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Path 2 - Module 2.3 Handouts

This document discusses physical activity and exercise for weight management and fitness. It recommends that adults engage in at least 150 minutes per week of moderate exercise or 75 minutes of vigorous exercise for health benefits. Greater weight loss is achieved by increasing weekly physical activity to 60-90 minutes per day. Strength training 2-3 times per week can help both lose weight and gain muscle. The appropriate type and intensity of exercise depends on individual fitness levels and health goals.

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83 views3 pages

Path 2 - Module 2.3 Handouts

This document discusses physical activity and exercise for weight management and fitness. It recommends that adults engage in at least 150 minutes per week of moderate exercise or 75 minutes of vigorous exercise for health benefits. Greater weight loss is achieved by increasing weekly physical activity to 60-90 minutes per day. Strength training 2-3 times per week can help both lose weight and gain muscle. The appropriate type and intensity of exercise depends on individual fitness levels and health goals.

Uploaded by

JULIAANTONETTE DAVEN
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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PHYSICAL EDUCATION 2

FITNESS TRAINING

PHYSICAL ACTIVITY AND WEIGHT MANAGEMENT

To tilt the energy-balancing equation in your favor, you need to burn more calories through
physical activity. Research indicates that exercise accentuates weight loss while on the negative caloric
balance (diet) as long as you do not replenish the calories expended during exercise. The data are clear
that exercise is the best predictor of long-term maintenance of weight loss.

A. Physical Activity and Energy Balance


The most important reason physical activity and exercise are vital for weight loss
maintenance is that sedentary living expends no additional energy (calories) over resting metabolic
rate (RMR). With limited physical activity throughout the day, sedentary people cannot afford to
eat many calories; perhaps only 1000 to 1,200 calories per day. Such a low level of energy intake
is not sufficient to keep people from constantly feeling hungry. The only logical way to increase
caloric intake and maintain weight loss is by burning more calories through exercise and by
incorporating NEAT and physical activity throughout daily living.

B. Amount of Physical Activity Needed for Weight Loss


Most people who struggle with weight management need 60-90 minutes of daily physical
activity to effectively manage body weight. While accumulating 30 minutes of moderate intensity
activity per day provides substantial health benefits.
According to the American College of Sports Medicine’s, greater weight loss is achieved
by increasing the amount of weekly physical activity. Of even greater significance, physical
activity is required for weight maintenance following weight loss. People who exercise regain less
weight than those who do not. And those who exercise the most regain the least amount of weight.
Individuals who remain physically active for 60 minutes or longer per day are able to keep the
weight off.

PHYSICAL ACTIVITY THAT IS RIGHT FOR YOU

A. Weight Loss
When trying to lose weight, initial lengthy exercise sessions (longer than 60 minutes) may not be
the best approach to weight loss unless you track daily caloric intake and avoid caloric compensation.
People who carefully monitor caloric intake, instead of “guesstimating” energy intake, are far more
successful with weight loss.
Significantly overweight individuals need to choose activities in which they do not have to support
their body weight but that still are effective in burning calories. Injuries to joints and muscles are
common in excessively overweight individuals who participate in weight-bearing exercises such as
walking, jogging, and aerobics.
Swimming may not be a good weight loss exercise modality, more overweight individuals.
Swimming in cold water stimulates appetite, so people tend to eat more following their exercise
session. If you preferred mode of exercise is swimming, guard against eating more after swimming.
During the initial stages of exercise, better alternatives include walking, riding a bicycle, elliptical
training, low-impact aerobics, or walking in a warm shallow pool.
If you wish to engage in vigorous-intensity exercises to either maintain lost weight or for adequate
weight management; be sure that it is medically safe for you to participate in such activities and that
you build up gradually to that level. If you are cleared to participate in vigorous exercise, do not
attempt to do much quickly because you may incur injuries and become discouraged. You must allow
your body a proper conditioning period of 8 to 12 weeks, and even longer.

B. Weight Gain
“Skinny” people should realize that the only healthy way to gain weight is also through exercise
(mainly strength-training) and a slight increase in caloric intake. Attempting to gain weight by
overeating alone raises the fat component and not lean component – which is not the path to better
health.
A strength-training program is the best approach to add body weight. The training program should
include at least two exercises of one to three sets for each major body part. Each set should consist
about 8 to 12 repetitions maximum.
Even though the metabolic cost of synthesizing a pound of muscle tissue is still unclear,
consuming an estimate 500 additional calories per day is recommended to gain lean tissue. The higher
caloric intake must be accompanied by a strength-training program; otherwise, the increase in body
weight will be in the form of fat, not muscle tissue.

Adults between 18 and 64 Years of Age

• Adults should do 150 minutes a week of moderate-intensity aerobic (cardiorespiratory)


physical activity, 75 minutes a week of vigorous-intensity aerobic physical activity, or an
equivalent combination of moderate-and-vigorous-intensity aerobic physical activity.
Moderate physical activity should preferably be divided into 30 minutes of continuous
moderate physical activity is preferred, on days when time is limited, three activity
sessions of at least 10 minutes each still provide substantial health benefits. When
combining moderate-and vigorous-intensity activities, a person could participate in
moderate-intensity twice a week for 30 minutes and high-intensity for 20 minutes on
another two days.
• Additional health benefits are provided by increasing to 5 hours (300 minutes) a week of
moderate-intensity aerobic physical activity, 2 hours and 30 minutes a week of vigorous-
intensity physical activity, or an equivalent combination of both.
• Adults should also do muscle-strengthening activities that involve all major muscle groups
on 2 or more days per week.

THE EXERCISE PROGRAM

People can obtain even greater health benefits by increasing the duration and intensity of activity.
Thus, a person who engages in a structured, formal exercise program designed to measurably improve
physical fitness will obtain even greater improvements in quality of life and greater reductions in disease
and mortality risk.

WHAT IS EXERCISE?

Exercise is defined as physical activity done for the purpose of getting physically fit. Physical
activity is generally considered to be broader term used to describe all forms of large muscle movements
including sports, dances, games, work, lifestyle activities, and exercise for fitness.

Exercise refers to the subset of physical activity – planned, structured, repetitive movement or
maintain physical fitness.
References:

Corbin, C.B., Corbin, W.R., Welk, G.J., & Welk, K.A. (2008). Concepts of Fitness and Wellness –
A comprehensive Lifestyle Approach. Seventh Edition. McGraw Hill. New York. ISBN: 978-0-07-
352359-0

Fahey, T.D., Insel, P.M., & Roth, W.T. (2011). Fit and Well – Core Concepts and Labs in
Physical Fitness and Wellness. Ninth Edition. McGraw Hill.New York. ISBN: 978-0-07734969-1

General Fitness Training. (2018). Wikipedia. Retrieved from https://en.wikipedia.org/wiki/General


fitness training.
Ricketts, D. (2018). What is Aerobic Exercise? – Definition, Benefit & Examples. Study.com.
Retrieved from https://sudy.com/academy/lesson/what-is-aerobic-exercise-definition-benefits-
examples.html.

Hoeger, W.W.K., Hoeger, S.A., Fawson, A.L., & Hoeger, C.I. (2018). Principles and Labs for
Fitness and Wellness. Cengage Learning. U.S.A. ISBN: 978-1-337-09997-4

Different Types of Aerobics. (2018). FitnessZone.com. Retrieved from


https://www.fitnesshealth.com/exercise/different-types-of-aerobics/

Tulio, D.D. (2010). Physical Education 1 for College. Cacho Hermanos Inc. ISBN: 971-08-682

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