W.I.T.S.
1. What is the difference in the physical activity requirements for achieving health
benefits, fitness, and performance - answerHealth Benefits/ Avoidance of diseases:
F: 5 days/week
I : Moderate
T: 0,5hr/ day
T: walk 6-12miles/week
Fitness:
F: 3-4 days/week
I: Vigorous/hard
T: 0,5-0,75 /day
T: Jog - 10miles/week
Performance:
F: 7 day/week
I: Very hard
T: 2 hours/day
T: Run - 100 miles/week
1.1. List the top three leading causes of death and compare them with the behaviors
linked to the top three actual causes of death - answer1. Heart Disease
2. Cancers
3. Lower Respiratory Disease (COPD, Emphysema)
1.2. What is the difference between absolute and relative intensity? - answerAbsolute
intensity is:
Absolute intensity is a general measurement of intensity applied to anyone, independent
of any factors. It is usually measured as a metabolic equivalent, or MET.
One MET is the amount of energy any human uses in a resting state, like sitting or
sleeping. The more METs you are working at, the higher the intensity of exercise. If you
are exercising at 3 METs, you are using three times the amount of energy you use at
rest. Light intensity is work up to 2.9 METs, moderate intensity extends from 3 to 5.9
METs and high intensity activity is greater than 6 METs.
Relative intensity is:
Relative exercise intensity is specific to your level of fitness. A relative exercise intensity
is based off of your own maximum capability of work. For example, a percentage of your
,maximum heart rate or maximum oxygen uptake, both of which are signs of fitness. It is
more specific to each person and can be tailored to enhance health and wellness.
Which measure of intensity is the best one ? - answerRelative intensity is a better way
of measuring your intensity because it is more specific to your abilities. The need to
monitor intensity is essential, regardless of whether it is absolute or relative. The
intensity of your program is largely dictated by your goals. For example, improvements
in blood pressure can be seen with just moderate intensity exercise, but for someone
wishing to improve bone health, high intensity exercise may be needed.
1.3. What is moderate-intensity and vigorous-intensity physical activity in terms of
METs? - answerMODERATE: 3-6METS
= 5 to 6 on 10 RPE or 15-16 on 20 (=heavy)
--> why not 3-4**
VIGOROUS: 7-8 METS
=7-8 on 10 RPE or 17-18 on 20 (=very heavy)
1.4. Calculate the volume of physical activity done per week for someone exercising at
5 METs for 40 min per day, 3 days per wk. - answer5mets x 40min x 3 days = 600
mets/min
--> Rec; 500 to 1000 Mets / week
1.5. How does regular participation in physical activity affect the top two leading causes
of death? - answer-Cardiorespiratory Health
-Metabolic Health
-Musculoskeletal Health
-Cancer
-Mental Health
1.6. What do the 2008 Physical Activity Guidelines for Americans recommend for
moderate-intensity and vigorous-intensity physical activity in order to realize substan-
tial health benefits? - answerMany health outcomes follow a dose-response relationship
with physical activity, meaning that, in general, more is better (see the later section on
adverse events)
1.7. Describe the physical activity guidelines for increasing or maintaining strength. -
answer-8-10 exercises major muscle groups (Legs, Hips, Back, Chest, Shoulders &
Arms).
-Resistance:muscular fatigue after 8-10 reps
-1 to 3 sets for each exercises
-Do Resistance training at leats 2non-consecutive days/week.
,1.8. What are adverse events, and how can they be minimized? - answerMany health
outcomes follow a dose-response relationship with physical activity, meaning that, in
general, more is better (see the later section on adverse events)
Risk of Injury due to PA:
Personal Factors:
-ages
-level of fitness
-prior experience
Type of PA:
-Contact vs non-contact
Changes in PA:
-Amount
-Intensity
Equipment:
-Proper fit
-Maintained
Environment:
-Hot or cold
-Playing surface
-Safe area
1.9. What impact does fitness versus fatness have on the risk of chronic disease? -
answerThe message is clear: Being physically active provides substantial health
benefits independent of body weight
-Little impact on dying from cvd related to bodyweight VS fitness level.
1.10. What performance-related fitness components are linked to sport? - answeragility
balance
coordination
power and
speed
1.11. Describe the continuum of physical activity recommendations for realizing health,
fitness, and performance goals. - answerHEALTH:
-F: 5days
-I: Mod
-T: 30min
-T: walk/6-12miles/wk
, FITNESS:
-F: 3-4days
-I: Vigorous-hard
-T: 30-45
-T: Jog-10miles/wk
PERFORMANCE:
-F: -7days
-I: Very hard
-T: 2 hours
-T: Run-100miles/wk
1.12.
Aclientcomplainsthatshehasbeendeceivedbyallthephysicalactivityrecommendations you
have given her over the past several years. She just read a government report
indicating that a person only has to do moderate-intensity physical activity (walking) to
achieve health benefits. She wants to know if she should continue her vigorous exercise
program in which she exercises at her target heart rate (THR) for 30 min 3 to 4 days per
wk or whether she should switch to a walking program. How do you respond? -
answerYou might state that the physical activity recommendations in the government
report were aimed at people who are currently sedentary and not those who are
habitually active and involved in strenuous exercise. In addition, you might indicate that
par- ticipation in more strenuous exercise is associated with other health-related
benefits (increases in CRF, or V. O2max) that are more difficult to achieve with
moderate- intensity exercise.
1.13. You have just presented a speech on physical fitness to a local service club. One
of the members says that he knows of two men who died in incidents related to exercise
during the past few years and that he has read of other exercise-related deaths. He has
decided that it is safer to lead a quiet life and not take the risk of exercising. How do you
respond? - answerYou might respond by admitting that there are risks related to
exercise, but the risk of death is very low for someone making the transition from a
sedentary lifestyle to one involving moderate-intensity physical activity. Moreover,
people die while sleep- ing or after eating and yet few people advocate the cessation of
those activities. In addition, deterioration of the cardiovascular system through
sedentary living causes a much higher risk of major health problems compared with
being active. Finally, exercise-related risks can be minimized by starting slowly and
gradually increasing the amount and intensity of exercise.
1.14. You are working with an obese client who has been sedentary for several years.
He indicates that he would like to lose weight before beginning a physical activity
program. What information might you provide to encourage him to begin a moderate-
intensity physical activity program as plans are developed to accomplish weight-loss
goals? - answerYou might begin by telling him that the health-related benefits of
physical activity occur in all people, independent of body weight or body fatness.
1. What is the difference in the physical activity requirements for achieving health
benefits, fitness, and performance - answerHealth Benefits/ Avoidance of diseases:
F: 5 days/week
I : Moderate
T: 0,5hr/ day
T: walk 6-12miles/week
Fitness:
F: 3-4 days/week
I: Vigorous/hard
T: 0,5-0,75 /day
T: Jog - 10miles/week
Performance:
F: 7 day/week
I: Very hard
T: 2 hours/day
T: Run - 100 miles/week
1.1. List the top three leading causes of death and compare them with the behaviors
linked to the top three actual causes of death - answer1. Heart Disease
2. Cancers
3. Lower Respiratory Disease (COPD, Emphysema)
1.2. What is the difference between absolute and relative intensity? - answerAbsolute
intensity is:
Absolute intensity is a general measurement of intensity applied to anyone, independent
of any factors. It is usually measured as a metabolic equivalent, or MET.
One MET is the amount of energy any human uses in a resting state, like sitting or
sleeping. The more METs you are working at, the higher the intensity of exercise. If you
are exercising at 3 METs, you are using three times the amount of energy you use at
rest. Light intensity is work up to 2.9 METs, moderate intensity extends from 3 to 5.9
METs and high intensity activity is greater than 6 METs.
Relative intensity is:
Relative exercise intensity is specific to your level of fitness. A relative exercise intensity
is based off of your own maximum capability of work. For example, a percentage of your
,maximum heart rate or maximum oxygen uptake, both of which are signs of fitness. It is
more specific to each person and can be tailored to enhance health and wellness.
Which measure of intensity is the best one ? - answerRelative intensity is a better way
of measuring your intensity because it is more specific to your abilities. The need to
monitor intensity is essential, regardless of whether it is absolute or relative. The
intensity of your program is largely dictated by your goals. For example, improvements
in blood pressure can be seen with just moderate intensity exercise, but for someone
wishing to improve bone health, high intensity exercise may be needed.
1.3. What is moderate-intensity and vigorous-intensity physical activity in terms of
METs? - answerMODERATE: 3-6METS
= 5 to 6 on 10 RPE or 15-16 on 20 (=heavy)
--> why not 3-4**
VIGOROUS: 7-8 METS
=7-8 on 10 RPE or 17-18 on 20 (=very heavy)
1.4. Calculate the volume of physical activity done per week for someone exercising at
5 METs for 40 min per day, 3 days per wk. - answer5mets x 40min x 3 days = 600
mets/min
--> Rec; 500 to 1000 Mets / week
1.5. How does regular participation in physical activity affect the top two leading causes
of death? - answer-Cardiorespiratory Health
-Metabolic Health
-Musculoskeletal Health
-Cancer
-Mental Health
1.6. What do the 2008 Physical Activity Guidelines for Americans recommend for
moderate-intensity and vigorous-intensity physical activity in order to realize substan-
tial health benefits? - answerMany health outcomes follow a dose-response relationship
with physical activity, meaning that, in general, more is better (see the later section on
adverse events)
1.7. Describe the physical activity guidelines for increasing or maintaining strength. -
answer-8-10 exercises major muscle groups (Legs, Hips, Back, Chest, Shoulders &
Arms).
-Resistance:muscular fatigue after 8-10 reps
-1 to 3 sets for each exercises
-Do Resistance training at leats 2non-consecutive days/week.
,1.8. What are adverse events, and how can they be minimized? - answerMany health
outcomes follow a dose-response relationship with physical activity, meaning that, in
general, more is better (see the later section on adverse events)
Risk of Injury due to PA:
Personal Factors:
-ages
-level of fitness
-prior experience
Type of PA:
-Contact vs non-contact
Changes in PA:
-Amount
-Intensity
Equipment:
-Proper fit
-Maintained
Environment:
-Hot or cold
-Playing surface
-Safe area
1.9. What impact does fitness versus fatness have on the risk of chronic disease? -
answerThe message is clear: Being physically active provides substantial health
benefits independent of body weight
-Little impact on dying from cvd related to bodyweight VS fitness level.
1.10. What performance-related fitness components are linked to sport? - answeragility
balance
coordination
power and
speed
1.11. Describe the continuum of physical activity recommendations for realizing health,
fitness, and performance goals. - answerHEALTH:
-F: 5days
-I: Mod
-T: 30min
-T: walk/6-12miles/wk
, FITNESS:
-F: 3-4days
-I: Vigorous-hard
-T: 30-45
-T: Jog-10miles/wk
PERFORMANCE:
-F: -7days
-I: Very hard
-T: 2 hours
-T: Run-100miles/wk
1.12.
Aclientcomplainsthatshehasbeendeceivedbyallthephysicalactivityrecommendations you
have given her over the past several years. She just read a government report
indicating that a person only has to do moderate-intensity physical activity (walking) to
achieve health benefits. She wants to know if she should continue her vigorous exercise
program in which she exercises at her target heart rate (THR) for 30 min 3 to 4 days per
wk or whether she should switch to a walking program. How do you respond? -
answerYou might state that the physical activity recommendations in the government
report were aimed at people who are currently sedentary and not those who are
habitually active and involved in strenuous exercise. In addition, you might indicate that
par- ticipation in more strenuous exercise is associated with other health-related
benefits (increases in CRF, or V. O2max) that are more difficult to achieve with
moderate- intensity exercise.
1.13. You have just presented a speech on physical fitness to a local service club. One
of the members says that he knows of two men who died in incidents related to exercise
during the past few years and that he has read of other exercise-related deaths. He has
decided that it is safer to lead a quiet life and not take the risk of exercising. How do you
respond? - answerYou might respond by admitting that there are risks related to
exercise, but the risk of death is very low for someone making the transition from a
sedentary lifestyle to one involving moderate-intensity physical activity. Moreover,
people die while sleep- ing or after eating and yet few people advocate the cessation of
those activities. In addition, deterioration of the cardiovascular system through
sedentary living causes a much higher risk of major health problems compared with
being active. Finally, exercise-related risks can be minimized by starting slowly and
gradually increasing the amount and intensity of exercise.
1.14. You are working with an obese client who has been sedentary for several years.
He indicates that he would like to lose weight before beginning a physical activity
program. What information might you provide to encourage him to begin a moderate-
intensity physical activity program as plans are developed to accomplish weight-loss
goals? - answerYou might begin by telling him that the health-related benefits of
physical activity occur in all people, independent of body weight or body fatness.
