Module 1 notes continued
● History of American College of Sports Medicine (ACSM) Recommendations
○ Originally recommended structured, supervised exercise programs
○ In 1995, they changed it to at least 30 minutes of physical activity or exercise 5
days a week (or ≥150 minutes/week)
■ Increased public awareness of PA benefits and willingness to participate
in PA
■ Vigorous intensity is not necessary, but if someone does opt to do
vigorous activity, the weekly amount is ~75 minutes per week
● PA Classifications
○ Low = <150 min
○ Moderate = 150-300 min
○ High = >300 min
● iClicker question: What is the difference between physical activity and exercise?
○ A) Physical activity is low intensity, whereas exercise is at a moderate or high
intensity
○ B) Physical activity is structured and planned, where as exercise is any
movement generated by muscles which elevates the body's energy expenditure
above resting levels
○ C) Exercise is structured and planned, where as physical activity is any
movement generated by muscles which elevates the body's energy
expenditure above resting levels
● Current Recommendations
○ Dose-response relationship between PA levels (intensity and amount) with health
benefits (a little is good, more is better)
○ Inverse relationship between dose and medical risks such as:
■ All cause mortality (1. ♥ disease, 2. Cancer, & 3. infectious diseases)
■ Overweight/Obesity
■ Diabetes
○ Being overweight does not necessarily mean you are unhealthy, especially with a
high PA dosage
■ Approximately 50% of body weight and body transformation is genetics
○ At least 30 minutes of moderate intensity aerobic activity, 5 days a week, for
everyone
■ Recent research has shown that this can also be completed through
smaller bouts of exercise multiple times in the day (e.g., 10 minutes in the
morning, 10 minutes at lunch, and 10 minutes at night)
■ Along with minimum aerobic exercise, adults should also be completing
strength/resistance training (each body part at least twice a week)
● iClicker question: What do you think the following statement means? "PA counteracts
most of the risk normally associated with weight gain.”
○ A) Physical activity will keep you from gaining weight
○ B) Physical activity can keep you healthy even if you gain weight
○ C) None of the above
● Terminology
○Dose-Response relationship for health benefits and fitness benefits some is
better than none... and more and higher intensity is better than less.
○Physical Activity: any bodily movement that is produced by the contraction of
skeletal muscle and that substantially increases energy expenditure.
○Exercise: a subclass of PA is defined as planned structured and repetitive body
movement done to improve or maintain one or more components of physical
fitness
○Physical Fitness: a set of attributes that people have or achieve that relates to
the ability to perform physical activity. Implies specificity of training toward a
specific goal...–
● Physical fitness — Types and Components
○ Performance/skill:
■ Agility
■ Balance
■ Coordination
■ Power
■ Reaction Time
■ Speed
○ Health:
■ Cardiorespiratory fitness
■ Body composition
■ Muscular Fitness (muscular strength & endurance)
■ Flexibility
○ Best indicator for life expectancy: 1. Age & 2. VO2 Max
● Concepts
○ 1 MET = 3.5 ml/kg/min (resting)
○ Moderate intensity for physical activity is classified as 40-59% of heart rate
reserve OR 64-76% of maximal heart rate
○ Absolute vs Relative VO2
■ Absolute: actual VO2
■ Relative: based on body weight
