Physical Activity

Chapter 6
Carmen Bott
Learning Objectives
• Differentiate between ‘fitness,’ ‘exercise’ and ‘activity’
• List the component of health-related and performance-
related fitness
• Describe the health benefits and risks of physical activity
• Discuss the type of evidence for these benefits and risks
• Explain “briefly” how to develop aerobic fitness, muscle
strength, endurance and flexibility.

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Overview
• Why is society so sedentary?

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Physical Activity of North
Americans

CSEP guidelines are for those 18 yrs

and older, 150 minutes of moderate
CSEP recommends 2 days per week Guidelines for adults are published
to vigorous intensity aerobic physical
of muscle and bone strengthening here: https://csepguidelines.ca/
activity per week in bouts of 10
minutes or more activities using major muscle groups.

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Physical Activity of
North Americans

• Are we meeting these guidelines?

• Self-reporting may be ______________.
• Valid data includes activity trackers – only 15%
meet the recommended 150 minutes per week.
• Inactivity habits start EARLY in life with children
today also not meeting the minimum guidelines
of ______________ of moderate to vigorous
daily physical activity.
• Guidelines for youth are here:
https://csepguidelines.ca/children-and-youth-5-
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Do you get the required 30
minutes at least 5 days per week?
• If not, what are the main barriers for
you?

• Goal – Rise from a seated

position every _____ minutes
and move around.

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Defining: Physical Activity,
Exercise and Fitness
Aren’t they all the same?
• Physical Activity –

• Exercise –

• Fitness –

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Health-Related Physical Fitness

The definition of health-related fitness involves exercise

activities that you do in order to try to improve your
physical health and stay healthy, particularly in these 4
components:
1. Cardiorespiratory Fitness (aerobic fitness)
2. Muscular strength & muscular endurance
3. Flexibility
4. Body Composition
*The first three are discussed in this Chapter
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 Benefits of
Exercise
• Aerobic Fitness is the most important health
related component
• To be classified as aerobic, it has to be:

• Can you think of examples?

• Do you enjoy aerobic exercise? Why or why not?
• Associated with decreased risk of:

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Exercise and Physical Activity
can:

REDUCE BP IMPROVE LIPOPROTEIN INCREASE CELLULAR PREVENT AND IMPROVE IMPROVE BONE MASS,
PROFILE SENSITIVITY TO INSULIN MILD TO MODERATE MUSCLE STRENGTH AND
DEPRESSIVE DISORDERS BODY COMPOSITION AND
AND ANXIETY REDUCE RISK OF FALLING

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Exercise and Physical Activity Can:

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Benefits of Resistance Training
• Increases _______________ of connective tissue
• Allows muscles to generate more tension and makes all the tissues
more resistant to ______________
• Improves mobility and functional independence, esp in older adults
• Improved _______________ in preventing and delaying osteoporosis
(condition where bones lose their mineral content and become more
vulnerable to fracture)

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Nature of the Evidence
• Epidemiological studies indicate exercise, occupational activity and/or
recreational activity is associated with lower CVD incidence and
mortality.
• Health effects of moderate activity have also been shown
experimentally – those who increased their activity showed decreases
in BP, improved lipids etc.
• Studies that are retrospective can be _______________.
• Why is that?

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Risks of Exercise/Physical
Activity
General overstress –
exercise itself is a
Traumatic (Acute) Overuse (Chronic)
stressor – are you
injuries injuries
already
overcommitted?

Temperature injury –
heat or cold stress
Dehydration –
(hyper and
potentially fatal
hypothermia) – both
potentially fatal

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Risks of Exercise/Physical
Activity
• Chronic excessive intense endurance exercise can cause adverse structural changes
to the heart and blood vessels. However!
• There is inconsistency in reported findings
• Not all ultra-endurance athletes undergo pathological remodelling
• There are ______________________ around what is ‘excessive’ or to what extent
the damage the begins…

• For some, exercise can become a _______________ – sacrificing everything for

exercise, including relationships…not taking time off when injured.
• What about the high performance athlete? When is this behaviour
OK? Discuss…
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Developing Aerobic Fitness
• Large muscle groups
• Sustained
• Rhythmic
• Intensity must meet a minimum threshold – this is called the
________________________
• Is strength training Aerobic?

• Benefits can occur from being active but in order to see

improvements an exercise program must be followed. “FITTe”
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Developing Aerobic Fitness (next
slides are not from text)

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F.I.T.T. Formula
• Scientific variables of exercise
prescription (FITT)
• F frequency – how often?
• I intensity – how hard?
• T type (mode) – what
mode/method?
• T time (duration) – how
long?

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Frequency
• Starting a program (cardiorespiratory fitness)
• 3 – 5, 20 to 30 minute sessions per week
• Improves maximal oxygen uptake

• Disease prevention/enhanced quality of life

• At least 30 minutes, low to moderate intensity
• Most days of the week

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Frequency

Benefits of any one exercise session
are relatively short term
People should think of exercise as medication and
take it daily
https://www.youtube.com/watch?v=aUaInS6HIGo
Thus, people should aim to engage in
physical activity 6 to 7 times per week
Depending on intensity, all aerobic exercise/activity
should last from 20 to 60 minutes

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Intensity
 Scientific variables of exercise
prescription (FITT)
 F frequency – how often?
 I intensity – how hard?
 T type (mode) – what
mode/method?
 T time (duration) – how long?

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Intensity

• For systems of the body to develop

they need to be ____________
• Cardiorespiratory development
• Intensity is prescribed relative to
• Training status of the
individual (low intensity zone
vs high intensity zone)
• Based on Heart Rate or RPE

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Intensity Example

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Type

• Scientific variables of exercise

prescription (FITT)
• F frequency – how often?
• I intensity – how hard?
• T type (mode) – what
mode/method?
• T time (duration) – how long?

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Type

• Has to be aerobic
• Any activity or combination of
activities that will increase
heart rate
• Has to involve major muscle groups
• Must be rhythmic and continuous
• Can you think of some examples?

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Time
 Scientific variables of exercise
prescription (FITT)
 F frequency – how often?
 I intensity – how hard?
 T type (mode) – what
mode/method?
 T time (duration) – how
long?

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Time
• 20 to 60 minutes per session
• Based on intensity
• May be accumulated
• For weight management**
• Accumulate 60 minutes of
moderate intensity activity most
days of the week - debatable
• Sessions should always include a 5
minute warm up and 5 minute cool
down

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Developing Muscular Fitness
(text)
• 3 types of muscle in body – cardiac, skeletal and smooth
• 3 components – signalling, the contractile mechanism and energy
manufacturing
• Signals –

• Contractile Mechanism –

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 Developing
Muscular Fitness
(text)
• Energy – is supplied from the muscles
themselves as well as storage sites in the body
• Immediate energy – stored in muscle –
energy is released when chemical bonds
break apart
• Breakdown of stored CHO and Fats –
Glycogen and fat is broken down to make
energy needed for muscles contractions.
• Blood – not examinable – skip over

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 What is Resistance
Training?
• Comes in many forms – tubing,
bodyweight, cables/pulleys, free
weights, machines, kettlebells
• Injury? Risk?
• It is not deadlifting that hurts your
back; it is …

• One day of rest between? Is this

science?

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 • Improves balance and restores mobility
•
Strength & Makes lifting and reaching easier
Aging: Quality • Decreases risk for injuries and falls
of Life (next • Stresses bones and preserves bone
mineral density
slides are not • Decreased risk of osteoporosis
in text) (worsening)*
 • Optimal performance in daily activities
• Improves posture, personal
appearance and self-image
Benefits of • Encourages weight loss and
Strength maintenance
• Lowered injury risk
Training • Reduced cardiovascular demands
• Helps control blood sugar
 • Should be individualized
Resistance • Depends on the person’s knowledge of
how to do the exercises.
Prescriptio • Instead, assess where someone is at
n and then plan accordingly.
• CSEP recommends 2x/week
 1. Involve all major groups
2. Select exercises that will strengthen
the trunk and encourage you to
RT assume a good posture
3. Never lift heavy weights alone
Exercise 4. Warm up prior to maximal efforts
Guidelines 5. Use proper lifting technique
6. Exercise larger muscle groups before
exercising smaller ones
 • Less science behind ideologies
• Range of Motion at a Joint
• Related to __________________
• Does it equal reduced injuries?
• Nothing replaces good __________
• Here’s a routine you can follow if you like:
Flexibility https://www.youtube.com/watch?v=mhI0
2Xt-CCI
• Use slow, relaxed __________and do not
___________
• Muscles lengthen more effectively when
they are warm
• Have patient ________ to enjoy a good
stretch
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 Prevention of
Activity-Related
Injuries (text)

• Medical Evaluation for

• ______ years and have been
sedentary for some time
• <35 years and have :

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Prevention of Activity-Related
Injuries (text)
• After taking a break from exercise it is important to resume things
______________
• Always follow a _________ that involves mild whole body activity and
mobility / ROM drills – these increase blood supply to working
muscles and _____________ joints with synovial fluid.
• Maintain correct __________ and move with control.
• Muscle _____________ is a normal part of new activity.
• Cross train to avoid repetitive ___________.

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Sign your body
needs recovery

• Persistent pain in a _______

• Increased difficulty performing a
familiar exercise
• Increased susceptibility of:
• Lack of energy and enthusiasm
• Lack of libido*

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Treatment of
Injuries
• Imaging is necessary (X-rays, CT scans,
MRI’s)
• Medication –
• ___________ to assist tissue healing –
Mobilizations
• Progressive strengthening
• Aerobic _____________
• Address ______________ of Injury
• Move back to Sport or Physical Activities

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