Journal reflection: Article read the 1st three paragraphs of the article titled, Sedentary Behavior: Emerging Evidence for a New Health Risk found on the following link https://www.ncbi.nlm.nih.gov/pmc/a rticles/PMC2996155/

Journal reflection Part 1: Explain and reference contributing factors discussed in the article, which have resulted in an increase in sedentary lifestyles. Part 2: What are the health risks related to living a sedentary lifestyle?

Physical Activity & Exercise Energy/effort Expenditure

Energy/effort Expenditure (output) Physical activity is any form of movement that results in the body's use of energy/effort. Different activities require various levels of energy/effort. Exercise is a planned, structured physical activity that uses extra energy/effort and improves your health.

Physical activity is divided into three activity levels: Sedentary light physical activity, less than 30 minutes a day, associated with typical day-to-day activities. sedentary lifestyles are at risk for preventive health-related issues such as cardiovascular disease, high blood pressure, and diabetes. These heart-related health issues can lead to premature death caused by heart attack and stroke. In addition they are at an increased risk of depression and other mental health issues. moderately active 30 to 60 minutes of daily moderate physical activity highly active 60 minutes of daily physical activity

Aerobic vs Anaerobic exercise terms used to describe your body's use of oxygen while performing a physical activity. Aerobic activities require a continuous, steady use of oxygen and can be performed for long periods of time. During anaerobic activities the body replenishes energy using only short, quick bursts of oxygen. Anaerobic activities are so intense that your body is unable to maintain the activity for more than two to three minutes at a time as the body quickly consumes the energy stored in the muscles.

Aerobic vs Anaerobic exercise Running 2-5 miles Using major muscle groups Focusing on muscle strengthening Working out for 20-30 minutes Running to a base in baseball Raising your heart rate Working out muscles in short bursts

Benefits of physical activity

Target Heart Rate ZOne Calculating your target heart rate requires several steps. First, find your maximum heart rate. The maximum heart rate for males is 220 minus your age; for females it's 226 minus your age. So, if you are a 17-year-oldgirl, your maximum heart rate would be 226 minus 17, or 209. Next, subtract your resting heart rate from your maximum heart rate. If your resting heart rate is 75, this will be 209 minus 75, or 134.

Target Heart Rate ZOne Now, multiply that result by 0.6 to get your upper range, and then by 0.8 to get your lower range. Round to the nearest whole number. You get 107 and 80. Finally, add your resting heart rate to both these numbers. In this case, we get 155 and 182. So the target heart rate for this 17-year-old girl during exercise should be between 155 and 182. A resting heart rate of less than 72 is a good indicator of physical fitness.

Building an exercise plan Guidelines for how often and how long you should engage in Aerobic exercise. 30 minutes of aerobic exercise, 3-7 days a week 5 minutes to stretch and warm up 20 minutes of moderate to intense activity 5 minutes to cool down Examples: running, dancing, cycling, walking, playing sports

Building an exercise plan Guidelines for how often and how long you should engage in Anaerobic exercise. 20-60 minutes of strengthening anaerobic exercise, 2 to 3 days a week Let at least a day pass between sessions to let muscles rest and heal. Examples: push-ups, strength and weight training, rowing

Frequency, Intensity, Time, & type FITT Principle Frequency, Intensity, Time, & type

frequency refers to the frequency of exercise undertaken or how often you exercise. You should be active most days of the week.

Intensity refers to the intensity of exercise undertaken or how hard you exercise, the level of effort required by a person to do an activity. to increase intensity, including increasing speed, time, or resistance/weight. Intensity Indicators: heart rate, breathing rate, sweating, ability to carry on normal conversation, and feel of your muscles working.

Time refers to the time you spend exercising or how long you exercise for, time is often measured as a number of “sets” and “reps”. to improve cardio-vascular fitness you’ll need at least 20 to 30 minutes of non stop exercise. For weight loss, more time is required; at least 40 minutes of moderate active level.

type refers to the type of exercise undertaken or what kind of exercise you do. Crossing training is the use of various activities to achieve overall conditioning. Cross training uses activities outside the normal drills and exercises commonly associated with a sport interval training is a way of fast tracking your training which involves alternating periods of activity and recovery.

Specificity Choosing the right types of activities to improve your fitness For example, if you want to improve your muscular strength then you should select strength/weight training exercises.

Overload Exercising at a level that’s beyond your regular activities. Helps get you off an exercise plateau (noun: a state of little or no change following a period of activity or progress). Increases fitness strength.

Progression Gradually increasing the demands on your body and your fitness level. Help avoid an exercise plateau.