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"Keep Fit, Have Fun!"

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Kyle Dunlop

on 4 February 2015

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Transcript of "Keep Fit, Have Fun!"

Physical Activity
Body movin!
Get Motivated!
Motor Learning
Fuel up!
Acceptable Macronutrient Distribution Ranges (AMDR)
The Benefits of Physical Activity
A Formula for Success
Kyle Dunlop
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
physical fitness.
By the Numbers
How much PA do I need?
For adults and older adults, approximately
150 minutes/week
or more of
physical activity

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
are still
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
Body Composition
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?
Move from a
Closed Skill
to an
Open Skill
"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
Colon Cancer
Improve sleep
Manage stress
Reduce anxiety
Relieve depression
Mental fatigue

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
Full transcript