Exercise is Medicine Flashcards
What are the physical activity guideline for adults?
- 150 minutes of moderate to vigorous intensity exercise a week, in bouts of 10 minutes or more
- also should ass muscle and bone strengthening exercise at least 2 days a week
The only province with under 50% of inactive individuals is…
BC
In most of Canada…
Over 50% of people are inactive
What are some of the benefits of exercise?
Activity for at least 150 minutes/week reduces risk of:
- premature death
- heart disease
- stroke
- high blood pressure
- certain types of cancer
- type 2 diabetes
- osteoporosis
- overweight and obesity
- dementia
- aging skin
Exercise may be more important than…
Caloric intake
How does exercise prevent cognitive decline?
- causes hippocampal neurogenesis
- repairs damaged myelin
There is a _____ relationship for health benefits and volume of physical activity, seen with?
- dose-response
- improvement in TGs, BP, body composition, HDL
What effect does exercise have on the pancreas?
Increases beta cell function in a linear dose-response manner
Physical activity can lead to improved…
- fitness
- strength
- mental health
- stress management
- sleep
- relief from depression
- anxiety reduction
- resistance to mental fatigue
NCDs account for __ of all deaths.
60%
What diseases are most attributable to physical activity?
- osteoporosis
- stroke
- T2DM
- heart disease
- colon and breast CA
- hypertension
ATP generation can be…
- aerobic or anaerobic
- aerobic more efficient but takes time to deliver oxygen to muscles
Method of ATP generation depends on…
- length of activity, intensity, and level of training of the exerciser
- affects which of the macronutrients are used to fuel exercise
What is the order of ATP generation during exercise?
- First - stored ATP (instant)
- Second -
creatine
phosphate - Third - glucose from
muscle glycogen and
blood glucose - After 2-3
minutes O2 delivered and aerobic takes place
Muscle glycogen cannot…
Be used for blood glucose; only for immediate energy
What is the change in nutrient energy source over time?
- ATP and creatine phosphate for instant energy (first 30 seconds)
- Glucose from anaerobic metabolism for short-term energy 30 seconds to 5 minutes)
- Fatty acids and glucose from aerobic metabolism for long-term energy (as time exceeds 10 minutes)
Why type of fuel is used for rest? Moderate-intensity activity? High-intensity activity?
- rest: mostly fatty acids, some glucose
- moderate-intensity: half fatty acids, half glucose
- high-intensity: mostly glucose and glycogen
What physiological changes are brought about by exercise?
- cardiorespiratory system adapts; stroke volume increases due to larger, stronger heart
- lower pulse, larger CO
- number of capillaries in muscle increase to deliver O2 more efficiently
- increase in blood volume and RBCs
- increase in number and size of mitochondria in muscle cells
What is the overload principle?
- muscles adapt to stressors placed on them over time
- capacity gradually increases with each workout, if adequate rest is allowed in between
Why is caloric need greater for physically active?
- muscle burns more calories, those who are fit have higher lean body mass
- higher REE
- also more calorie expenditure due to activity itself
What is an effective way for athletes to increase endurance?
Carb-loading; high carb diet increase time to exhaustion and allows for prolonged exercise
What is HIIT?
- high intensity interval training
- time-efficient
- improvement in liver markers, body mass, abdominal adiposity
What is an important consideration during prolonged exercise?
- dehydration and hyponatremia
- need to replace fluids AND electrolytes, replacing just water dilutes sodium
- careful not to under or over-hydrate
What exercise professionals exist in Canada?
- certified exercise physiologist (kinesiologists certified via CSEP)
- certified personal trainer
What is an exercise prescription?
Certified exercise physiologists can prescribe exercise regimens as part of the health care team
