CSEP Physical Activity Guidelines Determining Energy Expenditure from Exercise

Question 1

The presence of the physical activity guidelines propelled research forward on the relationship between?

Answer 1

physical activity and health in the early 2000s

Question 2

What is health?

Answer 2

“the dynamic ever changing process of trying to achieve individual potential in the physical, social, mental, occupational, emotional, environmental and spiritual dimensions”

Question 3

What is physical activity?

Answer 3

Encompasses all leisure and non-leisure bodily movement produced by skeletal muscle groups, raises energy expenditure over resting

Promotes health and vigor

Question 4

What is exercise?

Answer 4

Physical activity that is structured, repetitive, and purposive towards maintaining or improving fitness levels

Question 5

What is physical fitness?

Answer 5

Attributes that give us the ability to perform physical activity and adapt to demands of physical effort

Good physical condition

Question 6

Health-Related Elements of Physical Fitness?

Answer 6

Body Composition

Aerobic Fitness

Musculoskeletal Fitness (muscle strength and endurance, flexibility, balance)

Question 7

Performance-Related Elements of Physical Fitness?

Answer 7

Speed

Power

Agility

Balance

Coordination

Reaction time

Question 8

Think tank’ was convened in Halifax immediately preceding what? Why?

Answer 8

the 2006 CSEP Annual Scientific Conference

Purpose? to review and revisit existing scope and content of the physical activity guides

Question 9

Canadian physical activity guidelines for adults (18-64)?

Answer 9

150min of moderate to vigorous intensity aerobic exercise

Question 10

What are the physical activity benefits?

Answer 10

Strengthens bones and muscles

Reduces stress and depression

Helps to maintain a healthy body weight

Helps to prevent or reduce high blood pressure, high glucose levels, overweight and obesity

Improves sleep

Can be a useful adjunct in smoking cessation.

Beneficial in the management of chronic disease

Improves sense of purpose and value as well as quality of life

Helps lead to stronger relationships and social connectedness.

And so on!

Question 11

The majority of Canadians (53-62%) are inactive, except in?

Answer 11

BC

Question 12

Evidence shows the LARGEST health gain occurs in the first?

Answer 12

15-29min per day of physical activity [by inactive people]

Question 13

Encourage regular physical activity as a way of life; may include?

Answer 13

Traditional fitness activities (e.g., running, cycling, swimming)

Active commuting

Active chores (e.g., shopping, gardening, housework)
Active play with kids (or grandkids)

Reducing sedentary time

Question 14

What does MET stand for?

Answer 14

“Metabolic Equivalent”

Question 15

1 MET =

Answer 15

1 MET = 3.5 mL/kg/min

Question 16

Physical Activity Guidelines are how much MVPA per week? What is MVPA?

Answer 16

150min MVPA per week

all activities greater than 3.0 METS

Question 17

METS for Light Intensity Physical Activity, Moderate Intensity Physical Activity, and Vigorous Physical Activity?

Answer 17

Children/youth: 1.5-4.0 METS; Adults: 1.5-3.0 METS

Children/youth: 4.0-6.9 METS; Adults: 3.0-5.9 METS

Children/youth: ≥7.0 METs; Adults: ≥6.0 METs

Question 18

Determining Energy Expenditure (kcal/min) from METS or VO2 equations?

Answer 18

kcal/min = METS x 3.5 x body mass [kg]/200

kcal/min = VO2 (L/min) * 5

VO2 (METS) * 3.5 = VO2 (mL/kg/min)

VO2 (L/min) * 1000/Body mass [kg] = VO2 (mL/kg/min)

Question 19

Explain Gross vs. Net VO2 / MET?

Answer 19

The metabolic equations yield at persons total VO2 (including both VO2 at rest and the additional VO2 needed for the exercise itself)

To determine net VO2 simply subtract 3.5 mL/kg/min (or 1 MET) from the gross value:

Gross VO2 = resting VO2 + exercise VO2

Net VO2 = gross VO2 – 3.5 mL/min/kg