LMBR6: PHYSICAL ACTIVITY P6.Physical activity extra Flashcards

1
Q

What are the main muscle groups to exercise (8)

US Guidelines

A

Main muscle groups:

Arms - biceps, triceps

Legs - quads, hamstrings,

Front - abdomen, chest

Back - back, shoulders

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2
Q

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 “ “ “

A

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

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3
Q

In terms of exercise & heart rates:

1) What is max Heart rate ?
2) What is heart rate reserve ?

BR 203

A

1) Max HR = 220 - age
2) HRR = Max HR - resting HR

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4
Q

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

A

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

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5
Q

What are the flexibility exercise guidelines for healthy adults ?

Frequency ? (best if …)

What should be avoided ?

How much pain ?

Shull video

A

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.

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6
Q

In terms of neuromotor exercise

1) Duration ?
2) What motor skills ?
3) Egs of proprioceptive skill exercises

Shull video

A

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

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7
Q

“Screening prior to physical activity is based on 3 _ _ _”

What are they ?
Shull video

A

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

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8
Q

List 8 lifestyle medicine vital signs

Which are validated (3) ?

Shull video

A

Feet - exercise

Fingers - smoking , EtOH

Forks - diet

Sleep - sleep

Stress - stress

Love - emotional wellbeing

Other: BMI

Validated: Physical acitivity, BMI, AUDIT-C

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9
Q

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

A

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

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