Physical activity 101
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Physical Activity 101. Community Health Leader Training April 3, 2008. Ismael Aguila, MS, CSCS Physical Activity Specialist Network for a Healthy California Los Angeles Region. Purpose of this presentation.

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Physical activity 101

Physical Activity 101

Community Health Leader Training

April 3, 2008

Ismael Aguila, MS, CSCS

Physical Activity Specialist

Network for a Healthy California

Los Angeles Region


Purpose of this presentation

Purpose of this presentation

The purpose of this presentation is to help Community Health Leaders understand the fundamental concepts of physical activity and how to safely promote the importance of physical activity to families.


Overview

Today, we will discuss:

Importance of physical activity

Basic theory and terminology

Physical Activity Pyramid

FITT Principle

Monitoring Intensity

Safety guidelines

Quick PA Tips & activities

Overview


Importance of regular physical activity

Reduces the risk of dying of coronary heart disease.

Decreases the risk for:

Stroke

Colon cancer

Diabetes

High blood pressure

Control of body weight

Maintain healthy bones, muscles, and joints.

Reduces falls among older adults.

Helps to relieve the pain of arthritis.

Reduces symptoms of anxiety and depression.

Importance of regular physical activity

Source: Physical Activity for Everyone, Center for Disease Control and Prevention


Despite the proven benefits of physical activity

Adults

More than 50% of American adults do not get enough physical activity to provide health benefits.

25% of adults are not active at all in their leisure time.

Activity decreases with age and is less common among women than men and among those with lower income and less education.

About 2/3 of young people 9th – 12th grades are not engaged in recommended levels of PA.

Daily participation in physical education classes dropped from 42% in 1991 to 33% in 2005

Despite the proven benefits of physical activity:

Source: Physical Activity for Everyone, Center for Disease Control and Prevention


Chronic energy imbalance

Chronic Energy Imbalance!

  • Energy imbalance between calories consumed and calories expended.

  • Poor diet and physical inactivity contribute to health problems

Find Balance!

Source: U.S. Surgeon General, 2007


Physical activity 101

To better understand how you can be physically active, you need to understand what physical activity really is.


What is physical activity

It is any bodily movement produced by skeletal muscles that result in an expenditure of energy.

Low-intensity

Moderate-Intensity

Vigorous-intensity

What is physical activity?

Source: ACSM’s Guidelines For Exercise Testing and Prescription, 6th Edition


Levels of physical activity

Moderate-Intensity Activities:

Walking briskly

Mowing lawn, power motor

Leisure sports

Scrubbing floors or washing windows

Weight lifting, machines or free weights

Vigorous-Intensity Activities:

Jogging or running

Mowing lawn, hand mower

Competitive sports

Moving or pushing furniture

Circuit training

Levels of physical activity

  • Light-Intensity Activities:

    • Walking slowly

    • Gardening or pruning

    • Dusting

    • Conditioning exercise, light stretching or warm up

Source: Physical Activity for Everyone, Center for Disease Control and Prevention


Recommendations for physical activity for adults

Recommendations for physical activity for adults

  • Adults should engage in moderate-intensity physical activities for at least 30-minutes on 5 or more days of the week.

    - Centers for Disease Control and Prevention/American College of Sports Medicine

    OR

  • Adults should engage in vigorous-intensity physical activity 3 or more days per week for 20 or more minutes per occasion

    - Healthy People 2010


Recommendations for physical activity for children

Children & Adolescents:

It is recommended that children and adolescents participate in at least 60-minutes of moderate-intensityphysical activity most days of the week, preferably daily.

Recommendations for physical activity for children

Source: Healthy People 2010 & Physical Activity for Everyone, Center for Disease Control and Prevention


What is exercise

Exercise is physical activity that is planned or structured.

It involves repetitive bodily movement done to improve or maintain physical fitness.

What is Exercise?

Source: ACSM’s Guidelines For Exercise Testing and Prescription, 6th Edition


What is physical fitness

A set of goals that people have or achieve that relates to their ability to perform physical activity

5 Components of

physical fitness:

Aerobic fitness

Muscular strength

Muscular endurance

Flexibility

Body composition

What is Physical Fitness?

Source: ACSM’s Guidelines For Exercise Testing and Prescription, 6th Edition


Take action physical activity pyramid

Take Action: Physical Activity Pyramid


Community handbook physical activity pyramid

Community Handbook: Physical Activity Pyramid


How about a version like this

How about a version like this?

Cut

Down

T.V., Computer,

etc.

2-3 Days

Stretching,

Yoga

Flexibility

2-3 Days

Strength

Push ups, Weight Lifting

3-5 Days

Brisk Walking, Running, Swimming, Bicycling

Aerobic Exercise

When Ever You Can

Soccer, Basketball

Recreational

Leisure

Skateboarding, Yard Work

Everyday

Walk the dog

Make extra steps

Take longer routes

Take the stairs

Daily Activities


Promoting safety

Promoting Safety:

  • Your personal safety must always be a top priority when doing any type of physical activity

  • Regular physical activity is fun and healthy.

  • Being more active is very safe for most people. However, some people should check with their doctor before they start becoming much more physically active.


Incidence of cardiovascular complications

Incidence of Cardiovascular Complications

  • In absence of significant cardiac pathology, the risk is low.

    • 1 death per 2,897,057 persons

    • 1 cardiac arrest per 2,253,267 hours

    • Malinow MR, et al., 1984.

  • Risk is considerably greater among people with Cardiovascular disease.

    • 1 major cardiovascular complication in every 60,000 hours of outpatient cardiac exercise therapy.

    • With 95 patients exercising 3 hours/week – 1 event 4 years.

    • Franklin BA, et al., 1998


Tip 1 consult a physician before starting any exercise program

Consider these questions:

Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?

Do you feel pain in your chest when you do physical activity?

In the past month, have you had chest pain when you were not doing physical activity?

Do you lose your balance because of dizziness or do you ever lose consciousness?

Do you have a bone or joint problem (for example, back, knee or hip) that could be made worse by a change in your physical activity?

Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition?

Do you know of any other reason why you should not do physical activity?

Tip #1: Consult a physician before starting any exercise program.


Tip 2 monitoring intensity

Tip #2: Monitoring Intensity

  • Teach participants the importance of monitoring their intensity which include:

  • Increasing personal safety

  • Maximize results associated with exercise.

  • Three ways to do this:

    • Talk Test

    • Target Heart Rate

    • Borg’s RPE

  • Encourage participants to stay within their “Target Heart Rate Zone.”

For more information go to:”Physical Activity for Everyone”, CDC


Additional tips

Additional Tips

  • # 3: Dress appropriately

    • Fit, comfortable, and breathable.

    • No high heels or barefoot.

  • #4: Always warm-up

    • 3-5 minutes

    • Light in intensity and gradual increase.

    • Small to large movements

  • #5: Always cool down

    • 3-5 minutes (never stop sudden)

    • Always stretch (15-20 seconds)

  • #6: Progression

    • Start slowly

    • Gradually increase the “FITT!”

      Frequency

      Intensity

      Time

      Type

  • #7: Plenty of water

    • Adults

      • 8oz/15 minutes

    • Children

      • 7-10oz/10-15 minutes

        • NASPE


Physical activity 101

There are 1440 minutes in every day...

Schedule 30 of them for physical activity!


Contact information

Ismael Aguila, MS, CSCS

Physical Activity Specialist

LA Regional Network

213-663-3603

[email protected]

Contact information


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