LMBR Study Grp: Physical Activity #1 Flashcards
According to the National Weight Loss Control Registry data, the average amount of exercise for successful weight loss maintenance is:
A. 150 minutes a week B. 240 minutes a week C. 330 minutes a week D. 420 minutes a week E. 500 minutes a week
D.
p. 215
Regarding weight loss and weight maintenance, what is FALSE?
A. There is little weight reduction with physical activity alone.
B. Diet is necessary to lose weight, but physical activity is needed to maintain weight loss.
C. Physical activity alone can lower diastolic blood pressure and fasting glucose, but not triglycerides.
D. Physical activity reduces all-cause mortality, independent of weight loss.
E. Aerobic exercise is more helpful than resistance exercise for weight loss.
C.
p. 214, 215.
- What is the feature of good muscle quality?
2. Is muscle quantity or muscle quality more important for preventing early death/maintaining mobility?
Answers:
- Low Intramuscular fat
- Muscle quality
p 212
VT1, the First Ventilatory Threshold, is associated with all of these factors with the exception of:
(1 or more answers)
a. Measure of functional capacity.
b. More CO2 production.
c. Increased respiratory rate.
d. High blood lactate levels.
e. Highest level of intensity that can be maintained for 3 hours.
a, e.
p 203
a. Is incorrect (it is a measure of cardiorespiratory fitness
e. Is incorrect (it is the highest level of intensity that can be maintained for 1-2 hours)
“Any movement done through skeletal muscle contraction that causes energy expenditure beyond its baseline” is a CDC definition best describing:
a. Exercise
b. Fitness
c. Physical activity
d. Deconditioning
c.
(p 187).
a. Exercise = planned, organised, reoccurring PA with intent improving/maintaining health;
b. Fitness = is the ability to perform activities of daily life, respond to emergencies, enjoy leisure time with energy, vitality and without excess fatigue; it is the outcome of exercise;
d. Deconditioning occurs from consistent inactivity and leads to functional loss; if recognized as a disease, deconditioning would be more common than Htn or Diabetes
Physical fitness includes the following categories except:
a. Muscular strength and endurance
b. Flexibility
c. Body tone
d. Cardiorespiratory endurance
c.
p187
- Body composition, not body tone.
Aerobic activity guidelines, which is incorrect?
A – Children three to five should be involved in active play.
B – Children 6 – 17 years should be involved in moderate to vigorous activity and vigorous activity on at least two days per week.
C – Adults (18-64 years) should do 2.5 hours of moderate intensity exercise per week or 1.25 hours of vigorous intensity exercise per week.
D – For adults additional benefits can be gained by doing 5 hours of moderate intensity aerobic activity.
B.
p. 189
Children 6 to 17 yrs of age:
Correct: “physical activity of moderate to vigorous intensity” (and the guideline says “for 60+ mins per day”).
However, vigorous activity is recommended on at least 3 days per week.
Which of the following statements is incorrect? (May be multiple answers)
1) Children aged 3-17yo should engage in at least 60minutes of moderate to vigorous intensity physical activity daily.
2) Adults age 65y and older should engage in 2.5hours of moderate intensity exercise per week.
3) The recommended weekly 2-3 strength training days should be separated by 48hours.
4) Healthy adults should do one set of 10-15 repetitions of resistance exercise for each major muscle group during the week.
5) Healthy adults should do motor skill and proprioceptive skill training for 20-30mins per day.
1, 4
1) Children 6-17 (p 189)
4) Resistance exercise for healthy adults: 8-12 reps, not 10-15.
(10 to 15 reps applies to “older or frail individuals”, including “healthy adults aged 65 years or older”. …“Weights used for strength training should be light enough to complete a set of 10 to 15 repetitions.” p 190)
Also note regarding answer (3), if an individual chooses to do resistance training DAILY, they may do so but “should not work the same major muscle groups two days in a row.” (p 190)
For initiation of resistance training, which statement is false:
A. Working with an intensity of 5-6 on a 10-point scale
B. Complete 8-12 repetitions before fatigue.
C. Separate workouts by 48 hrs.
D. Patients do not usually benefit from professional advice on resistance exercise and can manage them well.
E. More frequent workouts can be done as long as different muscle groups are trained on consecutive days.
D.
p 198.
See also p 190.
Which of the following statements is incorrect?
1) Physical inactivity is the cause of 1 in 5 premature deaths.
2) The relative risk of all cause mortality decreases by 30% with 3 hours per week of moderate to vigorous physical activity.
3) If you meet the recommended weekly amount of moderate intensity exercise, mortality risk is reduced by 19% as per a review of 22 studies including more than 7 million people.
4) Inactivity is as prevalent as hypertension.
5) Breaking up sitting with 2 minutes of walking every 20 minutes shows significant improvement BSL/insulin levels proportional to the intensity of walking.
1, 4 and 5.
p 191-192
Actually:
1) 1 in 10 deaths
2) twice as prevalent as HTN
3) intensity of walking did not make a difference.
In a study of over 40,000 men and women, which were the top 3 causes of preventable death from all-cause mortality?
a. Obesity, Smoking, Cardiorespiratory fitness (CRF).
b. Hypertension, Smoking, High cholesterol.
c. CRF, Smoking, Hypertension.
d. Hypertension, Obesity, Diabetes.
c.
(pg 191 table)
Attributable fraction (%) of all-cause mortality: (in descending order) 1. Poor cardiorespiratory fitness (CRF) (most impt) 2. Smoking 3. Htn 4. High chol 5. DM 6. Obesity
The overall benefits of physical activity include which of the following:
A. Increased health-related fitness
B. Improved control and maintenance of healthy body weight
C. Decreased risk of disabling medical conditions
D. Decreased risk of chronic disease rates compared to people who are inactive, when accompanied by improved nutrition.
Options:
a) A only
b) both A and C
c) both B and D
d) A, B and C
e) All of the above
d) A, B and C
p187
All are TRUE, with the exception of the last option D, which unnecessarily adds the proviso “when accompanied by improved nutrition”.
• “The overall benefits of physical activity include which of the following:
- Increased health-related fitness;
- Improved control and maintenance of healthy body weight;
- Decreased risk of disabling medical conditions;
- Decreased risk of chronic disease rates compared to people who are inactive.”
Which of the following is incorrect with regards to the American College of Sports Medicine’s stages of exercise progression?
1) The initial stage should last 1-12 weeks.
2) In the initial stage, you should start with 15minutes of aerobic activities (HR 40-60% of HRR) 3-4 times per week.
3) In the improvement stage you should increase duration by max 10% each week until you reach 20-30minutes of continuous moderate-vigorous intensity exercise.
4) The maintenance stage should only start when the patient is in at least the 50th centile for all health related fitness parameters.
5) In the improvement stage, intensity should be increased by a max of 5% of one’s heart rate reserve every sixth session if well tolerated.
1 and 3.
pg 196
1) Initial stage: 1-6 weeks
2) Improvement stage: duration increase by max 20% each week until (…etc)
Which of the following definitions relating to physical activity science are most accurate?
A. Fitness is the ability to perform ADL’s (activities of daily life), respond to emergencies, enjoy leisure time with energy, vitality and without excess fatigue.
B. Physical activity involves any movement of the body done through skeletal muscle contraction that is recurring and done with the intent of improving 1 or more aspects of health.
C. Deconditioning is a disease state resulting from consistent physical inactivity and lack of regular exercise and is more common than other diseases such as hypertension or diabetes.
D. Exercise is purposeful physical activity that is organized, planned, recurring and done with the intent of improving physical fitness.
Options:
a) A only
b) both A and C
c) both B and D
d) A, B and C
e) All of the above
a) A only
p187
B. “Physical activity involves any movement of the body done through skeletal muscle contraction that…
…causes energy expenditure beyond its baseline.”
C. Despite being a “common preventable cause of morbidity and mortality”, deconditioning is a health state but not recognised as a disease per se.
D. “Exercise is purposeful physical activity that is organized, planned, recurring and done with the intent of
…improving or maintaining one or more components of health.” (not just physical fitness)
Which practical and appropriately ordered resource(s) would be used to counsel patients on physical activity (choose all that apply)?
a. Assess, Advise, Agree, Assist, Arrange
b. Ask, Advise, Assess, Assist, Arrange
c. Precontemplative, Contemplative, Preparation, Maintenance, Action, Preparation
d. Precontemplative, Contemplative, Preparation, Action, Maintenance
e. Specific, Meaningful, Achievable, Relevant, Time-sensitive
a and d.
p 206,207
Note: e. is incorrect because the SMART goals are:
- Specific
- MEASURABLE
- Achievable
- Relevant
- Time frame
