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

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

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

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

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

6. 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

7. 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

8. 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.

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

11. 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

12. 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

13. 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

14. 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

15. 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

16. 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

17. 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

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

19. 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