Active commuting
  • Leisure time physical activity (LTPA)
• Needs analysis includes setting your goals, current physical activity level, establishing your priorities, fitness testing, tailoring to your interests, availability of time and resources, appropriate training methods, and physical state of the performer
• Types of Physical Experiences

  • Competitive
  • Health and Fitness
  • Recreation
  • Aesthetic
  • Social
  • Ascetic
  • Cathartic
  • Vertiginous