Lecture 1: Phys Act, health and chronic disease Flashcards
What are the most common reasons adults do not participate in physical activity
Lack of time
Inconvenience
Lack of self-motivation
Do not enjoy exercise
Lack confidence in their ability to be physically active
Fear of being injured or have been injured recently.
Lack self-management skills
Lack of encouragement, support, or companionship from family & friends
Lack of built infrastructure (gyms, parks etc)
What is sedentary behavior and name some common examples
Refers to any waking activity characterized by an energy expenditure ≤ 1.5 METS. (LOW ENERGY COST)
examples: TV viewing Video game playing Computer use Driving automobiles Reading
Are sedentary behavior and and physical activity synonymus >
no
what place is physical inactivity for leading causes of global mortality
4th our of 5th
What is the definition of physical inactivity
Not meeting physical activity guidelines
What are thr 6 general categories of health that PIA affects
cardiorespitory pulmonary muscoluskeletal psychological metabolism cancer
What is the general consequence of being physically inactive
Increase risk of adverse health conditions like major chronic diseases, also called non-communicable diseases (NCDs), & shortens life expectancy
True or false physical activity is considered one of the 4 common risk factors for NCDs
TRUE
What position is physical activity in for causes of global mortality
ranks 4th among the 5 leading causes of global mortality
TRue or false: physical activity health risks are not similar to tobacco use?
FALSE
What are the 6 leading causes of death in canada?
Malignant neoplasms (cancer) Diseases of heart (heart disease) Accidents (unintentional injuries) Cerebrovascular diseases (stroke) Chronic lower respiratory diseases Diabetes mellitus (diabetes)
What is the main difference between the leading cause of death in caanda vs USA
in canada cancer is 1st and heart disease is 2nd
opposite for usa
What is important about the US surgeon generals 1996 report
This report brings together, for the first time, what has been learned about PA & health from decades of research.
What are the 4 major findigns of the US surgeon generals report?
1) inactive people can improve health by becoming even moderately active on a regular basis.
2) PA does not need to be vigorous for benefits
3) Greater health benefits can be achieved by increasing the amount (duration, frequency, or intensity) of physical activity.
4) reduces the risk of developing or dying from some of the leading causes of illness and death in the United States.
What is the CDC and ACSM PA recommendation for physical activity
Every U.S. adult should accumulate greater than 30 min of moderate-intensity physical activity on most, preferably all, days of the week.
Exercising 150 min/wk. (moderate intensity)
Expenditure of ~ 1000 kcal/wk:
150 kcal/day.
Explain the Dose-Response Relationship for Health Benefits and Volume of Physical Activity
Depending on what you are trying to improve, you have to have more volume of physical activity
(ie : easiest to hardest = tris, BP, body comp, HDL)
What does increase in PA lower the risk of
dying prematurely, coronary artery disease (CAD), stroke, type 2 diabetes & metabolic syndrome, high blood pressure, adverse blood lipid profile, colon, breast, lung, & endometrial cancers, & hip fractures (common in elderly which can cause death
What does PA reduce ?
abdominal obesity &
feelings of depression & anxiety.
What does PA help with?
weight loss, weight maintenance, & prevention of weight gain,
prevention of falls & improved functional health for older adults,
improved cognitive function,
increased bone density, &
improved quality of sleep.
Define intensity of PA
how much work performed or magnitude of the effort required to perform an activity or exercise.
can be expressed either in absolute or relative terms.
define absolute intensity and give examples of units
-is the rate of energy expenditure +does not consider the physiologic capacity of the individual.
L O2 consumed/min (L/min), mL O2 consumed/min (mL/min),
mL O2 consumed/kg/min (mL/kg/min),
kcal/min, joules/min, or METs.
define relative intensity and give examples of units
level of effot (ease or difficulty) performing task with a physiologic basis (RELATIVE TO THE PERSON)
% aerobic capacity (%VO2max), % oxygen uptake reserve (%VO2R),
% maximal heart rate (%MHR), or % heart rate reserve (% HRR).
perception scales: sing-talk test, RPE scale
Define a MET and give an example
Metabolic Equivalent of Task (MET): energy expenditure required to carry out a specific activity.
is the ratio of the rate of energy expended during an activity to the rate of energy expended at rest (multiples of 1 met)
Example: Running at 5.0 mph requires about 8.3 METs.
What does 1 MET mean?
is defined as 1.0 kcal/kg/hour.
is the rate of energy expenditure while sitting at rest.
approximates an oxygen uptake equal to 3.5 mL/kg/min for most individuals.
What was the Compendia of PA developped for?
developed to estimate the energy costs of physical activities (gives MET values)
What are the age ranges for canadian PA guidelines? (CSEP)
Older Adults: ≥ 65 years of age.
Adults: 18 to 64 years of age.
Youth: 12 to 17 years of age.
Children: 5 to 11 years of age.
What are the 2011 Canadian Physical Activity Guidelines for Older Adults & Adults
at least 150 min of moderate- to vigorous-intensity aerobic physical activity per week, in bouts of 10 minutes or more.
muscle & bone strengthening at least 2 days per week.
Older adults with poor mobility should perform physical activities to enhance balance & prevent falls.
What are the 2011 Canadian Physical Activity Guidelines for Youth & Children
at least 60 min of moderate- to vigorous-intensity physical activity daily.
This should include:
Vigorous-intensity activities at least 3 days per week.
Activities that strengthen muscle & bone at least 3 days per week.
What is a big difference between the canadian Physical activities for adults vs children?
children=daily
adults=weekly
Define Moderate Intensity PA (absolute, relative)
ABSOLUTE:
adults: 3.0 to 5.9 METS
children: 4.0 to 6.9 METS
RELATIVE:
5 or 6 on a scale of 0 to 10.
you can talk, but you cannot sing
raise your heart rate/Sweat a little bit
Define Vigorous intensity PA (absolute, relative)
Absolute:
adults: ≥ 6.0 METs
children & youth (≥ 7.0 METs).
Relative:
7 or 8 on a scale of 0 to 10.
you will not be able to say more than a few words without pausing for a breath.
heart rate has increased quite a bit/Sweating alot
Give examples of moderate and intense vigorous activities?
moderate: tennis doubles, walking 3 mph, water areobics, ballroom dancing, gardening
vigorous: jogging/running, swimming laps, jump rope, hiking, tennis singles
What are the age ranges for the AMERICAN PA guidelines
Older Adults ( ≥ 65 years of age),
Adults (18 to 64 years of age),
Children and Adolescents (6 to 17 years of age), and
Preschool-Aged Children (3 to 5 years of age).
What are the American PA guidelines for preschool aged children
physically active throughout the day to enhance growth and development (variety of activities)
What are the american PA guidelines for children and adolescents
perform 60 minutes or more of moderate-to-vigorous physical activity (PA) daily (mostly moderate to vig)
vigorous-intensity physical activity on at least 3 days a week.
Part of their 60 minutes or more of daily PA should include:
muscle-strengthening and bone strengthening physical activity on at least 3 days a week.
What are the american PA guidelines for adults
at least 150 minutes to 300 minutes a week of moderate-intensity aerobic PA, or
at least 75 minutes to 150 minutes a week of vigorous-intensity aerobic PA, or combo
What can americans do for ADDITIONAL HEALTH BENEFITS
PA greater than 300 minutes of moderate-intensity physical activity a week.
performing muscle-strengthening activities involve all major muscle groups on 2 or more days a week.
What are the american PA guidelines for older adults
same as adults but intensity is relative to fitness
balance training, aerobic physical activity, and
muscle-strengthening physical activity
Why is it important for older adults to preforme muscle strenghtening PA
(with age you lose muscle mass and strength so it is important for fall and injury prevention)
What are the ACSM and AHA PA guideliens for adults
Moderate: greater than 30 min for 5 times a week
vigorous: greater than 20 min for 3 days a week
resistance: 1 set, 8-10 exercises, 8-12 reps for 2 non consecutive days
What are the ACSM and AHA PA guideliens for older adults
same as adults for aerobic PA but for muscular is diff
resistance: 1 set, 8-10 exercises, 10-15 reps for.2 non consecutive days
What is the definition of a risk factor and the oppostive of a risk factor
A factor associated with an increase in the chances of developing a disease.
It may be a cause (cigs) or simply a risk marker (diet)
A risk factor associated with decreased risk is known as a protective factor.
What are the 2 factors that have an inverse relationship with disease development
PA and SES
What is another name for lack of blood supply to heart
myocardial ischemia
Define coronary heart disease and the health consequences
is caused by a lack of blood supply to the heart muscle (myocardial ischemia), resulting from a progressive, degenerative disorder known as atherosclerosis.
Health Consequences:
Angina pectoris – chest pain.
Myocardial infarction – heart attack.
explain progression of ahteroscleorsis
Normal artery: little to no blockage
angina: slight blockage
myocardial ischemia: 80% blockage
Name some positive and negative risk factors for CHD
Positive Risk Factors for CHD Age /Family history Hypercholesterolemia/Hypertension tobacco) Diabetes or Prediabetes Overweight and Obesity Physical inactivity
Negative Risk Factor for CHD
HDL-cholesterol (good chol.)
Name some factors that can damage the lining of coronary arteries
High blood cholesterol
High blood LDL cholesterol (bad chol)
High blood triglycerides (fat concentration)
High blood homocysteine levels
Excessive saturated dietary fat
Excessive dietary cholesterol
Diabetes
High blood pressure (hypertension)
Smoking cigarettes (nicotine)
Chronic inflammation from gum disease or STDs
Reaction to perceived emotional stress & anger