KIN 100 1st Edition Lecture 10Physical 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 sweator● 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 ⅓ 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 activity- gyms, 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
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