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The educational materials presented here were developed
本片呈现的教育材料
by students and faculty of the Department
是由爱荷华州立大学
of Food Science and Human Nutrition
食物科学和人类营养学学院
at Iowa State University. Funding for this project
的学生和教员总结完成的
was provided by grants from the American Cancer Society
本项目由中西部美国癌症协会
Midwest and the Lance Armstrong Foundation.
和兰斯·阿姆斯壮基金会出资赞助
The materials are intended for
本材料用于教育
educational use and are not meant to provide
而非医务用途
medical advice. We welcome your feedback
我们欢迎您对本材料做出反馈
about these materials. Please use the evaluation
请登录首页
survey link on the homepage
点击评估调查链接
to provide your comments and suggestions.
提供您的评论和建议
This presentation will provide an overview
本课件将会概述
of the connections between physical activity
运动与癌症风险的关系
and cancer risk. There is substantial evidence
充足的证据表明
that active people have lower risk of several forms
爱运动的人，癌症的患病率比较低
of cancer and that an active lifestyle promotes health.
爱运动的生活方式有助于健康
Through this information I hope to increase
通过这些信息，希望能够增强
your understanding of these connections which will
你们对于这些关联的理解
help you make decisions for your own lifestyle.
帮助你们在生活方式上作出正确选择
Studies have consistently shown that active
一直以来的研究表明，运动型生活方式
lifestyles reduce the risks for many chronic diseases.
能够降低许多慢性病的风险
Today we will clearly define an active lifestyle vs.
今天,我们将清晰的定义运动型生活方式
a sedentary lifestyle which may allow you to
和久坐的生活方式
determine your status. Identify the ways
它们也许能够决定你的状态
physical activity may decrease risk for
认识到运动能够降低
certain cancers and identify reasonable
某些癌症的风险，并制定合理的
and achievable exercise goals.
简单易行的锻炼目标
The American Institute for Cancer Research,
美国癌症研究院，简称为AICR
the AICR defines physical activity as any activity
定义运动为任何涉及到
that involves movement using the skeletal muscles.
骨骼肌的身体运动
Skeletal muscles are those muscles that are attached
骨骼肌是附着于骨骼的肌肉
to bones, ones that the individual has conscious
个体可以有意识地控制骨骼肌
control over. Physical activity can further be
运动可以在强度层面上
defined by levels of intensity. These range from
被进一步定义，即运动分为中度和剧烈运动
moderate to vigorous along a continuum.
强度在两者之间变化
Examples of moderate intensity include walking
中等强度的运动包括
at a pace of 3.5 miles per hour, golfing
以每小时3.5英里走路
while carrying your clubs, recreational swimming,
拿着球棍打高尔夫球，娱乐性游泳
biking at a pace of 5 to 9 miles per hour
以每小时5至9公里的速度骑自行车
and washing the floors and windows.
以及擦地板和擦窗户
Some vigorous activities would be running at
一些剧烈运动包括，以每小时5英里的速度跑步
a 5 mile per hour pace, swimming laps,
赛道游泳，网球单打
singles tennis, biking more than 10 miles per hour,
以大于每小时10英里的速度骑自行车
circuit weight training and pushing furniture.
循环重量练习法以及搬家具
Not every activity is listed. So how do you tell
还有许多其他的运动，那么
which category the physical activity
你怎样才能区分运动的类别呢
you are doing falls under? The answer would be
答案是谈话测试
the talk test. The AICR lists this as a simple way
美国癌症研究所将它作为
to estimate the intensity of any activity. If you
运动强度的一种简单方式
can sing while doing your activity, this is light
如果你能在运动的同时唱歌，那么它就是轻度运动
intensity. If you can carry on a conversation easily
如果你能在运动时不费力气地讲话
while doing your activity this is moderate intensity.
那么它就是中度运动
And if you have a difficult time talking， you may
如果在运动时很难讲话
become winded or out of breath while doing
气喘吁吁，上气不接下气
your activity this is the vigorous intensity activity.
那么它就是剧烈运动
