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Physical Activity > Final Countdown > Flashcards

Final Countdown Flashcards

1
Q

PA

A

Body movement produced by skeletal muscles that increases energy expenditure

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2
Q

Exercise

A

Planned, repetitive, purposeful movements to improve fitness components

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3
Q

Sport

A

Structured exercise with rules and competition

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4
Q

FITT

A

Frequency
Intensity
Type
Time

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5
Q

Top causes of female mortality

A

Dementia/alzheimers
Heart disease
stroke

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6
Q

Top causes of male mortality

A

Heart disease
Lung cancer
Emphysema/bronchitis

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7
Q

How many projected deaths are from chronic illness

A

41/61 million deaths/year

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8
Q

% of people in industrialized countries who are inactive

A

50-70%

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9
Q

% of males and females sufficiently active

A

50% males

42% females

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10
Q

% of elderly people meeting guidelines

A

6-26%

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11
Q

Rates of inactivity in developing countries

A

Less than us–> 18.7%

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12
Q

Ethnicities that are less active

A

Black and hispanic

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13
Q

Under 5 guidelines

A

Encourage PA from birth and reduce sedentary time

PA for 3 hrs/day when they can walk

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14
Q

5-18 Guidelines

A

60 min MVPA/day, up to several hours
Vigorous intensity at least 3 days/week
Include muscle and bone strengthening activity

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15
Q

19-64 guidelines

A

150 min of MVPA/week, at least 10 min at a time
OR 75 min of vigorous activity/week
Muscle strengthening activity 2 days/week

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16
Q

65 and over guidelines

A

Same as adult but include 2 days/week of balance and coordination activities

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17
Q

Best UK country for activity guidelines

A

Scotland–> 45% (M) and 33% (F) are active

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18
Q

Worst UK countries for activity guidelines

A

Ireland males (33%), wales women (24%)

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19
Q

Improvement rate over years for activity levels in UK

A

25% average increase–> males improved to 67% and females to 58%

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20
Q

Objectively measured activity levels in UK

A

6% males

4% females meet guidelines

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21
Q

Inactivity is responsible for what % of CHD

A

6% of all cases and 1/10 of premature deaths from CHD

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22
Q

What amount of deaths of any cause does inactivity cause

A

1/6

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23
Q

Financial cost of inactivity

A

900 million

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24
Q

Epidemiology

A

Distribution and determinants of health related events

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25
Q

Hippocrates

A

400BC– walking is man’s best medicine

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26
Q

Jerry Morris Experiments (4)

A

London bus driver/conductor
Postal worker/civil servants
Heart autopsy
Uniforms as obesity indicator

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27
Q

London Bus driver

A

Difference in CHD risk between drivers and conductors. Incidence and early mortality rate were both higher for driver

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28
Q

Post worker vs. civil servant mortality rates from CHD

A

1/3 of postmen died while 1/2 of servants died

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29
Q

Heart autopsy

A

Active jobs showed less myocardial fibrosis, hypertension and artery occlusion

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30
Q

Uniforms and obesity

A

Baseline and 5 year follow up. Conductors had lower BP, obesity and CHD incidence

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31
Q

PA and CHD patterns

A

Lower CHD for those who did MVPA outside of the workplace–> same high rates applied to men who did less than frequent activity
More linear relationship for older men

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32
Q

Paffenberger

A

Motivation required for exercise–> dockworkers and harvard alumni

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33
Q

Dockworkers

A

Study onset with 16 year followup–> BMI, cigarettes and BP crossed with PA to look at CHD. PA was the determining factor but other ones had additive effects

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34
Q

Harvard alumni

A

Risk of heart attack inversely related to energy expenditure. Pa is a protective factor for BP, smoking, BMI and family history

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35
Q

Less than 2000kCal expenditure/ week increases risk of CHD and all cause mortality by …

A

64% for CHD

28% in all cause

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36
Q

Death rates for chocolate consumers vs. non consumers

A
  1. 5% for non comers
  2. 9% for consumers
    - - 20% lower risk and an extra year of life
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37
Q

MET

A

Metabolic equivalant to task

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38
Q

1 MET

A

Rest, cost of basic metabolism

3.5 ml/kg/ min

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39
Q

6 METs

A

Vigorous activity

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40
Q

How many METs are needed for longevity and health benefits

A

6

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41
Q

Steven Blair

A

Objectively measured fitness of people on a treadmill. PA is only important if it contributes to fitness

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42
Q

% of people that dont get treatment for mental illness

A

76-85% in low income countries

30-50% for high income

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43
Q

% of population effected by mental illness

A

15%

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44
Q

How more likely are inactive people to experience depression and anxiety

A

2x more likely

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45
Q

Biological mechanisms of mental illness

A

Serotonin, dopamine, neurotrophic factor

Endorphins and norepinephrine

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46
Q

% of global disease burden from depression

A

4.3%

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47
Q

How long does depression last

A

4-6 months

50% lasts over a year

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48
Q

Zschucke

A

Effects of PA in mental disorders. Short term, PA is just as effective as CT or antidepressants. Resistance exercise shows greatest effect

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49
Q

Zschucke study mechanisms

A

Therapeutic contact, social support, distraction

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50
Q

Harvey

A

Relationship between leisure/workplace PA and depression/anxiety

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51
Q

Harvey results

A 
Inverse relationship between leisure PA, not workplace (not intensity dependant)
Regular light (not vigorous) PA reduces anxiety 
Aerobic activity just as effective as CBT
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52
Q

Indirect measures

A

Aspects likely to associate with PA but rely on correlation. Less valid but easier

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53
Q

Examples of indirect measures

A

Heart rate, self-report, anthropometry, population data

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54
Q

Cross Comparison

A

Correlation of how well a result compares to a chosen golden standard

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55
Q

Population association

A

Good generalizability but poor validity
Often biased or focussed
Gives no specifics of mechanism

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56
Q

Co-correlation

A

% of people meeting guidelines based on BMI. Assumed that obese people would do less PA, but they actually did more than underweight people sometimes

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57
Q

Inquisiton

A

Self-report–> Biggest range of data, issues of validity and reliability

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58
Q

IPAQ

A

International physical activity questionnaire

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59
Q

Historical PA survey

A

Estimate how many hrs spent/week doing an activity over the last couple years

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60
Q

Heart rate

A

Assumes HR only increases during PA which is false

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61
Q

Resting and max HR

A

60-80 resting, 220 max

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62
Q

6 things that effect HR

A 
Cardiac size
Stress
Age
Response to illness
Temperature regulation 
Food
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63
Q

Hypertrophic response

A

Males hearts grow more with exercise, and resting HR is lowered with fitness

64
Q

% cardiorespiratory capacity

A

Define activity intensity as a % of max HR. Need to know an individuals max HR

65
Q

Low and High intensity based on cardiorespiratory capacity

A

Low: 40-50%
High: 70-90%

66
Q

Karoven’s % of range

A

HR reserve method, know the individuals max and resting HR

67
Q

Moderate activity based on HRR

A

60-70% of HRR–> % of dynamic range

68
Q

TRIMP

A

Training impulse–> Time at different % of work capacity as defined by Heart rate

69
Q

TRIMP equation

A

D x HR x 0.64y
D= duration in minutes
HR= Heart rate as a fraction of reserve
Y= 1.92 for men, 1. 67 for women

70
Q

Direct calorimetry assumptions

A

Heat production = metabolic rate
net work is 0
Body temperature is constant

71
Q

Lavoisier/Seguin Ice caloromter

A

1790– Pack device with ice, heat from metabolism melts it

72
Q

Convection/Air flow caloromter

A

Animal sealed in chamber uses O2, need an air flow and exhaust. Measure air flow rate and temperature of air coming and going

73
Q

Gradient caloromter

A

Walls are insulated with conducting layer, temperature regulated by a water jacket, temperature changes between junctions in gradient layer is translated to voltage

74
Q

Boyle

A

1660– Mouse in bell jar with candle. Candle went out and mouse died. Combustion processes require air

75
Q

Mayrow

A

1668– Boyle experiment over water. Air breathed by mouse caused pressure to drop and water level to rise. Air is made of different parts and only some can be used for repiration

76
Q

Black

A

1757– discovered CO2

77
Q

Priestly

A

1774– discovered O2

78
Q

Discoveries from ice caloromter

A

Larger people consume more oxygen

More O2 used while moving and after meals

79
Q

Indirect calorimtery

A

Indirect measures of metabolism like respiration

80
Q

Respiration

A

oxidation of glucose produces CO2, water and heat

81
Q

1 L of oxygen to oxidize glucose and palmitic acid creates how much energy

A
  1. 9 kJ from glucose

19. 6 kJ from fat

82
Q

Respiratory exchange ratio

A

Ratio between O2 and CO2–> 6Co2/6O2 = RER of 1 for glucose

83
Q

Respiratory quotient

A

At the cellular level, not necessarily the same as RER

84
Q

Flow through respirometry

A

Mask collects exhaled gas. See how much air is taken in vs what is being exhlaed

85
Q

Respirometry equation

A 
VO2= Vi(Fio2)- Ve(Feo2)
V= volume of gas going in or out per unit of time 
F= fractional concentration of O2
86
Q

Equivalent metabolic power

A

Assumes 20 ml/J of O2 and STPD

VO2= VO2 x 273/(273 +T) x P/760

87
Q

Limitations to EMP

A

No anaerobic metabolism
Substrate use–> RER does not equal RQ
O2 analyzers are subject to drift and must be recalibrated

88
Q

Double Labelled Water

A

18O shows rate that oxygen is used up as body water or CO2
2H shows how fast Hydrogen is used in body water
– heavy O2 is expelled faster

89
Q

Limitations of labelled water

A

Better for population than individual
Isotopes are expensive
Shows expenditure between time periods but not intensity, duration, frequency

90
Q

Active Energy Expenditure

A

Goes up with body mass, down with age

91
Q

Assumptions of labelled water

A

No unmarked isotopes enter body

Isotope concentration is constant

92
Q

4 things contributing to rate of energy expenditure

A

Basal metabolic rate
Temperature regulation
Movement
Specific dynamic action

93
Q

Specific dynamic action

A

Increased metabolic rate after eating

94
Q

Accelerometer

A

Measures 3 planes to find overall dynamic body acceleration

95
Q

3 limitations of accelerometer

A

Doesnt account for non-movement expenditure
Acceleration and decelleration contribute equally to ODBA
Assumes constant efficiency between mechanical work and metabolic energy

96
Q

Muscle contractions energy

A

Shortening contractions use more
Isometric
Stretch

97
Q

What do non-calometric direct measures do

A

Measure total energy expenditure

98
Q

Sedentary behavior

A

Doing less than 1.5 MET in a sitting or supine position

99
Q

VO2 max

A

80 ml/kilo

100
Q

1 MET in VO2

A

3.5 ml/kilo

101
Q

Activpal

A

Measures change in posture. Spend very little time standing or stepping

102
Q

Breaks in SB

A

reduce waist circumference but doesnt effect BMI as much because of height

103
Q

3 effects of SB

A

Raises blood glucose and fat
Lowers HDL
Links to diabetes, cancer and CVD

104
Q

FMD

A

Flow mediated dilation– vascular function decreases during SB– bigger is better. If you take breaks every hour, it wont change

105
Q

Children activity prevalence in Scotland

A

76% male

67% females

106
Q

Children activity level in England

A

32% male

24% females

107
Q

Children activity level in Ireland

A

19% male

10% female

108
Q

Riddoch

A

used accelerometers for 4 days to assess PA levels in European youth heart study for CVD risk – 9 year old boys, girls, 15 year old boys, girls – order of PA

109
Q

Harding

A

Longitudinal changes in activity from 12-15.

Large increase in SB, decrease in light PA, Increase in MVPA in school but decreased outside

110
Q

Collins

A

Contribution of school commute to PA levels with GPS and heart monitor. More than 1.5 miles chose passive

111
Q

% of kids doing active commute

A

61%– 57% walk and 4% bike

112
Q

% of kids doing passive commute

A

39%– 17% bus and 21% drove

113
Q

Britten

A

Kids and adults were quicker and more accurate at manual tasks on a tablet while standing up

114
Q

3 categories of defining old age

A

Chronology
Change in social role
Change in capability

115
Q

% over age 65 in 2010 and 2030

A

17%–> 25%

116
Q

Old age dependancy ratio

A

People over age 65 compared to working age will double by 2050

117
Q

amount of people over 85 now and in 2035

A

1.5 million–> 3.5 million

118
Q

Rowe and Khan

A

Pathological vs non-pathological aging

119
Q

Usual and successful aging

A

Usual: Non-pathologic, high risk
Succesful: Low risk, high function

120
Q

3 domains of succesful aging 2nd model

A

Avoid disease and disbaility
Engagement with life
High cognitive and physical fucntion

121
Q

% of older males and females meeting guidelines

A

40% males

28% females

122
Q

Public health england framework

A

Health, social and economic costs of PA

123
Q

PH health cost

A

PA prevents and manages 20 conditons

124
Q

PH social costs

A

High PA communities are more inclusive and cohesive

125
Q

PH economic costs

A

Active person makes 6500 more a year

126
Q

Cost of inactivity in England

A

8.2 billion

127
Q

WHO

A

150 min/week is the goal but even a little less sedentary behavior will show population health gains

128
Q

Falls

A

2nd leading cause of accidnetal death

424000 deaths/year

129
Q

Where do falls occur

A

70% at home

10% on the stairs

130
Q

Lamb

A

Physical and psychosocial risk factors for falling

131
Q

Exercise reduces falls by…

A

16%

132
Q

Leeds old people

A

15% increase in 85+ since 2001

133
Q

Older better strategy

A

Improve health of old people in leeds
Help the poor first
Increase healthy life expectnacy and reduce health care burden

134
Q

Dancing in time

A

8 weeks of dance to reduce falls–> increase PA balance and mobility, decrease SB, depression and fear of falling

135
Q

Biggest barriers to exercise adoption

A

Perceievd frailty and poor health

136
Q

4 domains of social cognitve theory

A

Exercise attitude
Percieved behavioral control and self-efficacy
Percieved social support
Percieved benefits and barriers

137
Q

Primeval times

A

10K BC– Activity for hunting and survival.

Instinctual, practical movement

138
Q

Neolithic times

A

10-8K BC– Agricultre made us farmers. Movement wa slimited and repetitive

139
Q

Ancient history

A

4K- 476 AD– Strength and endurance for battle prep. Olympic games based on war skills

140
Q

Dark ages

A

5-15 century– foccussed on mind not body– only rich did PA while training for military

141
Q

Renaissance

A

14-1600– Interest in antomy, biology, health and PE

142
Q

De feltre

A

Opened a PE school in Italy in 1420

143
Q

Mendez

A

Published first book of exercise and its benefits in Spain in 1553

144
Q

Industrial revolution

A

1760– increase in SB. Gymnastics recognize din 19th cent as a move to intentional PA

145
Q

Muths

A

First systematic textbook in Germany in 1800

146
Q

Gymnasticon

A

1796– First fitness machine

147
Q

First english athletic contest

A

Royal miltary academy in 1849. Oxford trianed officers in 1858

148
Q

3 reccomendations of House of lords science and tech report

A

Promote health benefits of PA and exercise
Prescribe exercises for management of specific chronic illness
Ensure professionals prescribe PA as a treatment

149
Q

5 elements to remember in healthcare

A 
O2 transport 
Vascular health 
Mental health
Mobility
Immunology
150
Q

South Asians

A

Burn 50% less fat
2/3 less fit than us
Need 250 min/week

151
Q

4 reasons why east africans are good at running

A

Favorable skeletal muscle fiber composition and oxidative enzyme profile
Traditional diet
Chronic exposure to altitude
Motivation for economic success

152
Q

Women in olympics

A

Allowed in 1900, 800 m outlawed and reinstaed in 1928 and 1960
First 1500 in 72
First marathon in 84

153
Q

Grete waltz

A

Norweigina first woman to run marathon under 2.5 hours

154
Q

Tesla Lorogue

A

Kenyan, first african women to win NYC

155
Q

Paula radcliffe

A

Marathon record holder

156
Q

% aerobic fitness decrease

A

1% decrease every year of sedentary behavior, can be reversed with 6 months of training after 30 years of SB

Physical Activity (1 decks)

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