Chapter 18 Physical Activity Recommendations and Exercise

Guidelines Established by Leading Health Organizations

 Jacalyn J. Robert-McComb, PhD, Jacalyn J. Robert-McComb, PhD,

FACSMFACSM

Learning Objectives

• Define the difference between moderate physical activity, Define the difference between moderate physical activity, vigorous physical activity, exercise, health-related vigorous physical activity, exercise, health-related physical fitness, and sports related fitness.physical fitness, and sports related fitness.

• Discuss physical activity recommendations for health-Discuss physical activity recommendations for health-related fitness from leading health organizations.related fitness from leading health organizations.

• Explain the American College and Sports Medicine’s Explain the American College and Sports Medicine’s exercise recommendations for cardiorespiratory fitness,exercise recommendations for cardiorespiratory fitness,muscular fitness, healthy body composition, and flexibility.muscular fitness, healthy body composition, and flexibility.

Introduction

• Women are generally less active than men Women are generally less active than men at all ages and by age seventy-five, one in at all ages and by age seventy-five, one in three men and one in two women engage in three men and one in two women engage in nono regular physical activity (United States regular physical activity (United States Department of Health and Human Services, Department of Health and Human Services, 2000 ).This has important public health 2000 ).This has important public health implications. implications.

What is the difference between physical activity and exercise?• The United States Department of Health and The United States Department of Health and

Human Services refers to Human Services refers to physical activityphysical activity as, as, bodily movement that is produced by the bodily movement that is produced by the contraction of skeletal muscle that substantially contraction of skeletal muscle that substantially increases energy expenditure (1996)increases energy expenditure (1996)..

• Whereas, Whereas, exerciseexercise, is a type of physical activity , is a type of physical activity that represents structured, planned activities, and that represents structured, planned activities, and repetitive bodily movement, designed to promote repetitive bodily movement, designed to promote or enhance over-all physical fitness (Dwyer & or enhance over-all physical fitness (Dwyer & Davis, 2004). Davis, 2004).

Both physical activity and exercise contribute to increases in physical fitness.

Health-Related Components of Physical Fitness

• Cardiovascular EnduranceCardiovascular Endurance• Muscular strength and Endurance Muscular strength and Endurance • Flexibility Flexibility • and Body Composition. and Body Composition.

Skill-Related Components of Physical Fitness

These components are associated mostly with sport performance.

• Balance Balance • AgilityAgility• CoordinationCoordination

• Speed Speed • PowerPower• Reaction TimeReaction Time

How do we define moderate physical activity or exercise

and vigorous physical activity or exercise?

• There are varying definitions, perhaps the easiest There are varying definitions, perhaps the easiest to understand involves the use of the Borg Scale to understand involves the use of the Borg Scale or the Rate of Perceived Exertions Scale.or the Rate of Perceived Exertions Scale.

Moderate Exercise

• In the 1996 Surgeon General’s Report (1996), In the 1996 Surgeon General’s Report (1996), moderate exercise was defined as some increase in moderate exercise was defined as some increase in breathing or heart rate or a "perceived exertion" of breathing or heart rate or a "perceived exertion" of 11 to 14 on the Borg Rate of Perceived Exertion 11 to 14 on the Borg Rate of Perceived Exertion (RPE) scale. These levels are equal to the effort a (RPE) scale. These levels are equal to the effort a healthy individual might burn while walking at a 3 healthy individual might burn while walking at a 3 - 4.5 mph pace on a level surface, playing golf, - 4.5 mph pace on a level surface, playing golf, gardening and yard work, swimming for gardening and yard work, swimming for recreation, or bicycling. recreation, or bicycling.

Vigorous Exercise• In the 1996 Surgeon General’s Report (1996), In the 1996 Surgeon General’s Report (1996),

vigorous exercise was defined as a large increase vigorous exercise was defined as a large increase in breathing or heart rate (conversation is difficult in breathing or heart rate (conversation is difficult or “broken”) or a "perceived exertion" of 15 or or “broken”) or a "perceived exertion" of 15 or greater on the Borg RPE scale.greater on the Borg RPE scale. These levels are These levels are equal to the effort a healthy individual might burn equal to the effort a healthy individual might burn race walking or walking at a 5 mph pace, engaging race walking or walking at a 5 mph pace, engaging in heavy yard work, participating in high-impact in heavy yard work, participating in high-impact aerobic dancing, swimming continuous laps, scuba aerobic dancing, swimming continuous laps, scuba diving, or bicycling uphill. diving, or bicycling uphill.

Borg Scale

• 6  No exertion at all6  No exertion at all• 77

Extremely light (7.5)Extremely light (7.5)

• 88• 9  Very light9  Very light• 1010• 11 Light11 Light• 1212

• 13  Somewhat hard13  Somewhat hard• 1414• 15  Hard (heavy)15  Hard (heavy)• 1616• 17  Very hard17  Very hard• 1818• 19  Extremely hard19  Extremely hard• 20  Maximal exertion20  Maximal exertion•   

Physical Activity Recommendations for Health-Related Fitness from Leading

Health Organizations

Centers for Disease Control (CDC) and the American College of Sports Medicine

 

All adults in the United States should accumulate 30 minutes or more of moderate physical activity on most, and preferably all, days of the week.

American Heart Association

• Older adults and people with disabilities Older adults and people with disabilities can gain significant health benefits with a can gain significant health benefits with a moderate amount of physical activity, moderate amount of physical activity, preferably daily. Physical activity doesn't preferably daily. Physical activity doesn't need to be strenuous to bring health need to be strenuous to bring health benefits. What's important is to include benefits. What's important is to include activity as part of a regular routine.activity as part of a regular routine.

American Heart Association

• Children and adolescents should participate in at Children and adolescents should participate in at least 60 minutes of moderate to vigorous physical least 60 minutes of moderate to vigorous physical activity every day.activity every day.

• All children age 2 and older should participate in All children age 2 and older should participate in at least 30 minutes of enjoyable, moderate-at least 30 minutes of enjoyable, moderate-intensity activities every day. They should also intensity activities every day. They should also perform at least 30 minutes of vigorous physical perform at least 30 minutes of vigorous physical activities at least 3–4 days each week to achieve activities at least 3–4 days each week to achieve and maintain a good level of cardiorespiratory and maintain a good level of cardiorespiratory (heart and lung) fitness.(heart and lung) fitness.

A Report of the Surgeon General

• People of all ages should include a minimum of 30 People of all ages should include a minimum of 30 minutes of physical activity of moderate intensity minutes of physical activity of moderate intensity (such as brisk walking) on most, if not all, days of (such as brisk walking) on most, if not all, days of the week. Experts advise previously sedentary the week. Experts advise previously sedentary people embarking on a physical activity program people embarking on a physical activity program to start with short durations of moderate-intensity to start with short durations of moderate-intensity activity and gradually increase the duration or activity and gradually increase the duration or intensity until the goal is reached. intensity until the goal is reached.

American College of Sports Medicine’s Resistance Training Guidelines for Healthy Adults

• Perform a minimum of 8 to 10 separate exercises that Perform a minimum of 8 to 10 separate exercises that train the major muscles of the hips, thigh, legs, back, train the major muscles of the hips, thigh, legs, back, chest, shoulders, arms, and abdomen. A primary goal chest, shoulders, arms, and abdomen. A primary goal of the program should be to develop total body of the program should be to develop total body strength and endurance in a relatively time-efficient strength and endurance in a relatively time-efficient manner. Total exercise training programs lasting manner. Total exercise training programs lasting longer than 1 hour per session to the point of longer than 1 hour per session to the point of volitional fatigue for healthy individuals, while volitional fatigue for healthy individuals, while maintaining good formmaintaining good form..

  

Continued…..

• Exercise each muscle group 2 to 3 nonconsecutive Exercise each muscle group 2 to 3 nonconsecutive days per week and if possible, perform a different days per week and if possible, perform a different exercise for the muscle group every two to three exercise for the muscle group every two to three sessions. sessions.

• Maintain a normal breathing pattern; breath-Maintain a normal breathing pattern; breath-holding can induce excessive increases in blood holding can induce excessive increases in blood pressure.pressure.

• For people with high cardiovascular risk or those For people with high cardiovascular risk or those with chronic disease (hypertension, diabetes), with chronic disease (hypertension, diabetes), terminate each exercise as the concentric portion terminate each exercise as the concentric portion of the exercise becomes difficult (RPE 15 to 16) of the exercise becomes difficult (RPE 15 to 16) while maintaining good form.while maintaining good form.

General Exercise Prescription for Achieving and Maintaining Flexibility (ACSM, 2006)

• Precede stretching with a warm-up to elevate Precede stretching with a warm-up to elevate muscle temperature           muscle temperature           

• Stretch major muscle groups: neck, Stretch major muscle groups: neck, shoulders and upper arms, chest and shoulders and upper arms, chest and upper upper arms, back and posterior thighs, thighs and arms, back and posterior thighs, thighs and hips, legs and ankles                   hips, legs and ankles                   

Continued……..

• Perform a minimum of 2 to 3 d•wkPerform a minimum of 2 to 3 d•wk-1-1, ideally 5 to , ideally 5 to 7 d•wk7 d•wk-1-1

• Stretch to the end of the range of motion to a Stretch to the end of the range of motion to a point of tightness, without inducing discomfortpoint of tightness, without inducing discomfort

              • Hold each stretch for 15 to 30 secondsHold each stretch for 15 to 30 seconds

                                        • Repeat two to four repetitions for each stretchRepeat two to four repetitions for each stretch

Recommendations for Body Fat Percentages for Women (Lohman TG,

Houtkooper LB, Going SB. 1997) • CategoryCategory

• EssentialEssential• MinimalMinimal• AthleticAthletic

• Recommended % Recommended %

• 8-12%8-12%• 10-12%10-12%• 12-22%12-22%

Continued….

Recommendations for 34 years or lessRecommendations for 34 years or less 20-35%20-35%

Recommendations for 35-55 yearsRecommendations for 35-55 years 23-38%23-38%

Recommendations for over 56 yearsRecommendations for over 56 years 25-38%25-38%

Thank You

Continued….

Recommendations for 34 years or lessRecommendations for 34 years or less 20-35%20-35%

Recommendations for 35-55 yearsRecommendations for 35-55 years 23-38%23-38%

Recommendations for over 56 yearsRecommendations for over 56 years 25-38%25-38%