Clinical exercise programming introduction Flashcards
How would you define health?
a state of complete physical, mental and social well-being and not merely the absence of disease and infirmity
What did Harvard Alumini Health Study 1986: (Paffenbarger et al., NEJM, 315) find?
mortality decreases with increase physical activity
27% less risk of mortality from expending >2000kcal per week
What did the study Aerobic centre longitudinal study (1989): (Blair et al., JAMA, 262) find?
For both men and women the higher the level or aerobic fitness, the lower the mortality rate
Higher activity, higher fitness, lower mortality rate
what increases CHD death?
sedentary occupations
Low non-occupational physical activity
How much does 1 MET increase in aerobic fitness decline in mortality? (percentage)
10-15%
which key studies give evidence of lower mortality in more physically active people? (3)
Lear et al
Nocon et al
Riener et al
What does the dose response curve show?
the more physical activity you do, the greater health benefits
Regarding the does response curve, where are the greatest benefits seen?
from sedentary to moderately active
What did Clarke et al., BML 2012 stay show about olympians?
being an olympian makes you live an extra 2.8 years
What is the relationship between fitness and whether you are poorly? (CVD, DM etc)
the fitter you are the lower your risk of death.
physically fit men with existing chronic conditions have lower risk of mortality compared with men who are unfit
For which clinical health conditions is there good evidence to suggest that being active/fit helps prevent or treat?
Dementia 30% Hip fractures 68% Depression 30% Breast cancer 20% Colon cancer 30% T2DM 40% Cardiovascular disease 35%
What is the ACSM and American heart association 2007 – historic recommendations ?
5) Moderate intensity aerobic physical activity for a minimum of 30 minutes on 5-days per week
(3) vigorous intensity aerobic physical activity for 20 minutes of 3-days per week
(2) activities that might maintain or increase muscular strength and endurance a minimum or 2 days per week
What is more frequent bouts of activity better for?
Blood sugar control
what 3 key points do the 2008 physical guideline for Americans: US Dept health and human services say?
150 minutes a week of moderate-intensity
or 75 minutes a week of vigorous
5 hours a week of moderate intensity
muscle-strengthening activities should occur on 2 or more days a week
What 6 factors do we need to know about a person before we can start them on an exercise programme?
Medical history Medications Physical activity level Likes/dislikes Lifestyle/employment Motivations
