KEY KNOWLEDGE KEY SKILLS

Australian National Physical Activity Guidelines (NPAG) for all stages of the lifespan and the various associated dimensions

How much physical activity and sedentary behaviours do Australians exhibit?

Describe and assess adherence to the NPAG for all ages across the lifespan

Collect data, analyse and report on current prevalence of physical activity and sedentary behaviour in Australia.

© Cengage Learning Australia 2011

© Cengage Learning Australia 2011

Billions of dollars are spent each year by the government in order to prevent health related illnesses and diseases.

Much of this money spent is on preparing and administering the National Physical Activity Guidelines (NPAGs)

The NPAGs are a minimum recommendation for good health, rather than attainment of high physical fitness.

If every Australian meets the minimum recommendation, this means that the population of Australia is healthier and overall better off, allowing for less money being spent on treating the problem, and more being spent on other things like infrastructure and education etc.

© Cengage Learning Australia 2011

Nation Physical Activity Guidelines

Nation Physical Activity Guidelines

Depending on the stage of the life span, and the health and fitness levels of an individual, the NPAGs of that individual will vary.

For example, there would be a huge difference between the activity levels recommended for a 2 year old and a 65 year old.

Alternatively, there would also be a big difference between two males of the same age (lets say 28-32) and height (6”2’) if they were of different fitness levels. i.e. 95kg triathlete and 156kg blob.

NPAGs for AdultsAs mentioned previously, NPAGs are present to have people of all ages and fitness levels to attain good health, rather than high fitness level.

It is recommended that adults participate in moderate intensity physical activity. This includes activities such as a brisk walk, or easy ride. Uses approximately 3 METS.

The second part of the NPAG for adults incorporates some vigorous intensity physical activity. This includes jogging, cycling at a moderate pace etc. Uses approximately 6 METS.

Question – What is meant by 1 MET?, 3 METS? 8 METS?

NPAGs for Young ChildrenAs children are usually pretty sporadic and spontaneous in their activity, it is up to their parents to encourage as much activity as possible.

An environment rich in games and learning is more beneficial for young children than structured sports per say, as the activity will be more “user friendly”.

Types of physical activity that young children should gain their physical activity include:

- Unstructured “free play”- Structured play- Active transport- Everyday physical activities

Young Children (Birth – 5 years)Infants (0- 1 year)- Floor based play important- Encourages muscle and bone development- Allows for greater motor skill development

Toddlers (1- 3 years)- 3 hours activity spread across the day- No TV or electronic games

2-5 year olds - TV and electronic media less than 1 hour

All infants, toddlers and preschoolers no more than 1 hour at a time inactive or sedentary

© Cengage Learning Australia 2011

Important Physical Acti viti es for Young

Children

© Cengage Learning Australia 2011

Children and Youth (5-12 years)

At least 60 minutes of moderate to vigorous physical activity every day.

Should be quite easy as many school children have 30 minutes recess, 60 minutes for lunch, and time after school to be active.

It is the parents responsibility to encourage the child to be active outside of school. This can be done through walking or riding around the block or the park.

Try to limit the amount of sedentary behaviour to no more than 2 hours – PS3, XBOX, TV, Computer etc.

Youth (12 - 18 years)At least 60 minutes of moderate to vigorous physical activity every day.

Again, like 5-12 Y.O. physical activity, recess and lunch breaks make it realistic to achieve 60 minutes, however older youth often are more reluctant to “play” during breaks.

In comparison to 5-12 year olds, 12-18 year olds often participate in structured team sports (football, basketball, netball) which can help increase the level of activity.

Try to limit the amount of sedentary behaviour to no more than 2 hours – PS3, XBOX, TV, Computer etc.

© Cengage Learning Australia 2011

Adults 18 – 65 YearsAs we get older, and trust me when I say it, it gets harder to find time to regularly participate in physical activity.

Therefore, adults are encouraged to:

- Think of movement as an opportunity, not an inconvenience

- Be active every day in as many different ways as you can

- At least 30minutes of moderate intensity physical activity on most, if not all, days of the week

- Some regular vigorous activity for extra health and fitness

Adults 65 Years and OverOlder adults that are in retirement often have more time on their hands and therefore you would think that they would be able to meet the demands of health and fitness. However, many older adults see retirement as a time to rest and recover after 50 years slaving away. They read the paper, do cross words, write their memoirs etc. NPAGs for older adults are as follows:

-Some form of physical activity regardless of health problems or abilities

-Be active in as many ways as possible for fitness, strength, balance and flexibility -At least 30mins of moderate intensity activity on most, if not all, days -Start physical activity at a low level, and build to the recommended amount, type and frequency of activity -Continue lifestyle physical activity suited to their capabilities, keeping in mind the guidelines.