Exercise Recommendations, Benefits And Contraindications Flashcards
What are the physical activity recommendations for infants <1y?
Should be physically active several times a day in a variety of ways, if not yet mobile to include 30 minutes of tummy time
What are the physical activity recommendations for toddlers 1-2y?
> 180 minutes a day in a variety of physical activities
What are the physical activity recommendations for pre schoolers 3-4y?
> 180 minutes a day in a variety of physical activities, to include 60 minutes of mod-vigorous activity
What are the PA recommendations for children and young people ?
Average of 60 minutes a day of moderate to vigorous activity in a variety of types and intensities to develop movement skills, muscle fitness and bone strength.
Minimise sedentary time and break up periods of not moving
What are the PA recommendations for disabled children?
20 minutes a day. Do challenging but manageable strength and balance activity 3 times/week.
What are the PA recommendations for adults?
> 150 minutes a week mod-vig.
Physically active every day
Strength >2days per week
Minimise sedentary time
What are the PA recommendations for older adults >65y?
> 150 minutes of mod activity, building up from current levels
Participate daily
If already active can do vig exercise
Balance/ strength 2x/week
Break up long periods of sitting even if by standing
What are the PA recommendations for disabled adults?
> 150 mod intensity / week
Strength and balance 2x/week
Reduce sedentary time
What are the PA recommendations for pregnancy?
> 150 mins mod intensity/ week
Strength 2x/ week
Start gradually
What are the PA recommendations for post partum women?
> 150 mins mod / week
Start pelvic floor exercises ASAP and continue daily
Build back up to strength 2x/ week
How much can PA reduce all cause mortality?
Up to 30% reduction
What are the cardiovascular benefits of PA in adults?
50%reduction in HTN
25% reduction in CVD
Increased oxygen uptake
Improved vascular endothelial function
Decreased minute ventilation
Decreased myocardial oxygen consumption
Decreased heart rate and blood pressure at a given intensity
Increased capillary density
Increased exercise threshold
Decreases total peripheral resistance
Increased serum HDL
Reduced triglycerides
Reduced total body and visceral fat
What are the metabolic effects of PA in adults?
50% reduction in T2DM
10% reduction in obesity
What are the Respiratory benefits of PA in adults?
Symptom improvement of asthma and COPD
Decreased hospital admission time
What are the MSK benefits of PA in adults?
21% reduction in falls and frailty
40% reduction in osteoporosis
25% reduction in joint and back pain
What are the effects on cancer risk of PA in adults?
Up to 25% reduction in breast, colon cancer
What does pre participation screening of PA involve ?
Current and past medical history, drug history, family history, lifestyle factors, special circumstances eg pregnancy, red flags. Questionnaires such as PAR Q +
What are the absolute cardiovascular complications of PA?
MI <2 days
Unstable angina
Uncontrolled cardiac arrhythmia with haemodybamic compromise
Active endocarditis
Symptomatic severe aortic stenosis
Decompebsated heart failure
Acute myocarditis or pericarditis
Suspected dissecting aneurysm
What are some relative contraindications of PA in adults?
Known obstructed left main coronary artery stenosis
Moderate to severe aortic stenosis with uncertain relationship to symptoms
Tachyarrhythmias with uncontrolled ventricular rates
Acquired or advanced complete heart block
Recent stroke or TIA
Resting hypertension >200/110
Significant anaemia
Uncorrectee Hyperthyroidism
Electrolyte imbalance
What are the metabolic effects of PA in children?
Improved serum lipid profile and glucose, Decreased insulin resistance
Improved body composition
Reduced visceral and intra hepatic fat
Maintenance of healthy weight
What effect does PA gave on bone health in children?
Improved bone mineral density and bone structure with weight bearing/ impact activity- 90% of peak bone mass is achieved by 18y so optimising this in adolescence is protective against osteoporosis in adulthood.
What effect does PA have on cognition and mental health in children?
Improved cognitive function and academic outcomes
Improved memory and executive function
Reduced depression
Improved sleep
How can children incorporate PA into their lives ?
In recreation, at school, PE, travel, helping with household jobs, reduce screen time and sedentary time.
What are the absolute contraindications to PA in pregnancy?
Severe Respiratory disease
Severe heart disease
Uncontrolled type 1 diabetes
Placental abruption
Vasa previa
Severe pre eclampsia
Cervical insufficiency
Intrauterine growth restriction
Active preterm labour