Physical Activity vs. Exercise

Physical Activity Guidelines

• The American College of Sports Medicine (ACSM) recommends 30 minutes of moderate-intensity physical activity on 5 or more days per week or 20 minutes of vigorous-intensity activity 3 or more days per week
  • (Citation: Riebe, Deborah; Ehrman, Jonathan K; Liguori, Gary; Magal, Meir. ACSM’s Guidelines for Exercise Testing and Prescription 10th Edition.)
• Dose-Response Relationship: Increasing volume and intensity results in additional health benefits
  • Increasing physical activity to improve health and wellness

Moderate vs. Vigorous Intensity

Citation: https://www.cdc.gov/physicalactivity/basics/measuring/index.html

College Student Physical Activity Behaviors

• Citation: American College Health Association. American College Health Association-National College Health Assessment III: Reference Group Executive Summary Fall 2020. Silver Spring, MD: American College Health Association; 2020.
  • https://www.acha.org/documents/ncha/NCHA-III_Fall_2020_Reference_Group_Executive_Summary.pdf

Physical Activity & Exercise Recommendations Based on Goals

• Citation: Garber. C. E. et at 2011. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuramotor fitness in apparently healthy adults: Guidance for prescribing exercise. Medicine and Science in Sports and Exercise 43(7). 1334-1359. Physical Activity Guidelines Advisory Committee. 2008. Physical Activity Guidelines Advisory Committee Report, 2008. Washington. DC.: U.S. Department of Health and Human Services; U.S. Department of Hearth and Human Services. 2010. The Surgeon Generals Vision for a Healthy and Fit Nation. Rockville. Md.: US. Department of Health and Human Services. Office of the Surgeon General.

Fitness

• Health-related fitness: physical capacities that contribute to health
• Skill-related fitness: complex control of muscles and movement by brain and spinal column

Components of Fitness

 

 

Examples of Components of Fitness

Skill-Related Components of Fitness

• Speed
• Power
• Agility
• Balance
• Coordination
• Reaction
• Movement Time

Principles of Physical Training

• Adaptation: physiological changes that occur with exercise training
  • Human body adaptable, adjusting to meet increasing demands
  • Short-term adjustments lead to long-term changes and improvements in fitness levels.
• Specificity: to develop a particular fitness component, one must perform exercises designed specifically for that component
  • Well-rounded exercise program should include exercises geared to each component of fitness
• Progressive Overload: placing increasing amounts of stress on the body causes adaptations that improve fitness
  • As amount of exercise progressively increases, fitness improves
• Reversibility: fitness improvements are lost when demands on the body are lowered
  • If a person stops exercising, 50% of fitness improvements are lost within 2 months
• Individual Differences: there are large differences in our ability to improve fitness and perform skills
  • Specific genes influence body fat, strength, and endurance

• Citation:ACSM https://www.exerciseismedicine.org/assets/page_documents/EIM_Rx%20for%20Health_Being%20Active%20for%20a%20Better%20Life.pdf

FITT Principle

• Frequency: How many days per week
• Intensity: Low/moderate/vigorous
• Time: Duration of exercise
• Type: Mode of activity (what type of exercise)

Designing Your Own Fitness Program

Guidelines for Training

• Train the way you want to shape your body to change
• Train regularly
• Start slowly and progress gradually
• Increase duration and frequency before increasing intensity
• Warm-up before exercise and cool-down after exercise
• Exercise safely – overloading your muscles and joints can lead to serious injury, so train within your capacity
• Listen to your body and get adequate rest
• Cycle the volume and intensity of your workouts
• Vary your activities and train with a partner in order to prevent boredom
• Fuel your activity appropriately
• Track your progress
• Get advise if you need it
• Have fun!

Sedentary Behavior

• In addition to your fitness program you should also avoid regular sedentary behavior

• Citation: World Health Organization. WHO Guidelines on Physical Activity and Sedentary Behaviour. s.n.; 2020.
  • https://www.who.int/publications/i/item/9789240015128

References

• American College Health Association. American College Health Association-National College Health Assessment III: Reference Group Executive Summary Fall 2020. Silver Spring, MD: American College Health Association; 2020.) https://www.acha.org/documents/ncha/NCHA-III_Fall_2020_Reference_Group_Executive_Summary.pdf
• https://www.cdc.gov/physicalactivity/basics/measuring/index.html
• Garber. C. E. et at 2011. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuramotor fitness in apparently healthy adults: Guidance for prescribing exercise. Medicine and Science in Sports and Exercise 43(7). 1334-1359. Physical Activity Guidelines Advisory Committee. 2008. Physical Activity Guidelines Advisory Committee Report, 2008. Washington. DC.: U.S. Department of Health and Human Services; U.S. Department of Hearth and Human Services. 2010. The Surgeon Generals Vision for a Healthy and Fit Nation. Rockville. Md.: US. Department of Health and Human Services. Office of the Surgeon General. https://www.exerciseismedicine.org/assets/page_documents/EIM_Rx%20for%20Health_Being%20Active%20for%20a%20Better%20Life.pdf
• Riebe, Deborah; Ehrman, Jonathan K; Liguori, Gary; Magal, Meir. ACSM’s Guidelines for Exercise Testing and Prescription 10th Edition.
• World Health Organization. WHO Guidelines on Physical Activity and Sedentary Behaviour. s.n.; 2020. https://www.who.int/publications/i/item/9789240015128