Exercise in health Flashcards
different ways of measuring physical activity: Self report +/-
+:
Cheap
Practical
Can focus on areas of interest
Record the context & perceived intensity
-:
Reliability?
different ways of measuring physical activity: Accelerometers & Pedometers +/-
+:
GPS tracking
Reliable
Validated
Strong correlation with direct measures of oxygen consumption
-:
Expensive
Data analysis can be complex
Variability in estimating certain activities
different ways to measure active intensity: talk test
- Relative intensity:
- Moderate-intensity activity
- You can talk but not sing during the activity.
- Vigorous-intensity activity:
- You will not be able to say more than a few words without pausing for a breath
different ways to measure active intensity: heart rate
Moderate-intensity:
Target heart rate should be between 50% and 70% of your maximum heart rate.
Vigorous intensity:
Target heart rate should be between 70% and 90% of your maximum heart rate.
Max Heart Rate; 220 –participants age.
different ways to measure active intensity: Perceived Exertion (RPE)
- The Borg rating
- It is based on the physical sensations a person experiences during physical activity, including increased heart rate, increased respiration or breathing rate, increased sweating, and muscle fatigue
- A high correlation exists between a person’s perceived exertion rating times 10 and the actual heart rate during physical activity; so a person’s exertion rating may provide a fairly good estimate of the actual heart rate during activity (Borg, 1998).
what is the Metabolic equivalent task?
- A MET is defined as the resting metabolic rate, that is, the amount of oxygen consumed at rest, sitting quietly in a chair, approximately 3.5 ml 02/kg/min (1.2 kcal/min for a 70-kg person).
- As such, work at 2 METS requires twice the resting metabolism or 7.0 ml O2/kg/min and three METS requires three times the resting metabolism (10.5 ml 02/kg/min), and so on.
Determinants of activity: Intensity?
- Intensity
•Adherence greater in low to moderate intensity activities*
- Drop out rate*
- 30% in moderate
- 50% in vigorous
•Moderated by sex, age and experience
Determinants of activity: Duration?
- Duration
- Overweight sedentary females (n = 57)*
- 10 mins multiple bouts vs. single bouts
- Shorter bouts results in greater adherence and more activity
Daily Exercise Program
Weeks 1-4: 20 mins
Weeks 5-8: 30 mins
Weeks 9-12: 40 mins
Determinants of activity: Injury Risk?
- Does-response related to incidence of orthopaedic injuries
* Injury perceptions and coping response predict future intentions
The use of physical activity in the treatment and/or prevention of disease: Cancer
•Research has shown that moderate and vigorous physical activity reduces the risk of cancers of the:
- bowel (colon only)
- breast –in women who have had their menopause (postmenopausal)
- womb (endometrium)
•Vigorous physical activity lowers the risk of breast cancer in women who have not had their menopause (premenopausal).•Being physically active can also help to prevent being very overweight (obese). Research links obesity to a higher risk of getting 13 types of cancers.
The use of physical activity in the treatment and/or prevention of disease: Dementia
- The effects of exercise on the cognitive and physical functions in dementia have been inconsistent
- Combined aerobic and strength exercise appears to be more effective for physical benefits than aerobic training only (Sanders et al 2010)
- However, studies reporting the effect of exercise on cognitive benefits have shown both good, no and negative effects
The use of physical activity in the treatment and/or prevention of disease: Type I Diabetes
- Regular exercise also has considerable health benefits for people with type 1 diabetes
- Aerobic activities are shown to improved cardiovascular fitness, and insulin sensitivity
- Resistance training effect on blood sugar control is unclear
- Can minimise risk of exercise-induced HYPOglycaemia
The use of physical activity in the treatment and/or prevention of disease: Type II Diabetes
- Exercise is a cornerstone of T2DM treatment
- Regular exercise may prevent or delay type 2 diabetes development
- Aerobic training can improve insulin increases and triglyceride levels
- Resistance training benefits for individuals with type 2 diabetes include improvements in glycaemic control, insulin resistance, fat mass, blood pressure, strength, and lean body mass
The use of physical activity in the treatment and/or prevention of disease: Stress, anxiety and depression
•The HUNT study
Regular leisure-time exercise of any intensity provides protection against future depression but not anxiety
The majority of this protective effect occurred at low levels of exercise and was observed regardless of intensity.
