1. Activities for a Lifetime
CHAPTER 6
Lifestyle Physical Activity and Positive Attitudes
LESSON 1
Activities for a Lifetime
By: Anja Huang, Eileen Lee, Caisa Quinn,
Jun Yeong Yeo, Donny Lu

2. Lesson 6.1: Activities for a Lifetime— Choices From the Pyramid
Lesson Objectives:
Describe various types of lifestyle physical activities.
Describe the FIT formula for lifestyle physical activities.

3. What are examples of lifestyle physical activities that can be done at home?
Housework
Vacuuming, cleaning
Yard work
Raking the leaves, mowing the lawn, or shoveling snow

4. What are examples of lifestyle physical activities that can be done at work?
Physically active occupations
Carpentry or bricklaying.
Walking and climbing the stairs instead of using the elevator.

5. Can some sporting events be classified as lifetime physical activities?
Yes!
Sports like golf, tennis, and racquetball can be termed lifestyle activities.
The sports can be started when young.
They can be continued for life.

6. What is important about the intensity of lifestyle physical activities?
People can choose the exercise intensity.
Higher levels of intensity
will lead to greater improvements in fitness.
will use a greater number of calories.

7. What does the word MET mean?
The word MET comes from the word metabolism.
The word metabolism refers to the use of energy to sustain life.
One MET is how much energy you use while resting.

8. lifestyle physical activities > resting
Energy used:
lifestyle physical activities > resting
How many METs do you use when doing lifestyle physical activities and vigorous physical activities?
Lifestyle activities usually involve:
A caloric expenditure around 4-7 times the resting metabolic rate

10. How many METs do you use when doing vigorous physical activities?
Vigorous activities involve:
High caloric expenditure
around times the metabolic rate.
An intensity of METs.

11. Lesson 6.1: Activities for a Lifetime— Choices From the Pyramid
Answer
Lifestyle activities are placed at the base of the Pyramid because
they are important for health, and
anybody can do them on a daily basis.

12. How much lifestyle physical activity is recommended?
All teens
30 minutes of moderate physical activity (4-7 METs)
most days of the week.
More than 30 minutes = GREAT!
It is best to get your 30 minutes in bouts or activity sessions lasting at least 10 minutes in length.

13. How many calories should you expend each day and each week?
At a minimum, you should use at least 200 calories a day in physical activity.
This would add to 1,000 to 1,400 calories each week.

14. What are pedometers? What lifestyle physical activity are they connected with??
Pedometers count the # of steps people take.
Count running also but are more accurate for walking.
Connected with: Wrist band or on wrist

15. How could you use pedometers as a motivational tool to increase your physical activity levels?
1st: see how many steps you take on a normal day.
2nd: write down a personal goal of steps.
3rd: Work towards goal, monitor progress.

16. What is the walking test?
A test that helps estimate your cardiovascular fitness.

17. How do you perform the walking test?
Walk a mile at a fast pace (have to have consistent pace)
Right after the test, count your heart rate for 15 seconds. Times the # you got by 4.
Record your rate.
Locate your walking test rating using a chart and record your rating.

18. For whom is the walking test best suited?
Less fit people.
It can be done at a low intensity.
The walking test gives you an alternative to the one-mile run, the PACER, and the step test.

19. If you are active, is the walking test best for you?
The one-mile run may be best for estimating your cardiovascular fitness for active and fit people, but the walking test is also a good test.

20. Do you need a warm-up for the walking test?
Because you are walking, a warm-up is not necessary. The walk itself is a warm-up.