Lecture 9

Question 1

Do you actually burn fat? Explain.

Answer 1

No- the term “burning” is a misnomer.
We lose fat through the Krebs cycle where in order to lose fat mass we must eliminate the carbon atoms that fat is made of.
Fat is broken down through beta oxidation and then is exhaled through CO2.

Question 2

What is Epidemiology? Who was the founder? How do they study?

Answer 2

Factors affecting health and illness’ of populations.
Founder was Dr. John Snow.

Analyze patterns and causes of health and disease.

Question 3

What is the difference between epidemic and endemic?

Answer 3

Epidemic - diseases that are “visited upon” a population.

Endemic - diseases that “reside within” a population.

Question 4

What does epidemiology shape? Why?

Answer 4

Epidemiology shapes Public Health through identifying risk factors of disease, targets the preventative health care, determines impact of disease on longevity, determines optimal treatments of disease.

Question 5

What is the recommendation for how much physical activity an individual should get every week?

Answer 5

150 mins/session of moderate to vigorous exercise 3 times a week.

Question 6

How many METS should you be getting per week?

Answer 6

500 MET mins/week. 3-6 METS per workout session is about 3-4 times above resting metabolism.

Question 7

How many calories do you need to burn a week to meet the MET guidelines?

Answer 7

750 calories - not a ton.

Question 8

Where do you see the biggest reduction of all-cause mortality in terms of exercise?

Answer 8

When someone who is inactive starts to become active.

Question 9

What did the Stamatakis Scottish study indicate

Answer 9

Even when an individual increases their physical activity, the due to the high amounts of screen time and prolonged amounts of sitting for work, PA only decreases the hazard ratio slightly.

Question 10

What is the relationship between physical activity, getting metabolic syndrome and developing Obesity?

Answer 10

Inverse relationship - highlights the importance of physical activity.

Question 11

What was the non-movement behaviour that did not impact the likelihood of someone developing metabolic syndrome?

Answer 11

Sleeping- its restorative.

Question 12

What is the difference between exercise and inactivity?

Answer 12

Exercise: relates to functional capacity. It is the ability to maintain homeostasis in response to stress.

Inactivity: low functional capacity. It indicates low cardiorespiratory fitness (VO2 max) and decreased muscle mass and strength.

Question 13

When individuals increased their VO2max, how did the rate of death due to CHD per 10,000 person-years?

Answer 13

Decreased by 67% for men and 50% for women.

Question 14

What did the Cophengan study show?

Answer 14

Benefits of higher midlife CRF extend well into the later part of life.
Less fit individuals lived about 2.5 less years than the average fit individuals.

Question 15

Is physical activity and physical fitness the same thing? Explain.

Answer 15

No they are independent factors with their own dose-response relationship.

CAD decreased linearly up to 20% with increased levels of PA and decreased up to 40% with increased physical fitness.

Question 16

What is the difference between physical activity and fitness?

Answer 16

Physical activity can be anything even things like NEAT but physical fitness more sternous exercise.

Question 17

Will you risk of early morbidity and CVD continually decrease the more fit you are?

Answer 17

Yes, but it does plateau.

Question 18

Does massage increase blood flow?

Answer 18

No- Doppler studies have shown that massage does not increase blood flow and may actually reduce it. There is very little evidence that that muscle massage does anything for long or short term recovery of muscle function.

Question 19

What offered the most protection against heart disease?

Answer 19

Running - aerobic exercise.

Question 20

How did different modes of exercise affect one’s risk of CAD?

Answer 20

1 hr Running - reduced risk of CAD by 42%.

30 min Weight lifting - reduced risk of CAD by 23%. (only one study has shown this).
30min or rowing and walking reduced risk of CAD by 18%.

Question 21

Is resistance training beneficial for the development of metabolic syndrome?

Answer 21

Yes- can decrease by 29% but is recommended that one does resistance training with aerobic training.

Question 22

There is a limit to too much exercise that it doesn’t have any benefits anymore?

Answer 22

The benefit (decrease in mortality risk) flattens out at 22.5 MET hrs/week. If you you pass 75 MET a week- there is less protection and your risk factor begins to increase again.

Question 23

When does your risk factor go up in terms of MET? Why?

Answer 23

5 to 10x times above the minimum. Saturates at 4 times the minimum. Too much exercise and supress the immune system.

Question 24

Why was the Moore et al. paper on physical activity and cancer important?

Answer 24

Showed that there was a negative correlation between PA and cancer. PA reduced half of the 26 cancers they looked at.

Question 25

Can you just be a weekend warrior?

Answer 25

Yes, just need to ensure that you meet the minimums.

Question 26

Can athletes do too much exercise?

Answer 26

Yes, too much activity can cause heart pathologies like AFIB. This is because these individuals tend to have more heart rate variability.