HLTH 200 Lecture Notes - Lecture 13: Margaret Harris, Cardiorespiratory Fitness, Skeletal Muscle
7 May 2018
School
Department
Course
Professor
Health 200
T/Th 2:30pm-3:45pm
Lisa DuPree, Jamie Hamblin, Dr. Margaret Harris
Tuesday, 4/17/18
1
Sitting, Moving, and Health
Dr. Woodworth-Hobbs
• Epidemiological studies indicate that physical activity level, cardiorespiratory fitness,
and sedentary behavior are each independently related to the risk of morbidity and
mortality
• Almost 10% of the 57 million deaths in 2008 could be attributed to physical inactivity
• Only approximately 20% of American meet the public health guidelines for physical
activity
• Physical activity: is bodily movement that is produced by the contraction of skeletal
muscle and that substantially increases energy expenditure above a basal level
o Exercise is an umbrella of physical activity
• Exercise is planned, structured, and repetitive bodily movement done to improve or
maintain one or more aspects of physical fitness.
• Physical Fitness: a set of attributes that people possess or achieve that relates to the
ability to perform physical activity. (Physiologic, Skill- related, Health-related)
• 2008 physical activity guidelines for Americans:
o two categories: Baseline activity, and health-enhancing physical activity
o Baseline activity: light-intensity activities of daily life
▪ Examples: standing, walking slowly, lifting lightweight objects
o Health-enhancing PA: activity that, when added to baseline activity, produces
health benefits
▪ Examples: brisk walking, jumping rope, dancing, lifting weights, climbing,
yoga, etc.
o reduce risk of chronic disease
o promote health-related fitness
▪ gain: cardiovascular endurance, muscular strength and endurance,
flexibility, body composition
• Physical activity is one components of total energy expenditure (the amount of energy
expended by the body over the course of the day)
o total energy expenditure is made up of: 20% physical activity, 10% thermic effect
of food, 70% resting metabolism
• physical activity is the easiest to change
• Components of physical activity: frequency, intensity, duration, repetitions
o The total amount of physical activity is more important for achieving health
benefits than any one component
• Being inactive is unhealthy
• 150-300 minutes per week of moderate intensity physical activity, will yield substantial
health benefits
o more physical activity is better
• Adults should also do muscle-strengthening activities that are moderate or high
intensity and involve all major muscle groups on 2 or more days a week, as these
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