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PT9111 - TEST 3 > Lecture 31 - Physical Activity > Flashcards

Lecture 31 - Physical Activity Flashcards

1
Q

Physical Activity

A

Bodily movement produced by skeletal muscles that result in energy expenditure

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2
Q

Exercise

A

Planned, structured, repetitive and designed to improve or maintain physical fitness, performance or health

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3
Q

Sedentary Behavior

A

Any waking behavior characterized by an energy expenditure < 1.5 METS in sitting, lying or reclining

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4
Q

Examples of sedentary behavior

A

1) Office work
2) Driving
3) Watching TV

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5
Q

Incidental Physical Activity

A

Encompass all physical activity that is not exercise

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6
Q

What are 7 types of physical activity

A

1) Aerobic
2) Anaerobic
3) Muscle-strengthening
4) Flexibility
5) Balance
6) Bone-strengthening
7) Yoga, Tai Chi, qigong

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7
Q

What are 4 domains of physical activity

A

1) Occupational Physical Activity
2) Transportation Physical Activity
3) Household Physical Activity
4) Leisure-Time Physical Activity

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8
Q

Absolute Intensity

A

Rate of energy expenditure required to perform any physical activity

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9
Q

What is absolute intensity measured in

A

METs, kilocalories, joules, or O2 consumption

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10
Q

Examples of different MET measurements for activities

A
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11
Q

Vigorous-Intensity Activity and examples

A

Requires > 6.0 METS and includes brisk walking (4.5-5mph), snow shoveling, running, mowing grass (push mower), carrying heavy load upstairs

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12
Q

Moderate-Intensity Activity and examples

A

Requires < 3.0 METs and includes walking briskly (3-4mph), mopping, vacuuming, raking a yard

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13
Q

Light-Intensity Activity and examples

A

Requires 1.6 to < 3.0 METs and includes walking at slow pace (<2mph), standing while scanning groceries as a cashier

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14
Q

Relative Intensity

A

The ease or difficulty with which an individual perform any given physical activity

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15
Q

How is relative intensity measured

A

Usually along physiological parameter’s like percent of aerobic capacity (VO2 max) or percent maximal HR

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16
Q

What is the sing-talk test

A

Light activity -> sing
Moderate activity -> talk
Vigorous activity -> neither

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17
Q

Difference between absolute and relative intensity

A
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18
Q

Examples of different classifications of intensities between relative and absolute intensity

A
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19
Q

Physical Fitness

A

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

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20
Q

Physical fitness components

A

1) Cardiorespiratory endurance
2) Musculoskeletal fitness
3) Flexibility
4) Balance
5) Speed

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21
Q

What happens to the level of maximal oxygen uptake in METs as we age?

A

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.

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22
Q

T or F: Some life events and transitions occur throughout the life course, whereas others likely occur at specific phases of the life course

A

T

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23
Q

What actually happens in terms of light physical activity and sedentary behavior’s in populations

A

Goal should be to reduce sedentariness among all populations

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24
Q

What are factors that can affect a persons ability to exercise and therefore increase chronic disease, morbidity, and mortality

A
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25
Q

Why is discussing physical activity with patients important as a PT?

A

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

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26
Q

Why is promoting physical activity among Canadians important? (3)

A

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

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27
Q

What are 4 ways to assess physical activity of an individual

A

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)

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28
Q

What is a self-reported measure to measure physical activity levels

A

2020 PAR-Q +

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29
Q

What are 8 methods to promote physical activity in clinic

A

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

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30
Q

benefits of physical activity for early years (birth-5 years)

A
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31
Q

Benefits of physical activity for children and young people (5-18 years old)

A
32
Q

Benefits of physical activity for adults and older adults

A
33
Q

Benefits of physical activity for women after childbirth (birth to 12 months)

A
34
Q

benefits of physical activity for pregnant women

A
35
Q

Benefits of physical activity for disabled adults

A
36
Q

What are the 4 key takeaways from the Canadian 24-hour guidelines for infants, children, adults and older adults

A

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

37
Q

What is the dose response relationship

A

The more vigorous the physical activity level, the less time you sit and the less risk of mortality

38
Q

Explain the dose response (Type II DM)

A

Decrease activity levels results in increased probability of cardiovascular mortality

39
Q

Explain the Dose-Response (CV Disease)

A

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

40
Q

Explain the Dose-Response (Heart Failure)

A

The greater the amount of MET-hours/week, the less likely you are to develop heart failure

41
Q

Explain the Dose-Response (Stroke, IHD, Cancer)
Which disease was less likely to be affected by MET hours?

A

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.

42
Q

Explain the Dose-Response (COPD)

A

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.

43
Q

Explain the Dose-Response All Cause Mortality

A

Increasing the MET-hours per week will decrease the risk of mortality

44
Q

T or F: Biomarks are not reported in sedentary behaviour interventions

A

F, they are present

45
Q

What 2 changes characterize aging

A

1) Increase in morbidity
2) Decrease in functional performance

**These two conditions can be linked

46
Q

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

A

Functioning

47
Q

Successful Aging

A

The process of developing and maintaining functional ability that enables wellbeing in older ages

48
Q

Can older people with multiple disease enjoy a healthy aging process if they maintain functional ability?

A

Yes

49
Q

What are the 2 factors linked to function and personal autonomy?

A

1) Intrinsic Capacity
2) Type of environment

50
Q

What are the 3 stages of aging (in regards to the function of body systems) and the exercise aims for each stage

A
51
Q

Intrinsic Capacity

A

The composite of all physical and mental capacities that an individual can draw on

52
Q

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

A

T

53
Q

What does it mean by the threshold of intrinsic capcity

A

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

54
Q

Functional Reserve

A

Essential to avoid stressors impairing function and if impacted, to recover the affected function

55
Q

When is the risk for additional disability very high and the possibility of recovery very low?

A

When intrinsic capacity and functional reserves are under a minimum

56
Q

Frailty

A

High susceptibility to low power stressors and high risk for adverse outcomes (disability, hospitalization, institutionalization, or death) while still maintaining potential for recovery

57
Q

What is the spectrum for intrinsic capacity

A
58
Q

Factors that affect sarcopenia and frailty and its ability to be reversed

A
59
Q

What 4 key systems does frailty affect?

A

1) Endocrine
2) Respiratory
3) Cardiovascular
4) Skeletal Muscle

60
Q

Frailty marks the onset of which process

A

Cycle of Frailty

61
Q

What does the Cycle of frailty lead to

A

Sarcopenia and other multi-systemic failures

62
Q

Sarcopenia

A

Age-related decline in muscle mass and function that affects ambulation, mobility, nutrient intake and status, and functional independence

63
Q

T or F: Sarcopenia is acute

A

F, it is viewed as organ failure and is chronic, but can sometimes develop acutely

64
Q

What is sarcopenia linked to

A

Frailty and the development of physical disability

65
Q

What are all the major components of characteristics related to sarcopenia

A
66
Q

What is normal ageing in terms of muscle

A

Quality of muscle fibers slowly deteriorates, decline in peak power, shortening speed and elasticity

67
Q

What causes muscle atrophy at the endocrine level

A

Loss of anabolic stimulus due to decline in [testosterone] and other anabolic hormones and age-associated subclinical information

68
Q

Describe the major pathways for the synthesis and breakdown of muscle proteins

A
69
Q

Describe the importance of strength and balance as we age

A

Increased strength and balance as we age is more likely to result in successful aging, compared to the latter

70
Q

What happens in older age in regards to muscle fibers

A

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

71
Q

Increase in circulating levels of myostatin levels results in

A

muscle atrophy and loss of motor end plate

72
Q

What is the motor end plate

A

It is the neurological control of our movement

73
Q

Describe the age-related signaling pathways involved in physical dysfunction and frailty and its modulation by physical exercise and activity

A

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

74
Q

How does exercise influence the aging process in key-signaling pathways

A

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

75
Q

Describe the benefits of increased physical activity as we age (Activity Spectrum for Ageing)

A

Increase physical activity time results in greater benefits as we age

76
Q

What is the second leading cause of death among Canadians?

A

Heart disease

PT9111 - TEST 3 (16 decks)

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