○ What are the general physical activity guidelines for adults for both aerobic and resistance training? Include frequency, intensity, duration, and key recommendations from leading organizations (e.g., ACSM, CDC, WHO).
- Dietary Carbohydrate Recommendations (General Population)
○ What are the current dietary carbohydrate recommendations for the general population? Discuss daily intake recommendations in grams or percentage of total caloric intake and the role of carbohydrates in overall health.
Sample Answer
- Intensity:
- Moderate-intensity: Activity that noticeably accelerates your heart rate and makes you breathe harder than normal, but you can still talk (e.g., brisk walking, water aerobics, dancing, gardening, doubles tennis). Your perceived exertion would be around 5-6 on a scale of 0-10.
- Vigorous-intensity: Activity that significantly increases your heart rate and breathing, making it difficult to talk much without getting out of breath (e.g., running, swimming laps, vigorous aerobic dancing, hiking uphill, singles tennis). Your perceived exertion would be around 7-8 on a scale of 0-10.
- Duration:
- Moderate-intensity: A minimum of 150 minutes per week (e.g., 30 minutes on 5 days).
- Vigorous-intensity: A minimum of 75 minutes per week (e.g., 25 minutes on 3 days).
- Accumulation: Aerobic activity can be accumulated in bouts of at least 10 minutes or more throughout the day.
- Increased Benefits: For more extensive health benefits, adults can aim for 300 minutes (5 hours) or more of moderate-intensity activity per week, or 150 minutes or more of vigorous-intensity activity per week. This extended duration is particularly beneficial for preventing weight gain and maintaining weight loss.
- Key Recommendations (ACSM, CDC, WHO):
- "Move more, sit less." Any amount of physical activity is better than none.
- The recommended amount of aerobic activity is in addition to routine daily activities of light intensity (e.g., self-care, casual walking, grocery shopping) or those lasting less than 10 minutes.
- Combinations of moderate- and vigorous-intensity activities can be performed to meet the recommendations.
Resistance (Strength) Training Guidelines:
- Frequency: At least 2 days per week on non-consecutive days.
- Intensity: Use a resistance (weight) that allows for 8-12 repetitions of each exercise, resulting in substantial fatigue or "volitional fatigue" by the last repetition.
- Duration/Volume:
- Perform 8-10 exercises that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
- Aim for 1-3 sets of 8-12 repetitions for each exercise.
- Key Recommendations (ACSM, CDC, WHO):
- Activities should maintain or increase muscular strength and endurance.
- Examples include lifting weights, using resistance bands, bodyweight exercises (e.g., push-ups, squats, lunges), heavy gardening, or some forms of yoga.
- For older adults (65+), balance activities are also highly recommended to reduce the risk of falls.
Overall Health Benefits: Regular physical activity is crucial for preventing and managing numerous non-communicable diseases (e.g., cardiovascular diseases, type 2 diabetes, certain cancers), improving mental health (reducing anxiety and depression), enhancing brain health, promoting healthy weight management, improving sleep quality, and boosting overall well-being.
2. Dietary Carbohydrate Recommendations (General Population)
Carbohydrates are one of the three macronutrients (along with protein and fat) and serve as the body's primary source of energy. They are essential for fueling all bodily functions, including brain activity, muscle contraction, and organ function.