We all know we should exercise more and improve our fitness. Immediately we think aerobics classes, joining a gym or pulling the football boots back on. But what if we told you there was an easier way? What if we told you being physically active could be built into your everyday life with little bother but much to gain? Show
Physical activity is defined as “any bodily movement produced by skeletal muscles that requires energy expenditure” . This means if you move your muscles you’re being physically active. Physical activity in the context of daily, family, and community activities includes:
We can break physical activity into two parts – incidental and structured. Incidental physical activity Incidental physical activity is movement you do throughout your day. For example walking to the train station, sweeping the floor, walking to a meeting, playing with your children or walking up the stairs. Each task doesn’t last very long on its own, usually under 10 minutes, but when combined across the day can add up to a significant amount of movement. Researchers now know that increasing incidental exercise and reducing sedentary time (time being still e.g. sitting) can significantly impact on your health. Structured physical activity Structured physical activity, also known as exercise, is physical activity that lasts longer than 10 minutes and is performed with the aim of improving fitness and health. Sport fits into this category as does swimming, purposeful walking e.g. walking the dog, cycling to work and exercise classes. We need to maximise our incidental activity and include structured physical activity to optimise our health. In a workplace understanding what physical activity is, can assist with planning initiatives to improve physical activity for employees. You might choose one structured activity like a corporate discount at a local gym or a walking group, and several initiatives to promote incidental activity like walking meetings or taking the stairs. As an individual if you already play sports you can look at ways to increase your incidental activities like parking an extra block away or standing up to take a phone call. If you feel you’ve got the incidental covered then planning a daily 20 minute walk or swim would be of greater benefit to your health. Physical activity literacy begins with a clear understanding of the terminology utilized within the field. While some terms are used interchangeably, it is important to recognize the nuanced differences which exist in physical activity vocabulary. Review the following terms, and complete the accompanying comprehension checks. Physical Activity: Any bodily movement that is produced by skeletal muscles and requires energy expenditure (calories “burned”). Physical activity is often divided into four domains: Domestic/household, transportation, occupational, and leisure-time (Caspersen, Powell, & Christenson, 1985; Physical Activity Guidelines Advisory Committee, 2008). Examples of the various domains of physical activity are as follows:
Note: Exercise is a subcategory of physical activity, and is included in leisure-time activity. Comprehension check:Provide an example of physical activity in each of the four domains mentioned above. Could you increase your physical activity in one of the domains? ADL: ADLs are activities of daily living, which often involve physical activity. ADLs may often be interchanged with the term “lifestyle activities.” Some examples of ADL’s include: gardening, doing dishes, mowing the lawn, or walking to school (Centers for Disease Control and Prevention, 2015). Exercise involves repetitive bodily movement, and is performed with the goal to improve or maintain one or more components of physical fitness. Exercise: A subcategory of physical activity that is planned and structured. Exercise involves repetitive bodily movement, and is performed with the goal to improve or maintain one or more components of physical fitness (Caspersen, Powell, & Christenson, 1985; Centers for Disease Control and Prevention, 2015). Two broad categories of exercise include aerobic and anaerobic exercise.  Aerobic Exercise (Oxygen is utilized in the energy-generating process for muscle contraction): Exercise which:
Several examples of aerobic exercise include jogging, rowing, and biking. Anaerobic Exercise (Oxygen is not utilized in the energy-generating process for muscle contraction): Exercise which uses muscles at high-intensity for shorter bursts of time (Physical Activity Guidelines Advisory Committee, 2008). Several examples of anaerobic exercise include short sprints and heavy weight lifting. Comprehension check:List several exercises that may be defined as aerobic. Next, list several exercises that are considered anaerobic in nature. Provide evidence to support your categorization of each type of exercise Resistance Training (Muscle-Strengthening Activities): Exercise which is primarily intended to increase skeletal muscle strength, endurance, power, and mass (Physical Activity Guidelines Advisory Committee, 2008). Flexibility Exercise: Exercise which is designed to improve full range of motion of the body’s joints (Physical Activity Guidelines Advisory Committee, 2008). Physical Fitness: A specific set of attributes possessed by an individual, which allows her/him to perform physical activity with ease, and in the absence of undue fatigue. Physical fitness includes the following components:
Note: Components of physical fitness will be covered further in upcoming content modules. Physical Inactivity: A lack of physical activity; not meeting specific physical activity guidelines (Caspersen, Powell, & Christenson, 1985; Sedentary Behaviour Research Network, 2017). Sedentary Behavior: As defined by the Sedentary Behavior Research Network (SBRN): any waking behavior characterized by an energy expenditure ≤1.5 metabolic equivalents (METs), while in a sitting, reclining or lying posture. The SBRN does not include sleep as a sedentary behavior Sedentary Behaviour Research Network, 2017). Comprehension check:In which situations do you believe sedentary behavior is not conducive to overall health? In which situations might some sedentary behaviors be positive? Please explain. Brainstorm several ways you can incorporate physical activity into your daily routine. (Hint: take a physical activity break, such as a quick walk around the library, during your studying sessions). Works CitedCaspersen, C. J., Powell, K. E., & Christenson, G. M. (1985). Physical activity, exercise, and physical fitness: definitions and distinctions for health-related research. Public Health Reports, 100(2), 126. Centers for Disease Control and Prevention (2015). Physical activity: Glossary of terms. Retrieved from https://www.cdc.gov/physicalactivity/basics/glossary/ Physical Activity Guidelines Advisory Committee. (2008). Physical activity guidelines advisory committee report, 2008. Washington, DC: US Department of Health and Human Services, 2008, A1-H14 Sedentary Behaviour Research Network (2017). SBRN Terminology Consensus Project. Retrieved from http://www.sedentarybehaviour.org/sbrn-terminology-consensus-project/ Is defined as bodily movements produced by the skeletal muscles that lead to energy expenditure?Physical activity is defined as any bodily movement produced by skeletal muscles that require energy expenditure.
What is defined as any bodily movement created by skeletal that require energy outflow?Physical activity is any bodily movement produced by skeletal muscles that require energy expenditure.
Is any bodily movement produced by the muscles that results in energy expenditure beyond resting?Physical activity is bodily movement produced by skeletal muscles that results in energy expenditure.
Is defined as any bodily movement that uses energy?Physical activity can be defined as any movement of the body that requires energy expenditure.
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Is defined as bodily movement produced by the skeletal muscles that lead to energy expenditure It includes various activities such as household chores and walking?
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