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The educational materials presented here were developed
本片呈現的教育材料
by students and faculty of the Department
是由愛荷華州立大學
of Food Science and Human Nutrition
食物科學和人類營養學學院
at Iowa State University. Funding for this project
的學生和教員總結完成的
was provided by grants from the American Cancer Society
本項目由中西部美國癌癥協會
Midwest and the Lance Armstrong Foundation.
和蘭斯·阿姆斯壯基金會出資贊助
The materials are intended for
本材料用于教育
educational use and are not meant to provide
而非醫務用途
medical advice. We welcome your feedback
我們歡迎您對本材料做出反饋
about these materials. Please use the evaluation
請登錄首頁
survey link on the homepage
點擊評估調查鏈接
to provide your comments and suggestions.
提供您的評論和建議
This presentation will provide an overview
本課件將會概述
of the connections between physical activity
運動與癌癥風險的關系
and cancer risk. There is substantial evidence
充足的證據表明
that active people have lower risk of several forms
愛運動的人，癌癥的患病率比較低
of cancer and that an active lifestyle promotes health.
愛運動的生活方式有助于健康
Through this information I hope to increase
通過這些信息，希望能夠增強
your understanding of these connections which will
你們對于這些關聯的理解
help you make decisions for your own lifestyle.
幫助你們在生活方式上作出正確選擇
Studies have consistently shown that active
一直以來的研究表明，運動型生活方式
lifestyles reduce the risks for many chronic diseases.
能夠降低許多慢性病的風險
Today we will clearly define an active lifestyle vs.
今天,我們將清晰的定義運動型生活方式
a sedentary lifestyle which may allow you to
和久坐的生活方式
determine your status. Identify the ways
它們也許能夠決定你的狀態
physical activity may decrease risk for
認識到運動能夠降低
certain cancers and identify reasonable
某些癌癥的風險，并制定合理的
and achievable exercise goals.
簡單易行的鍛煉目標
The American Institute for Cancer Research,
美國癌癥研究院，簡稱為AICR
the AICR defines physical activity as any activity
定義運動為任何涉及到
that involves movement using the skeletal muscles.
骨骼肌的身體運動
Skeletal muscles are those muscles that are attached
骨骼肌是附著于骨骼的肌肉
to bones, ones that the individual has conscious
個體可以有意識地控制骨骼肌
control over. Physical activity can further be
運動可以在強度層面上
defined by levels of intensity. These range from
被進一步定義，即運動分為中度和劇烈運動
moderate to vigorous along a continuum.
強度在兩者之間變化
Examples of moderate intensity include walking
中等強度的運動包括
at a pace of 3.5 miles per hour, golfing
以每小時3.5英里走路
while carrying your clubs, recreational swimming,
拿著球棍打高爾夫球，娛樂性游泳
biking at a pace of 5 to 9 miles per hour
以每小時5至9公里的速度騎自行車
and washing the floors and windows.
以及擦地板和擦窗戶
Some vigorous activities would be running at
一些劇烈運動包括，以每小時5英里的速度跑步
a 5 mile per hour pace, swimming laps,
賽道游泳，網球單打
singles tennis, biking more than 10 miles per hour,
以大于每小時10英里的速度騎自行車
circuit weight training and pushing furniture.
循環重量練習法以及搬家具
Not every activity is listed. So how do you tell
還有許多其他的運動，那么
which category the physical activity
你怎樣才能區分運動的類別呢
you are doing falls under? The answer would be
答案是談話測試
the talk test. The AICR lists this as a simple way
美國癌癥研究所將它作為
to estimate the intensity of any activity. If you
運動強度的一種簡單方式
can sing while doing your activity, this is light
如果你能在運動的同時唱歌，那么它就是輕度運動
intensity. If you can carry on a conversation easily
如果你能在運動時不費力氣地講話
while doing your activity this is moderate intensity.
那么它就是中度運動
And if you have a difficult time talking， you may
如果在運動時很難講話
become winded or out of breath while doing
氣喘吁吁，上氣不接下氣
your activity this is the vigorous intensity activity.
那么它就是劇烈運動
