Nutrition And PA Flashcards
Why is it not advisable to train more than 6 days per week?
Increases risk of injury
What does FITT stand for?
Frequency
Intensity
Time
Type of activity
How do you calculate someone exercise intensity (in BPM)?
220-age to calculate max HR
Chosen VO2 max X max HR
What are the ranges of VO2 max for moderate intensity exercise?
50-70%
What are the ranges of VO2 max for vigorous intensity?
70-85%
How can moderate intensity exercise be described?
Can carry on convo but not continuously
How can vigorous intensity exercise be described?
Talking should be difficult while exercising
How frequent should cardio and resistance training be?(2)
Most days of week
2-3 days per week
At what intensity should resistance training be?
85% of 1RM
How long should each cardio and resistance session be?(3)
At least 30 consecutive mins
1-3 sets of 8-12 lifts, with 8-10 exercises including major muscle groups
What are ways to increase lifestyle PA?(4)
Park car further away
Take stairs at every opportunity
Gardening
Cycle to work
According to _______ what are the possible mechanisms of sedentary time increasing CVD risk?(3)
Young 2014
Inadequate muscle contraction may suppress lipoprotein lipase
This elevates blood triglycerides
What are the negative CV effects caused by smoking?(5)
Oxidative stress Decreased NO bioavailability Endothelial dysfunction Hypertension Atherosclerosis
Explain _______ exercise glut4 study findings (2)
Hussey 2012
Acute moderate intensity exercise (60 mins)
Increased glut 4 gene expression in patients with T2D
According to ______ how does physical inactivity increase insulin resistance?(2)
Lammers 2013
Increases fatty acid accumulation
This interferes with insulin signalling
