Physical Activity

Question 1

Slow twitch ( Type I), called SO fibers for?

Answer 1

Slow contraction

increased Oxidation

Question 2

Source of energy for Slow Twitch fibers?

Answer 2

Increased mitochondria

E from oxidative metabolism - glucose and oxygen

Question 3

Source of E for Fast twitch fibers?

Answer 3

Short term glycolysis

Question 4

Fast twitch fibres (type II) are good for what kind of activity?

Answer 4

Short term sprint activities

Question 5

Total Energy Expenditure=

Answer 5

REE 60-75%+
Thermic Effect of MEals 10%+
Energy expenditure from PA 15-30%

Question 6

What is Non-Exercise Activity Thermogenesis?

Answer 6

Energy expended through occupation, transportation and leisure

Question 7

What is VO2?

Answer 7

volume of O2 consumed per minute, a measure of aerobic fitness

Question 8

what is Metabolic Equivalent of Task ?

Answer 8

Expression of energy cost in reference to PA
ie/1 MET= 3.5 mL O2/kg body weight/min whit sitting quietly at rest, body’s RMR

1 sitting
3 mod walking
5 jogging

Question 9

Give examples of Light, Moderate and Vigorous MET categories

Answer 9

Driving Car
Walking at brisk pace
Carrying 50 lbs up stairs

Question 10

Lean body mass consists of

Answer 10

overall 75% body mass
40% muscle
25% organs
10% bone

Question 11

Benefit of Eccentric exercise?

Answer 11

Strength and reducing intramuscular fat

Question 12

What may reduce knee joint loads in patients with obesity?

Answer 12

Slower pace

Wider pedal stance

Question 13

Components of an Exercise Rx FITTE

Answer 13

Frequency
Intensity
Time
Type
Enjoyment

Question 14

Special considerations for PA in patients with Autonomic Neuropathy 3

Answer 14

Monitor HR, BP, glucose
Climate controlled environment
EST prior to exercise?

Question 15

Exercise guideline for Moderate vs Vigorous

Answer 15

Moderate - 150-300 min/week

Vigorous - 75 min/week

Question 16

Max HR for Moderate vs vigorous

Answer 16

MAX HR 220-age, 70% target moderate, 85% target vigorous

Question 17

When is Borg rating of perceived exertion helpful?

Answer 17

To assess intensity when people ARE taking meds that could affect HR or pulse

Question 18

Borg scale is 6-20 - what do the numbers correlate with

Answer 18

12-14 is moderate intensity
20 is maximal exertion
Multiply by 10, correlates well with actual heartrate

Question 19

Impact on weight of exercise

Answer 19

Maintain weight > 150 min/week

Achieve weight loss >5% > 300 min/week

Question 20

Who needs ECG before starting to exercise?

Answer 20

Non-exercisers with CV, metabolic or renal disease AND/OR signs or symptoms that suggest they do

Question 21

What counts for lean body mass?

Answer 21

• Water
• Minerals
• Protein and glycogen
• Essential fat in organs , CNS, bone marrow
• DXA uses Fat free mass to measure fat/bone/soft-tissue

Question 22

Exercise “browns” white adipose tissue by increasing levels of 5

Answer 22

IGF21
Catecholamines
IL-6

Glucagon
leptin!

Question 23

What level of protein may maximize retention of lean body mass in resistance-trained subjects during hypocaloric periods?

Answer 23

2.3-3.1 g/kg/day

Question 24

What is the impact of exercise on appetite, specifically hormones? 2

Answer 24

Ghrelin suppressed
PYY elevated

may also decrease resistance to leptin

Question 25

Non-exercise thermogenesis (NEAT) examples

Answer 25

Fidgeting
Walking to work
Typing

Question 26

Widest variance in energy expenditure in individuals is from from ______.
What is the range of calories burned?

Answer 26

NEAT

150-500 kcal/day

Question 27

How many steps per day is considered sedentary?

Answer 27

<5000

Question 28

Physical Inactivity defined by

Answer 28

> 6 hours/day of sitting, including screen time

Question 29

Post-op PA recommendation for prevention of weight regain

Answer 29

250-420 min/week