P4. p197-208 Flashcards

1
Q

What are the effects of resistance exercise & strength training on:

1) BMR
2) Bone mineral density
3) Metabolic: [chol], glucose tolerance
4) Arthritis
5) NAFLD

BR 197

A

Effects of resistance exercise & strength training on:

1) Increased BMR
2) Improved BMD in early post-menopausal years
3) Improved [chol] & glucose tolerance
5) Decreased pain & disability w arthritis
6) NAFLD dec LIVER lipids despite no change in visceral adiposity or whole body fat mass.

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2
Q

A) Components of a resistance prescription

B) Eg of initiating resistance script

BR 197-198

A

A) Components

F - Freq - how often

I - Intensity (wrt ability to lift)

R - Repetitions - # of times life weight

S - Sets - # of cycles of repetitions

B) Initiating

F - Q 48hrs (for recovery)

I - 5-6 out of 10

R - 8-12 before fatigue

S - ?

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3
Q

In terms of flexibility exercises:

1) Why do them ?
2) Does stretching before physical actiivty prevent injury ?
3) Effect of daily hip flexor stretching in the elderly
4) Effect of flex exercises in NIDDM (4)

BR 198

A

In terms of flexibility exercises:

1) Aim is to enhance ability of a joint to move thru its full ROM
2) Mixed evidence wrt stretching warmup & injury prevention
3) Daily hip flexor stretching => inc gait by inc stride length & Peak hip extension during walking.
4) NIDDM w yoga x 3mos: see small but sig improvement in fasting [glu], ppr [glu], HbA1c, BMI

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4
Q

When introducing flexibility exercises

1) Should one warm up first ?
2) Is it OK to bounce during a stretch ?
3) How long should one
- hold each stretch
- total time for one muscle (group)
4) # of repetition
5) “How hard should I push myself ?”

A

1) Yes - warm up first
2) Don’t bounce
3) Hold for 10-30 sec w total time of 60 secs
4) Do 2-4 repetitions for each muscle group => 60 seconds total for each stretch
5) Goal is to feel some tension but not pain during a stretch.

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5
Q

In terms of balance exercises

1) Why do them ?
2) What are the documented benefits ?
3) Sequence with introduction
4) Quick office assessment

BR 198 & here

A

In terms of balance exercises

1) Because they improve ones ability to withstand postural sway or destabilizing stimuli
2) Meta-analysis benefits show decrease in falls which:
- 30% dec injuries requiring medical care
- 40% overall & severe injuries
- 60% resulting in fractures
3) Hand-hold support => remove support => stand on an unstable surface
4) Quick asssessment: stand on one foot.

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6
Q

1) What are METs
2) What is the standard resting MET
3) What are MET hours per week ?
4) Give examples of METs for common activities

BR 199

A

1) MET = metabolic equivalant of a task (compared to standard resting metabolic rate)
2) Std MET = amt of O2 consumed during quiet rest ~ 3.5 ccO2/kg body wt/minute = 1.0 MET
3) MET hours/wk calculate as the sum of (activity) x (MET for activity) x (hr/wk for activity)
4) Light housework = 2, easy biking = 4, serious = 6 (see slide).

1 hr brisk walking ~ 2.5 METs

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7
Q

1) What dose of exercise (METS per week) shows the most benefit ?
2) Is there an effect of lower increases in MET hours per week ?
3) In cohort studies, what are the effects of:
a) Walking > 1 hr/day
b) Non-exercise physical activity/day >= 4h/day
4) Is there a benefit to standing for 2 hrs/day

BR 200

A

1) Most benefit from 10-20 MET hours/week
2) See decreased mortality with almost any increase in MET hrs/week
3) In cohort studies of Chinese women saw sig HR’s (all cause mortality):
a) Walk > 1 hr/day => HR 0.65
b) Non-exercise > 4hrs/day => HR 0.60
4) Standing 2 hrs/day => 10% reduction in all-cause mortality

(Plateau ~ 40% risk reduction)

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8
Q

In the nurses health study:

1) What were the all-cause mortality benefits of 1-1.9 hrs of moderate-vigorous physical activity /week ?
2) What there much incremental gain at 7 or more hours per week ?

BR 200

A

In NHS:

1) 1-1.9 hrs/wk mod-vigorous activity => RR 0.82 in all cause mortality (ie approx 10% reduction in mortality for 1 hr/wk [mod exercise])
2) Only slight, non-statistically sig benefits were seen beyond this with 7 or more hers per week.

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9
Q

1) Is there a benefit to low activity vs no activity - what is the threshold for moderate intensity exercise ?
2) Was there a life expectancy benefit with the above ?

BR 200

A

1) 15 min/day (or 90 min/week)(ie low [activity]) of moderate intensity exercise with RR 0.86 for all-cause mortality
2) Low active group had 3 yrs longer life expectancy vs inactive group.

90 min/wk for a 40 yr old x 40 yrs adds up to 6 mos => gain 3 yrs of life !

  • assumes 16 hrs/day
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10
Q

Is there a “Weekend Warrior” benefit ?

a) In men performing physical activity 1-2 days per week ?
b) Is there a possible downside to this ?

BR 201

A

1) Men performing physical activity 1-2 days per weeks had RR 0.85 vs sedentary men
2) However completing all 150 minutes of physical activity in one day MAY increase risk of injury.

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11
Q

In a young (20 yo) Hispanic male:

How much is the benefit (in hours of life) for one hour of moderate vs vigorous intensity expercise.

BR 202

A

For a 20 yo Hispanic male:

1 hr moderate intensity exercise => 2.6 hrs life gained

1 hr vigorous exercise => 5.2 hrs life gained

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12
Q

What would be the current recommendation for who should consider High Intensity Interval Training ?

Give an example of how to do it

BR 202

A

Currently recommended for already fit individuals who are looking to decrease how much time they spend training or to improve cardiovascular conditioning.

Eg swim as fast as you can for 20 seconds, then swim slowly for 10 seconds.

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13
Q

In terms of assessing cardiorespiratory fitness:

1) What is “aerobic power” ?
2) Name 3 ways to test this
3) Describe the following tests:
a) Step Testing
b) Submaximal talk test
c) Rockport fitness walking test

BR 203-204

A

1) Aerobic power = maximum volume of O2 consumed during exercise.

2a) Step testing

  • 12 inch step, metronome & stop watch
  • step for 3 min to metronome; rest x 1 min, THEN check HR and compare to standards.
  • is EFFECTIVE, validated

2b) Submaximal talk test (for ventialtory threshold)

  • occurs when inc [lactate] => met acidosis => inc resp rate to blow off (talking difficult).
  • It is the highest level of intensity that can be sustained for 1-2 hours.
  • tricky to test - req telemetry, treadmill. Takes 8-16 minutes.

2c) Rockport (shoes)

  • complete 1 mile (1.6 km) as fast as possible.
  • then record pulse & estimate VO2 w an equation based on gender, age, weight, time to finish course & peak HR.

Mn: Step testing, talking w Rockport shoes

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14
Q

How could one assess:

1) Muscular strength
2) Muscular endurance

BR 204

A

Strength => difficult to test in a clinic. Need weights or bench/leg press. Best to refer to a medical fitness professional.

Endurance

  • assessses ones ability to perform ADLs by testing ability of muscles to perform repeated/sustained contractions until muscle fatigue occurs.
  • # of repetitions during 1 minute of squats, push-ups or sit-ups is compared to established norms based on age & sex.
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15
Q

How can one assess flexibility ?

Which parts of the body is this test good/bad for ?

What about subjects with low back pain ?

Is efficacy well documented in the literature ?

BR 204

A

Use “Sit & Reach test” (SiTREaCH test)

  • measures flexibility in the hamstrings & low back
  • While standard test is consistent & reproducible, it has only moderate accuracy for hamstring flexibility (reliability r 0.64) & poor accuracy for low back flexibility (reliability r 0.28).
  • It is NOT accurate for those w low back pain.
  • this type of flexibility is BELIEVED to protect against acute & chronic MSk injuries, risk of falls, postural issues & LBP, however this is NOT well documented in the literature.
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16
Q

Name two ways to assess body composition

Normal range for SC fat (men, women)

BR 204

A

Skin-fold thickness testing w calipers:

  • works bc subuctaneous fat is proportional to the total amount of body fat.
  • accuracy is withing +/- 3.5l%
  • use calipers on multiple sites on right side of body.
  • accepted ranges: men 10-22%, women 20-32%

Densitometry - use ratio of body mass to volume:

a) Hydrodensitometry (underwater weighing)
b) Dual energy Xray absorptiometry (DEXA)
c) Multicompartmental measuring.

17
Q

In a meta-analysis of office-based physical activity counselling by primary care providers with self-reported physical activity by patients:

1) Is it effective at 12 months ?
2) What is the NNT

BR 206

A

In a meta-analysis of office-based physical activity counselling by primary care providers with self-reported physical activity by patients:

1) Self reported physical activity at 12 months increased (OR 1.42)
2) NNT = 12 (ie counsel 12 to get one sedentary adult to meet physical activity guidelines at 12 months).

18
Q

Apply the five ‘A’s’ for patient-centered counseling to counsel a patient on physical acitivity.

BR 206-7

A

A - Assess - knowledge, current practice

A - Advise to change - clear, specific, personalised

A - Agree on focus of conselling/Rx

A - Assist pt in setting/achieving goals

A - Arrange regular followup & support.