Less06 1

Lesson 6.1: Activities for a Lifetime—Choices From the Pyramid

Self-Assessment 6: Walking Test

Chapter 6: Lifestyle Physical Activity and Positive Attitudes


Lesson Objectives:• Describe various types of lifestyle physical activities.

• Describe the FIT formula for lifestyle physical activities.

Question

What are examples of lifestyle physical activities that can be done at home?


Answer

• Housework—vacuuming, cleaning

• Yard work—raking the leaves, mowing the lawn, or shoveling snow


Question

What are examples of lifestyle physical activities that can be done at work?


Answer

• Occupations such as carpentry or bricklaying are physically active.

• Walking and climbing the stairs (rather than taking an elevator).


Question

Can some sporting events be classified as lifetime physical activities?


Answer

• Yes – sports like golf, tennis, andracquetball can be termed lifestyle activities.

• The sports can be started when young.

• They can be continued for life.


Question

What is important about the intensity of lifestyle physical activities?


Answer

• People can select the exercise intensity.• Higher levels of intensity

– will lead to greater improvements in fitness.– will use a greater number of calories.


Question

What does the word MET refer to?


Answer

• The word MET comes from the word metabolism.• The word metabolism refers to the use of or the

amount of energy to sustain life. • One MET refers to how much energy you use

while resting.


Question

Lifestyle physical activities require more energy than is needed when you are just resting. How many METs do you use when doing lifestyle physical activities and vigorous physical activities?


Answer• Lifestyle activities usually involve a caloric

expenditure around 4-7 times the resting metabolic rate.– Activities that can be done by most people

regardless of age or physical ability.– Examples: mowing, raking leaves, housework,

and brisk walking.


Answer (continued)


Question

How many METs do you use when doing vigorous physical activities?


Answer

• Vigorous activities involve a lot higher caloric expenditure, around 10-15 times the metabolic rate.

• This is an intensity of 10-15 METs.


Question

Where are lifestyle physical activities placed on the Physical Activity Pyramid? Why?



AnswerLifestyle activities are placed at

the base of the Pyramid because

• they are important for health,

and • anybody can do them on a

daily basis.

Question

How much lifestyle physical activity is recommended?



AnswerAll teens should do 30 minutes of

moderate physical activity (4-7 METs/4-7 more energy than rest) on most days of the week.

• According to the FIT formula, doing at least 30 minutes of moderate activity on all or most days of the week is recommended.

• It is best to get your 30 minutes in bouts or activity sessions lasting at least 10 minutes at a time.

Question

How many calories should you expend each day and each week?


Answer

At a minimum (threshold), you should expend at least 200 calories a day in physical activity.

• This would amount to 1,000 to 1,400 calories a week for exercise alone, based on 5 to 7 active days a week; total calories for optimal benefits to health & wellness would be approximately 2,000-3,500 calories a week.


Question

What are pedometers? What lifestyle physical activity are they connected with?


Answer

• Pedometers count the number of steps people take.

• These small computer devices are used to monitor (measure) how much walking a person does over the course of a day.

• They can count running also but are more accurate for walking.

• Walking is considered the most popular activity choice of people over 18.


Question

How could you use pedometers as a motivational tool to increase your physical activity levels?


Answer

You can first see how many steps you take on a normal day.

• A personal goal of steps to achieve can be written down.

• Observing the step counts during the day (and walking more if you are not on target) can help you achieve your walking goal.

• Some experts believe that if you walk at least 10,000 steps each day, you will be in the target zone for lifestyle physical activity.



Question

For whom is the walking test best suited?


Answer

• Less fit people.• It can be done at a low intensity.• The walking test gives you an

alternative to the one-mile run, the PACER, and the step test.


Question

If you are active, is the walking test best for you?


Answer

The one-mile run or PACER may be best for estimating your cardiovascular fitness for active and fit people, but the walking test is also a good test.


Question

Do you need a warm-up for the walking test?

Self-Assessment 6: Walking Test Answer

Because you are walking, a warm-up is not necessary. The walk itself is a warm-up.

Self-Assessment 6: Walking Test Question

How do you perform the walking test?


Answer

• Walk a mile at a fast pace (as fast as you can while keeping approximately the same pace for the entire walk).

• Immediately after the walk, count your heart rate for 15 seconds. Calculate your one-minute heart rate by multiplying by 4.

• Record your rate on your record sheet. (SW 6-1)• Locate your walking test rating using the

appropriate chart and record your rating.

Less06 1

Education

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