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"Keep Fit, Have Fun!"
Transcript of "Keep Fit, Have Fun!"
Acceptable Macronutrient Distribution Ranges (AMDR)
The Benefits of Physical Activity
A Formula for Success
BA Kine, CSEP-CEP, C.S.C.S
Fitness & Lifestyle Programmer III
MacEwan Sport and Wellness
Physical Activity vs. Exercise
Physical Activity - All leisure and non-leisure body movement produced by the skeletal muscles which result in a substantial increase in resting energy expenditure.
Exercise - A form of leisure-time physical activity that is planned, structured, and repetitive. Its main objective is to
By the Numbers
How much PA do I need?
For adults and older adults, approximately
or more of
90 minutes/week of VIGOROUS ACTIVITY
can also improve health
While 150 minutes per week should be the goal, it should be emphasized that for people who do not meet these guidelines,
SOMETHING is better than NOTHING
A Canadian Profile
1997 survey –
62% of Canadians
active enough to derive health benefits from their physical activity
A 2003 survey found that
only one Canadian in 25 (four per cent)
could recall any physical activity guideline
An important public health objective at all levels of government was to
increase levels of physical activity in Canada from approx. 45% to 55% between 2002 and 2010
Currently, 15% of Canadians
meeting recommendations in Canada’s Physical Activity Guide to Healthy Active Living
The ideal diet for an individual depends on many factors:
age, body size, sex, genetics, and environmental training conditions, as well as duration, frequency and intensity of training
Ranges of intakes for each class of energy source
Carbohydrates: 45% - 65%
Fats: 20% - 35%
Protein: 10% - 35%
Components of energy expenditure
Weight: the more you weight, the higher the BMI
Most Variable and changeable
Significant in weight loss and weight gain
FITT principle, positively influences expenditure
Fick Equation: VO2 = Q * (a-v O2 difference)
(HR * Stroke Volume)
Groove motions and motor patterns
Develop closed skills and move to Open skill mastery
Obstacles to Getting Motivated
What Prevents you from being active?
MIND OVER MATTER!
Move from a
"If exercise was a pill, it would be the most prescribed drug in the world"
The Benefits of Physical Activity:
Reduces the Risk of
Coronary Heart Disease
Non Insulin dependent diabetes
Hypertension and stroke
1. Canadian Society for Exercise Physiology Guidelines http://www.csep.ca/english/View.asp?x=587 Oct. 2011
2. KINE 4400 "Advanced Fitness and Lifestyle consulting". Veronica Jamnik PhD. York University. Sept 2012
3. Canadian Society for Exercise Physiology. CPAFLA Manual 3rd Edition.
4. Health Canada. Canada Food Guide. http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php