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SR - Presentation

  1. 1. MODERATE VS. VIGOROUS INTENSITY PHYSICAL ACTIVITY Jordan Hatcher
  2. 2. OBJECTIVES  Distinguish physical activity from exercise  Define moderate and vigorous intensity  Designate pros and cons for both levels  Discover appropriate intensity or routine
  3. 3. NO PAIN, NO GAIN  Exercise promotion in the media  Crossfit  P90X  Insanity  Common misconceptions  No pain, no gain www.martialartsalbany.com  All or nothing  Under educated about physical activity
  4. 4. THE BASICS  Physical activity  Bodily movements  Energy expenditure  Exercise  Structured, pre-planned, and repetitious  Improving or sustaining fitness  All exercise is physical activity, not all physical activity is exercise (Hoeger, 2011)
  5. 5. MODERATE INTENSITY  Definitions  3.5 – 7 calories per minute  3.0 – 5.9 METs  Guidelines  2 hours 30 minutes  Examples  Cardiovascular  Resistance www.live4artmovie.com  Recreational (CDC, 2011) (Hoeger, 2011)(Jonas, 2009)
  6. 6. VIGOROUS INTENSITY  Definitions  More than 7 calories per minute  Greater than or equal to 6.0 METs  Guidelines  1 hour 15 minutes  Examples  Cardiovascular  Resistance  Recreational www.dangerouslyfit.com.au (CDC, 2011) (Hoeger, 2011)(Jonas, 2009)
  7. 7. DEMOGRAPHICS  Moderate intensity  Beginners  Slow, steady transition  Children  Developmental stage  Elderly  Age related physical declines (Verdon, 2014) (Aoyagi, 2009)
  8. 8. DEMOGRAPHICS  Vigorous intensity  Advanced exercisers  Experience and general fitness  Young adults  Fully developed  Athletes  Seasonal strength and conditioning
  9. 9. PROS AND CONS OF MODERATE INTENSITY  Physical  Body composition  Joints  Internal  Cardiovascular Blood pressure  Gastrointestinal  Psychological www.amazon.com  Self esteem  Stress relief (Fan, 2013)(Foulds, 2014)(Strid, 2004)(Yahong, 2014)
  10. 10. PROS AND CONS OF VIGOROUS INTENSITY  Physical  Body composition  Joints  Internal  Cardiovascular Blood Pressure  Gastrointestinal  Psychological  Positive mood change  Stress relief bodybuilding-guidelines.blogspot.com (Fan, 2013)(Foulds, 2014)(Strid, 2004)(VanKim, 2013)
  11. 11. CONCLUSION  Physical activity is for everyone; vigorous intensity is not  Moderate intensity  Broad demographic  General health benefits  Vigorous intensity  Narrow demographic  Body composition and cardiovascular benefits  Discover limitations, define goals, design routine
  12. 12. REFERENCES  Aoyagi, Y., & Shephard, R. J. (2009). Steps Per Day: The Road to Senior Health?. Sports Medicine, 39(6), 423-438.  Apekey, T., Morris, A., Fagbemi, S., & Griffiths, G. (2012). Benefits of moderate-intensity exercise during a calorie-restricted low-fat diet. Health Education Journal, 71(2), 154-164.  Berger, B. G., & Owen, D. R. (1998). Relation of low and moderate intensity exercise with acute mood change in college joggers. Perceptual & Motor Skills, 87(2), 611.  Botero, J. P., Prado, W. L., Guerra, R. F., Speretta, G. F., Leite, R. D., Prestes, J., & ... da Silva, R. G. (2014). Does aerobic exercise intensity affect health-related parameters in overweight women?. Clinical Physiology & Functional Imaging, 34(2), 138-142.  Chicco, A. J., McCune, S. A., Emter, C. A., Sparagna, G. C., Rees, M. L., Bolden, D. A., & ... Moore, R. L. (2008). Low-Intensity Exercise Training Delays Heart Failure and Improves Survival in Female Hypertensive Heart Failure Rats. Hypertension (0194911X), 511096-1102.  Cramp, M., Greenwood, R. J., Gill, M., Lehmann, A., Rothwell, J., & Scott, O. M. (2010). Effectiveness of a community-based low intensity exercise program for ambulatory stroke survivors. Disability & Rehabilitation, 32(3), 239-247.
  13. 13. REFERENCES  Foulds, H., Bredin, S., Charlesworth, S., Ivey, A., & Warburton, D. (2014). Exercise volume and intensity: a dose-response relationship with health benefits. European Journal Of Applied Physiology, 114(8), 1563-1571.  Hoeger, W., & Hoeger, S. (1986). Physical Fitness and Wellness. In Lifetime physical fitness and wellness: A personalized program (12th ed., p. 7, 19, 21). Englewood, Colo.: Morton.  Itotani, K., Maeda, N., Kawaguchi, K., Murakami, M., & Kato, J. (2012). Examination of Effects of a Community-Based Physical Exercise Class for Elderly People -The Effect of Low-intensity Exercise on Body Composition, the Cardio Ankle Vascular Index and Respiratory Function-. Rigakuryoho Kagaku, 27(1), 97-100.  Jonas, S. (2009). The New HHS Physical Activity Guidelines. AMAA Journal, 22(1), 11- 12.  Joy, E. A. (2008). Practical Approaches to Office-Based Physical Activity Promotion for Children and Adolescents. Current Sports Medicine Reports (American College Of Sports Medicine), 7(6), 367-372.  Lira, F. S., Yamashita, A. S., Uchida, M. C., Zanchi, N. E., Gualano, B., Martins, J., & ... Seelaender, M. (2010). Low and moderate, rather than high intensity strength exercise induces benefit regarding plasma lipid profile. Diabetology & Metabolic Syndrome, 2(1), 1-6. doi:10.1186/1758-5996-2-31
  14. 14. REFERENCES  Pantelić, S., Ranđelović, N., Milanović, Z., Trajković, N., Sporiš, G., & Kostić, R. (2012). PHYSICALACTIVITY OF ELDERLY WOMEN IN TERMS OF AGE. / FIZIČKA AKTIVNOST STARIJIH ŽENA U ODNOSU NA NJIHOVU STAROSNO DOBA. Facta Universitatis: Series Physical Education & Sport, 10(4), 289-296.  Patience, M. A., Kilpatrick, M. W., Sun, H., Flory, S. B., & Watterson, T. A. (2013). Sports Game Play: A Comparison of Moderate to Vigorous Physical Activities in Adolescents. Journal Of School Health, 83(11), 818-823  Smith, M. M., Sommer, A. J., Starkoff, B. E., & Devor, S. T. (2013). CROSSFIT-BASED HIGH- INTENSITY POWER TRAINING IMPROVES MAXIMAL AEROBIC FITNESS AND BODY COMPOSITION. Journal Of Strength & Conditioning Research (Lippincott Williams & Wilkins), 27(11), 3159-3172.  Toti, L. L., Bartalucci, A. A., Ferrucci, M. M., Fulceri, F. F., Lazzeri, G. G., Lenzi, P. P., & ... Gesi, M. M. (2013). HIGH-INTENSITY EXERCISE TRAINING INDUCES MORPHOLOGICAL AND BIOCHEMICAL CHANGES IN SKELETAL MUSCLES. Biology Of Sport, 30(4), 301- 309.  Verdón, A. (2014). GETTING BACK INTO EXERCISE. Australian Sailing & Yachting, 80-81.  Zumba Brings the Dance Party Into the Health Club. (2011). Sports Medicine Bulletin, 4.

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