Introduction Lectures

Question 1

Describe the 2 way arrow between physical fitness and health.

Answer 1

Could be more active because feel healthy, or people who are physically fit have better health.

Question 2

What did the Harvard Health Study 1986 primarily find?

Answer 2

Mortality decreased with increase physical activity

Question 3

What percent less risk of mortality did the Harvard Health study 1986 find, and how many Kcal per week needed to be expended for this to happen?

Answer 3

27% - from expending >2000Kcal per week.

Question 4

Walking at 4mph burned how many Kcal per hour in the Harvard Alumni Study follow up 1995? Which meant how many hours needed to be walking per week?

Answer 4

400Kcal = 5 hrs walking per week.

Question 5

In the Aerobic centre longitudinal study (1989), where was the biggest drop in mortality seen?

Answer 5

moving from lowest fit to below average fit.

Question 6

In the Aerobic centre longitudinal study, how much more risk do low fit men, and low fit women have for mortality compared to high fit?

Answer 6

Men = 3.3 times more risk
Women = 4.7 times more risk

Question 7

True or False:

Inactive to become active is still better than always inactive?

Answer 7

True

Question 8

Can you store fitness? So if you become unfit it doesn’t matter?

Answer 8

NO - if you become unfit it is going to be worse for you.

Question 9

How many times more CHD death is there for sedentary vs. active individuals and low vs. high non-occupational PA?

Answer 9

2 times

Question 10

What % decline in mortality is seen with every 1 MET increase in aerobic fitness?

Answer 10

10-15%

Question 11

Below what number MET is the worst prognosis?

Answer 11

5 METS

Question 12

What did lear et al, Lancet 2017 find about mortality?

Answer 12

The more active = the lower mortality

Question 13

What % reduction in mortality did Nocon et al 2008 find for active individuals?

Answer 13

35%

Question 14

Who found there to be better health in people who keep physical activity?

Answer 14

Riener et al, 2013

Question 15

True or false?

The greatest health benefits are achieved when increasing PA levels from sedentary to moderately active?

Answer 15

True

Question 16

Each 10 minutes of MVPA results in what % mortality risk reduction?

Answer 16

10%

Question 17

If you achieve 150 minutes of MVPA then how much % less risk reduction is there?

Answer 17

30-40%

Question 18

True or false?

Physically fit met with existing chronic conditions have a lower risk of mortality compared with men who are unfit.

Answer 18

True

Question 19

What does being fit give you protection against?

Answer 19

Being poorly.

Question 20

High fit with hypertension had … relative risk of low fit?

Answer 20

0.5

Question 21

High fit with diabetes mellitus had … relative risk of low fit without DM.

Answer 21

0.5

Question 22

By what % does regular PA reduce your risk of cardiovascular disease by up to?

Answer 22

35%

Question 23

Can vigorous activity be better for health than moderate?

Answer 23

Yes

Question 24

Why may a more frequent (not weekend warrior) be better?

Answer 24

Better for blood sugar control

Question 25

What is the weekly recommended amount of moderate PA for adults?

Answer 25

150 minutes

Question 26

Instead of moderate = what is the recommended minutes of vigorous PA per week for adults?

Answer 26

75 minutes

Question 27

Aerobic activity should be performed in episodes of how many minutes?

Answer 27

at least 10 minutes

Question 28

For extensive health benefits, how many minutes of moderate as well as vigorous activity should be performed per week?

Answer 28

300 minutes of moderate
OR
150 minutes of vigorous

Question 29

What is the recommended daily PA for children and adolescents?

Answer 29

60 minutes

Question 30

How many days a week should children perform vigorous intensity PA as well as muscle strengthening and bone strengthening activity?

Answer 30

At least 3 days a week