Chapter 6: Lifestyle Physical Activity and Positive Attitudes Lesson 6.1: Activities for a Lifetime—Choices From the Pyramid Self-Assessment 6: Walking Test

Lesson Objectives Being able to describe: Different types of lifestyle physical activities. The FIT formula

EXAMPLES OF LIFESTYLE PHYSICAL ACTIVITIES DONE AT HOME? Housework vacuuming, cleaning Yard work raking the leaves, mowing the lawn, or shoveling snow

EXAMPLES OF LIFESTYLE PHYSICAL ACTIVITIES DONE AT WORK? Physically Active Jobs: carpentry/bricklaying/firemen/professional athlete. Walking + climbing the stairs

SPORTING EVENTS AS LIFETIME PHYSICAL ACTIVITIES e.g. golf, tennis, racquetball etc. Can be started at young age Leads to lifetime fitness

IMPORTANCE IN INTENSITY You can select your intensity level Moderate intensity sports lifestyle physical activities Golf, bowling, social dancing, etc. Higher levels of intensity = > improvements in fitness ># of calories burned

WHAT DOES THE WORD MET REFER TO? MET = metabolism Metabolism = use of energy to sustain life One MET = amount of energy used while resting Maintain good metabolism: Exercise Eat Healthy Get enough sleep

METS YOU USE WHEN DOING LIFESTYLE PHYSICAL ACTIVITIES & VIGOROUS PHYSICAL ACTIVITIES? Lifesytle activities usually use up calories around 4-7 times the resting metabolic rate.

VIGOROUS PHYSICAL ACTIVITIES Vigorous activities involve a lot (more) Calories use up. Around 10-15 times the metabolic rate. = intensity of 10-15 METs.

Anybody able to do on daily basis LIFESTYLE PHYSICAL ACTIVITIES WHERE ON THE PHYSICAL ACTIVITY PYRAMID? WHY? Placed at the base because Important for health Anybody able to do on daily basis

How much lifestyle physical activity is recommended? You should be doing… 30 mins of moderate physical activity (4-7 METs) per most days Better if it’s > 30 mins Join activity sessions lasting 10 mins or more

Amount of Calorie Use Each Day/Week Answer: Minimum of… 200 calories a day in physical activity 1,000 to 1,400 calories each week if active most of the week

Pedometers + Connection w/ Lifestyle Physical Activity Pedometer(device): counts # of steps you take & displays distance in meters Monitors how much a person walks per day Very accurate Walking 10,000 steps=being physically active

Using Pedometers As A Motivational Tool Answer: You can see # of steps you take per day Can write down personal goal for # or steps Can help achieve walking goal

FOR WHOM IS THE WALKING TEST BEST SUITED? Answer Less fit people. Can be done at a low intensity. Alternative to one-mile run, PACER, & the step test

Is the walking test best for active people? Answer One-mile run/PACER best for evaluating CV fitness levels for active + fit people Walking test as well

WARM-UP FOR THE WALKING TEST? Answer Walking is the warm-up

PERFORMING THE WALKING TEST Answer Walk a mile at a fast pace (don’t stop). Count heart rate for 15 sec after walk. Calculate one-minute heart rate by X4. Record it on record sheet. Find walking test rating w/ an appropriate chart Record your rating