C787 Module 4 Study Guide Unit 4: Nutrition and Physical Activity

Identify exercise recommendations for populations - children, adults, adults with weight loss goals. What recommendations would you give a patient who would like to increase their physical activity level? Preschool (3-5): physically active throughout day Children/adolescents (6-17): 60 mins + of moderately vigorous physical activity/day Adults: some is better than none. Any amount of mod vigorous activity has health benefits Older Adults: weekly phy activity- multicomponent activity that includes balance training w/ aerobic & muscle-strengthening activity. During/After Pregnancy: @ least 150 mins of mod intensity aerobic activity/week Adults w/ chronic conditions/disabilities (if able): @ least 150-300 mins/week of mod intensity of 75-150 mins/week of vigorous activity Adults w/ weight loss goals: many need 150 mins of mod intensity activity/week to maintain wt. If want to lose 5% of body wt/keep wt off, need 300 mins of mod intensity activity/week What recommendations would you give a patient who would like to increase their physical activity level?  Risk of injury is r/t gap between usual & new activity levels. o Size of this gap is called Amount of Overload.  Creating a small overload & waiting for body to adapt/recover decreases injury risk.  Physical activity should be increased gradually over time (no matter the current activity level) Key Points: 1. Use relative intensity (intensity of activity relative to fitness) to guide level of effort for aerobic/muscle strengthening 2. Start w/ relatively mod-intensity. A