[L2 Principles of Exercise] Section 4: Health benefits of physical activity

Question 1

What is the main cause of death in the UK?

Answer 1

Diseases of inactivity (hypokinetic)

Question 2

Populations with the lowest levels of physical activity include?

Answer 2

• South Asian and Chinese women and men.
• Bangladeshi men and women (reported to be the least physically active).
• Individuals from low-income households, lower social classes and with lower levels of educational
attainment.
• Individuals working in non-professional and non-managerial occupations.
• Women and girls (all age groups are less active than men).
• Older populations (activity levels decline with age).

Question 3

Health benefits of regualr moderate-intensity physical activity include?

Answer 3

Reducing the risk of premature death by 20-30%.
• Reducing the risk of developing coronary heart disease (CHD), stroke, diabetes and certain cancers by 50%.
• Improving functional capacity.
• Reducing the risk of back pain.
• Increasing independence in older people.
• Increasing bone density and reducing the risk of
osteoporosis.
• Improving psychological wellbeing.
• Reducing the risk of stress, anxiety and clinical depression.
• Reducing the symptoms of depression and anxiety.
• Reducing the risk of falls in older adults.
• Improving weight loss and weight management, reducing
the risk of obesity.
• Improving quality of life and general wellbeing.
(Department of Health, 2011)

Question 4

What are the modifiable risk factors that can contribute to CVD?

Answer 4

• Smoking.
• Hypertension.
• High cholesterol.
• Inactivity.
• Diet.
• Diabetes.
• Stress.

Question 5

What are the non-modifiable risk factors that can lead to CVD?

Answer 5

• Age.
• Heredity.
• Gender.

Question 6

Recommended acvitivty guildines for adults?

Answer 6

• Adults should aim to be active daily. Over one week activity should add up to at least 150 minutes
of moderate-intensity activity in bouts of ten minutes or more. One way to approach this is to do 30
minutes of activity on at least five days a week.
• Alternatively, comparable benefits can be achieved through 75 minutes of vigorous-intensity activity
spread across the week or a combination of moderate- and vigorous-intensity activity.
• Adults should also undertake physical activity to improve muscle strength on at least two days a week.
• All adults should minimise the amount of time spent being sedentary (sitting) for extended periods.

Question 7

Define light activity

Answer 7

Light activity is defined as little or no exertion that does

not normally cause a noticeable change in breathing.

Question 8

Define moderate activity

Answer 8

Moderate activity requires sustained, rhythmic muscular movements (at least the equivalent of brisk walking) and leaves a person feeling warm and slightly out of breath.

Question 9

Define vigorous activity

Answer 9

Vigorous activity requires sustained, large muscle

movements at 60%-70% or more of maximum heart rate; a level that makes a person sweaty and out of breath.

Question 10

Give examples of ADLs (Activities of Daily Living)

Answer 10

Vigorous housework.
• Gardening.
• Cleaning the car.
• DIY.
• Active travelling.
• Active work (not deskbased).
• Active play.
• Using stairs more often

Question 11

Give examples of activie lesuire

Answer 11

• Gym training.
• Group exercise to music.
• Aqua aerobics.
• Circuit training.
• Health walks.
• Cycling.
• Swimming.
• Dance and movement.
• Yoga.
• Pilates.
• Outdoor activities, e.g. hill walking
and climbing.

Question 12

Give examples of Sport

Answer 12

• Games, e.g. basketball, football,
cricket, netball, rugby, hockey.
• Athletics, e.g. various track and
field.
• Water sports, e.g. swimming,
sailing, rowing.
• Individual sports, e.g. judo,
boxing, weight-lifting, swimming.

Question 13

High blood pressure increases the risk
of cardiovascular disease and stroke.

What are positive effects of exercise on this condition?

Answer 13

Helps to reduce and normalise mild hypertension.
• Prevents age-related increases in blood pressure (longevity of exposure
risk).
• Assists with stress management and weight management (risk factors
for developing hypertension).

Question 14

High levels of blood cholesterol, specifically high levels of low density lipoproteins (LDLs) are attributed as
one of the major risks for death from coronary heart disease

What are positive effects of exercise on this condition?

Answer 14

Offers a preventative effect.
• Increases high density lipoproteins (HDL) cholesterol which reduces
risk of coronary heart disease.
• Decreases LDL levels.
• Decreases overall cholesterol levels.
• Reduces other modifiable cardiovascular disease risk factors.

Question 15

Diabetes is linked with coronary heart disease (CHD), obesity, hypertension and hypercholesterolemia. 50% of people with diabetes will die from CHD.

What are positive effects of exercise on this condition?

Answer 15

• Offers a preventative effect.
• Reduces the risk of developing type 2 diabetes.
• Assists with the management of blood sugar levels and glycaemic
management.
• Improves insulin sensitivity.
• Assists weight management, which may contribute to the onset of
type 2 diabetes.

Question 16

Obesity is linked with increased risk of cardiovascular disease (CVD) and loss of independence.

What are positive effects of exercise on this condition?

Answer 16

• Offers a preventative measure.
• Assists weight management.
• Increases calorific expenditure.
• Increases resting metabolic rate.
• Assists with reducing body fat.
• Reduces other CVD risk factors.

Question 17

Osteoarthritis is the most common joint disease and nearly every person over the age of 60 has affected joints (Department of Health, 2004).

What are positive effects of exercise on this condition?

Answer 17

• Offers a preventative effect.
• Improves range of movement.
• Improves joint and muscle strength.
• Nourishes cartilage (synovial fluid).
• Reduces stiffness and pain.
• Improves functioning and reduces disabling effects.

Question 18

Osteoporosis increases the risk of fracture (from falls) in frail older adults. The two primary risks for osteoporosis are peak bone mass and bone loss.

What are positive effects of exercise on this condition?

Answer 18

• Helps to develop peak bone mass (being active in formative years, up
to age 30, will help to develop bone strength and reduce bone loss in
later years).
• Maintains bone mass in pre-menopausal women.
• Reduces the rate of bone loss post menopause.
• Improves strength, coordination and balance and will help to
reduce the risk of falls and bone fractures in people diagnosed with
osteoporosis.

Question 19

In England, over 220,000 people are diagnosed with cancer, with more than 120,000 dying each year from
the disease (Department of Health, 2004).

What are positive effects of exercise on this condition?

Answer 19

Reduces the overall risk.
• Has a protective effect against colon cancer.
• Reduces risk of breast cancer in post-menopausal women.
• By reducing the risk of obesity, it offers a secondary preventative effect
against cancer (Department of Health, 2004).