How did you spend your last 24 hours? What do you do during a typical 24-hour weekday? Take a few moments and divide up those 24 hours and reflect on how you typically spend that time. How many hours did you spend sleeping? How many hours did you spend sitting down (don’t forget the times you sit in the car, while you eat, etc.)? How many hours did you spend moving? Show
Once you have completed your 24-hour self-reflection activity, think more specifically about your movement time. What type of movement did you do? What was the intensity and intentionality of that movement? Over the past few decades, Americans have heard over and over that a minimum of 30 minutes of daily exercise is essential to good health. However, the latest research suggests that how much time we spend sitting could be just as important as how much time we spend exercising. In fact, a new term has been coined to describe those who exercise, but spend the majority of their days being sedentary: active couch potatoes. While the term couch potato usually refers to a lazy person who prefers to just sit around and watch TV, an active couch potato refers to someone who is inactive for the majority of the day, but regularly makes sure to get in 30 minutes of exercise on most days. An active couch potato is not necessarily lazy, but spend most of his or her time sitting during leisure time, work (and commuting to and from work) and while eating meals. In other words, they’re almost completely physically inactive throughout the day, with the exception of that 30 or minutes of daily exercise. Although 30 minutes of exercise is absolutely beneficial and healthful, the rest of the day is causing tremendous health hazards. In fact, the World Health Organization (WHO) has identified physical inactivity as an independent risk factor for chronic disease development, and it is now the fourth leading cause of death worldwide. So, exactly how do we differentiate between exercise and being physically active? And is the distinction important? Here are some definitions that should help clear things up: Physical activity is movement that is carried out by the skeletal muscles that requires energy. In other words, any movement one does is actually physical activity. Exercise, however, is planned, structured, repetitive and intentional movement intended to improve or maintain physical fitness. Exercise is a subcategory of physical activity. Research provides significant evidence that ALL physical activity positively contributes to overall health and well-being. Exercise also assists with the improvement of physical fitness, which consists of five specific components: -Cardiorespiratory fitness -Muscular strength fitness -Muscular endurance fitness -Flexibility fitness -Body composition This graphic from the American Institute for Cancer Research visually depicts the importance of both daily physical activity AND structured exercise (in relation to cancer indicators). Here, the green reflects structured exercise, while the yellow reflects daily physical activity.  Source: American Institute for Cancer Research How Can You Become More Physically Active? An easy way to start transforming a sedentary lifestyle into a more active one is to begin standing more and sitting less. If you work at a desk all day, create a workstation that requires you to stand (and therefore move more). Think about creating opportunities to walk at lunchtime and before or after work. Consider adding leisure time activities to your weekly routines, especially those that involve the whole family, such as bike rides, hikes and walks around the neighborhood. What about your home? Do you enjoy gardening? Make time for it throughout the week instead of leaving it all to the weekend. And instead of dedicating just one day every other week to clean, try to include daily active chores that take 10 minutes or less. When you engage with technology, creatively think about how you can move. Try placing some simple equipment like a yoga mat or resistance ball or resistance bands in your living room so they are easily accessible while watching TV. There are countless opportunities to increase daily physical activity, but you do have to look for them. As you evaluate your 24-hour activity reflection, consider making a detailed plan that includes both elements: 1. Daily increased physical activity 2. Structured, planned, intentional exercise to improve physical fitness Omitting one or the other can have serious and detrimental consequences for your health, fitness and overall well-being. Don’t be a couch potato or an active couch potato—make the change today and add BOTH elements to your life to reap the life-changing benefits of physical activity and exercise. Physical activity is defined as any movement carried out by skeletal muscle that requires energy and is focused on building health. Health benefits include improved blood pressure, blood-lipid profile, and heart health. Acceptable physical activity includes yard work, house cleaning, walking the dog, or taking the stairs instead of the elevator. Physical activity does not have to be done all it once. It can be accumulated through various activities throughout the day. Although typing on a phone or laptop or playing video games does involve skeletal muscle and requires a minimal amount of energy, the amount required is not sufficient to improve health. Despite the common knowledge that physical activity is tremendously beneficial to one’s health, rates of activity among Americans continue to be below what is needed. According to the Center for Disease Control (CDC), only 1 in 5 (21%) of American adults meet the recommended physical activity guidelines from the Surgeon General. Less than 3 in 10 high school students get 60 minutes or more of physical activity per day. Non-Hispanic whites (26%) are more active than their Hispanic (16%) and Black counterparts (18%) as is the case for males (54%) and females (46%). Those with more education and those whose household income is higher than poverty level are more likely to be physically active.1 The word exercise, although often used interchangeably with the phrase physical activity, denotes a sub-category of physical activity. Exercise is a planned, structured, and repetitive movement pattern intended to improve fitness. As a positive side-effect, it significantly improves health as well. Fitness improvements include the heart’s ability to pump blood, increased muscle size, and improved flexibility.
In order to carry out daily activities without being physically overwhelmed, a minimal level of fitness is required. To perform daily activities without fatigue, it is necessary to maintain health in five areas: cardiorespiratory endurance, muscular strength and endurance, flexibility, and body composition. These five areas are called the components of health- related fitness. Development of these areas will improve your quality of life, reduce your risk of chronic disease, and optimize your health and well-being. Each of these 5 areas will be explored in depth at a later time. Below is a brief description of each.
As previously stated, these areas are significant in that they influence your quality of life and overall health and wellness.
In addition to the 5 health-related components, there are 6 skill-related components that assist in developing optimal fitness: speed, agility, coordination, balance, power, and reaction time. Although important, these areas do not directly affect a person’s health. A person’s ability to perform ladder drills (also known as agility drills) is not related to his/her heart health. However, coordination of muscle movements may be helpful in developing muscular strength through resistance training. As such, they may indirectly affect the 5 areas associated with health-related fitness. Skill- related components are more often associated with sports performance and skill development.
Exercise: A type of physical activity that is planned, structured, and repetitive body movement done to improve or maintain one or more components of physical fitness. What is physical fitness Pubmed? The American College of Sports Medicine (ACSM) gives the following definition of health-related physical fitness: Physical fitness is defined as a set of attributes that people have or achieve that relates to the ability to perform physical activity. Which of the following is defined as planned structured and repetitive body movement quizlet?25.4 percent of Americans are sedentary. Physical activity refers to all body movements produced by the skeletal muscles resulting in substantial increase in energy expenditure. Exercise refers to a planned, structured, and repetitive bodily movement done to improve or maintain components of physical fitness. What is a subset of physical activity that is planned structured and repetitive and has a final or intermediate objectives of the improvement or maintenance of physical fitness? Exercise is a subset of physical activity that is planned, structured, and repetitive and has as a final or an intermediate objective the improvement or maintenance of physical fitness. Physical fitness is a set of attributes that are either health- or skill-related. How many times a week should you do flexibility training?Healthy adults should do flexibility exercises (stretches, yoga, or tai chi) for all major muscle-tendon groups—neck, shoulders, chest, trunk, lower back, hips, legs, and ankles—at least two to three times a week. For optimal results, you should spend a total of 60 seconds on each stretching exercise. What physical activity that is planned purposeful repetitive and structured? Exercise: A type of physical activity that involves planned, structured, and repetitive bodily movement done to maintain or improve one or more components of physical fitness. What is more important physical activity or physical fitness?While formal exercise will go a long way in building muscular and aerobic strength, increasing physical activity during your daily routine has significant benefits as well. Increased activity can help increase cardiorespiratory and muscular fitness, improve bone health, and reduce the risk of depression. Which of the following is defined as planned structured and repetitive body? What are the 4 benefits of regular exercise quizlet?Terms in this set (11)
What are the four elements of fitness programs? Here are the four main elements of fitness:
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What is planned structured repetitive movement intended to improve or maintain physical fitness?
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