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.
Example of Physical Activity Physical activity is defined as any bodily movement produced by skeletal muscles that results in energy expenditure. The energy expenditure can be measured in kilocalories. Physical activity in daily life can be categorized into occupational, sports, conditioning, household, or other activities.[1] 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.[1] A boy performing Illinois agility testing Physical fitness is a set of attributes that are either health- or skill-related. Being physically fit has been defined as "the ability to carry out daily tasks with vigor and alertness, without undue fatigue and with ample energy to enjoy leisure-time pursuits and to meet unforeseen emergencies"[1] The degree to which people have these attributes can be measured with specific tests. Physical fitness measures are closely allied with disease prevention and health promotion, thus it is common and appropriate to measure components of physical fitness before preventive and rehabilitative programs. [2]Physical fitness can be modified through regular physical activity and exercise. Physical fitness components have been shown to have a significant positive relationship with enhanced outcomes in physical activity, including sports participation.[3] Components of Physical Fitness[edit | edit source]There are total 11 components of physical fitness which can be broadly divided into health- related and skill-related. [edit | edit source]Good health have a strong relationship with health related components of physical fitness because it determines the ability of an individual to perform daily activities with vigor and demonstrate the capacities associated with low risk of premature development of the hypokinetic diseases.[2] The main aims of health-related fitness testing are :
There are five components of health-related physical fitness: body composition, muscular endurance, muscular strength, cardiovascular endurance and flexibility. Body Composition[edit | edit source]Body composition can be expressed as the relative percentage of body mass that is fat and fat-free tissue using a two-compartment model. It can be measured with both laboratory and field techniques that vary in terms of complexity, cost, and accuracy. Anthropometric methods are: Body mass index, Circumferences and Skinfold measurements. Hydrodensitometry weighing, plethysmography are some methods used in lab.[2] Muscular Fitness[edit | edit source]It include muscular endurance and strength. They determine bone mass, glucose tolerance, musculotendinous integrity, and ability to carry out ADLs. Muscle function tests are very specific to the muscle group tested , the type of contraction, the velocity of muscle movement, the type of equipment, and the joint range of motion.[2] Muscular Strength: It is the muscle's ability to exert force. It can be assessed either statically or dynamically . Static or isometric strength can be assessed by using various devices such as dynamometer and tensiometers. 1 repetition maximum (1- RM), the greatest resistance that can be moved through the full range of motion in a controlled manner with good posture, is the standard for dynamic strength assessment.[2] Muscular Endurance: It is the ability of muscle group to execute repeated contractions over a period of time sufficient to cause muscle fatigue, or to maintain a specific percentage of the maximal voluntary contraction for a prolonged period of time. Absolute muscular endurance is the total number of repetitions at a given amount of resistance is measured. Relative muscular endurance is the number of repetitions performed at a percentage of the 1 -RM (eg: 75%) which is in both pre- and post-testing.[2] Cardiorespiratory Endurance[edit | edit source]Cardiorespiratory fitness is related to the ability to perform large muscle, dynamic, moderate to high intensity exercise for prolonged periods. The performance depends upon the functional state of the respiratory, cardiovascular, and skeletal muscle systems. the criterion measure of cardiorespiratory fitness is determined by maximal oxygen uptake (VO2max).[2] Flexibility[edit | edit source]Flexibility is the ability to move a joint through its complete range of motion. It is important in the ability to carry out ADLs and in athletic performance. It depends on a number of specific variables including distensibility of the joint capsule, adequate warm-up, and muscle viscosity. Flexibility is joint specific, thus, no single flexibility test can be used to evaluate total body flexibility. Goniometers, inclinometers, electrogoniometers, the Leighton flexometer and tape measures are some common devices to measure flexibility in degrees. Sit and reach test is one of the flexibility test.[2] [edit | edit source]It is also known as performance-related fitness components. These components are pertaining with the athletic ability of an individual. There are 6 components of physical fitness: balance, co-ordination, agility, speed , power, and reaction time. Balance[edit | edit source]Balance is the ability of an individual to maintain their line of gravity within their base of support. It can be classified into static and dynamic. Balance is control by three different system: somatosensory, visual and vestibular system. [4]It can be assessed by various outcome tools such as berg balance scale, BESTest, etc.[5] Coordination[edit | edit source]It is the ability to use the senses, such as sight and hearing, together with body parts in performing motor tasks smoothly and accurately.[1]Alternate hand wall toss test is one the test via which co-ordination can be assessed. [6] Power[edit | edit source]It is the rate at which one is able to exert maximal force.[7]Vertical jump test and hop test are some examples of power testing for lower extremity. Medicine ball throw test can be used to assess upper extremity power. [8] [9] Agility[edit | edit source]Agility is defined as “a rapid whole-body movement with change of velocity or direction in response to a stimulus”.[7] Reaction time[edit | edit source]Reaction time is related to the time elapsed between stimulation and the beginning of the reaction to it.[7] Reaction time is affected by several variables including attentive, cognitive and motor functions. Three basic reaction time paradigms have been described:
It can be assessed via Ruler drop test. Please watch the video below to understand this test. [11] Speed[edit | edit source]It relates to the ability to perform a movement within a short period of time. . Speed combined with strength will provide power and force. Sprint test is one of the example of the test that can be used to examine person's speed. [12] Related pages[edit | edit source]References[edit | edit source]
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What is defined in the reading as a planned structured and repetitive movement pattern intended to improve fitness?
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