Chapter 8: Health related behaviours diet and movement continuum

Question 1

What are the nutritional requirements?

Answer 1

Carbohydrates (energy), Lipids (cholesterol- good for energy), Proteins (energy- also good for helping with cell synthesis),Vitamins (help regulate your metabolism, and help body functioning), Minerals (help develop certain parts of your body, for example calcium helps build strong bones), Fiber (necessary for digestion, help you feel fuller)

Question 2

What diseases are linked to unhealthy eating

Answer 2

Hypertension, Bad cholesterol, Increased risk of stroke, Type II diabetes (if you’re in pre diabetes stage you could reverse diabetes with diet and exercise), Cardiovascular risk factors

Question 3

What is the prevalence of obesity?

Answer 3

1 in 4 adults have clinical obesity

1 in 10 children have clinical obesity

Question 4

Is obesity on the rise?

Answer 4

Obesity rates are increasing

In youth aged 12-17, obesity tripled from 3% in 1978/1979 to 9.4% in 2004

Question 5

What are the approximate costs of obesity?

Answer 5

Physical and psychological consequences

~$6 billion health care cost

Question 6

What is obesity?

Answer 6

An excessive accumulation of body fat and It is a chronic disease (very recent recognition/ it is not a lifestyle choice)

Question 7

Obesity is more than what people eat, what else it is impacted by?

Answer 7

Environment, Genes, Emotional health, Lack of sleep, Medical problems, Medications. Is a Risk factor for many physical and psychological disorders

Question 8

How do calculate BMI

Answer 8

lb/in2 x 703

Question 9

What is the range of BMI’s

Answer 9

Under 18.5 underweight
18.5-25 normal
25-30 overweight
Over 30 obese

Question 10

Why should we be cautious when using BMI?

Answer 10

BMI does not distinguish between fat, muscle, bone mass

Question 11

What are some key points from Dr. Sharma’s video?

Answer 11

There is a complex neurobiology that regulates our body weight, Physiology is our body weight messing with physics. Most people who diet and exercise put the weight back on. Obesity is chronic disease- when you stop the diet/exercise the disease comes back. Doctors need to treat it like chronic disease

Question 12

What is obesity stigma and weight bias?

Answer 12

Obesity stigma: “negative social outlook or belief” about obesity
Weight bias: “negative stereotyping of individuals living with obesity”

Question 13

What percentage of kids report that their parents tease them about their weight?

Answer 13

40% of girls and 37% of boys are reporting that their parents tease them about their weight

Question 14

Why do people eat too much?

Answer 14

Mindless eating:Size of plates/bowls/portions,Food cues (commercials)
Mood: Stress, Depression, Positive or negative emotions may impact how much we eat
Social network and norms: Clean plate club

Question 15

Why dieting doesnt usually work: Dr. Aamodt

Answer 15

Set point: brain has its own idea about what you should weigh based on fat cells, signals that tell you to gain weight and signals that tell you to lose weight by adjusting hunger, weight and metabolism. If you lose a lot of weight your brain responds to this by thinking you are starving, you become hungry and your muscles use less energy, your brain wants to bring you back to what it believes to be normal. Set points can go up, but they rarely go down. Psychologists classify eaters into two groups: intuitive eaters (eat when their hungry) and controlled eaters (more vulnerable to overeating)

Question 16

What are some alternatives to diet?

Answer 16

• Mindful eating
• Preventing weight gain (keeping people stable
• Medically supervised approaches: For very obese individuals only: Medications, Bariatric surgery

Question 17

What is an eating disorder?

Answer 17

characterized by a persistent disturbance of eating or eating-related behaviour that results in the altered consumption or absorption of food that significantly impairs physical health or psychological functioning

Question 18

What is anorexia nervosa?

Answer 18

an eating disorder that involves a drastic reduction in food intake and an unhealthy loss of weight

Question 19

What is bulimia nervosa?

Answer 19

recurrent episodes of binge eating, generally followed by purging by self induced vomiting, laxatives use, or other means to prevent gaining weight such as excessive exercise

Question 20

What is binge eating disorder?

Answer 20

characterized by binge-eating behaviour alone, where such episodes occur at a relatively high frequency and cause a great deal of distress for the individual

Question 21

What is the development and course of eating disorders?

Answer 21

Typically begin during adolescence or young adulthood. Onset of Anorexia and Bulimia often associated with a stressful event
Bulimia is dieting then binge. Binge eating: binge then dieting

Question 22

What treatments are used for eating disorders?

Answer 22

Eating disorders share a cognitive basis.
Patients often overestimate shape, weight and their control.
Medications can be used to treat depression, Psychotherapy: More effective for bulimia than anorexia

Question 23

Are healthy eating guidelines in Canada followed?

Answer 23

According to Canada’s food guides healthy eating is broken down into different categories. Very difficult to interpret because “one serving” is vague. Some people aren’t aware of the food guide, although they are available they are not often followed

Question 24

What is the diagnostic criteria for Anorexia?

Answer 24

Restriction of Energy intake relative to requirements, leading to a significantly low body weight in the context of age, sex, developmental trajectory, and physical health.
Intense fear of gaining weight or of becoming fat, or persistent behavior that interferes with weight gain. Disturbance in the way in which one’s body weight or shape is experienced

Question 25

Diagnostic criteria for binge eating?

Answer 25

Binge-eating episodes associated with Eating more rapidly than normal, Eating until feeling uncomfortably full, Feeling disgusted with oneself.
The binge eating occurs, on average, at least once a week for 3 months.

Question 26

Diagnostic for bullimia nervosa

Answer 26

Recurrent episodes of binge eating as characterized by both: Eating an excessive amount of food in a discrete period of time, lack of control over eating during the episode. Behaviours to prevent weight gain.
The binge eating and inappropriate compensatory behaviors both occur at least once a week for 3 months (average).

Question 27

What is the differences in partcipACTION “back then” and now?

Answer 27

PartcipACTION in the past didn’t know much about health promotion.
“Harvey Lazy bones”, used fear and loss framing
PartipACTION now: A simple message, need to be more active to receive all the health benefits. Even more recent messages help frame all the positives of engaging in a behaviour.

Question 28

What are the overarching categories of movement and non-movement?

Answer 28

1. Physical activity (most studied)
2. Sedentary behaviour (newest)
3. Sleep (Second most studied)

Question 29

What is each category of movement/non movement based on?

Answer 29

Each is based on energy expenditure (METs-generally an estimate of how much energy you are exerting

Question 30

Describe the movement continuum

Answer 30

• Vigorous physical activity: sweating, makes your heart beat faster, and it is hard for you to talk as you engage in it.
• Moderate Physical activity: Still sweating, heart rate still increased, a little easier than vigorous activity.
• Light Physical activity: Heart rate is the same, not sweating, low MET’s
• Sedentary behaviours: Seated, reclined position, and not exerting that much behaviour
• Sleep: essentially paralyzes your muscles and your energy expenditure is very slow. sleep is a restorative process.

Question 31

How many METs are required for something to be considered physical activity, sedentary behaviour and sleep?

Answer 31

Over 1.5 mets for physical activity, sendentary behaviour less than 1.5 METs, and sleep ~1 MET

Question 32

Why is the movement and non-movement in 24 hours graph important?

Answer 32

The outer ring is various postures that you need to take in the various movement behaviours. Helps develop better guidelines (should people be standing for 8 hours at a standing desk? Does 30 minutes of exercise benefit even if you spend the rest of the day on the couch).
Helps develop behaviour change strategies.

Question 33

What is physical activity vs. physical inactivity?

Answer 33

Physical activity: any bodily movement produced by the skeletal muscles that results in a metabolic rate over resting energy
Physical inactivity: an insufficient physical activity level to meet activity recommendations

Question 34

What are some sub types of physical activity?

Answer 34

Exercise: “usually performed repeatedly over an extended period of time (exercise training) with a specific external objective such as improvement in fitness, physical performance, or health”
Sport: “form of physical activity that involves competition… undertaken in the context of rules defined by an international regulatory agency”
Leisure activity
Health enhancing

Question 35

How is sedentary behaviour different from physical inactivity?

Answer 35

1. Unique nature of sedentary behaviour
   Implications for intervention, different predictors call for different interventions.
   The active couch potato
   2.Unique physiology of sedentary behaviour
2. Measurement of sedentary behaviour. Both require different measures.

Question 36

Why is sleep important?

Answer 36

Good quality sleep is essential for functioning and development

Question 37

What increases and decreases as a result of physical activity?

Answer 37

Decrease in risk of disease, Decrease in mental illness, Decrease in cardio metabolic risk factors Increase in well being, Increase in academic outcomes Increase in physical outcomes, Increase in fitness

Question 38

What increases and decreases as a result of screen time?

Answer 38

decrease in well being, decrease in health related quality of life, decrease of fitness, increase in body composition, increase in cardio metabolic risk factors

Question 39

What increases and decreases as a result of good sleep?

Answer 39

lower symptoms of depression, lower obesity, lower risk of type 2 diabetes, higher academic achievement, increase in emotion regulation, increase in well being

Question 40

Describe the movement guidelines of the past (silos)

Answer 40

Looked at each movement as its own thing- silos. The new push right now is to look at all of these as interrelated, instead of separate distinct categories.

Question 41

Silo vs. integrated

Answer 41

Assuming each movement is its own silo is misleading and implies they are unrelated to each other. 24 hour day: integrated version, cyclical integrated process occuring (no sleep may result in no physical activity) MVPA 5%, light activity 15%, sleep 40%, sedentary 40%

Question 42

Whats the new movement guidelines for children and youth?

Answer 42

4 categories: Sweat, step, sleep, sit

Question 43

Whats the new movement guidelines for early years?

Answer 43

3 categories: move, sit, sleep

Question 44

What are the physical activity guidelines for adults and seniors?

Answer 44

No updated guidelines, only physical activity guidelines are available. Very vague guidelines that indicate to accumulate 150 minutes of moderate to vigorous activity (adding muscle and bone strengthening activities 2 days/week) There is no sedentary behaviour guideline for any age group

Question 45

What does new research on sedentary behaviour suggest?

Answer 45

Taking 10 minutes from moderate-to-vigorous physical activity and allocating it to sedentary time is related to: 0.64% increase in mental health problems
5.1% increase in BMIz score in children and youth. However, taking time from sedentary behavioural and allocating it to moderate to vigorous physical activity didn’t have as big of an effect

Question 46

What are people trying to combat sitting with?

Answer 46

Standing desks
Desk peddles
Treadmill/bike desks Balance board desks
But do they work? Associated with varicose veins, but does help with getting a little bit of physical activity. There are pros and cons, the debate is ongoing.

Question 47

Is sitting the new smoking?

Answer 47

Recent letter to editor

Says sitting is NOT the new smoking. Risk of smoking and mortality is 4 times higher than sitting/inactivity

Question 48

What are 2 strategies being promoted in public health to increase physical activity?

Answer 48

HIIT and weekend warrior. Premise of both is that it doesn’t take much time.

Question 49

What is HIIT?

Answer 49

high intensity interval training. HIIT= repeated bouts of high intensity exercise alternating with rest Premise: HIIT is an effective way to confer benefits in short amount of time

Question 50

The HIIT debate

Answer 50

Pro HIIT (Batterham) All physical activity (HIIT or moderate) requires motivation. BY this logic, we shouldn’t even be promoting moderate activity because that requires motivation too.
- Time efficient
- Often requires little equipment
- Helps fight chronic disease
Against HIIT: Public health targets all people, Most cant do hiit. HIIT might undermine self efficacy (or competence)
Related to negative emotions and likely drop out