Module 1
You Can’t Out Train a Sedentary Lifestyle: Why exercise won’t save all of us
3 Lectures
Specific Learning Outcomes
- To show an understanding of the role of the Fitness Industry in reducing inactivity levels
- To be able to outline the current National Guidelines on Physical Activity
- To Identify the characteristics of the most inactive groups in society
- To state the importance of Non-exercise Activity Thermogenesis (NEAT) in reducing inactivity
- To explain from the results of research on sedentary behaviour, specifically the problems associated with prolonged sitting
- To explain the concept that too much sitting is not the same at too little formal exercise
- To show an understanding of the differences between a non-active exerciser, an active non-exerciser, an active exerciser and a non-active non-exerciser
- To understand the consequences of the current Australian and UK Fitness Retention report
- To explain the results of the State of the Fitness Industry Report, and how they impact on current and future inactivity levels
- To show an understanding of the motivational strategies currently in use by the fitness industry to increase activity levels across the population
- To outline the costs of reduced physical activity and the cost to a national health service in treating conditions related to physical inactivity
- To be able to identify the Global Advocacy for Physical Activity (GAPA) 7 investments recommendations to globally reduce inactivity
Module 2
Science of Sedentarism
2 Lectures
Specific Learning Outcomes
- To describe the new discipline of Sedentary Physiology
- To show an understanding of the place of inactivity on the energy expenditure continuum
- To describe the different responses occurring at low level intensity, moderate level intensity, vigorous level of intensity and high level of intensity exercise activity
- To show an understanding that inactivity responses cannot always be corrected by a single daily bout of moderate to vigorous exercise
- To describe the link between inactivity and the potential consequences of deep vein thrombosis, atherosclerosis, all-cause mortality, insulin sensitivity, telomeres, lipoprotein lipase (LPL) regulation, bone density, back pain, stabilizer muscles, cancer and brain function.
- To outline the problems associated with living in confined spaces and the tensegrity of cells
- To show an understanding of the effects of inactivity on Sarcopenia and Osteopenia
- To describe the damaging effects of mitochondrial distress and inactivity
- To understand the consequences of tissue inflammation, meta-flammation, adipocyte dysfunction, oxidative stress and endothelial dysfunction
Module 3
Physiology of NEAT: METs, Movement and Oxygen Cost
2 Lectures
Specific Learning Outcomes
- To demonstrate an understanding of the mechanics of muscle contractions in NEAT activities
- To be able to describe the role of ATP in providing the energy for muscle contractions
- To outline the role of the circulatory and respiratory systems in transporting oxygen and carbon dioxide to the working muscle in exercise
- To show an understanding of how oxygen cost (02) relates to muscle contractions
- To be able to explain a Metabolic Equivalent (MET)
- To be able to list NEAT activities and their MET values
- To be able to compare METs for everyday NEAT activities against formal exercise activities
Module 4
Body Weight, Sedentary Behaviour and Energy Expenditure
3 Lectures
Specific Learning Outcomes
- To demonstrate an understanding of the role of Body Mass Index in calculating overweight and obesity levels
- To discuss if current BMI levels are a valid reflection of obesity and being overweight
- To be able to Identify the phases of Total Daily (TDEE) Energy Expenditure
- To describe the obesity paradox
- To explain the impact of inactivity on weight gain
- To show an understanding of the energy expenditure required for long-term weight loss
- To be able to discuss whether it is possible to be “healthy at any weight”
- To be able to calculate the amount of exercise required to lose substantial bodyweight
- To describe the relationship between Metabolic Equivalents (METs) and energy expenditure
- To discuss the impact of Non-Exercise Activity Thermogenesis (NEAT) in everyday activities and their MET values on daily energy expenditure
- To be able to calculate energy expenditure from MET values
- To be able to use ACSM calculations for walking, running, leg cycling, arm cycling and stepping to calculate energy expenditure
- To evaluate case studies using ACSM energy expenditure calculations
Module 5
Space Travel, Bed Rest, Inactivity and Sedentary Lifestyle
2 Lectures
Specific Learning Outcomes
- To show an understanding of Gravity Deprivation Syndrome that is common to all NEAT conditions
- To be able to identify the physiological changes that occur with aging, sedentary lifestyle and prolonged bed rest
- To describe how gravity helps maintains balance and coordination
- To describe how gravity affects the physiology of maintaining health
- To describe the effect of space fight on the body and how it mimics inactivity
- To develop a plan to integrate more gravity back into everyday lives
- To show an understanding of posture and its effect on muscle energy use and energy output.
- To outline the importance of continual changes in posture to NEAT
Module 6
Motivating Sedentary Populations
2 Lectures
Specific Learning Outcomes
- To be able to identify the main characteristics of the three high risk sedentary groups (aged, obese and metabolic syndrome)
- To be able to identify the factors to be considered when motivating sedentary groups
- To recognise the key characteristics of sedentary behaviour
- To be able to identify the unique strategies required to motivate sedentary groups to sustain long term physical activities
Module 7
Live Long, Live Healthy
3 Lectures
Specific Learning Outcomes
- To be able to explain the concept that our genes dictate our longevity and quality of life
- To be able state the outcomes of the landmark Danish Twins study determining the role of genes and environment on longevity
- To be able to Identify the Blue Zones of the world where people live the longest and healthiest
- To be able to describe the characteristics of the longest living people in Sardinia (Italy), Okinawa (Japan), Loma Linda (California), Nicoya (Costa Rica) and Icaria (Greece)
- To state the reasons why inactivity and constant low to moderate all day movement contribute to a long and healthy life that is common to all Blue Zones
- To be able to Identify the life radius of physical activity
- To be able to undertake research on creating a lifestyle inclusive of physical activity.
- To devise a plan that will establish active homes, active work environments, active transportation and active leisure time.
Module 8
NEAT Fit Conversion Program
2 Lectures
Specific Learning Outcomes
- To describe how being sedentary or inactive is different from not exercising
- To understand the significant physiological responses that occur from sitting to standing to walking transitions
- To understand the major problems associated with prolonged sitting
- To recognise the importance of breaking up sitting periods so that you are not stationary for more than 30 minutes
- To promote the importance of 10,000 steps performed over the 16 hours waking day
- To understand the importance of 10,000 steps in energy expenditure and general health
- To develop a programme for Phase 1 of the NEAT Fit program based on Stand and Stroll Transitions and the Global Roaming Transitions
- To develop a programme that combines all NEAT Fit steps to produce a lifestyle physical activity program based on L.I.M.I.I.T (Low Intensity Moderate Intensity Intermittent Transitions)
Module 9
NEAT Fit Activate Program
3 Lectures
Learning Outcomes
- To be able to identify inactive periods in the home and substitute with active alternatives
- To be able to identify inactive periods in the workplace and replace with active alternatives
- To be able to identify inactive periods of transportation and replace with active alternatives
- To review the research that supports a lifestyle inclusive of physical activity in the home, during transportation, at work and during leisure time based on L.I.M.I.I T
Module 10
NEAT Fit MET Minutes Program
2 Lectures
Learning Outcomes
- To study the 5 steps in MET Minutes programming
- To understand the importance of Metabolic Equivalents (METs) in quantifying workloads
- To develop a quantitative program based on MET Minutes to monitor and evaluate the NEAT Fit program in the home, at work, during transport and during leisure time
- To be able to calculate energy expenditure based on the MET Minutes accumulated over the day
- To understand the changing MET Minute requirements to combat the main chronic conditions associated with higher mortality rates
- To be able to understand and review the MET Minute case studies
- To apply the MET Minute programming to improve fitness levels and to train for recreational activities