Physical Activity 101

1. 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

2. 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.

3. 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 Overview

4. 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. Importance of regular physical activity Source: Physical Activity for Everyone, Center for Disease Control and Prevention

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

6. 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

7. To better understand how you can be physically active, you need to understand what physical activity really is.

8. It is any bodily movement produced by skeletal muscles that result in an expenditure of energy. Low-intensity Moderate-Intensity Vigorous-intensity What is physical activity? Source: ACSM’s Guidelines For Exercise Testing and Prescription, 6th Edition

9. Moderate-Intensity Activities: Walking briskly Mowing lawn, power motor Leisure sports Scrubbing floors or washing windows Weight lifting, machines or free weights Vigorous-Intensity Activities: Jogging or running Mowing lawn, hand mower Competitive sports Moving or pushing furniture Circuit training Levels of physical activity • Light-Intensity Activities: • Walking slowly • Gardening or pruning • Dusting • Conditioning exercise, light stretching or warm up Source: Physical Activity for Everyone, Center for Disease Control and Prevention

10. 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

11. Children & Adolescents: It is recommended that children and adolescents participate in at least 60-minutes of moderate-intensityphysical activity most days of the week, preferably daily. Recommendations for physical activity for children Source: Healthy People 2010 & Physical Activity for Everyone, Center for Disease Control and Prevention

12. Exercise is physical activity that is planned or structured. It involves repetitive bodily movement done to improve or maintain physical fitness. What is Exercise? Source: ACSM’s Guidelines For Exercise Testing and Prescription, 6th Edition

13. 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 What is Physical Fitness? Source: ACSM’s Guidelines For Exercise Testing and Prescription, 6th Edition

14. Take Action: Physical Activity Pyramid

15. Community Handbook: Physical Activity Pyramid

16. 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 Recreational Leisure Skateboarding, Yard Work Everyday Walk the dog Make extra steps Take longer routes Take the stairs Daily Activities

17. 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.

18. 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

19. 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? 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? Tip #1: Consult a physician before starting any exercise program.

20. 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 • Borg’s RPE • Encourage participants to stay within their “Target Heart Rate Zone.” For more information go to:”Physical Activity for Everyone”, CDC

21. 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

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

23. Ismael Aguila, MS, CSCS Physical Activity Specialist LA Regional Network 213-663-3603 isaguila@ph.lacounty.gov Contact information