Lecture 31 - Physical Activity Flashcards
Physical Activity
Bodily movement produced by skeletal muscles that result in energy expenditure
Exercise
Planned, structured, repetitive and designed to improve or maintain physical fitness, performance or health
Sedentary Behavior
Any waking behavior characterized by an energy expenditure < 1.5 METS in sitting, lying or reclining
Examples of sedentary behavior
1) Office work
2) Driving
3) Watching TV
Incidental Physical Activity
Encompass all physical activity that is not exercise
What are 7 types of physical activity
1) Aerobic
2) Anaerobic
3) Muscle-strengthening
4) Flexibility
5) Balance
6) Bone-strengthening
7) Yoga, Tai Chi, qigong
What are 4 domains of physical activity
1) Occupational Physical Activity
2) Transportation Physical Activity
3) Household Physical Activity
4) Leisure-Time Physical Activity
Absolute Intensity
Rate of energy expenditure required to perform any physical activity
What is absolute intensity measured in
METs, kilocalories, joules, or O2 consumption
Examples of different MET measurements for activities
Vigorous-Intensity Activity and examples
Requires > 6.0 METS and includes brisk walking (4.5-5mph), snow shoveling, running, mowing grass (push mower), carrying heavy load upstairs
Moderate-Intensity Activity and examples
Requires < 3.0 METs and includes walking briskly (3-4mph), mopping, vacuuming, raking a yard
Light-Intensity Activity and examples
Requires 1.6 to < 3.0 METs and includes walking at slow pace (<2mph), standing while scanning groceries as a cashier
Relative Intensity
The ease or difficulty with which an individual perform any given physical activity
How is relative intensity measured
Usually along physiological parameter’s like percent of aerobic capacity (VO2 max) or percent maximal HR
What is the sing-talk test
Light activity -> sing
Moderate activity -> talk
Vigorous activity -> neither
Difference between absolute and relative intensity
Examples of different classifications of intensities between relative and absolute intensity
Physical Fitness
The ability to carry out daily tasks with vigor and alertness without undue fatigue and with ample energy to enjoy leisure-time pursuits and respond to emergencies
Physical fitness components
1) Cardiorespiratory endurance
2) Musculoskeletal fitness
3) Flexibility
4) Balance
5) Speed
What happens to the level of maximal oxygen uptake in METs as we age?
It decreases, but it depends on fitness level. Older individuals who are more fit will have a greater MET versus a 20 year old who only drinks would have a lower MET than shown in table.
T or F: Some life events and transitions occur throughout the life course, whereas others likely occur at specific phases of the life course
T
What actually happens in terms of light physical activity and sedentary behavior’s in populations
Goal should be to reduce sedentariness among all populations
What are factors that can affect a persons ability to exercise and therefore increase chronic disease, morbidity, and mortality
Why is discussing physical activity with patients important as a PT?
To demonstrate a visible commitment to prevention and health promotion as a complement to traditional PT roles and embrace a broader perspective of using expertise in movement to enhance quality of life
Why is promoting physical activity among Canadians important? (3)
1) 94% of children and 85% of adults do not meet national physical activity guidelines
2) Heart disease is 2nd leading cause of death among Canadians
#) Every 3 mins a Canadian is diagnosed with diabetes
What are 4 ways to assess physical activity of an individual
1) Level of physical activity prior to reason for referral
2) Current level of physical activity (last 7 days)
3) Self-reported level of physical activity (validated measures)
4) Objective level of physical activity (accelerometer, pedometer)
What is a self-reported measure to measure physical activity levels
2020 PAR-Q +
What are 8 methods to promote physical activity in clinic
1) Goal setting
2) Provide resource materials (handouts, videos)
3) Monitor compliance with HEP
4) Advice and/or education on regular physical activity
5) Identify barriers or facilitators related to physical activity
6) Problem solving around barriers to physical activity
7) Social support for physical activity
8) Counseling strategies on physical activity behavior change
benefits of physical activity for early years (birth-5 years)
Benefits of physical activity for children and young people (5-18 years old)
Benefits of physical activity for adults and older adults
Benefits of physical activity for women after childbirth (birth to 12 months)
benefits of physical activity for pregnant women
Benefits of physical activity for disabled adults
What are the 4 key takeaways from the Canadian 24-hour guidelines for infants, children, adults and older adults
1) Clear direction on what a healthy 24 hours look like
2) Move more, reduce sedentary time, and sleep well
3) Timing of movement behavior
4) A more inclusive message
What is the dose response relationship
The more vigorous the physical activity level, the less time you sit and the less risk of mortality
Explain the dose response (Type II DM)
Decrease activity levels results in increased probability of cardiovascular mortality
Explain the Dose-Response (CV Disease)
Individuals who partake in moderate-to-vigorous exercise and spend the same amount of hours per day sitting as individuals who participate in little to no exercise are less likely to develop cardiovascular disease mortalities
Explain the Dose-Response (Heart Failure)
The greater the amount of MET-hours/week, the less likely you are to develop heart failure
Explain the Dose-Response (Stroke, IHD, Cancer)
Which disease was less likely to be affected by MET hours?
The greater the amount of MET-mins/week, the less likely you are to develop ischemic stroke, heart disease, diabetes, and colon cancer. While, breast cancer was less likely to be affected.
Explain the Dose-Response (COPD)
Increasing the number of Met-hours/week will result in a decreased heart rate for individuals with COPD. The same goes for breast cancer, type 2 diabetes and ischemic heart disease.
Explain the Dose-Response All Cause Mortality
Increasing the MET-hours per week will decrease the risk of mortality
T or F: Biomarks are not reported in sedentary behaviour interventions
F, they are present
What 2 changes characterize aging
1) Increase in morbidity
2) Decrease in functional performance
**These two conditions can be linked
What factor is most strongly associated with quality of life and the risk for several adverse outcomes like hospitalization, permanent institutionalization, use of health social resources, and death
Functioning
Successful Aging
The process of developing and maintaining functional ability that enables wellbeing in older ages
Can older people with multiple disease enjoy a healthy aging process if they maintain functional ability?
Yes
What are the 2 factors linked to function and personal autonomy?
1) Intrinsic Capacity
2) Type of environment
What are the 3 stages of aging (in regards to the function of body systems) and the exercise aims for each stage
Intrinsic Capacity
The composite of all physical and mental capacities that an individual can draw on
T or F: Intrinsic capacity declines at a constant rate (1% per year) as soon as the maturity process (20-25 years of age) is complete
T
What does it mean by the threshold of intrinsic capcity
It is the challenges derived from the environment that are no longer possible to overcome resulting in disability appearing and a decrease in functional reserve
Functional Reserve
Essential to avoid stressors impairing function and if impacted, to recover the affected function
When is the risk for additional disability very high and the possibility of recovery very low?
When intrinsic capacity and functional reserves are under a minimum
Frailty
High susceptibility to low power stressors and high risk for adverse outcomes (disability, hospitalization, institutionalization, or death) while still maintaining potential for recovery
What is the spectrum for intrinsic capacity
Factors that affect sarcopenia and frailty and its ability to be reversed
What 4 key systems does frailty affect?
1) Endocrine
2) Respiratory
3) Cardiovascular
4) Skeletal Muscle
Frailty marks the onset of which process
Cycle of Frailty
What does the Cycle of frailty lead to
Sarcopenia and other multi-systemic failures
Sarcopenia
Age-related decline in muscle mass and function that affects ambulation, mobility, nutrient intake and status, and functional independence
T or F: Sarcopenia is acute
F, it is viewed as organ failure and is chronic, but can sometimes develop acutely
What is sarcopenia linked to
Frailty and the development of physical disability
What are all the major components of characteristics related to sarcopenia
What is normal ageing in terms of muscle
Quality of muscle fibers slowly deteriorates, decline in peak power, shortening speed and elasticity
What causes muscle atrophy at the endocrine level
Loss of anabolic stimulus due to decline in [testosterone] and other anabolic hormones and age-associated subclinical information
Describe the major pathways for the synthesis and breakdown of muscle proteins
Describe the importance of strength and balance as we age
Increased strength and balance as we age is more likely to result in successful aging, compared to the latter
What happens in older age in regards to muscle fibers
There are a reduced number and activation of satellite cells (type IIA fibers) which leads to reduced regenerative capacity of muscle fibers and compensatory capacity
Increase in circulating levels of myostatin levels results in
muscle atrophy and loss of motor end plate
What is the motor end plate
It is the neurological control of our movement
Describe the age-related signaling pathways involved in physical dysfunction and frailty and its modulation by physical exercise and activity
Physical Dysfunction: Increase reactive O2 species (ROS) and inflammation results in muscle dysfunction. Also decreased IGF is linked to aging by reducing protein synthesis and muscle growth
Physical Activity: Anti-inflammatory and anti-oxidative stress results in improved muscle function, increased protein synthesis (IGF-1), and decreased protein degradation
How does exercise influence the aging process in key-signaling pathways
Exercise decreases age-related oxidative damage, decreases chronic inflammation, increases autophagy, increases mitochondrial function, increases myokine profile, increases augmented IGF-1 signaling, and increases insulin sensitivity maintaining muscle mass, strength, function of cardiovascular properties, and respiratory and metabolic systems
Describe the benefits of increased physical activity as we age (Activity Spectrum for Ageing)
Increase physical activity time results in greater benefits as we age
What is the second leading cause of death among Canadians?
Heart disease
