LMBR6: PHYSICAL ACTIVITY P6.Physical activity extra Flashcards
What are the main muscle groups to exercise (8)
US Guidelines
Main muscle groups:
Arms - biceps, triceps
Legs - quads, hamstrings,
Front - abdomen, chest
Back - back, shoulders
In terms of training progression
1) What is master time line
2) At initial stage: times/wk, intensity (units), duration
3) At final (maintnenace) stage “ “ “
1) Master time line = 6 mos
2) Units: % HRR
- Start 3x/wk, 40-50% HRR, 15-20 min
3) 3-5 x/wk, 70-85% HRR, 20-60 min
In terms of exercise & heart rates:
1) What is max Heart rate ?
2) What is heart rate reserve ?
BR 203
1) Max HR = 220 - age
2) HRR = Max HR - resting HR
1) What proportion of deaths could be prevented if people were more physcially active ?
2) What proportion of US adults are getting enough exercise to prevent chronic disease
3) When does risk of injury become higher
4) What proportion of deaths are due to sitting ?
5) Appropriate breaks for sitting
6) TV risks (? indep RF, comparison)
Shull video
10% of deaths could be prevented if more people were physically active
2) Less than 1/2 US adults getting enough exercise.
3) Inc risk of injury after 600 min/week
4) Sitting => 7% of all cause mortality
5) If sitting, take breaks for 1-5 min per hour
6) TV - independent HR 1.5x all cause MR (even w 7hr exercise per week)
(+) TV has = risk to NEVER exercise but no TV
What are the flexibility exercise guidelines for healthy adults ?
Frequency ? (best if …)
What should be avoided ?
How much pain ?
Shull video
Flexibility GL for adults:
Freq: 2-3 x / wk (max benefits if done daily)
Time: 10 min, hold stretch for 10-30 sec (repeat 2-4x) w total time 60s.
Avoid bouncing
OK uncomfortable, but avoid pain.
In terms of neuromotor exercise
1) Duration ?
2) What motor skills ?
3) Egs of proprioceptive skill exercises
Shull video
Neuromotor (balance) exercises:
1) Duration 20-30 min/session, total 60 min/wk
2) Motor skills: balance, gait, agility, coordination
3) Proprioceptive exercises: tai chi, yoga
“Screening prior to physical activity is based on 3 _ _ _”
What are they ?
Shull video
Screening prior to physical activity is based on 3 cardiovascular event modulators …
CURRENT level of physical activity
DESIRED level of physical activity
Presence of CV, renal, metabolic diseases
Mn: Curnew w arms
List 8 lifestyle medicine vital signs
Which are validated (3) ?
Shull video
Feet - exercise
Fingers - smoking , EtOH
Forks - diet
Sleep - sleep
Stress - stress
Love - emotional wellbeing
Other: BMI
Validated: Physical acitivity, BMI, AUDIT-C
What is standard:
1) For beer, wine, liquor
2) How many drinks in:
a) 1 bottle wine
b) A ‘fifth’ of spiirits
c) One liter spirits
Shull video
Standard:
Beer = 12 oz = 340 g
Wine = 5 oz = 142g
Liquor = 1.5 oz = 43 g
Containters
1 bottle wine = 5 drinks
25 oz/750 cc liq = 18 drinks
34 oz / 1L liq = 24 drinks
