Physical Activity Guidelines 2008 Quiz

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Questions and Answers

The 1996 Surgeon General's Report on Physical Activity and Health recommended an accumulation of 30 minutes of moderate intensity physical activity on most days, but what additional detail did it include?

It should be performed in continuous bouts not accumulated

It should total about 100 kcal/day

It should total about 150 kcal/day (correct)

It should total about 200 kcal/day

What primary concern was raised regarding the 1996 Surgeon General's Report recommendations, that led to an update?

The intensity was too high for most adults

The recommendation was primarily for vigorous activity

It recommended too much activity per day

It lacked specific guidance on resistance training (correct)

According to the U.S. Physical Activity Guidelines, what is the minimum duration for an aerobic bout of activity to count towards the weekly recommendation?

10 minutes (correct)

5 minutes

15 minutes

20 minutes

The U.S. Physical Activity Guidelines provide multiple ways to meet the weekly recommendation, one of them is 1.25 hours of vigorous activity per week - what is the other listed option?

2.5 hours of moderate activity per week (A) Signup and view all the answers

What is the recommended duration of moderate intensity exercise per week according to the Physical Activity Guidelines 2008

150 minutes (C) Signup and view all the answers

According to the guidelines, what is the minimum recommended weekly duration of moderate-intensity physical activity for adults to gain additional health benefits?

300 minutes (B) Signup and view all the answers

How many days per week should adults engage in muscle-strengthening activities, according to the physical activity guidelines?

2 or more days (B) Signup and view all the answers

Which of the following is NOT a component of aerobic activity, as defined in the guidelines?

Flexibility (C) Signup and view all the answers

What is an example of a vigorous intensity aerobic activity, mentioned in the text?

Running/jogging (D) Signup and view all the answers

If someone chooses to engage in vigorous-intensity activities, what is the minimum recommended weekly duration for additional health benefits?

150 minutes (C) Signup and view all the answers

According to the Greek laws of health from the 5th century, which of the following was NOT considered important for overall well-being?

Specific F.I.T.T. recommendations (D) Signup and view all the answers

In 1978, what was the significance of the ACSM's contribution to public health?

Providing the first public exercise prescription for improving cardiorespiratory fitness (C) Signup and view all the answers

What does the term 'intensity' refer to within the context of aerobic activity, as described by the guidelines?

How hard a person works to do the activity (D) Signup and view all the answers

According to the AHA in 1992, what was the ranking of a sedentary lifestyle as a risk factor for heart disease?

The fourth major risk factor (A) Signup and view all the answers

Which of these is an example of a moderate intensity activity, as per the text?

Brisk walking (D) Signup and view all the answers

Muscle strengthening activities should involve which of the following?

All major muscle groups (B) Signup and view all the answers

According to ACSM position stands, what is the recommended frequency for cardiorespiratory exercise?

Three to five days per week (D) Signup and view all the answers

What was the main focus of the Surgeon General's Report on Physical Activity and Health in 1996?

Reviewing the evidence relating physical activity and various health problems (B) Signup and view all the answers

The Surgeon General's Report recommended an accumulation of how much physical activity per day?

30 minutes of moderate-intensity activity (D) Signup and view all the answers

According to ACSM, what is the recommended range for heart rate reserve for cardiorespiratory exercise?

50-85% (D) Signup and view all the answers

The ACSM guidelines for cardiorespiratory exercise include 'rhythmic, continuous movement of large muscle groups'. What does this refer to?

The type of activity performed (B) Signup and view all the answers

What is the primary focus of muscle-strengthening activity?

Improving muscle strength, power, endurance, and mass. (C) Signup and view all the answers

Which of the following is a key element in muscle-strengthening activity, that determines the amount of weight or force used?

Intensity (A) Signup and view all the answers

Which term best describes bone-strengthening activities, that also implies they apply force to skeletal structure?

Weight-bearing activity (C) Signup and view all the answers

Which of these activities is an example of both muscle-strengthening and bone-strengthening?

Lifting weights (B) Signup and view all the answers

What does the term 'frequency' refer to, in the context of muscle strengthening exercises?

How often a person does muscle-strengthening activities. (C) Signup and view all the answers

If a person is doing a bodyweight exercise, which of the following is not a direct component of the exercise?

Duration (C) Signup and view all the answers

Which of the following activities primarily focuses on impacting bone growth and strength by applying force or tension?

Running (B) Signup and view all the answers

Which of the following best describes the relationship between bone-strengthening and other types of physical activity?

Bone-strengthening activities can be a form of aerobic and muscle-strengthening activities. (C) Signup and view all the answers

Which condition is NOT mentioned to have its disease progression reduced by physical activity?

Multiple Sclerosis (B) Signup and view all the answers

For which of the following groups is improved cardiorespiratory fitness a benefit of physical activity?

Children aged 6-17 years (C) Signup and view all the answers

Physical activity for adults older than 50 yields which of the following benefits?

Improved executive function (A) Signup and view all the answers

What is one cognitive benefit that is specifically noted as being improved for children aged 6-13 through physical activity?

Improved memory (B) Signup and view all the answers

Which of the following is a benefit of physical activity that is specific to adults?

Improved quality of life (B) Signup and view all the answers

Which of the following is NOT a benefit of habitual physical activity?

Decreased pain of osteoarthritis (B) Signup and view all the answers

What is a habitual benefit of physical activity for adults older than 50?

Improved processing speed (C) Signup and view all the answers

What is a benefit of physical activity that is not exclusive to a certain age group?

Reduced risk of excessive weight gain (B) Signup and view all the answers

What is the recommended minimum daily duration of moderate-to-vigorous physical activity for children and adolescents aged 6-17?

60 minutes (D) Signup and view all the answers

According to the guidelines, how many days a week should children and adolescents include vigorous-intensity aerobic activity?

3 days (C) Signup and view all the answers

What is the minimum amount of moderate-intensity aerobic activity adults should aim for per week to gain substantial health benefits?

150 minutes (D) Signup and view all the answers

For adults, how many days a week are muscle-strengthening activities recommended?

2 days (D) Signup and view all the answers

What is the minimum amount of vigorous-intensity aerobic activity adults should aim for per week to gain substantial health benefits?

75 minutes (A) Signup and view all the answers

Besides aerobic exercise, the guidelines for children and adolescents also emphasize the importance of what other two types of activities?

Muscle-strengthening and bone-strengthening (C) Signup and view all the answers

Based on the provided guidelines, which statement is true for older adults?

The key guidelines for adults also apply to them. (A) Signup and view all the answers

If an adult chooses to engage in moderate and vigorous activity, what is the recommendation?

The combination should be equivalent to time within the provided vigorous and moderate recommendations (A) Signup and view all the answers

Study Notes

Early Beliefs About Physical Activity and Health

Initially, physical activity was seen as essential for survival, not a separate activity.
Ancient civilizations like China and India recognized the link between physical activity and health over 5,000 years ago.
Greek health laws (5th Century) emphasized fresh air, good food, proper beverages, exercise and adequate sleep.

History of Physical Activity Guidelines

1970s: ACSM (American College of Sports Medicine) provided the first public exercise prescriptions for improving cardiorespiratory fitness. Recommendations were specific to FITT (Frequency, Intensity, Time, Type).
1978: AHA (American Heart Association) guidelines for patients with Coronary Heart Disease were published
1992: AHA acknowledged a sedentary lifestyle as the fourth major risk factor for heart disease, adding it to the list of smoking, high blood pressure and high cholesterol.
ACSM Position Statements (1990-1998): Various statements were released.

Surgeon General's Report on Physical Activity and Health (1996)

Reviewed the evidence linking physical activity and multiple health problems.
Recommended accumulating 30 minutes of moderate-intensity physical activity most days of the week.
This amounts to approximately 150 kcal/day.

New Paradigm: Public Health

A graph showing a significant drop in mortality rates associated with greater levels of physical activity.

ACSM Position Stands: Cardiorespiratory Fitness

Frequency: 3-5 days per week.
Intensity: 60-90% of maximum heart rate or 50-85% of heart rate reserve.
Time: 20-60 minutes.
Type: Rhythmic, continuous movement using large muscle groups.

U.S. Physical Activity Guidelines (2008)

First government physical activity guidelines were published in 2008.
For substantial health benefits, adults need 150-300 minutes per week of moderate-intensity or 75-150 minutes per week of vigorous-intensity aerobic physical activity.
Aerobic activity should be done in bouts of 10 minutes or more, ideally spread throughout the week.
Adults should also do muscle-strengthening activities for all major muscle groups for at least 2 days per week.

Types of Activity: Aerobic

Aerobic activity involves large muscle groups in rhythmic movement for a sustained period.
Key elements include intensity (moderate or vigorous), frequency, and duration.
Examples include brisk walking, running, swimming, and bicycling.

Types of Activity: Muscle-Strengthening

Muscle-strengthening activities increase skeletal muscle strength, power, endurance and mass.
Key elements include the amount of weight lifted, frequency, and sets and repetitions.
Examples include weight lifting, resistance bands, and bodyweight exercises.

Types of Activity: Bone-Strengthening

Bone-strengthening activities cause impact or tension forces on the bones to promote bone growth and strength.
Examples include running, jumping rope, and weightlifting

Defining Intensity

Moderate intensity: 3.0-5.9 METS and 5-6 on a 0-10 scale
Talk test: can talk during activity, but not sing.
Vigorous intensity: 6.0 or more METS and 7-8 on a 0-10 scale
Talk test: cannot say more than a few words without pausing for breath.

What's New: Physical Activity Guidelines for Americans, 2nd edition

Extended scientific basis
Guidance for pre-school age children.
Discussion of sedentary behaviour.
Removal of 10-minute bout requirement.
Demonstrated increased health benefits, including the immediate effects of physical activity.
Provided tested strategies for promoting physical activity.

Move More and Sit Less

Sedentary behaviour increases the risk of: all-cause mortality, cardiovascular disease mortality, cardiovascular disease, type 2 diabetes, and some cancers.

Any Activity Counts

Most benefits of activity are seen at 150-300 minutes of moderate activity.

New Health Benefits Documented

Short term benefits: improved quality of life, reduced anxiety, reduced blood pressure and better insulin sensitivity.
Long term benefits: improved cognition (youth), prevention of numerous cancers (adults), reduced dementia risk (adults), reduced fall injuries (older adults), reduced postpartum depression (pregnant women), reduced weight gain (everyone), disease management for osteoarthritis, hypertension, and type 2 diabetes. Reduced anxiety and depression symptoms. Improved cognitive functions in specific populations.

Benefits of Physical Activity for Youth

Improved bone health
Improved weight status
Improved cardiorespiratory and muscular fitness
Improved cardiometabolic health
Improved cognition
Reduced risk of depression in children.

Brain Health

Physical activity benefits cognition (youth and adults), improves quality of life (adults), and reduces dementia risks (adults over 50), and risk of depression in children and adults. Improved sleep outcomes. Reduced anxiety.

Key Guidelines for Specific Populations

School-aged children and Adolescents: 60 minutes or more of moderate-to-vigorous activity daily, including aerobic activity (most of the 60 minutes), muscle-strengthening (3 days a week), and bone-strengthening (3 days a week) activities.
Adults: 150-300 minutes of moderate-intensity or 75-150 minutes of vigorous-intensity aerobic activity per week, spread throughout the week. Include muscle-strengthening activities 2 or more days per week.
Older Adults: Follow adult guidelines, with additional focus on multicomponent physical activity including balance training. They should exercise at a level relative to their fitness and understand the impact their chronic conditions might have. They should still exercise as much as their condition allows.

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Description

Test your knowledge on the 1996 and 2008 U.S. Physical Activity Guidelines. This quiz covers key recommendations for physical activity, including durations and intensities for health benefits. Perfect for fitness enthusiasts and health professionals alike.