7 HPE Dimensions of Physical Activity

Dimensions of Physical Activity

Dimensions of Physical Activity

Participate in physical activities designed to improve fitness and wellbeing to investigate the impact of regular participation on health, fitness and wellbeing (AC9HP8M04)

The three dimensions of physical activity in the the national physical activity guidelines are known as the FIT formula.

F = Frequency
How often people need to be active (days per week)

I = Intensity
How hard the activity needs to be

T = Time
How long the activity should be done for

3 Dimensions

Poll

How do you best describe Frequency?

• How often

• Number of times

• How regularly

• Repetition rate

Poll

How do you best describe Intensity?

• How hard

• Level of intensity

• Amount of energy

• Level of difficulty

Poll

How do you best describe Time

• Duration of activity

• Length of time

• Amount of time spent

• Time taken to complete

Multiple Choice

Frequency: The frequency of physical activity required for children and youth is very straightforward. You need to be active _________

• 1 hour twice a week
• only during weekends
• at least 60 minutes each day
• at least 30 minutes every other day

​Will not leave you out of breath

Light Intensity

​Will leave you feeling warm and slightly out of breath

Moderate Intensity

​Will make you 'huff and puff' and raise your heart rate.

Vigorous Intensity

Multiple Choice

What is the intensity level of walking at a relaxed pace?

• Light Intensity

• Moderate Intensity

• Vigorous Intensity

Multiple Choice

How intense is cycling at a steady pace on flat ground?

• Light Intensity

• Moderate Intensity

• Vigorous Intensity

Multiple Choice

What is the intensity level of running at a fast speed?

• Light Intensity

• Moderate Intensity

• Vigorous Intensity

Multiple Choice

What is the intensity level of running at a fast speed?

• Light Intensity

• Moderate Intensity

• Vigorous Intensity

Multiple Choice

What is the intensity level of playing basketball in a competitive game?

• Light Intensity

• Moderate Intensity

• Vigorous Intensity

Multiple Choice

What is the intensity level of washing the dishes at home?

• Light Intensity

• Moderate Intensity

• Vigorous Intensity

Multiple Choice

What is the intensity level of walking in between classes?

• Light Intensity

• Moderate Intensity

• Vigorous Intensity

Rate of Perceived Exertion

Using a scale you can estimate how hard you are working based on how you feel.

​RPE 1	​RPE 2	RPE 3 ​	RPE 4	​RPE 5
​RPE 6	RPE 7	​RPE 8	​RPE 9	​RPE 10

Poll

Rate your Perceived Exertion if you were to jog for 20 minutes?
(RPE 1 = very easy, RPE 10 = very hard)

• RPE 1/2

• RPE 3/4

• RPE 5/6

• RPE 7/8

• RPE 9/10

Poll

Rate your Perceived Exertion when dancing (e.g. Just Dance) for 3 minutes?
(RPE 1 = very easy, RPE 10 = very hard)

• RPE 1/2

• RPE 3/4

• RPE 5/6

• RPE 7/8

• RPE 9/10

Poll

Rate your Perceived Exertion when walking to class?
(RPE 1 = very easy, RPE 10 = very hard)

• RPE 1/2

• RPE 3/4

• RPE 5/6

• RPE 7/8

• RPE 9/10

Poll

Rate your Perceived Exertion when walking to class?
(RPE 1 = very easy, RPE 10 = very hard)

• RPE 1/2

• RPE 3/4

• RPE 5/6

• RPE 7/8

• RPE 9/10

Poll

Rate your Perceived Exertion when playing a game of tag at lunchtime.
(RPE 1 = very easy, RPE 10 = very hard)

• RPE 1/2

• RPE 3/4

• RPE 5/6

• RPE 7/8

• RPE 9/10

Poll

Rate your Perceived Exertion when playing a game of touch footy at lunch.
(RPE 1 = very easy, RPE 10 = very hard)

• RPE 1/2

• RPE 3/4

• RPE 5/6

• RPE 7/8

• RPE 9/10

Poll

Rate your Perceived Exertion if you were to swim 50m at the Swimming Carnival.
(RPE 1 = very easy, RPE 10 = very hard)

• RPE 1/2

• RPE 3/4

• RPE 5/6

• RPE 7/8

• RPE 9/10

The amount of time you need to spend is simple: you need to be active for at least an hour a day.
This hour can be made up of a number of shorter periods of time.

Time

Open Ended

Does Emma meet the 24-Hour Movement Guidelines?
Does Emma engage in 60 minutes of Physical Activity every day? Why/ why not?

Emma, aged 12, walks 10 minutes to and from school each day with her friends. She also does athletics and trains for an hour and a half twice a week. She competes on Saturdays for three hours.

Multiple Choice

Walking the dog for 30 minutes every day is considered what type of physical activity?

• Light Intensity

• Moderate Intensity

• Vigorous Intensity

Multiple Choice

Brianna, aged 13, catches the bus to and from school everyday. Every lunchtime, she plays basketball with her friends and is often hot and sweaty by the time she has to go back to class. At home, Brianna has to walk the dog for 30 minutes every day. and they usually end up playing fetch and running around chasing a ball together.

What intensity is Brianna engaging in at lunchtime when she plays basketball?

• Light Intensity

• Moderate Intensity

• Vigorous Intensity

Open Ended

What RPE do you think Brianna would be working at when playing basketball?
e.g. RPE _

Open Ended

What RPE do you think Brianna would be working at when walking the dog?
e.g. RPE _

Multiple Choice

How much time does Brianna spend being physically active with her dog each day?

• 45 minutes
• 2 hours
• 30 minutes
• 1 hour

Open Ended

Is Brianna meeting the 24-hour movement guidelines?

• Walks the dog 30 mins each day

• Plays basketball at lunchtime

Poll

How many minutes of Physical Activity do you do each day?

• Less than 30 minutes

• 30 minutes or so

• 60 minutes

• Over 60 minutes

Poll

How many hours of Sleep do you do generally get each night?

• Less than 6 hours

• 7-8 hours

• 9-11 hours

• 12+ hours

Poll

How much time do you spend sitting down in a typical day? (Excluding school time)

• Less than 2 hours

• Around 2 hours

• Over 3 hours

• Over 6 hours

Open Ended

What are your favourite ways to be physically active?

List 5 examples.

Open Ended

Why do you think some people do not do enough physical activity? What might be stopping them?

Open Ended

Why do you think some people do not do enough sleep?

Open Ended

Why do you think some people spend lots of time on their phones or devices? (outside of school).