c2 Flashcards
Physical Activity
Any bodily movement that contributes to daily energy expenditure
Exercise
Planned, structured, and repetitive bodily movement that contributes to daily expenditure
Subcategory of physical activity
Physical Fitness
Set of attributes that a person has or achieves
Divided into health and skill related components
Health-Related Components
Cardiorespiratory endurance
Muscular endurance
Muscular strength
Flexibility
Body composition
Skill-Related Components
Agility
Balance
Coordination
Speed
Power
Reaction time
Physical Activity and Energy Expenditure
Human energy expenditure is measured in kilocalories (kcal), the amount of heat required to raise the temperature of 1 kilogram of water 1 ̊ Celsius.
–a.k.a. a “calorie”
Energy expenditure during physical activity varies based on individual factors.
Kcalsleep + kcaloccupation + kcalleisure = kcaltotal daily p.a.
Basal Metabolic Rate:number of calories expended in a neutrally temperate environment while in the post-absorptive state
Exercise Intensity
Methods of measuring exercise intensity:
Maximal Oxygen Consumption (VO2 max)
Oxygen Consumption Reserve (VO2R)
Heart Rate Reserve (HRR)
Maximal Heart Rate (HRmax)
Metabolic Equivalents (METs)
Metabolic Equivalents (METs)
The MET method assumes that the body uses approximately 3.5 mL of oxygen per kilogram of body weight (2.2 lb) per minute (3.5 mL/kg/min) at rest.
Resting metabolic rate is comparable to 1 MET
1.0 MET = 3.5 mL/kg/min
Negatives:
MET values are only approximations of energy expenditure.
Does not account for individual variations in age, gender, muscle mass, disease states, or environmental conditions
The American College of Sports Medicine (ACSM) and the CDC have defined:
–light physical activity as requiring less than 3 METs
–moderate activity between 3 to 6 METs
–vigorous activity more than 6 METs
Dose-Response Relationship between PA and Health
Curvilinear relationship between physical activity and health
Inactive people show an increased risk for all-cause mortality, overweight, obesity, type 2 diabetes, colon cancer, poor quality of life, and difficulty with independent living (in older adults).
General PA Guidelines (ACSM)
Healthy adults should exercise 150 minutes/week at a moderate intensity OR 75 minutes/week at a vigorous intensity.
Can be completed in 3 separate 10-minute bouts to accumulate30 minutes
Resistance training should be performed 2-3 days/week
Exceeding recommendations brings more benefit!
But How?Physical Activity and Chronic Disease
Participation in regular PA has been shown to improve:
Body Composition
Enhance lipoprotein profiles
Improve glucose homeostasis and insulin sensitivity
Reduce blood pressure
Reduce systemic inflammation
Decrease blood coagulation (clotting)
Enhance endothelial function
Improved psychosocial well-being
Obesity
Body mass index ≥30 kg/m2, whereas overweight is classified as a BMI between 25 and 29.9 kg/m2.
Overweight and obesity affects more than half of the adult population in the United States.
Related to many other health conditions
Cardiovascular disease
T2DM
Metabolic Syndrome
Exercise and the Lifespan
Estimation of remaining life expectancy among 50-year-old men in the Framingham Heart Study showed an approximate 4-year longer life expectancy for men reporting high levels of physical activity and a slightly less than 2-year longer life expectancy for men reporting medium levels of physical activity, compared with a sedentary group.
Chronic Disease & the Aging Population
Approximately 80% of older Americans live with at least one chronic condition, and 50% have at least two.
Only about 21% of individuals 65 years and older engage in regular physical activity.
Important psychological health and well-being benefits associated with regular physical activity also are experienced by older adults.
Decreased risk for clinical depression and anxiety and a reduced risk for cognitive decline and dementia
Increased mobility and functioning of frail adults
Prevention of chronic disease
