CSOWM Deck 5: PA

Question 1

ACOSM: How much PA is needed to prevent weight gain?

Answer 1

150 to 250 minutes/week. With an energy deficit of 1200 to 2000 cals/week

Question 2

ACOSM: How much PA is needed to lose weight?

Answer 2

PA less than 150 minutes promotes minimal weight loss.
PA >150 minutes results in modest weight loss
PA >250 -420 minutes results in 5-7.5 kg weight loss

Question 3

PA will increase weight loss if diet restriction is modest but not if diet restriction is what?

Answer 3

Severe. You must meet RMR to lose weight.

Question 4

Resistance Training is or is not supported for weight loss?

Answer 4

NOT supported. With or without diet restriction. There is limited evidence that RT promotes gain or maintenance of lean mass and loss of body fat during energy restriction and there is some evidence it improves chronic disease risk factors like HDL, LDL, insulin, BP.

Question 5

PAG: Physical Activity Guidelines for Americans

Answer 5

Preschool aged kids 3-5 years: physically active throughout the day to enhance growth and development

children 6-17 should get 60 minutes or more of moderate to vigorous activity daily.

18 and old should get 150 - 300 minutes/week of moderate intensity. OR 75 to 150 minutes of vigorous intensity/week. Or and equivalent combination of moderate/vigorous intensity aerobic activity. + muscle and strength training 2 or more days/week.

Question 6

PAG guidelines for older adults?

Answer 6

Multicomponent physical activity that includes balance training as well as aerobic and muscle strengthening activities.

Question 7

PAG for pregnant and postpartum?

Answer 7

AT least 150 minutes of moderate intensity aerobic activity/week.

Question 8

With physical activity the intensity can be tracked in 2 ways. Absolute and relative intensity. Absolute is expressed in ?

Answer 8

METS. Metabolic Equivalent of Task

1 MET is = to the resting metabolic rate or the energy expenditure while awake and sitting quietly.

Question 9

METS for moderate intensity?

Answer 9

3 to 5.9 METS

Question 10

METS for Vigorous intensity?

Answer 10

MET 6 or greater

Question 11

What are some moderate intensity activities?

Answer 11

Walking briskly 2.5 to 4.0 mph, playing volleyball, raking the yard

Question 12

What are some examples of vigorous intensity activities?

Answer 12

Jogging, running, carrying heavy groceries, or strenuous fitness class

Question 13

What is relative intensity of aerobic activity?

Answer 13

Describing exercise on a scale of 1-10

Sitting is 0 and the highest would be 10

Vigorous starts at 7 or 8.

Question 14

1 minutes of vigorous intensity activity = ?

Answer 14

2 minutes of moderate intensity

Examples: 30 minutes of moderate intensity (3-4 METS) is = to 15 minutes vigorous intensity (7-8 METS)

Question 15

Before you could accumulate activity in bouts of 10 minutes, now what is the recommendation?

Answer 15

Bouts or episodes of Moderate to Vigorous intensity PA of any duration can be totaled into your volume of activity no matter how many minutes.