KIN459 Exam 2 Review - 459 Exam 2: Important notes from...

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459 Exam 2: Important notes from Readings Lecture 9/28: Exercise Recommendations ¼ of adults get zero leisure time PA An additional 1/3 are insufficiently active to achieve health benefits Late 80s/Early 90s PA recs developed to improve health that could apply to most/all adults (no distinction for elderly) 20-60 min of mod-high intensity endurance exercise 3 times/wk Revised mid 1990s Purpose—to develop a “clear/concise public health message regarding PA” Majority of health benefits can be gained by moderate intensity activities Accumulate 30 min or more of mod intensity PA on most/all days Quotes from 1996 recs “Intermittent bouts, including tasks of daily living, have similar health benefits if performed at a moderate intensity” Brisk walking, cycling, swimming, home repair, and yardwork “Additional benefits accrue benefit from being more active or including more vigorous activity” “Moderate intensity activities are more likely to be continued than are high- intensity activities” Primary differences between 80s and 1996 recs Moderate intensity is emphasized Accumulating PA is appropriate Accumulation based on 2 studies Debusk (1990) 30 min vs 3—10 min bouts Ebisu (1985) 3 groups ran 30 min/ day in 1,2, or 3 daily sessions Outcomes were the same Reductions in mortality vigorous vs non-vigorous Vigorous 40% reduction in mortality Non-vigorous 7% reduction in mortality New Food Pyramid Recommends Exercise!! Min of 30 min/day moderate exercise 60 min/day to prevent weight gain 60-90 min/day for weight loss or to prevent regain <50% of US adults met the 1996 recs For peope b/e 18 and 65 years…separate document for OLDER adults (65+ or those with chronic disease 50-64)
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Changes: Added vigorous component Weight loss 60-90 minutes Strength training—2 days/wk, 1 set 10-15 reps (for older)/8-10 for normal adults Bone health—weight bearing exercises Flexibility—min of 10min at least 2 days/wk, 10-30 sec, 3-4 reps/stretch Maintain range of motion necessary to maintain ADLs Recommendations from ACSM and AHA for Older Adults: Older Americans are the least physically active of any age group and generate the highest expenditures for medical care. Aerobic activity—moderate PA for min of 30 min on 5 days or vigorous PA for 20 min on 3 days Strength—8-10 exercises for a min of 2 days/week, a resistance weight that allows 10-15 reps per exercise Exceeding the minimum recommended amounts can do one or more of the following o Improve personal fitness o Improve management of existing disease where it is known that higher levels of PA have greater therapeutic benefits for the disease o Further reduce risk for premature chronic health conditions and mortality related to physical inactivity
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KIN459 Exam 2 Review - 459 Exam 2: Important notes from...

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