1Concepts of Physical Fitness 14e Section III: Concept 06 Lifestyle Physical Activity: Being Active in Diverse Environments Presentation Package for Concepts

1Concepts of Physical Fitness 14e

Section III: Section III: Concept 06Concept 06Lifestyle Lifestyle Physical Physical

Activity: Being Activity: Being Active in Active in Diverse Diverse

EnvironmentsEnvironments

Presentation Package for Presentation Package for Concepts of Physical Fitness Concepts of Physical Fitness

14e14e

All rights reserved

Moderate intensity physical activity done as a regular part Moderate intensity physical activity done as a regular part of daily living has many health and wellness benefitsof daily living has many health and wellness benefits..


Adopting an Active Adopting an Active LifestyleLifestyle

Lifestyle activities are the Lifestyle activities are the foundation of an active lifestyle.foundation of an active lifestyle.

Lifestyle activities include Lifestyle activities include activities of daily living and less activities of daily living and less intense sports and recreational intense sports and recreational activities.activities.

Should expend more energy Should expend more energy than normally expended at rest.than normally expended at rest.


The Activity PyramidThe Activity Pyramid

Lifestyle activity is Lifestyle activity is at the base of the at the base of the

pyramid because it pyramid because it is something that is something that everyone can do everyone can do

on a regular basis.on a regular basis.


Examples of Lifestyle Examples of Lifestyle ActivitiesActivities

Washing or waxing a carWashing or waxing a car Washing windows or floorsWashing windows or floors GardeningGardening Wheeling self in wheelchairWheeling self in wheelchair Social dancingSocial dancing Pushing a strollerPushing a stroller Raking leavesRaking leaves WalkingWalking


Advantages of Advantages of Lifestyle ActivityLifestyle Activity

Lifestyle activities can be Lifestyle activities can be integrated into your daily integrated into your daily routine.routine.

Relatively easy to perform, Relatively easy to perform, therefore they are popular therefore they are popular among adults.among adults.

Promotes metabolic fitness.Promotes metabolic fitness.

See Web06-8 for info on commuting


How to Add Activity into How to Add Activity into Your Daily LifestyleYour Daily Lifestyle

Lab 6a Info Lab 6a Info

Park farther away in parking Park farther away in parking lotlot

Walk/bike to the store Walk/bike to the store Walk breaks at workWalk breaks at work Take stairs instead of elevatorsTake stairs instead of elevators Add in Yard work Add in Yard work Count Housework as “activity”Count Housework as “activity”


Occupational Physical Occupational Physical ActivityActivity

In a famous study, bus In a famous study, bus conductors who conductors who regularly climbed regularly climbed stairsstairs to collect tickets to collect tickets from passengers had from passengers had lower rates of dying lower rates of dying than the more than the more sedentary bus drivers sedentary bus drivers after controlling for after controlling for other risk factors.other risk factors.

Web06-4Web06-4

Walking up and down the stairs made a Walking up and down the stairs made a significant difference in health risks.significant difference in health risks.


Try Taking the Stairs!Try Taking the Stairs! A great way to increase daily energy A great way to increase daily energy

expenditure is by taking the stairs expenditure is by taking the stairs instead of the elevator instead of the elevator (or just going up and (or just going up and down the stairs several times during the day down the stairs several times during the day for quick breaks). for quick breaks).

The estimated energy expenditure The estimated energy expenditure required to go up and down 1 staircase required to go up and down 1 staircase (15 stairs) is (15 stairs) is ~ .022 kcal/lb (.0015kcal/lb/stair)~ .022 kcal/lb (.0015kcal/lb/stair)

Example calculation: Example calculation: Going up and down 4 flights of stair: Going up and down 4 flights of stair: 120 120

stairsstairs 150 lb person: .0015 kcal/lb/stair x 150 lb x 120 stairs = 27 150 lb person: .0015 kcal/lb/stair x 150 lb x 120 stairs = 27

kcalkcal 200 lb person: .0015 kcal/lb/stair x 200 lb x 120 stairs = 36 200 lb person: .0015 kcal/lb/stair x 200 lb x 120 stairs = 36

kcalkcal


What is a MET?What is a MET?

1 MET = resting energy 1 MET = resting energy expenditureexpenditure

1 MET = 3.5 ml O1 MET = 3.5 ml O22 / kg / min / kg / min 1 MET = 1 kcal / kg / hour1 MET = 1 kcal / kg / hour


Range of Intensities for Range of Intensities for Lifestyle Physical ActivityLifestyle Physical ActivityActivity Level MET Level Example Rest 1 Resting Very Light 2 - 2.5 Typing Light 2.5 - 4 2/3 Normal Walk Moderate 4 2/3 - 7 Brisk Walk Hard 7 - 10 Run 5 mph Very Hard 10 - 12 Run 8.5 mph Maximum 12+ Run 10 mph

See Web06-2to see how ranges vary by fitness level


Exercise ContinuumExercise Continuum

RESTREST

VERY LIGHTVERY LIGHT

1 2

3

4

5 6

7

8

9 1

0 11

12

+1

2

3 4

5

6

7 8

9

10

11 1

2 +

LIGHTLIGHT

MODERATEMODERATE

HARDHARD

VERY HARDVERY HARD

MAXIMUMMAXIMUM

METSMETS

Inte

nsi

ty o

f E

xerc

ise

Inte

nsi

ty o

f E

xerc

ise

Aer

ob

icA

ero

bic

An

aero

bic

An

aero

bic

Web06-1


Sample Calculations Sample Calculations with METSwith METS

Estimate of calories burned Estimate of calories burned from 1 hour of brisk walking in from 1 hour of brisk walking in a 150 pound (70 kg) persona 150 pound (70 kg) person

walking = 6 METS = 6 kcal / kg / walking = 6 METS = 6 kcal / kg / hourhour

6 kcal / kg / hour x 70 kg = 420 6 kcal / kg / hour x 70 kg = 420 kcal/hourkcal/hour

Web06-5


Estimating Energy Estimating Energy Expenditure from other Expenditure from other

ActivitiesActivities MET values have been MET values have been

estimated for most other estimated for most other forms of activity.forms of activity.

Household and Household and gardening tasks can gardening tasks can have MET values have MET values ranging from 3-5 METS. ranging from 3-5 METS.

They can contribute to They can contribute to an active and healthy an active and healthy lifestyle and promote lifestyle and promote weight control.weight control.See Compendium of Physical Activity Web site at:See Compendium of Physical Activity Web site at:

http://prevention.sph.sc.edu/tools/compendium.htm


Wellness BenefitsWellness Benefits

Reduction in disease risk and early Reduction in disease risk and early death.death.

Take less time to go to sleep and Take less time to go to sleep and sleep nearly an hour longer.sleep nearly an hour longer.

Functional limitations are much Functional limitations are much lower in moderately active people lower in moderately active people than in those who are sedentary.than in those who are sedentary.

Enhances self-esteem.Enhances self-esteem. Lower incidence of depression and Lower incidence of depression and

anxiety.anxiety.

Concepts of Physical Fitness 14e 15

How Much How Much Lifestyle Physical Lifestyle Physical

Activity is Enough?Activity is Enough?


General Physical Activity General Physical Activity RecommendationsRecommendations

“ “EveryEvery U.S. adult should accumulate U.S. adult should accumulate 30 minutes or more of moderate-30 minutes or more of moderate-intensity physical activity on most, intensity physical activity on most, preferably all, days of the week”.preferably all, days of the week”.Surgeon General’s Report on Physical Activity and HealthSurgeon General’s Report on Physical Activity and Health

The level of activity recommended in this The level of activity recommended in this guideline can be achieved by guideline can be achieved by incorporating lifestyle physical activity incorporating lifestyle physical activity throughout the day.throughout the day.


FIT Formula for FIT Formula for Lifestyle Physical ActivityLifestyle Physical Activity

Threshold of TrainingThreshold of Training

Most days of Most days of the weekthe week

• Equal to brisk Equal to brisk walkingwalking

• About 150 kcalAbout 150 kcal• 3-5 METS3-5 METS

30 min or 3 10-30 min or 3 10-min min sessions/daysessions/day


FIT Formula for Lifestyle FIT Formula for Lifestyle PAPATarget ZoneTarget Zone

All or most days/wkAll or most days/wk

Equal to brisk or fast walkingEqual to brisk or fast walking 150-300 kcal/day150-300 kcal/day 3.0-7 METS3.0-7 METS

Maximize caloric expenditureMaximize caloric expenditure

(30-60 min.; sessions of at least 10 (30-60 min.; sessions of at least 10 min)min)


Comparison of Daily Activity Comparison of Daily Activity PatternsPatterns

00

22

4

66

88

1010

00 22 44 66 88 1010 1212 1414 1616 1818 2020 2222 2424

Noon-time jogNoon-time jog

Walk to bus Walk to bus

stopstop

After-dinner After-dinner

walkwalk

Time (hours)Time (hours)

SedentarySedentaryLifestyle ExerciseLifestyle ExerciseLeisure-Time ExerciseLeisure-Time Exercise

ME

T

ME

T le

vel

leve

l


PedometersPedometers Pedometers provide a great way to Pedometers provide a great way to

remind you to get more lifestyle physical remind you to get more lifestyle physical activity in your day (self-monitoring).activity in your day (self-monitoring).

Set step goals based on 1 week of Set step goals based on 1 week of baseline steps (average steps/day)baseline steps (average steps/day)

Increase step count by 1,000 to 3,000 Increase step count by 1,000 to 3,000 steps/daysteps/day

10,000 steps is NOT for everyone!10,000 steps is NOT for everyone!Web07-6 for Web07-6 for information on information on pedometers to pedometers to track activitytrack activity

Walk 4 Life Inc.

New Lifestyles Inc.


How Many Steps is How Many Steps is Enough?Enough? Activity Classification for Pedometer Activity Classification for Pedometer

StepStepCounts in Healthy AdultsCounts in Healthy Adults

Table 5, p. 104Table 5, p. 104Category Steps / day

Sedentary Sedentary < 5000 < 5000

Low activeLow active 5000-75005000-7500

Somewhat activeSomewhat active 7500-99997500-9999

ActiveActive 10,000-12,50010,000-12,500

Very ActiveVery Active > 12,500+> 12,500+

Source: Based on values from Tudor-Locke, 2004.Source: Based on values from Tudor-Locke, 2004.


Lifestyle PA & the Lifestyle PA & the EnvironmentEnvironment

The sedentary nature of our society is The sedentary nature of our society is due in part to environmental factors.due in part to environmental factors.

Changes in the environment can Changes in the environment can promote lifestyle physical activity.promote lifestyle physical activity. ““built environment”built environment”

Active Living by Design (Active Living by Design (www.activelivingbydesign.orgwww.activelivingbydesign.org) - ) - dedicated to promoting more active dedicated to promoting more active environments in societyenvironments in society

Lab 6b Info Lab 6b Info


Lifestyle PA: Lifestyle PA: SummarySummary Many advantages to adopting an Many advantages to adopting an

active lifestyle.active lifestyle. You can accumulate lifestyle physical You can accumulate lifestyle physical

activity throughout the day (10-min activity throughout the day (10-min bouts) to meet the recommendationsbouts) to meet the recommendations

Many people use pedometers to self-Many people use pedometers to self-monitor daily activity levels.monitor daily activity levels.

Changes in the environment can Changes in the environment can promote lifestyle physical activitypromote lifestyle physical activity

Also need to consider personal Also need to consider personal strategies.strategies.


Web ResourcesWeb Resources

“On the Web” pages for Concept

Online Learning Center

Concepts of Physical Fitness 14e 25

Supplemental Supplemental GraphicsGraphicsLab informationLab information


Lab 6a InformationLab 6a InformationPlanning and Self-Monitoring (Logging) Planning and Self-Monitoring (Logging)

Your Lifestyle Physical ActivityYour Lifestyle Physical Activity Plan a variety of ways to get Plan a variety of ways to get

more lifestyle activity in more lifestyle activity in your day.your day.

Use the Lifestyle Activity Use the Lifestyle Activity Log to record the number of Log to record the number of bouts of lifestyle activity you bouts of lifestyle activity you actually had on each day.actually had on each day.

Return to Return to presentationpresentation


Lab 6b InformationLab 6b InformationEvaluating Physical Activity Evaluating Physical Activity

EnvironmentsEnvironments Use the community audit forms to Use the community audit forms to

conduct an evaluation of the conduct an evaluation of the walkability of your community and walkability of your community and the availability of community the availability of community resources for physical activity. resources for physical activity.

The walkability audit requires that The walkability audit requires that you take a brief walk in your you take a brief walk in your neighborhood to note key features in neighborhood to note key features in the environment that may help or the environment that may help or hinder walking. hinder walking.

Requires evaluation of the quality of Requires evaluation of the quality of resources and programming resources and programming available in your community.available in your community.

Return to presentationReturn to presentation

Documents

1Concepts of Physical Fitness 14e Section III: Concept 06 Lifestyle Physical Activity: Being Active in Diverse Environments Presentation Package for Concepts