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Welcome to a WiRED Educational Course
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Physical Activity
Here are some useful documents:
Physical Activity Guidelines
Global Recommendations on Physical Activity for Health
Get Active
Terms
The concept of meeting a specific physical activity dose or goal by performing the activity in short bouts, then adding together the time spent during each of these bouts. For example, a goal of 30 minutes per day can be met by performing three bouts of 10 minutes each throughout the day.
Activity in which the body’s large muscles move in a rhythmic manner for a sustained period of time. Aerobic activity—also called endurance activity—improves cardiorespiratory fitness. Examples include walking, running, swimming, and bicycling.
Static and dynamic exercises that are designed to improve an individual’s ability to withstand challenges from postural sway or destabilizing stimuli caused by self-motion, the environment, or other objects.
Physical activity primarily designed to increase the strength of specific sites in bones that make up the skeletal system. Bone-strengthening activities produce an impact or tension force on the bones that promotes bone growth and strength. Running, jumping rope, and lifting weights are examples of bone-strengthening activities.
A health-related component of physical fitness regarding the ability of the circulatory and respiratory systems to supply oxygen during sustained physical activity. It is usually expressed as measured or estimated maximal oxygen uptake (VO2max).
The domains in which physical activity levels can be assessed, including one or more of the following: leisure-time activity, occupational activity, household activity, and commuting activity.
Refers to the amount of physical activity performed by the subject or participants. The total dose or amount is determined by the three components of an activity: frequency, duration, and intensity. Frequency is commonly expressed in sessions, episodes, or bouts per day or per week. Duration is the length of time for each bout of any specific activity. Intensity is the rate of energy expenditure necessary to perform the activity to accomplish the desired function (aerobic activity) or the magnitude of the force exerted during resistance exercise.
The relationship between the dose of physical activity and the health or fitness outcome of interest. The dose can be measured in terms of a single component of activity (e.g., frequency, duration, or intensity) or as the total amount. This concept is similar to the prescription of a medication where the expected response will vary as the dose of the medication is changed. The dose-response relationship can be linear, exponential, or hyperbolic, and it is likely to vary depending on the primary measure of interest. For example, improvements in cardiorespiratory fitness, bone health, or adiposity are common dose-response measures of interest. A dose of physical activity may exist below that which no effect has been detected, as well as a dose above that which no effect has been detected. These seemingly lowest and highest doses of activity may be called “thresholds,” but the term should be used with caution as these apparent limits may be more related to limitations of measurement than to true biological limits.
The length of time in which an activity or exercise is performed. Duration is generally expressed in minutes.
A subcategory of physical activity that is planned, structured, repetitive, and purposeful in the sense that the improvement or maintenance of one or more components of physical fitness is the objective. “Exercise” and “exercise training” frequently are used interchangeably and generally refer to physical activity performed during leisure time with the primary purpose of improving or maintaining physical fitness, physical performance, or health.
A health- and performance-related component of physical fitness that is the range of motion possible at a joint. Flexibility is specific to each joint and depends on a number of specific variables including, but not limited to, the tightness of specific ligaments and tendons. Flexibility exercises enhance the ability of a joint to move through its full range of motion.
The number of times an exercise or activity is performed. Frequency is generally expressed in sessions, episodes, or bouts per week.
Any document that contains recommendations about health interventions, whether they are clinical, public health or policy interventions. Recommendations provide information about what policy-makers, health care providers, or patients should do. They imply a choice between different interventions that have an impact on health and that have ramifications for resource use.
Activity that, when added to baseline activity, produces health benefits. Brisk walking, jumping rope, dancing, playing tennis or soccer, lifting weights, climbing on playground equipment at recess, and doing yoga are all examples of health-enhancing physical activity.
The rate at which work is being performed or the magnitude of the effort required to perform an activity or exercise. Intensity can be expressed either in absolute or relative terms:
● Absolute: The absolute intensity of an activity is determined by the rate of work being performed and does not take into account the physiological capacity of the individual. For aerobic activity, absolute intensity typically is expressed as the rate of energy expenditure (e.g., milliliters per kilogram per minute of oxygen being consumed, kilocalories per minute, or METs) or, for some activities, simply as the speed of the activity (e.g., walking at 3 miles an hour or jogging at 6 miles an hour), or physiological response to the intensity (e.g., heart rate). For resistance activity or exercise, intensity frequently is expressed as the amount of weight lifted or moved.
● Relative: Relative intensity takes into account or adjusts to an individual’s exercise capacity. For aerobic exercise, relative intensity is expressed as a percentage of an individual’s aerobic capacity (VO2max) or VO2 reserve, or as a percentage of an individual’s measured or estimated maximum heart rate (heart rate reserve). It also can be expressed as an index of how hard an individual feels he or she is exercising (e.g., on a 0–10 scale).
Physical activity performed by an individual that is not required as an essential activity of daily living and is performed at the discretion of the individual. Such activities include sports participation, exercise conditioning or training, and recreational activities such as going for a walk, dancing, and gardening.
Include the legs, hips, back, abdomen, chest, shoulders, and arms.
The body’s capacity to transport and use oxygen during a maximal exertion involving dynamic contraction of large muscle groups, such as during running or cycling. It is also known as maximal aerobic power and cardiorespiratory endurance capacity. Peak oxygen consumption (VO2peak) is the highest rate of oxygen consumption observed during an exhaustive exercise test.
One MET is the rate of energy expenditure while sitting at rest. It is taken by convention to be an oxygen uptake of 3.5 milliliters per kilogram of body weight per minute. Physical activities frequently are classified by their intensity, using the MET as a reference.
The physical activity that is performed at 3.0–5.9 times the intensity of rest. On a scale relative to an individual’s personal capacity, moderate-intensity physical activity is usually a 5 or 6 on a scale of 0–10.
Physical activity and exercise that increases skeletal muscle strength, power, endurance, and mass (e.g., strength training, resistance training, or muscular strength and endurance exercises).
Any bodily movement produced by skeletal muscles that requires energy expenditure.
An absence of physical activity or exercise.
Actions that seek to reduce risks in the entire population regardless of each individual’s level of risk and potential benefits. The intention of primary prevention interventions is to move the profile of the whole population in a healthier direction. Small changes in risk factors in the majority who are at low to moderate risk can have a significant impact on population death and disability statistics.
Focuses actions on the people likely to benefit, or benefit most. Secondary prevention interventions are based on screening exposed populations for the early onset of sub-clinical illnesses and administering treatment.
A range of activities performed within a set of rules and undertaken as part of leisure or competition. Sporting activities usually involve physical activity carried out by teams or individuals and are supported by an institutional framework, such as a sporting agency.
The mode of participation in physical activity. The type of physical activity can take on many forms: aerobic, strength, flexibility, balance.
On an absolute scale, vigorous intensity refers to physical activity that is performed at 6.0 or more times the intensity of rest for adults and typically 7.0 or more times for children and youth. On a scale relative to an individual’s personal capacity, vigorous-intensity physical activity is usually a 7 or 8 on a scale of 0–10.
An interaction between bout intensity, frequency, duration, and longevity of the program. The product of these characteristics can be thought of as volume and can be represented by the total energy expenditure of the exercise exposure.