Exercise

Question 1

What is considered Moderate Intensity activities?

General Physical Activities Defined by Level of Intensity - CDC) (6

Answer 1

-Walking briskly (3 miles per hour or faster, but not race-
walking)
-Water aerobics
-Bicycling slower than 10 miles per hour
-Tennis (doubles)
-Ballroom dancing
-General gardening

Question 2

sell the benefits of exercise: (5)

Answer 2

1. Exercise helps with weight management
   -Burns calories
   -More intense = more cals burned
   -ADL count: Walk if you can, take stairs, Park further
2. Improves mood
   -Stress reduction
   -↑ serotonin improves mood, mental clarity
   -May help with depression
   -Look and feel better
3. Combats chronic disease
   -May ↓ blood pressure and cholesterol
   -↓risk of heart disease, type 2 diabetes, & osteoporosis
4. Exercise boosts energy level
   -Heart and lungs work more efficiently so you have more
   energy
   -Helps regulate sleep paZerns, improving concentra*on and energy
5. It’s FUN

Question 3

Stress Exercise Consistency (4)

Answer 3

• Stay motivated by exercising w/ a friend (buddy system)
• Have a good support system
• Keep an exercise journal
• Set goals and have a plan

Question 4

what are Barriers onto why people do not exercise? (6+6)

Answer 4

• Lack of time
• Too tired
• Prefer to do other things
• Social life
• No social support for PA: no family/friends who do PA
• No motivation/bored

-Intimidation/not competitive/insufficient physical skills
-Self-conscious about lack of skill
-Self-conscious about appearance or weight
-Fear of injury
-Cost
Weather

Question 5

General Physical Activities Defined by Level of Intensity - CDC
Vigorous Intensity: (8)

Answer 5

• Race walking, jogging, or running
• Swimming laps
• Tennis (singles)
• Aerobic dancing
• Bicycling 10 mi/hr or faster
• Jumping rope
• Heavy gardening (continuous digging or hoeing)
• Hiking uphill or with a heavy backpack

Question 6

what are the 3 Physical Activity for Everyone: Children (CDC)?

Answer 6

1. aerobic
2. muscle strengthening
3. bone strengthening

Question 7

what is aerobic activity?

Answer 7

most of your child’s 60 or more minutes each day. Moderate intensity but include vigorous aerobic ac*vity at least 3 days/week

Question 8

what is muscle strengthening activity?

Answer 8

Muscle Strengthening activities, such as gymnastics or push-ups, at least 3 days per week as part of your child’s 60 or more minutes.

Question 9

what is Bone strengthening activity?

Answer 9

jumping rope or running, at least 3 days per week as part of your child’s 60 or more minutes.