Understanding the Nature of Physical Activity Chapter 12, 13 & 14

What do you need to know? What is physical activity? What are the dimensions and domains of physical activity? What are the benefits of being physically active? What are the health risks associated with inactivity? Why do we have the National Physical Activity Guidelines? What are the specific guidelines for each key group? What are the factors influencing physical activity? Before moving onto next slides – ensure students cover the definitions needed for pa, exercise, play, sedentary behaviour, inactivity

Leisure-time activity Physical Activity Four Domains Leisure-time activity Household/gardening Occupational Active Transport Four dimensions Activity type Frequency Intensity Duration

Domains of physical activity Leisure-time activity domain Household/gardening domain Occupational domain Active transport domain

Dimensions of the NPAG F = Frequency I = Intensity T = Time (duration) How many times per week? I = Intensity At what intensity is the activity undertaken? How hard are you working? T = Time (duration) How often is the activity undertaken per day or per week? T = Type What activity is being undertaken?

Measuring Intensity There are 4 ways of measuring this: Talk test Heart Rate Perceived exertion Metabolic equivalent (MET’s) estimate of the amount of oxygen used by the body during physical activity. activity that burns 3 to 6 METs is considered moderate-intensity physical activity. activity that burns > 6 METs is considered vigorous-intensity physical activity.

Light intensity activities < 3 sleeping 0.9 watching television 1.0 Physical activity MET Light intensity activities < 3 sleeping 0.9 watching television 1.0 writing, desk work, typing 1.8 walking, 2.7 km/h, level ground, strolling, very slow 2.3 walking, 4 km/h 2.9 Moderate intensity activities 3 to 6 bicycling, stationary, 50 watts, very light effort 3.0 walking 4.8 km/h 3.3 calisthenics, home exercise, light or moderate effort, general 3.5 walking 5.5 km/h 3.6 bicycling, 16 km/h, leisure, to work or for pleasure 4.0 bicycling, stationary, 100 watts, light effort 5.5 Vigorous intensity activities > 6 jogging, general 7.0 calisthenics (e.g. pushups, situps, pullups,jumping jacks), heavy, vigorous effort 8.0 running jogging, in place rope jumping 10.0

Measuring Intensity Talk test Heart Rate Very simple If you can talk comfortably while being active, you are working at a light-moderate intensity. If you cannot talk comfortably, you are likely to be performing at a vigorous intensity. Heart Rate There is a direct relationship between heart rate and activity intensity. To work at a moderate level, your heart rate should be 50-70% of maximum heart rate (MHR).

T = type (activity type) Physical Activity Pyramid is used to categorise the numerous activities that people engage in. Think of 10 activities you engage in regularly and apply these to the pyramid. Using the table on page 248, if the activity can be categorised by at least 6 of the characteristics then it is likely to be an example of a lifestyle physical activity.

With a partner brainstorm all the benefits of being physically active. Social Mental

improved cardiovascular function Physical Mental Social improved cardiovascular function improved strength and endurance resistance to fatigue greater lean body mass and less body fat improved flexibility bone development teams interacting with others increased sense of connectedness to community increase enjoyment of activity improve self-concept, and improve quality of life and sense of wellbeing. Relief from depression Improved sleep habits Fewer stress symptoms Ability to enjoy leisure and work Improved brain function Lower levels of anxiety

How physically active are you? Are you sufficiently active for health benefits? Walking: total times/week = Total hours/week= Moderate Physical Activity (MPA): total times/week = Vigorous Physical Activity (VPA): total times/week = Calculate: Sessions: walking + MPA sessions + VPA sessions = sessions/week Hours: walking + MPA hours + (VPA hours x 2) = hours/week Sufficiently active? (Tick if you meet either or both criteria) > 150 minutes/week > 50 minutes/week and > 5 sessions/week

National Physical Activity Guidelines

Australia developed a set of physical activity guidelines recommending adults to engage in vigorous exercise for a minimum of 20 minutes (sustained) at least three times per week, to attain high levels of fitness. By the 1990’s it was recognised that only a small proportion of the population was meeting these guidelines.

The Australian Department of Health and Ageing revised their previous recommendations and produced a new set of guidelines on the minimum levels of physical activity required for optimum health and body weight. They are not designed for high-level fitness or sports training, but are intended to provide realistic strategies for incorporating physical activity into our everyday lives.

Recommendations NPAG has activity guidelines for a range of people: Children and Youth Adults Older Adults Overweight and Obese people

Children (5-12) and Youth (13-18) NPAG F = ____________ I = _______________________________ D = ____ minutes and up to several hours (can be accumulated) T = a range of activities, including weight bearing Eg: Note: Children should spend less than two hours per day using electronic media for entertainment Everyday Moderate- Vigorous intensity activity 60

Children and Youth NPAG Supporting guidelines Parents, teachers, coaches and adults should ensure activity environment is safe Families, schools and the community have a shared responsibility to provide many opportunities for activity Children who do little physical activity should start with 30 minutes and then slowly increase this over time Children should have the opportunity to learn fundamental motor skills

Modifying Sports Modified sports offer a huge difference from the typical sports done by adults. Here is how they can be modified to make it a lot safer for the children to be involved in: Reduce the size of the playing court or field. Use smaller sized balls and pieces of equipment. Change the rules to become more lenient due to skills limitation. Reduce the amount of time spent on playing the game. Add the amount of protective gears used. Focus more on the game and fun aspect of it, instead of the competitive aspect of the sport.

Benefits of modifying sports The modified version is as fun and exciting to play as the actual sport from which it was derived. Thus, children will still remain motivated to participate. It is challenging enough for the younger participants, whilst increasing children’s safety. It offers a great avenue for skills development and facilitates the natural growth and progression of children. It presses the importance of sports and outdoor activities for children, while eliminating the level of physical demand. It offers an even playing field for children of all sizes, ages and skill level.

Adult NPAG Think of movement as an opportunity, not an inconvenience. Be active every day in as many ways as you can. Put together at least 30 minutes of moderate intensity physical activity on most, preferably all, days. If you can, also enjoy some regular, vigorous activity for extra health and fitness.

Guideline 1: Think of movement as an opportunity, not an inconvenience. This has become especially important in recent years with the increase in modern technology. The opportunity for human movement is reducing due to our greater dependence on technology. Cars reduce how much we walk, machines reduce the amount of labour intensive work done at home and in the workplace and TV’s, computers and DVD’s can keep people inactive for long periods. By changing the way people think we can enjoy the benefits of modern technology without the negative health consequences.

Guideline 2: Be active everyday in as many ways as you can. Being active in small ways throughout the day is likely to provide health benefits to almost everyone, no matter what your age, body weight, health condition or disability. How can you increase physical activity? Walk or cycle instead of using the car Park further away from your destination and walk the rest of the way Walk or cycle to and from your tram/train station or bus stop, and get on and off at a stop that is further away. Take the stairs instead of the lift Walk rather than rest on escalators Work in the garden Play with children in an active way Walk or play with pets Challenge family, friends or colleagues to be active with you.

Guideline 3: Put together at least 30 minutes of moderate-intensity physical activity on most, preferably all, days. Moderate-intensity doesn’t have to be continuous! Most days would refer to at least 5 out of 7. You can: Accumulate your 30 minutes or more throughout the day by combining a few shorter sessions of activity around 10-15 minutes each (minimum); or Do 30 minutes or more continuously.

Guideline 4: If you can, also enjoy some regular, vigorous activity for extra health and fitness. This guideline adds an extra level for those who are able, and wish, to achieve greater health and fitness benefits. For best results, this type of activity should be carried out for a minimum of around 30 minutes, three to four days a week.

Physical Activity trends into adulthood Studies have shown, that with increasing age there is a decrease in the amount of physical activity people do. Why is this the case? Adults have greater work commitments, family obligations and household duties that will leave them less time in a day. How have the NPAG taken this research into account? Adults need only do 30 minutes of physical activity and it can be accumulated throughout the day not necessarily one big chunk of time.

Older People NPAG F = most, if not all, days of the week D = ________ minutes T = a range of activities with a focus on fitness, ________ , ________ and ___________ Why? Low-Moderate Intensity activity 30 strength balance flexibility

Overweight and Obese People NPAG Every F = ______ day I = Low-moderate D = 60 minutes T = a range of activities, including aerobic type Note: Once weight has been lost it is recommended that 60-90 minutes of activity per day be accumulated to avoid weight regain

Questions: Why are weight-bearing activities important for children? How much physical activity is recommended for a person who was formerly obese and now is in the healthy weight range? What is the recommendation in relation to screen time for a 6 year old?

Case Study Dear PE expert, I was reading in a magazine the other day that I should be doing at least 30 minutes of moderate-intensity physical activity a day, on most days. I am 30 years old and work in an office so I don’t do much activity as part of my job. I don’t like sport or getting too sweaty. Can you give me some tips for incorporating physical activity into my everyday life? Also can you explain how I would know if I am exercising at a moderate intensity or not? How many days is most days? What are the health benefits of being active on most days? Kind Regards, Georgia Refer to the letter above and prepare a response to Georgia’s questions. Ensure you explain in plain English at least two ways of classifying moderate-intensity physical activity.

Factors influencing physical activity

Understanding factors influencing participation in physical activity Demographic factors (e.g. age, gender, socioeconomic status) Individual factors Physical Environment Social environment Environmental factors Barriers to physical activity

Factors influencing physical activity Individual and demographic factors Age ↑age = ↓ in physical activity Gender Males are generally more active than females – particularly in relation to vigorous activity Socioeconomic status (education and income) ↑income and/or final year of education = ↑ in physical activity Self-efficacy (self-esteem) ↑self-efficacy = ↑ in physical activity Cultural Background National Surveys conducted in Australia found that people from Non-English speaking backgrounds are at a higher risk of being inactive.

Record the percentage of: Males participating in sport Females participating in sport Australians participating in sport

Discuss factors which could account for the differences in the number of males compared to females participating in sport. Identifying the need to engage adolescent girls in physical activity, programs are being developed in school settings to promote and encourage girls to be physically active. Are there large numbers of females participating in sports at your school? Are girls in your school setting encouraged to be physically active? Discuss. What strategies could be used in the school setting to promote the involvement of girls in physical activity? Discuss.

Environmental factors Climate ↑sunshine and warm weather = ↑ in physical activity Time spent outdoors ↑time spent outdoors = ↑ in physical activity Access to equipment or facilities ↑access to equipment and facilities = ↑ in physical activity

Social environment Social and parental support Dog ownership ↑ support = ↑ in physical activity Dog ownership If you own a dog you are more likely to be physically active Parental modelling If your parents are physically active you are more likely to be physically active

Physical Environment Transport Parklands Walking and cycling tracks Easy transport access = ↑ in physical activity Parklands ↑parks = ↑ in physical activity Walking and cycling tracks ↑walking and cycling tracks = ↑ in physical activity Recreational facilities (skate parks, playgrounds etc.) ↑recreational facilities = ↑ in physical activity

Barriers to participation in physical activity Barriers are generally considered factors that make it difficult to do something.

Categories and examples of barriers Perceived Barrier Examples Time constraints and competing roles Personal physical and psychological health Individual (internal factors) External factors Being a parent or partner Caregiving of family members Occupational Roles Roles within the relationships (picking up groceries, completing chores around the home/garden Chronic diseases including diabetes, depression, back pain, injury or arthritis Lack of self-efficacy, motivation, interest Lack of energy, due to fatigue Health problems Lack of social support from family, friends or partner Body weight or perception of appearance Lack of local activity facilities, or transport to important destinations (e.g. beach, parks, fitness centre) Cost of programs and access to facilities Poor weather, hilly terrain or lack of safety

Main reasons people are inactive Lack of time Dislike of exercise Feeling too tired Lack of company Lack of money

Barriers according to type of physical activity We cannot assume that the types of barriers to all forms of physical activity are the same. The barriers to walking may be different from the barriers to more vigorous activities such as jogging. Common barriers to vigorous physical activity include: Feeling self-conscious Lack of energy Disliking or discomfort associated with strenuous exercise Lack of financial resources.

Barriers to being active quiz

Promoting physical activity

A settings-based approach As a result of social, environmental and lifestyle changes over many years, it is no longer a requirement to be as physically active as we used to be. Decreasing levels of physical activity in the population, resulting in a detrimental effect on health, is a rising problem for most Westernised countries. Intervention strategies are a way to reduce the levels of inactivity in society and promote involvement in physical activity for all members of the community. One of these strategies is the use of a settings-based approach to health promotion. Possible settings include the home, school, community and workplace.

Evidence suggests that working in a range of settings can reach out to a number of population groups and influence policies and programs. Within a settings-based approach, the choice to be physically active can be made more convenient, easier, safer and more enjoyable through initiatives designed to create an environment supportive of participation in physical activity.

Home settings Why? People spend many hours at home Parents can be active role models How? Have a variety of equipment around the home e.g. cubby house, bicycles, basketball ring, trampoline (these are all associated with physical activity) Put runners in the hallway to remind you to be active. Walk the dog regularly Parents need to provide children with support Restrict children's screen time to a maximum of 2 hours a day for non-educational use

School settings Why? Compared to usual physical activity interventions, school-based physical activity promotion programs are effective especially in terms of targeting adolescent girls. Children who are active in their schooling years are significantly more active in their adult years How? Include playgrounds, courts, grassed areas, goal posts etc. Establish walking paths around the school perimeter for use by the students, family and community Bike sheds at school Extensive range of sports equipment Allow the facilities to be accessible to the community outside school hours Peer-support and after-school activity groups Ensure that all students are involved in 100 minutes of physical activity time

Community settings Why? Broad groups of people mean that a large number of people can be impacted Can be challenging to implement due to the broad range of people. How? Maximise walkability of community streets Parks should include shade, seating and drinking water ‘Come and try’ days provide opportunities for people to try new and different physical activities e.g. community walking event ‘Meet the expert’ days e.g. golf professionals, celebrity athlete Introduce groups or clubs into the community e.g. fishing, gardening Encourage personal challenges, contracts between friends and family e.g. who can get the most steps per day using a pedometer Encourage recreation centres to offer introductory sessions Insert brochures of NPAG in mailboxes or pigeon holes on a monthly basis

Workplace settings Why? Large percentage of the Australian adult population spends a significant number of waking hours at work and travelling to and from work. How? Put up posters in staff areas about the consequences of inactivity, the health benefits of regular physical activity or how to perform specific exercises such as stretches Provide changing facilities, showers, lockers and exercise facilities. Place signage to promote the use of stairs. Stairwells should be accessible, well lit and with music where possible. Implement lunchtime walking groups Invite guest speakers in to talk about health and fitness Close escalators or lifts for one week Subsidise staff memberships for a gym Discount health insurance with appropriate companies

Mass Media A huge advantage of this is it has the potential to reach large numbers of people. It’s main purpose is to raise awareness and increase peoples motivation to be active. Examples of mass media include: Television broadcasts Radio broadcasts Billboards Print media Commercials at movie cinemas Web-based interactive information

What is an intervention program that could be implemented at school?

Active living programs Search online for some examples of school, community and workplace physical activity intervention programs or initiatives designed to promote active living. Summarise your research. For each setting, answer the following. Provide at least 2 example programs Describe each program, who the target audience is and any evidence collected in relation to the effectiveness of the program to increase physical activity. Consider using a table to summarise your findings