2. “Every U.S. adult should accumulate at least 30 minutes of at least moderate-intensity physical activity on at least five days per week.”

3. There is evidence that aerobic exercise can be beneficial even if it is accumulated in several shorter bouts of activity throughout the day.  Ten-minute bouts seem to be of the minimal duration for results.

4. ACSM (1995) recommends minimal thresholds of 300 calories per exercise session performed three days a week or 200 calories per exercise session performed four days per week.

5. Moderate levels are recommended for most people (health benefits). Vigorous levels are recommended for those who seek optimal gain.

6. < 3 METSlight  strolling, slow stationary cycling, stretching, golf with a motorized cart, fishing (sitting), bowling, carpet sweeping, and riding a mower.

7. 4-6 METS moderate  brisk walking, racquet sports, and mowing the lawn with a power mower.

8. > 7 METSvigorous  very brisk walking, walking uphill, jogging, relatively fast cycling, active involvement in many sports, mowing the lawn with a hand mower, performing aerobic dance.

9. No. The previous guidelines are for optimal development of fitness. The new guidelines are for minimal health benefit.

10. planned, structured, and repetitive bodily movement done to improve or maintain one or more components of physical fitness.

11. has a broader meaning and refers to “any bodily movement produced by skeletal muscles that results in energy expenditure.”

12. 1. Help those who are inactive to do something.  Some physical activity is better than none at all.

13. 2. Encourage beginners to start slowly and work to a higher level of physical activity.

14. 3. Help all people to become aware of and follow the new lifetime activity recommendations.  Professionals should strive to help every U.S. adult accumulate 30 minutes or more of moderate-intensity physical activity most days of a typical week.

15. 4. If this does not deter from the previous recommendation, some vigorous activity every week should be recommended.

16. 5. For those who need relatively high levels of physical fitness and others with special needs, the exercise prescription guidelines (FIT formula) is appropriate.  For beginners, this technique must be used progressively.

17. 6. In addition to the physical activity recommended above, some activity designed to build strength, muscular endurance, and flexibility should also be encouraged as part of a weekly activity program.

18. 7. Some form of physical activity to expend calories should be recommended for fat maintenance and control.  Either lifetime activity or FIT formula exercise will contribute to this goal.

19. ACSM - as a general rule, children tend to be more habitually active than adults and accordingly maintain adequate levels of physical fitness.

20. Nonetheless, healthy children should be encouraged to engage in physical activity on a regular basis. However, because children are anatomically, physiologically, and psychologically immature, special precautions should be applied when designing exercise programs.

21. Concept Young animals, including humans, are inherently active. Implication Children will be active if given encouragement and opportunity.

22. Concept Children are concrete rather than abstract thinkers. Implication Children are often unwilling to persist in activity if they see no concrete reason to do so.

23. Concept The relationship between activity and fitness is small among children. Implication Children may receive little feedback (in terms of fitness benefits) for their efforts in some activities.

24. Concept Childhood activity is often intermittent in nature. Implication Children will not likely do prolonged exercise without rest periods.

25. Continuous, high-intensity activity is not recommended for children. Given what we know about effort: benefit ratios and the developmental needs of children, such activity may actually decrease children’s motivation to participate in activity.

26. Concept Total volume is a good indicator of childhood activity. Implication Given the opportunity, many children will perform relatively large volumes of intermittent physical activity.

27. Children should be encouraged to perform high- volume, moderate intensity activity.  Such activity can be accumulated in sporadic bouts during normal play.

28. Concept Physical activity patterns vary with children of different developmental and ability levels. Implication Young children are not attracted to high-intensity exercise, but highly skilled older children may see its value for enhancing performance in sports.

29. Lifestyle activities, such as walking to school or doing housework, should be encouraged.  Involvement in such activities should be reinforced so that youngsters learn that all moderate activity is beneficial to good health.

30. Students should be allowed to individualize their activity workload. Encourage children to do the best they can within the time limit. People dislike and fear experiences they perceive to be forced upon them from an external source.

31. Long-term exercise habits are more likely to result when individuals are allowed to control the intensity and duration of their activity.

32. Self-motivated teenagers who are interested in developing high-level fitness can benefit from continuous, higher intensity exercise. Supervision to assure that the activity is progressive and appropriate is important.

33. Opportunities to learn basic motor skills and develop all parts of health-related physical fitness through appropriate, moderate-intensity activity should be included in the activity program.

34. Activity without behavioral change is not enough. Children should begin developing behavioral skills that lead to lifetime activity.

35. Accumulation is the key word!

36. “No less than two hours a day should be devoted to exercise” Thomas Jefferson (1743-1826)

37. “If the man who wrote the Declaration of Independence, was Secretary of State, and twice President could give it two hours, our children can give it ten or fifteen minutes.” John F. Kennedy (1917-1963)

38. 1. All adolescents should be physically active daily, or nearly every day, as part of play, games, sports, work, transportation, recreation, physical education, or planned exercise, in the context of family, school, and community activities.

39. 2. For adolescents, 20 minutes of continuous MVPA three days per week is encouraged as part of the 30 to 60 minutes of daily activity.

40. The consensus is that adolescents, unlike preadolescent children, should participate in some continuous and vigorous activity.

41. 1. Focus on physical activity that promotes lifelong adoption of healthy lifestyles. 2. This should involve a concepts-based approach in which students are not only active, but are cognitively challenged to learn how to start and maintain lifelong patterns of physical activity.

42. 3. Skills and games should be taught, but only as avenues for achieving goal number one, and not as an end-all in themselves. 4. It is more important to teach activities that someone may choose to participate in for the rest of their lives than to focus on teaching details about sports that very few adults continue to play.

43. 5. Students should also be taught how to be intelligent consumers of exercise information.

44. Predisposing factors - things that make you want to exercise. Enabling factors - things that allow you to exercise. Reinforcing factors - things that provide encouragement.

45. Knowledge Beliefs Enjoyment No self-consciousness Self-confidence Self-motivation Previous exercise history

46. Skill Physical fitness Facilities and equipment Type of exercise Self-monitoring ability

47. Family-spouse support Friend-peer support Successful experience Medical and expert support Media support

48. Start with general idea Avoid details Analyze performance Overlearn skills Allow time to relearn skills Mental practice may help Avoid practice in front of an audience

49. Avoid emphasis on winning Avoid comparisons to others Don’t expect immediate results Use appropriate modifications Avoid emphasis on competition

50. Benefit – Performance Improvement VOLUMEVOLUMEVOLUMEVOLUME

51. Emotional adherence Good consequences Feels good Stress reliever Endorphins

52. Emphasize health goals Behavioral goals  Exercise or activity goals - good for short term goals Outcome goals  Fitness goals - not best for short-term goals.

53. 1. Clarify reasons for starting 2. Identify personal needs 3. Establish goals 4. Select activities that are for you 5. Write and try your weekly plan 6. Keep monthly records 7. Periodically evaluate and modify

54. Be realistic Focus on exercise Consider heredity Consider maintenance goals Set attainable lifestyle goals Put your goals in writing