Move Your Body

course syllabus for Your Well-Being online health and wellness education course

Course Outline

Main Ideas

Learning Objective

Understand the recommended weekly exercise guidelines for adults.

Behavioral Objective

Engage in either 2.5 hours of moderate or 1.25 hours of vigorous intensity exercise per week, along with weight training.

Key Thought

Despite widespread awareness of the importance of exercise, only around 20% of Americans meet recommended guidelines.

Main Ideas

Learning Objective

Understand the recommended weekly exercise guidelines for adults.

Behavioral Objective

Engage in either 2.5 hours of moderate or 1.25 hours of vigorous intensity exercise per week, along with weight training.

Key Thought

Despite widespread awareness of the importance of exercise, only around 20% of Americans meet recommended guidelines.

Terms

Aerobic

adjective

(Of exercise:) Strengthening the heart and lungs by making them work hard for several minutes or more.

Terms

Aerobic

adjective

(Of exercise:) Strengthening the heart and lungs by making them work hard for several minutes or more.

Read
Watch
Activities

Introduction

It is well known that exercise is an important part of maintaining wellness. It's hard to find anyone who doesn't understand this, but only about 20% of Americans meet the physical activity guidelines that scientists believe we need to maintain health.¹ The following guidelines define the physical activity that is recommended for adults each week.²

The Guidelines

Option One to Meet Exercise Guidelines:

2.5 hours of moderate intensity exercise each week
AND at least two sessions per week of weight training that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms)
Moderate intensity includes an perceived increase in breathing and heart rate
Moderate activity accrues health benefits if it is conducted in bursts as short at 10 minutes of duration (but not in bursts shorter than 10 minutes)
Activities of daily living cannot be counted in this total unless the activity includes a perceived increase in breathing and heart rate and lasts at least 10 minutes.
Examples of Moderate Intensity activity: fast walking, water aerobics, doubles tennis, cycling on a flat road with small hills, pushing a lawn mower, shoveling snow

Option Two to meet Exercise Guidelines:

1.25 hours of vigorous intensity exercise each week
AND at least two sessions per week of weight training that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms)
During vigorous activity, it's hard to say a long sentence without pausing for breath
Examples of Vigorous intensity activities: Singles tennis, step aerobics, swimming laps, jogging, cycling on fast or on hills

Citations:

¹ Centers for Disease Control and Prevention (2013, May). One in five adults meet overall physical activity guidelines. Retrieved March 28, 2014, from http://www.cdc.gov/media/releases/2013/p0502-physical-activity.html

² Centers for Disease Control and Prevention (2014, March 3). In How much physical activity do adults need?. Retrieved March 28, 2014, from http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html

H.I.I.T. Intro : 04:59

H.I.I.T. Warmup : 03:25

H.I.I.T. Jumping Jack Interval : 03:42

H.I.I.T. Side Squats : 04:06

H.I.I.T. Repeater Knee : 04:17

H.I.I.T. Bicycle Abs : 03:33

H.I.I.T. Cool Down and Stretch : 07:31

Choose to Move

This week, choose to incorporate 2 hours of moderate activity (collectively, 10 minute bursts are fine) and/or at least 1 hour of vigorous activity.

Move Your Body

Main Ideas

Learning Objective

Behavioral Objective

Key Thought