W.I.T.S. Exam with precise detailed solutions ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
1. What is the difference in the physical activity requirements for achieving health benefits,
||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
fitness, and performance
||\\|//|| ||\\|//|| ||\\|//||
Health 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
||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
1. Heart Disease ||\\|//|| ||\\|//||
2. Cancers ||\\|//||
3. Lower Respiratory Disease (COPD, Emphysema)
||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
1.2. What is the difference between absolute and relative intensity?
||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
Absolute 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 ? ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
Relative 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?
||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
MODERATE: 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. ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
5mets 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?
,-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? ||\\|//||
Many 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.
||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
-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?
||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
Many 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?
||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
The 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?
||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
agility
balance
coordination
power and ||\\|//||
speed
1.11. Describe the continuum of physical activity recommendations for realizing health,
||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
fitness, and performance goals. ||\\|//|| ||\\|//|| ||\\|//||
HEALTH:
-F: 5days ||\\|//||
-I: Mod
||\\|//||
-T: 30min
||\\|//||
-T: walk/6-12miles/wk
||\\|//||
FITNESS:
-F: 3-4days ||\\|//||
-I: Vigorous-hard
||\\|//||
-T: 30-45
||\\|//||
1. What is the difference in the physical activity requirements for achieving health benefits,
||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
fitness, and performance
||\\|//|| ||\\|//|| ||\\|//||
Health 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
||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
1. Heart Disease ||\\|//|| ||\\|//||
2. Cancers ||\\|//||
3. Lower Respiratory Disease (COPD, Emphysema)
||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
1.2. What is the difference between absolute and relative intensity?
||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
Absolute 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 ? ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
Relative 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?
||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
MODERATE: 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. ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
5mets 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?
,-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? ||\\|//||
Many 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.
||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
-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?
||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
Many health outcomes follow a dose–response relationship with physical activity, meaning
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that, in general, more is better (see the later section on adverse events)
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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?
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The 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.
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1.10. What performance-related fitness components are linked to sport?
||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
agility
balance
coordination
power and ||\\|//||
speed
1.11. Describe the continuum of physical activity recommendations for realizing health,
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fitness, and performance goals. ||\\|//|| ||\\|//|| ||\\|//||
HEALTH:
-F: 5days ||\\|//||
-I: Mod
||\\|//||
-T: 30min
||\\|//||
-T: walk/6-12miles/wk
||\\|//||
FITNESS:
-F: 3-4days ||\\|//||
-I: Vigorous-hard
||\\|//||
-T: 30-45
||\\|//||
