PE&HEALTH1

Health behavior measures

This study focused on four behavioral measures of risk: physical activity, alcohol
consumption, smoking, and dietary behavior (fruit and vegetable consumption).
Physical activity involving sports activities such as jogging, running, swimming, heavy
lifting, fitness, gym attendance, and rapid cycling and work activities such as chopping,
farm work, and digging with a spade or shovel was classified as vigorous. Activities
such as housecleaning, washing clothes by hand, stretching, dancing, gardening, and
bicycling at regular pace were classified as moderate.
Dietary behavior can also be an important factor in achieving a healthy lifestyle. As we
lacked some information about respondents’ dietary behavior, such as calorie/protein
intake and types of product most frequently consumed, we used fruit and vegetable
consumption as an indicator of healthy eating. WHO guidelines [37] use the threshold
value of five servings of fruits and vegetables per day to distinguish healthy from
unhealthy diets. The normal fruit and vegetable consumption variable was thus
dichotomized as 1 (≥5 servings of fruits and vegetables per day) and 0 (fewer than 5
servings/day) and derived by summing the quantities of these foods consumed per day.
Smoking behavior was characterized by asking respondents whether they currently
used tobacco products; thus, respondents were classified as current smokers (including
daily or less frequent smoking) and non-smokers. The current smoker variable was
dichotomized as 1 (current smoker) and 0 (non-smoker) accordingly.
In Russia, alcohol consumption may pose the most significant risk among the four
factors considered in this study [22, 38]. The most thorough way to assess this behavior
is by summing the number of alcoholic drinks respondents report consuming per day
during a week. The SAGE data do not specify alcoholic beverage type (e.g., spirits,
wine, or beer), but categorize respondents as non-drinkers (0; alcohol consumption on
0 days/week), not heavy drinkers (1; alcohol consumption 1–3 times/week), and heavy
drinkers (2; alcohol consumption 4 times/week or more). Maximum alcohol intake for
men and women differed among countries, but was most commonly 3 unitsa per day for
men and 2 units per day for women. We used the International Center for Alcohol
Policies (ICAP) recommended weekly intakes of 14 units for women and 21 units for
men [39], as no clear norm has been established for the Russian Federation
Heath-Related Fitness
The definition of health-related fitness involves exercise activities that you do in order
to try to improve your physical health and stay healthy, particularly in the categories of
cardiovascular endurance, muscular strength, flexibility, muscular endurance and body
composition.
The Five Components of Health-Related Fitness
 Muscular Strength: Muscular strength is ability of a muscle to exert a maximal

force through a given range of motion or at a single given point.
 Muscular Endurance: Muscular Endurance refers to the capacity of a muscle to

exert a submaximal force through a given range of motion or at a single point
over a given time.
 Cardiovascular Endurance: Cardiovascular Endurance is the ability to continue
training the cardiovascular system for a period longer than twenty minutes (on
average).
 Flexibility: Flexibility is the ability of a joint to move through a full range of
motion.
 Body Composition: Body Composition is the ratio of lean body mass to fat body
mass.
Four main types of physical activity:
1. Aerobic activity moves your large muscles, such as those in your arms and
legs. Examples of aerobic activity are: running, swimming, walking,
bicycling, dancing, doing jumping jacks.
Aerobic activity is also called “endurance activity”
Aerobic activity makes your heart beat faster than usual. You also breathe harder during
this type of activity. Over time, regular aerobic activity makes your heart and lungs
stronger and able to work better
2. Muscle-strengthening activities improve the strength, power, and endurance

of your muscles. Examples of muscle-strengthening activities are: doing push-
ups and sit-ups, lifting weights, climbing stairs, digging in the garden.
Muscle-strengthening activities also can be aerobic, depending on whether they make

your heart and lungs work harder than usual. For example, climbing stairs is both an
aerobic activity and a muscle-strengthening activity.
3. Bone-strengthening activities, your feet, legs, or arms support your body's

weight, and your muscles push against your bones. This helps make your bones
strong. Examples of bone-strengthening activities are:
 running
 walking
 jumping rope
 lifting weights.
Bone-strengthening activities also can be aerobic, depending on whether they make

your heart and lungs work harder than usual. For example, running is both an aerobic
activity and a bone-strengthening activity.
4. Stretching helps improve your flexibility and your ability to fully move your
joints. Examples of stretching are:
 touching your toes

 doing side stretches
 doing yoga exercises.
Second Quarter topics:
The FITT Principle of Training. Think of The FITT principle as a set of rules that must
be adhered to in order to benefit from any form of fitness training program. These rules
relate to the Frequency, Intensity, Type and Time (FITT) of exercise...
The FITT Principle of Training
Think of The FITT principle as a set of rules that must be adhered to in order to
benefit from any form of fitness training program.
These rules relate to the Frequency, Intensity, Type and Time (FITT) of exercise...
These four principles of fitness training are applicable to individuals exercising at

low to moderate training levels and may be used to establish guidelines for both
cardiorespiratory and resistance training.
The FITT principle is used to guide the development of unique and bespoke
fitness plans that cater for an individual's specific needs.
FREQUENCY
The frequency of exercise is a fine balance between providing just enough stress for
the body to adapt to and allowing enough time for healing and adaptation to occur...
1. Cardio Respiratory Training
The guidelines for cardiorespiratory training (also called aerobic conditioning) is a

minimum of three sessions per week and ideally five or six sessions per week.
Experts suggest that little or no benefit is attained over and above this amount. Of
course athletes often fall outside the suggested guidelines but even elite performers
must give themselves time to rest.
2. Resistance Training
The frequency of resistance training is dependent upon the particular individual and
format of the program. For example, a program that works every body
part every session should be completed 3-4 days a week with a day's rest between
sessions.
INTENSITY
The second rule in the FITT principle relates to intensity. It defines the amount of
effort that should be invested in a training program or any one session.
Like the first FITT principle - frequency - there must be a balance between finding
enough intensity to overload the body (so it can adapt) but not so much that it causes
overtraining.
Heart rate can be used to measure the intensity of cardiorespiratory training. Workload

is used to define the intensity of resistance training.
1. Cardio Respiratory Training
Heart rate is the primary measure of intensity in aerobic endurance training. Ideally
before you start an aerobic training program a target heart rate zone should first be
determined. The target heart rate zone is a function of both your fitness level and age.
Here's a quick method for determining your target heart rate...
Heart Rate & Maximum Heart Rate
Heart rate is measured as beats per minute (bpm). Heart rate can be
monitored and measured by taking your pulse at the wrist, arm or neck.
An approximation of maximum heart rate (MHR) can also be calculated as
follows: MHR = 220 - age.
TYPE
The third component in the FITT principle dictates what type or kind of exercise you
should choose to achieve the appropriate training response...
Cardio Respiratory Training
Using the FITT principle, the best type of exercise to tax or improve the cardiovascular
system should be continuous in nature and make use of large muscle groups. Examples
include running, walking, swimming, dancing, cycling, aerobics classes, circuit training,
cycling etc.
Resistance Training
This is fairly obvious too. The best form of exercise to stress the neuromuscular system
is resistance training. But resistance training does not neccessarily mean lifting
weights. Resistance bands could be used as an alternative or perhaps a circuit
training session that only incorporates bodyweight exercises.
TIME
The final component in the FITT principle of training is time - or how long you should be
exercising for. Is longer better?
Cardio Respiratory Training

Individuals with lower fitness levels should aim to maintain their heart rate within the
target heart rate zone for a minimum of 20-30 minutes. This can increase to as much as
45-60 minutes as fitness levels increase.
Beyond the 45-60 minute mark there are diminished returns. For all that extra effort, the
associated benefits are minimal.
This also applies to many athletes. Beyond a certain point they run the risk of
overtraining and injury. There are exceptions however - typically the ultra-long distance
endurance athletes.
In terms of the duration of the program as a whole, research suggests a minimum of 6

weeks is required to see noticeable improvement and as much as a year or more before
a peak in fitness is reached.
Resistance Training
The common consensus for the duration of resistance training session is no longer than
45-60 minutes. Again, intensity has a say and particularly grueling strength sessions
may last as little as 20 - 30 minutes.
Perhaps the most important principle of training (that ironically doesn't have its own
letter in the FITT principle) is rest. Exercising too frequently and too intensely hinders
the body's ability to recover and adapt. As a rule of thumb, the harder you train, the
more recovery you should allow for. Unfortunately many athletes don't have that luxury!
Sports Training Principles

The FITT principle is designed more for the general population than athletes.
Sport-specific training should be governed by a more in-depth set of principles.

These include:
 Specificity
 Overload
 Adaptation
 Progression
 Reversibility
 Variation
Characteristics of Individual, Team, and Dual Sports

The main and most obvious difference between these three kinds of sports is the
communication work. If you play an Individual sport, you only have yourself to listen to
and don’t have to cope with other’s ideas. Then, if you play with someone else, it makes
it a little more complicated and you have to open to their ideas too, since they’re the
other half of your team and have just as much thought as you do. Team sports are
hardest of all. You have to have a lot of patience and very open-minded because
everyone might have different ideas. Everyone in a team needs to be considerate and
work with each other. This is where the word “teamwork” would come from. The exact
definition of teamwork is: “work done by several associates with each doing a part but
all subordinating personal prominence to the efficiency of the whole”. This can be
viewed as the negative side of teamwork to those who are a little biased. Those are the
people who would rather do Individual sports. Then again, the positive side about dual
or teamwork is that there are others to rely on, so when in need, they can help and
“save the ball”.
What is the difference between individual and dual sports?

In individual sports, a player competes without a partner, but in dual sports, a player has
two or more partners. An example of an individual sport is tennis. On the other hand,
double tennis is an example of a dual sport. The other kind of sport is team sport, where
games are played by a group of people against an opposing group.
The advantage of individual sport is that the player does as he pleases and does not
have to listen to the ideas of another player. Dual sports may be a bit complicated as
one player has to effectively link his ideas with those of his partner. However, the
advantage of dual sport is that the two players complement each other. Athletics can
have a single player competing against others, but it can also have a number of players
on one team, such as in relay.
Other examples of individual sports are boxing, bodybuilding, cycling, surfing, darts,
archery, bowling, golf, karate, and gymnastics, shooting, squash, taekwondo, yoga and
javelin. Examples of dual sports are badminton, chess, synchronized swimming and
table tennis. Examples of team sports are hockey, cricket, football, volleyball,
basketball, rowing, and handball. A dual sport varies from an individual sport in that it
may need a larger playing ground. On the other hand, team sports need the largest
area of play not only to accommodate the players, but also the fans.
Barriers to physical activity assessment perceived by adolescent girls:
Abstract – conceptual/ideal – relating to or involving general ideas or qualities rather

than specific people, objects, or actions
- Based on or relating to ideas or concepts
Girls in the United States are at high risk for inactivity and resultant overweight or
obesity. Perceived barriers to physical activity are critical factors for health care
professionals to consider when intervening with this population to increase physical
activity. This descriptive study identified barriers to physical activity reported by girls in
middle school. Participants were recruited from two middle schools in the Midwest.
Using a Likert-type scale, a total of 77 ethnically diverse girls, ages 11 to 14, responded
to 23 items representing barriers to physical activity participation. Mean scores and
percentages were computed for each barrier statement. The top barriers to physical
activity that emerged for the girls in this investigation were “I am self-conscious about
my looks when I exercise” and “I am not motivated to be active.” Strategies that health
professionals can use to counsel girls of this age in overcoming barriers to physical
activity are presented. This health-related information can enhance anticipatory
guidance to girls.
Adolescence begins with the onset of physiologically normal puberty, and ends when
an adult identity and behaviour are accepted. This period of development corresponds
roughly to the period between the ages of 10 and 19 years, which is consistent with the
World Health Organization's definition of adolescence.
Puberty is when a child's body begins to develop and change as they become an adult.
Girls develop breasts and start their periods, and boys develop a deeper voice and start
to look like men. The average age for girls to begin puberty is 11, while for boys the
average age is 12.

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Health behavior measures

The Five Components of Health-Related Fitness

 Muscular Strength: Muscular strength is ability of a muscle to exert a maximal

 Muscular Endurance: Muscular Endurance refers to the capacity of a muscle to

2. Muscle-strengthening activities improve the strength, power, and endurance

Muscle-strengthening activities also can be aerobic, depending on whether they make

3. Bone-strengthening activities, your feet, legs, or arms support your body's

Bone-strengthening activities also can be aerobic, depending on whether they make

 touching your toes

The FITT Principle of Training

These four principles of fitness training are applicable to individuals exercising at

1. Cardio Respiratory Training

The guidelines for cardiorespiratory training (also called aerobic conditioning) is a

Heart rate can be used to measure the intensity of cardiorespiratory training. Workload

Heart Rate & Maximum Heart Rate

Cardio Respiratory Training

Cardio Respiratory Training

In terms of the duration of the program as a whole, research suggests a minimum of 6

Sports Training Principles

Sport-specific training should be governed by a more in-depth set of principles.

Characteristics of Individual, Team, and Dual Sports

What is the difference between individual and dual sports?

Barriers to physical activity assessment perceived by adolescent girls:

Abstract – conceptual/ideal – relating to or involving general ideas or qualities rather

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