Lecture 3 Flashcards
Baseline VO2 max is related to longitudinal…
Neuropsychological performance, particularly memory
Current PA recommendation =
30min mod-vig PA, most days
Updated recommendations for adults 1
- To promote & maintain good health, adults aged 18-65 yr should maintain a phsycially active lifestyle.
Updated recommendations for adults 2
- They should perform mod intensity aerobic (endurance) physical activity for a min 30min 5d/wk OR vig intensity aerobic activity for min 20min 3d/wk
Updated recommendations for adults 3
- Combinations of mod and vig activity can be performed to meet recommendation
Updated recommendations for adults 4
- Mod/vig activities are in addition to the light intensity activities frequently performed during daily life or activities of very short duration
Updated recommendations for adults 5
- mod intensity aerobic activity can be accumulated in bouts of 10mins or more
Updated recommendations for adults 6
- vig activity causes rapid breathing and a substantial increase in HR
Updated recommendations for adults 7
- in addition, at least 2/wk adults will benefit by performing activities using major muscles of body that maintain or increase muscular strength and endur
Updated recommendations for adults 8
- because of the dose-response r/ship b/w PA & health, persons who wish to further improve their personal fitness, reduce their risk for chronic diseases & disabilities, or prevent unhealthy weight gain will likely benefit by exceeding the min recommended amount
Aus context 2012: guideline 1
R/ship b/w PA and helath benefit is curvilinear
- any activity is better than none
Aus context 2012: guideline 2
No clear evidence on optimal frequency of PA
- Spread activity through the week
Aus context 2012: guideline 3
Accumulate at least 150min mod intensity or 75min vig activity each week
Aus context 2012: guideline 4
For additional health benefits accumulate 300min mid or 150min vig /week
Aus context 2012: guideline 5
Strengthening activities at least 2d/wk
Aus context 2012: guideline 6
Minimise amount of time spent sitting
How would you operationalize a reduction in sedentary behaviour?
Stand on bus, take stairs, family activities, etc.
Energy expenditure is typically accounted for by:
- Resting metabolic rate (60-75%)
- PA energy expenditure (15-30%)
- Thermic effect of feeding (~10%)
Factors effecting energy expenditure:
Type, duration, gender, hormones, boy comp, temp, fasting/dieting
Absolute intensity and volume of PA: *
- gross energy expenditure (kcal)
- net energy expenditure (kcal)
- METs (MET-min & MET-hours)
Relative intensity of PA:
%VO2max %HRmax %VO2R (reserve) %HRR (reserve) RPE %1MVC %1RM
1 MET =
3.5ml/kg/min OR 1 kcal/kg/hr
Limitation of METs =
Do not take into account indiv diff’s that may alter energy cost of a mvmt
Gross energy expenditure =
Energy expended per week (kcal)
Modest benefits can be achieved with as little as (gross en expen)…
150kcal/day or 1000kcal/week
*Decreases coronary heart disease by 50%, & risk of hypertension, diabetes, colon cancer by 30%
Net caloric expenditure:
When accounting for the added energy expended by undertaking PA vs being sedentary
How do you get net caloric expenditure?
Subtract resting energy expenditure from gross caloric expenditure
