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NUTR3070MID > Lec 4: Recommendation Regarding: Level of PA & Sed Beh > Flashcards

Lec 4: Recommendation Regarding: Level of PA & Sed Beh Flashcards

1
Q

Canadian 24 hour movement guidelines (C-24)
put out by the Canadian Society for exercise physiology (CSEP)

(C-24) includes:

A

: PA, Sed Beh & Sleep

“sweat, step, sleep, sit”

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2
Q

C-24 for early years
(0-4years)

-> Infants (less than 1 yr)
PA -
Sleep -
Sed -

-> Toddlers (1-2yrs)
PA-
S-
Sed-

-> Preschoolers (3-4 yrs)
PA -
S -
Sed -

A
  • least 30 min
  • 14-17 - 12-16 hrs
  • not restrained for more than 1 hr / screen time not recommended
  • 180 min - any intensity
  • 11-14 hrs
  • screen time not recommended under 2yrs / ‘no more’ than an hour for 2yrs +
  • 180 min - least 1 hr energetic play
  • 10-13 hrs
  • screen time not recommended but no more than 1 hr
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3
Q

C-24 for children & youth
(5-17 years)

PA -
Sleep -
Sed -

A
  • least 60 min MVPA / day
    + VPA & muscle/bone (skipping) strength PA incorporated ~ 3 days/wk
    several hours of structured / unstructured light PA
  • 9-11 hrs sleep (5-13yrs) / 8-10 hrs sleep (14-17)
  • No more than 2 hours a day of screentime
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4
Q

C-24 for adults
(18-64years) - excluding preg, med conditions
* previous guidelines were in 10 min bouts (not anymore)

PA -
Sleep -
Sed -

A
  • 150 min /wk - MVPA + muscle strength ~2x/wk
    + several hours standing (light PA)
  • 7-9 hours good sleep regular
  • limit to 8 hours or less = no more than 3 hours recreational screen time + break sitting periods
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5
Q

Get Active Questionnaire =

A

= screening tool to make informed decisions to seek further advice before more PA

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6
Q

C-24 for older adults
(65+years)

PA -
Sleep -
Sed -

A
  • same as adults + PA that challenges balance
  • get 7-8 hours
  • same as adults
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7
Q
  • look in notes
    C-24 VERSUS PA guidelines for Americans
    =
  • does not address athlete PA/performance
Similarities:
3-5 yrs-
6-17yrs-
18-64yrs-
65+ -
& 
Differences:
A 
PAGA
S: 
3-5 NONE
6-17 - consistent with CAN and WHO
       - specific of VPA / muscle/ bone

18-64 - “75 - 150min” of VPA
“150-300min” of MPA OR combo of both
Saying 1 min VPA = 2 min MPA
- spread out aerobic PA ( not consistent w CAN as didn’t separate VPA/MPA)
- muscle strength/flexibility is consistent

65+ - same as adult guidelines and consistent with CAN additional guidelines

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8
Q
  • DO PRACTICE on slide 22

STUDY: Piercy et al (2020)
Purpose
Method
Results

A

Purpose is to assess awareness & knowledge of current PAGA among adults

Method: based on 2008 PAGA
2017 online survey (25 - 74 yrs)
ppl who are inactive but considering increasing PA in next 6 months

Results: *22% were aware of current PAGA

  • correctly identified MPA 2%
  • correctly identified VPA 3%
  • correctly identified muscle strength PA recommended 18%
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9
Q 
Awareness & knowledge of PA guidelines for adults
STUDY: Hyde et al (2019)
-
-
-
STUDY: Dale et al (2016)
-
-
-
A

Hyde

  • knowledge of PAGA
  • Online recruit / survey
  • 2% identified PA dosage recommended for MPA
Dale
- awareness of CAN guidelines for adults (18-64yrs)
- recruited Via Angus Reid Forum
- 13% were aware of current guidelines
2015 online survey
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10
Q 
WHO guidelines on PA & Sed Beh
- global / international guidelines/recommendations
Specifically Sed Beh:
5-17yrs:
18-64yrs:
65+yrs:
Preg&Post Partum:

Adults + Children with chronic conditions or living with disability:

A

: limit sed beh - spec screen time
: limit sed beh , replace sed beh with PA of any intensity, increase MVPA to reduce effects of sed
: same as adults
: limit sed, replace sed w PA any intensity (including light)

: same as adults, but recommended more MVPA to reduce detrimental effects of increased screen time

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11
Q

HOW many steps/day are enough?
10,000 is…

STUDY Rowe et al (2011)
Purpose
Conclusion

A

… is what leads marketing but is not evidence based
started in 1960s marketing strategy

Purpose to develop stride rate guidelines corresponding to moderate intensity walking for adults (3 METs)

Conclusion - recommended a walking cadence (level) of ~100 steps/min
ex 3,000 steps / 30 min = MPA

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12
Q

STUDY Tudor-Locke et al (2019)
Purpose
Method
Results

A

Purpose is to establish heuristic (practical/evidence based) thresholds linking cadence with mod (3 MET) & vig (6 MET) intensity among adults

Method: lab based cross sectional study

  • adults walked on treadmill @ different speeds
  • observed cadence (steps/min) & measured intensity (METs) using portable indirect calorimeter

Results: Heuristic cadence thresholds for:
Mod intensity walking (3 METs) = 100 steps/min
Vig intensity walking (6 METs) = 130 steps/min

  • for walking within 3-6 MET range, each 10 steps/min increase was roughly associated with an increase in intensity of 1 MET
    EX 4 MET = 110 steps/min
    5 MET = 120 steps/min
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13
Q

IN 2011, Tudor-Locke - recommended # of steps for adults

Purpose
Results & Conclusion

  • # of steps for children & youthsame purpose
    R & C:
A

Purpose: review lit to develop recommendation
R & C: 100 steps/min = MPA
Globally - 30 mins/day of MVPA (least 10 bouts)
so 3,000 steps
ADD 5,000 (steps you get from being inactive) as sedentary lifestyle index
= Recommended 8,000 steps/day

R&C: considered recommendation of 60 mins/day of MVPA
13,000-15,000 steps/day - boys
11,000-12,000 steps/day - girls

~10,000 - 11,700 - youth
[primary, elementary school kids]

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14
Q

Prevalence of PA & Sedentariness

[ParticACTION report card}
YOUTH
Grade for...
overall PA:
active play:
organized sport:
active transportation:
physical education:
sed beh:
A 
\: D+ as 39% met the PA guides in CAN [ increase from prev years]
\: F as 21% met [decrease from prev]
\: B [steady/increase]
\: D- as 21% met [slight decrease]
\:D+ [increase]
\: D+ [slight increase]
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15
Q 
[ParticACTION report card}
ADULTS
Grade for...
overall PA:
daily movement:
for MVPA:
muscle & bone strength:
A

: D -based on combo of 4 factors: daily(7,500 steps/day), MVPA, mus/bone strength, balance
: C (daily = 7,500 steps/day)
: F 16% of adults met
: incomplete - not enough data

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16
Q

Self-Reported
VS
Accelerometer measured PA among CAN adults (18-79)
STUDY Colley et al (2018)
- 2014-2015 Canadian Health Measures Survey
- Interviewer admin questionnaire about PA last 7 days
- Accelero for 7 days - time stamped

Self- reported:
Accelerometer:

More recent self-reported:

A

: ~ 50 min (avg) total PA DAILY
~ 5 min VPA
- most PA from travel and work
- older adults PA goes down

: **MVPA -> 22min/daily -> MVPA 10 bouts = 10 min daily
VPA -> 3 min/daily
LPA -> 200 min

\: 10 min bouts or more:
% getting 10 min bouts or more @ 150 min/wk
18-34yrs -> 64%
35-49yrs -> 58%
50-64yrs -> 54%
65+yrs -> 37%
17
Q 
STUDY clarke et al (2019)
Accelerometer - MVPA
2007-2017 Canadian Health Measures Survey
Accelerometers (Actical) for 7 days
Time-stamped acceleration (EPOCHs)

FIG 1:
FIG 2:
FIG 3:

A

1: avg daily MVPA in
bouts [14 min]
+ non bouts [12 min]
total = 26 min

MEN more PA / daily
18-39 more PA / daily

2: MPA vs VPA
ALL = 4 min VPA / 22 min MPA

3: % of people who meet guidelines depending on which guidelines researchers compared to:

ALL min of MVPA: 44.8% meet [16% meet 300min+/ 28% 150min +]
Over 10 min bouts MVPA: 16.4% meet [5% meet 300 min +/ 11% meet 150min+]

Varies on the standards you use

NUTR3070MID (8 decks)

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