Lecture 1 - Understanding Physical Activity

Question 1

What is physical activity?

Answer 1

• any bodily movement produced by skeletal muscles that requires energy expenditure
• refers to all movement including during leisure time, for transport to get to & from places, or as part of a person’s work or domestic activities

Question 2

What is the 24 hour movement guidelines ?

Answer 2

• provides guidance on the amount of physical activity, screen time, & sleep duration that should be achieved for better health

Question 3

What are the 4 guidelines of the 24 hour movement guideline?

Answer 3

• sweat
• step
• sleep
• sit

Question 4

What is the sweat guideline in the 24 hour movement guideline?

Answer 4

• Add movement throughout your day, including a variety of types & intensities of physical activity
• At least 150 min of moderate to vigorous PA per week
• Muscles strengthen at least 2x/week
• Several hours of light PA including standing

Question 5

What is the step guideline in the 24 hour movement guideline?

Answer 5

• Several hours of light physical activities, including standing

Question 6

What is the sleep guideline in the 24 hour movement guideline?

Answer 6

• Set yourself up for 7-9 hours of good-quality sleep on a regular basis, with consistent bed & wake-up times

Question 7

What is the sit guideline in the 24 hour movement guideline?

Answer 7

• Reduce sedentary time to 8 hours or less
• No more than 3 hours of recreational screen time per day
• Break up long periods of sitting as often as possible

Question 8

What is physical activity vital signs?

Answer 8

• Weekly Energy Expenditure (EE) Volume of kcal/week with some context of intensity
• 1 minute of vigorous activity is equal to 2 minutes of moderate activity
• You can perform activity in multiple “bouts” of any length throughout the day to add up to the recommended 150 minutes/week

Question 9

What are 3 ways we can we measure physical activity?

Answer 9

• energy expenditure
• oxygen consumption
• metabolic equivalents (METs)

Question 10

What is energy expenditure?

Answer 10

• refers to the amount of energy an individual uses to maintain essential body functions & as a result of physical activity

Question 11

What is oxygen consumption (VO2)?

Answer 11

• the amount of oxygen taken in and used by the body per minute
• the Average VO2 at rest is 3.5 ml/kg/min

Question 12

What is metabolic equivalents (METs)?

Answer 12

• Expends energy, relative to the mass of that person, while performing specific physical activity
• 1 MET = 3.5 ml/kg/min
• Physical Activity is quantified in metabolic equivalents
• This refers to an individuals activity metabolic rate compared to their resting metabolic rate based on oxygen consumption (VO2)

Question 13

What is total daily energy expenditure (TDEE)?

Answer 13

• refers to the total number of calories your body burns in a day
• used to predict the physical activity level of an individual
• every 4 minutes your body will burn 1L of oxygen, which equals to 5 kCals (therefore, for every 5 kCals, you burn 1L of oxygen)

Question 14

What are 3 factors that total daily energy expenditure is a product of?

Answer 14

• resting (basal) metabolic rate (RMR or BMR)
• diet induced thermogenesis
• physical activity

Question 15

What is Resting Metabolic Rate (RMR)?

Answer 15

• resting metabolic rate is the amount of energy that your body needs to function while at rest (i.e., eating, walking)

Question 16

What is diet induced thermogenesis ?

Answer 16

• Energy for absorption distribution & elimination of food
• this contributes to 5-15% of TDEE

Question 17

Physical activity & TDEE?

Answer 17

• work/occupational/domestic (ADL’s)
• (active) transport (i.e., walking, running, cycling)
• leisure activities (i.e., exercise)

Question 18

What is basal metabolic rate (BMR)?

Answer 18

• basal metabolic rate measures the minimum amount of calories that your body needs to perform necessary functions (i.e., Digesting food, Breathing etc)