Exam #2: Physical Activity

Question 1

What are the health benefits of physical activity?

Answer 1

1) Healthy weight
2) Reduce feelings of stress, anxiety and depression
3) Build and maintain healthy bones, muscles, and joints
4) Boosts energy
5) Improves sleep quality

Question 2

How much exercise do you need?

Answer 2

• Minimum of 30 minutes per day/ 150 min per week

*****Note that this is “moderate to intense” physical exercise

Question 3

How much do exercise do children and adolescents need?

Answer 3

• Minimum of 60 minutes per day

*****Note that this is “moderate to intense” physical exercise as well for children

Question 4

What are the four components of physical fitness?

Answer 4

Aerobic= body’s ability to take in and use oxygen
Muscular= strength and endurance of your muscles
Flexibility= ability to bend joints and stretch muscles
Body composition= amount of fat relative to other tissue

Question 5

What is the goal of higher intensity exercise?

Answer 5

Higher calorie and glycogen depletion

Question 6

What are the best methods for measuring body fat?

Answer 6

• Water
• Bioelectical impedance
• DEXA-Scan

Question 7

How is maximum heart rate calculated?

Answer 7

220-age= MHR

Question 8

How do you calculate target heart rate zones?

Answer 8

MHR x .60

MHR x.80

Question 9

What is “moderate” exercise?

Answer 9

• Breathing and HR are faster but you can carry on a conversation
• 50-70% of MHR

Question 10

What is “vigorous” exercise?

Answer 10

• Unable to talk

- 80% of MHR

Question 11

Outline the “training zones.”

Answer 11

Warm-up= 50-60% (1)
Fat burn= 60-70% (2)
Aerobic= 70-80% (3)
Anaerobic= 80-90% (4)
Red line= 90-100% (5) 

Working harder= burning more glyocgen and less fat

Question 12

Once a patient has decided to become more active, how can you help him/her make an action plan?

Answer 12

Create an action plan:

1) Decide what you want
2) Visualize achieving goal
3) Write it down
4) Include details

Question 13

What is the physiologic trend with prolonged sitting?

Answer 13

Increased fasting insulin secretion levels leading to Insulin resistance

Note that with standing you burn 2 calories per minute vs. 1.3 calories*

Question 14

What is the most common musculoskeletal injury seen with exercise?

Answer 14

Knees

Note that this is the most common injury in BOTH men and women*

Question 15

What are the strategies to help patients increase physical activity?

Answer 15

1) Social/ behavioral- stages of change
2) Informational- proper equipment/access
3) Environmental- change the environment/ habitat
4) Policy