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KNES 201 Study Guide - Midterm Guide: Participaction, Overtraining, Playtime

Course Code
KNES 201
Megan McKinlay
Study Guide

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KNES 201 Exam #1 Review
Physical Activity in Canada
Physical activity = bodily movement produced by skeletal muscles that requires energy expenditure (ADL, etc.)
Sedentary behaviour = posture or activities that require very little movement
Physical activity guidelines (time and types of physical activity) & sedentary behaviour guidelines (recommended reduction in sedentary behaviours to
reduce health risks) set by CSEP (Canadian Society for Exercise Physiology)
Aim for MVPA physical activity. Moderate (5-6/10, can talk but not sing) vs. vigorous (7-8/10, can barely talk)
Benefits of exercise in early years: healthy body weight, improved FMS, improved fitness, better
behaviours, healthy hearts, have fun and be happier, confidence, social skills, improved learning and
language and attention skills
Benefits of exercise in youth: improved health, better grades, confidence, healthy body weight,
stronger, more fit, have fun and be happier, learn new skills
Female triad = overtraining in female athletes to look a certain way RISKS! Too much exercise can have
(-) effect like high BP
Benefits of exercise in adulthood: improved fitness, stronger muscles/bones, improved mental health
and well-being, healthier body weight, reduced risk of chronic disease and premature death
Benefits of exercise in seniors: functional independence and mobility, improved fitness, healthier body
weight, healthier bones, improved mental health, reduce risk of chronic disease and premature death.
ParticipACTION report card: 1) overall physical activity, 2) organized sport and physical activity participation, 3)
active play, 4) active transportation, 5) physical literacy, 6) sleep, 7) sedentary behaviours, 8) family and peers, 9) school,
10) community and built environment, 11) government, 12) non-government
9% of Canadian school-aged kids gets 60 minutes of MVPA (recommended)
70% of ages 3-4 meet 180 minutes of activity at any intensity
14% of ages 5-11 meet 60 minutes MVPA and only 12% of ages 12-17 meet 60 minutes MVPA
24% of ages 5-17 meet sedentary behaviour guidelines of under 2 hours per day on average 8.5 hours daily!

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Kids “sleepedemic” – in recent decades, children’s nightly sleep duration has decreased by about 30 to 60 minutes. Kids having troubles going to sleep
and staying asleep through the night, and having troubles staying up during the day.
Only 24% of children 5-17 years old Walk or Wheel to School
15% of adults meet 150 minutes MVPA per week, only 5% accumulate through a regular basis (30 minutes, 5 days/week). Should take 10,000 steps daily!
70% of waking time is sedentary for many people today approximately 9.5 hours (M 18-39) and 9.7 hours (F 18-39)
9% of all premature deaths (3.2M deaths/year) are due on physical inactivity. 3.7% of $6.8B (yearly) of taxpayer $ spent on health care due to inactivity
“The function of protecting and developing health must rank even above that of restoring it when impaired” – Hippocrates
Life expectancy was (technological + medical advances) but a dip was seen in 2009 children expected to live 5 less years compared to parents.
Reading ParticipACTION
Healthy 24 hours includes: sweat (minimum 60 mins daily of MVPA w/minimum 3 days of muscle and bone strengthening activities), step (several hours
of light activity), sleep (9 to 11 hours for 5-13 YO and 8 to 10 hours for 14-17 YO), sit (maximum 2 hrs of screen time)
To stem the creeping "sleepedemic", kids need to get off the couch, get outdoors and get their hearts pumping regularly, It's time for a wake up call. If
Canadian kids sit less and move more, we will all sleep better
Canada overall D- on the report card. Positives: organized sport & PA participation, school, gov’t, NGO, community & environment. Negatives: active
play, active transportation, physical literacy, sedentary behaviours.
Physical Literacy
Physical literacy is the gateway to physical activity. Physical literacy = fundamental movements, sequences, tasks
Physical literacy = “Physical literacy is the motivation, confidence, physical competence, knowledge and understanding to value and take responsibility for
engagement in physical activities for life.” (IPLA, 2014)
Physical literacy = “Individuals who are physically literate move with competence and confidence in a wide variety of physical activities in multiple
environments that benefit the healthy development of the whole person.”
5 purposes of Canada’s Physical Literacy Consensus Statement: promote physical literacy and preserve the concept, advocate for the use of a common
definition, facilitate alignment between sectors, improve communications pertaining to PL, inform development of PL tools and resources
4 elements of physical literacy: motivation and confidence (affective enthusiasm/enjoyment/self-assurance), physical competence (physical
movement skills and patterns), knowledge and understanding (cognitive movement and health benefits and safety), engagement in physical activity for
life (behavioural personal responsibility to freely make this choice)
Research = one of the #1 reasons why youth become physically inactive is they feel they do not have the skills they need to be successful. Without FMS,
confidence and competence to participate in sport and physical activities.
Monism (Whole body) vs. dualism (mind and body) physical activity not just a means to an end, not only recreational value.
EMBODIMENT affords us interaction with our environment and provides the foundation for the development of a wide range of human capabilities”
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