KIN 100 1st Edition Lecture 10 Physical Activity Measuring energy expenditure 24 hr recall ask them Diary accelerometers measure energy expenditure doubly labelled water label with H and O isotopes gold standard most accurate expensive MET metabolic equivalent multiples of resting metabolic rate What is enough exercise 1996 Surgeon General s report Physical Activity and Health recommendations 1 everyone benefits from physical activity 2 accumulate 30 min of moderate physical activity on most days 3 vigorous intensity is better 4 strengthening exercises 2x a week focus on multiple groups of muscles ACSM AHA 2007 recommendations moderate aerobic activity 30 min day 5x week moderate break a sweat or vigorous cardio 20 min day 3days week substantial improvement in HR Strength training 2x week Are we getting enough exercise Why are we inactive High school Physical activity only children get PE cost money to maintain PE programs other reason Is exercise beneficial These notes represent a detailed interpretation of the professor s lecture GradeBuddy is best used as a supplement to your own notes not as a substitute epidemiology study of disease causes Exercise epidemiology studies occupation does it affect exercise people with more sedentary jobs are more likely to have CHD coronary heart disease Longshoreman study jobs that are more physically demanding have lower rate of CHD Harvard Alumni Study all have same access to physical activitygyms footwear etc Fitness vs mortality Exercise dose response relationship exercise induced changes best improvement in group from no to minimal exercise Health risks of a sedentary lifestyle CHD Lipid profile Increase LDL cholesterol bad decrease in HDL cholesterol good increase in triglycerides Atherosclerosis Hypertension Components of fitness Cardiorespiratory endurance improve this ability to supply O2 and fuel to working muscle remove waste products from muscles aerobic activities Muscular strength ability to exert force weight lifting stair climbing Muscular endurance continue moderate physical activity without fatigue repetitive weight lifting Body composition Relative amounts of muscle bone fat water decrease relative amount of fat increase relative amount of muscle estimates of body fat weight under water compared to on land Dexa measuring fat folds
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