Physical Activity 101

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Physical Activity 101

• Community Health Leader Training
• April 3, 2008

Ismael Aguila, MS, CSCS Physical Activity
Specialist Network for a Healthy California Los
Angeles Region
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Purpose of this presentation

• The purpose of this presentation is to help
  Community Health Leaders understand the
  fundamental concepts of physical activity and how
  to safely promote the importance of physical
  activity to families.

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Overview

• Today, we will discuss
• Importance of physical activity
• Basic theory and terminology
• Physical Activity Pyramid
• FITT Principle
• Monitoring Intensity
• Safety guidelines
• Quick PA Tips activities

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Importance of regular physical activity

• Reduces the risk of dying of coronary heart
  disease.
• Decreases the risk for
• Stroke
• Colon cancer
• Diabetes
• High blood pressure

• Control of body weight
• Maintain healthy bones, muscles, and joints.
• Reduces falls among older adults.
• Helps to relieve the pain of arthritis.
• Reduces symptoms of anxiety and depression.

Source Physical Activity for Everyone, Center
for Disease Control and Prevention
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Despite the proven benefits of physical activity

• Adults
• More than 50 of American adults do not get
  enough physical activity to provide health
  benefits.
• 25 of adults are not active at all in their
  leisure time.
• Activity decreases with age and is less common
  among women than men and among those with lower
  income and less education.
• About 2/3 of young people 9th 12th grades are
  not engaged in recommended levels of PA.
• Daily participation in physical education classes
  dropped from 42 in 1991 to 33 in 2005

Source Physical Activity for Everyone, Center
for Disease Control and Prevention
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Chronic Energy Imbalance!

• Energy imbalance between calories consumed and
  calories expended.
• Poor diet and physical inactivity contribute to
  health problems

Find Balance!
Source U.S. Surgeon General, 2007
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To better understand how you can be physically
active, you need to understand what physical
activity really is.
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What is physical activity?

• It is any bodily movement produced by skeletal
  muscles that result in an expenditure of energy.

• Low-intensity
• Moderate-Intensity
• Vigorous-intensity

Source ACSMs Guidelines For Exercise Testing
and Prescription, 6th Edition
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Levels of physical activity

• Light-Intensity Activities
• Walking slowly
• Gardening or pruning
• Dusting
• Conditioning exercise, light stretching or warm
  up

• Vigorous-Intensity Activities
• Jogging or running
• Mowing lawn, hand mower
• Competitive sports
• Moving or pushing furniture
• Circuit training

• Moderate-Intensity Activities
• Walking briskly
• Mowing lawn, power motor
• Leisure sports
• Scrubbing floors or washing windows
• Weight lifting, machines or free weights

Source Physical Activity for Everyone, Center
for Disease Control and Prevention
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Recommendations for physical activity for adults

• Adults should engage in moderate-intensity
  physical activities for at least 30-minutes on 5
  or more days of the week.
• - Centers for Disease Control and
  Prevention/American College of Sports Medicine
• OR
• Adults should engage in vigorous-intensity
  physical activity 3 or more days per week for 20
  or more minutes per occasion
• - Healthy People 2010

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Recommendations for physical activity for children

• Children Adolescents
• It is recommended that children and adolescents
  participate in at least 60-minutes of
  moderate-intensity physical activity most days of
  the week, preferably daily.

Source Healthy People 2010 Physical Activity
for Everyone, Center for Disease Control and
Prevention
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What is Exercise?

• Exercise is physical activity that is planned or
  structured.
• It involves repetitive bodily movement done to
  improve or maintain physical fitness.

Source ACSMs Guidelines For Exercise Testing
and Prescription, 6th Edition
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What is Physical Fitness?

• A set of goals that people have or achieve that
  relates to their ability to perform physical
  activity

• 5 Components of
• physical fitness
• Aerobic fitness
• Muscular strength
• Muscular endurance
• Flexibility
• Body composition

Source ACSMs Guidelines For Exercise Testing
and Prescription, 6th Edition
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Take Action Physical Activity Pyramid
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Community Handbook Physical Activity Pyramid
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How about a version like this?
Cut Down
T.V., Computer, etc.
2-3 Days
Stretching, Yoga
Flexibility
2-3 Days
Strength
Push ups, Weight Lifting
3-5 Days
Brisk Walking, Running, Swimming, Bicycling
Aerobic Exercise
When Ever You Can
Soccer, Basketball
Leisure
Recreational
Skateboarding, Yard Work
Everyday
Walk the dog Make extra steps
Take longer routes Take the stairs
Daily Activities
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Promoting Safety

• Your personal safety must always be a top
  priority when doing any type of physical activity
• Regular physical activity is fun and healthy.
• Being more active is very safe for most people.
  However, some people should check with their
  doctor before they start becoming much more
  physically active.

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Incidence of Cardiovascular Complications

• In absence of significant cardiac pathology, the
  risk is low.
• 1 death per 2,897,057 persons
• 1 cardiac arrest per 2,253,267 hours
• Malinow MR, et al., 1984.

• Risk is considerably greater among people with
  Cardiovascular disease.
• 1 major cardiovascular complication in every
  60,000 hours of outpatient cardiac exercise
  therapy.
• With 95 patients exercising 3 hours/week 1
  event 4 years.
• Franklin BA, et al., 1998

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Tip 1 Consult a physician before starting any
exercise program.

• Do you lose your balance because of dizziness or
  do you ever lose consciousness?
• Do you have a bone or joint problem (for example,
  back, knee or hip) that could be made worse by a
  change in your physical activity?
• Is your doctor currently prescribing drugs (for
  example, water pills) for your blood pressure or
  heart condition?
• Do you know of any other reason why you should
  not do physical activity?

• Consider these questions
• Has your doctor ever said that you have a heart
  condition and that you should only do physical
  activity recommended by a doctor?
• Do you feel pain in your chest when you do
  physical activity?
• In the past month, have you had chest pain when
  you were not doing physical activity?

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Tip 2 Monitoring Intensity

• Teach participants the importance of monitoring
  their intensity which include
• Increasing personal safety
• Maximize results associated with exercise.

• Three ways to do this
• Talk Test
• Target Heart Rate
• Borgs RPE
• Encourage participants to stay within their
  Target Heart Rate Zone.

For more information go toPhysical Activity for
Everyone, CDC
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Additional Tips

• 3 Dress appropriately
• Fit, comfortable, and breathable.
• No high heels or barefoot.
• 4 Always warm-up
• 3-5 minutes
• Light in intensity and gradual increase.
• Small to large movements
• 5 Always cool down
• 3-5 minutes (never stop sudden)
• Always stretch (15-20 seconds)

• 6 Progression
• Start slowly
• Gradually increase the FITT!
• Frequency
• Intensity
• Time
• Type
• 7 Plenty of water
• Adults
• 8oz/15 minutes
• Children
• 7-10oz/10-15 minutes
• NASPE

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• There are 1440 minutes in every day...
• Schedule 30 of them for physical activity!

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Contact information

• Ismael Aguila, MS, CSCS
• Physical Activity Specialist
• LA Regional Network
• 213-663-3603
• isaguila_at_ph.lacounty.gov