LMBR6: PHYSICAL ACTIVITY P2. p 185-196 Flashcards
What is body composition referring to ?
BR 216
The percentages of body water, bone, muscle, and fat
What is the physical activity vital sign (PAVS) ?
BR 216
A tool created to quickly measure one’s physical activity level.
The equation is (days per week) x (mintues per day) = minutes per week (that a person does exercise)
What is a FITT prescription ?
BR 216
A type of exercise prescription which incudes recommendations on:
F -frequency
I - intensity
T - type of exercise
T - time (duration)
What is maximum heart rate ?
What is Heart Rate Reserve ?
Define moderate intensity exercise
Low/mod/vigorous execise wrt Max HR
Low/mod/vigorous execise wrt METs
BR 216, 203
Max HR = 220 - age (Mayo Clinic)
Heart Rate Reserve (HRR) = A number equal to the maximum heart rate (MHR) minus the resting heart rate (RHR)
Moderate: 40-60% of HRR (reserve)
Low is < 64% max HR, Mod 64-76%, vig > 76% (wrt MAX HR)
Low < 3 METs, mod 3-6 METs, vigorours > 6 METs
What is the Exercise Tolerance Test (ETT) used for ?
BR 216
The ETT is an exercise stress test that tests for cardiovascular fitness
What is the Borg scale ?
What is it used for ?
What values does the short version cover ?
BR 216
The Borg scale is a rating of perceived exertion (RPE) used to monitor the intensity of exercise.
The short version ranges form 1 to 10
What is the metabolic equivalent of a task (MET) ?
BR 216
METs are a ratio of the metabolic rate during a task compared to a standard resting metabolic rate.
What is high intensity interval training (HIIT)
BR 216
Characterized by brief, intermittent bursts of vigorous activity that are interspersed with periods of rest or low intensity exercise.
What are the five A’s for counselling patients (including on physical activity)
BR 216
Include:
Assess - knowledge,
Advise - re need for change
Agree - on areas to focus
Assist - in setting of goals
Arrange - Follow-up
What are SMART goals ?
BR 216
These are another option for goal setting with or in place of exercise prescription.
SMART goals are:
S - specific
M - measurable
A - achievable
R - relevant
T - time based (timeframe)
1) What are the health savings of physical activity
2) What are the health charges with one unit of BMI ?
3) How much does it cost to change a person from “inactive” to “active” ?
4) What are the most cost-effective ways to increase physical activity in a population ?
BR 187
1) Each day of physical activity per week decreases median health care costs by 4.7% in the US
2) One unit of BMI increase => 2% higher health charges
3) Costs from $ 500- $5,000 to move one person from “inactive” to active
4) Most interventions to increase physcial activity were cost-effective; brief advice given by phone, in person, or by mail were more cost-effective than supervised activities such as gym classes or exercise programs.
What proportion of US health costs can be related to physical inactivity, overweight, and obesity
=> 25%
- Physical inactivity, Overweight & Obesity assoc with 23% of health plan charges and 27% of national health care charges
- Population: US, age 40 & older in 2005.
Mn: POO 25%
Name 3 (physical) things joint flexibilty is dependent on
BR 188
Ligament, Tendon, and Muscle tightness
Mn: LTM - “Longterm flexibility”
Name 2 types of exercise to improve balance
BR 188
Static and dynamic exercises
Static - isometric (ie no change in muscle length) - used to maintain stability & muscle mass (instead of building muscle).
Dynamic - also called isotonic - move muscles thru a specific range of motion.
What is the talk test ?
How would you define moderate vs vigorous intensity aerobic activities ?
BR 202
US 2018 Physical Activity Guidelines(slide 10/41)
The talk test is used to asssess intensity of (aerobic) exercise while doing it:
Light (HR < 64% max) abole to talk + sing
Moderate intensity (HR 64-75% max): able to talk but not sing during thw activity
Vigorous intensity (HR 77-100%)- can’t say more than a few words without pausing for a breath; unable to talk
