ExPx for obesity: weight management & co morbidities Flashcards
behavioural interventions for weight management (5)
-process oriented
-prefer small changes over large changes
-specific quantifiable goals
-foundational to successful weight management
-consistency is critical
behavioural interventions (7)
-self monitoring
-stimulus control
-goal setting
-social support
-problem solving skills
-relapse prevention
-targeting multiple behaviours (even if one at a time)
PA to prevent weight gain reccomendations
minumun: 150 min/week
PA on its own for weight loss (time/week) (5)
<150min/week= minimal weight loss
150 min/week= 0-3kg weight loss
>150 min/week= 2-3kg weight loss
>300 min/week= ~5% weightloss (5-8kg)
in combination w/diet can result in 9-13kf of weight loss
Anology: How is weight loss like a bank account
-small frequent deposits (PA) counts and is just as good as fewer longer ones. More is better.
why aerobic & resistence train for weight loss?
-both can favour maintenence and improvements in cardioresp. fitness, mobility, strength & muscle mass during weight interventions
- these outcomes are not targeted and can be negitively effected by other therapies (surgery, med., caloric restriction)
Physical Activity recommendations
Aerobic PA 30-60min most days of the week
who will benefit with 30-60 min of aerobic activity most days of the week? (5)
people who want…
-achieve small amounts of body weight/fat loss
-achieve reductions in abdominal viscreal, ectopic & heart fat
- favour weight maintenence after weight loss
-favour maintenence of FFM during weight loss
-increase cardioresp. fitness & mobility
Physical activity recommendations: Adults overweight/obese (2)
-resistence training promotes weight maintenence/ modest increase of muscle mass/FFM & mobility
-Increasing intensity (HIIT) can achieve greater increases in cardioresp. & reduce amount of time to achieve benefits
what can regular activity improve? (3)
-health related quality of life
-mood disorders
-body image
FITT: general obesity
F: use progression to work towards guidlines
I: light to moderate
T: 60 min
T: rhythmic, low impact. Resistence training & aerobic
FITT: Aerobic general obesity
F: 5 days/week
I: 40-59% then >60%
T: 30-60 min/day (250-300/week)
T: rhythmic w/large muscle groups
FITT: resistence general obesity
F: 2-3 day/week
I: 60-70% 1 RM
T: 2-4 sets of 8-12 reps
T: machiences, free weight or bands
define arthritis
describes a group of conditions characterized by joint inflammation
-incidence increases with age
Define OA
-degenerative joint disease that can effect one or more joints (hands, hips, spine & knees)
-body’s failed attempt to repair damaged joint tissues
Analogy: Cartilage is a sponge
With walking, loads press down on cartilage (sponge); cartilage absorbs the shock and fluids squeeze out into the articular capsule. Once loads are removed, the cartilage sucks the fluid bacvk in from surrounding area
-loading the joint is needed for a healthy joint
define arthrosis
the changes that occur when there is an imbalance (OA= degeneration> regeneration)
FITT: Arthitis (aerobic, RT, flex)
F: aerobic (3-5day/week), RT (2-3 day/week) flex (daily)
I: aerobic (moderate/40-59%), RT (60-80% 1-RM), flex (progressive ROM w/no pain)
T: aerobic (150min/week), RT(2-4 sets, 8-12 reps) flex (10 reps, 10-30 sec hold)
T: aerobic (activities w/low impact), RT (machience/ free weights), flex (dynamic/static on major joints)
FITT: Arthitis (aerobic, RT, flex)
general PA guidelines for arthritis (5)
- adequate warm up & cool down
- continue as normal assuming pain free
- joint discomfort/good technique keep going. Pain= stop
- always monitor
- avoid extremes (ROM)
FITT: Hypertension (aerobic, RT, flex)
F: aerobic (5-7 day/week), RT (2-3 day/week) flex (2-3 day/week)
I: aerobic (moderate) RT (60-70% 1-RM) flex (point of tightness)
T: aerobic (>30min/day or 10 min bouts) RT (2-4 sets w/ 8-12 reps) flex (10-30 sec, 2-4 reps)
T: aerobic (prolonged rhythmic) RT (body weight, free weight, machiences) flex (static, dynamic, PNF)
define dibetes mellitus
group of metabolic diseases characterized by elevated blood gluscose concentration
define pre diabetes
-elevated blood glucose (impaired glucose tolerance)
-elevated blood glucose in a fasting state (impaired fasting glucose)
FITT: diabetes (aerobic, RT, flex)
F: Aerobic (3-7 days/week) RT (minimum 2 non consecutive days) flex (2-3 day/week)
I: aerobic (moderate) RT (moderate) flex (stretch to point of tightness)
T: aerobic (150min mod-vig) RT (8-10 exercise, 1-3 sets, 10-15 reps) flex (10-30 sec, 2-4 reps)
T: aerobic (prolonged rhythmic/large muscles) RT (machiences/free weights) flex (static/dynamic/PNF)
special considerations: diabetes
-measure blood glucose before + after
-RT before aerobic if doing both in same day
speacial considerations: hypertension
-gradual progression
-consider recent changes in antihypertensives (med), other med effects, co morbidities & age
special considerations: arthritis
-regular movement is essential
-chose mode of PA that is least painful
FITT: metabolic syndrome (aerobic, RT, flex)
Depends on which risk factors they have. Must consider all to make an appropriate program.
Define metabolic syndrome (MetS) & what does it include (4)/ criteria
clustering of risk factors that are associated with increased incidence of CVD, DM & stroke
1. hyperglycemia
2. elevated BP
3. dyslipidemia
4. national/regional cut points for waist circumferance
Criteria: must have at least 3 of these factors to have MetS
define bariatric surgery
surgery intended to help people with obesity lose weight
special considerations: Bariatric surgery
-could be diabetes free
-need medical clearence before exercising
- continuious weight bearing activities (walking) could be slowly introduced to make up large portion of the program
-Hx of orthopedic injuries should be assesed to reduce risk of aggrivation by weight bearing
