Physical Activity Flashcards
Slow twitch ( Type I), called SO fibers for?
Slow contraction
increased Oxidation
Source of energy for Slow Twitch fibers?
Increased mitochondria
E from oxidative metabolism - glucose and oxygen
Source of E for Fast twitch fibers?
Short term glycolysis
Fast twitch fibres (type II) are good for what kind of activity?
Short term sprint activities
Total Energy Expenditure=
REE 60-75%+
Thermic Effect of MEals 10%+
Energy expenditure from PA 15-30%
What is Non-Exercise Activity Thermogenesis?
Energy expended through occupation, transportation and leisure
What is VO2?
volume of O2 consumed per minute, a measure of aerobic fitness
what is Metabolic Equivalent of Task ?
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
Give examples of Light, Moderate and Vigorous MET categories
Driving Car
Walking at brisk pace
Carrying 50 lbs up stairs
Lean body mass consists of
overall 75% body mass
40% muscle
25% organs
10% bone
Benefit of Eccentric exercise?
Strength and reducing intramuscular fat
What may reduce knee joint loads in patients with obesity?
Slower pace
Wider pedal stance
Components of an Exercise Rx FITTE
Frequency Intensity Time Type Enjoyment
Special considerations for PA in patients with Autonomic Neuropathy 3
Monitor HR, BP, glucose
Climate controlled environment
EST prior to exercise?
Exercise guideline for Moderate vs Vigorous
Moderate - 150-300 min/week
Vigorous - 75 min/week
Max HR for Moderate vs vigorous
MAX HR 220-age, 70% target moderate, 85% target vigorous
When is Borg rating of perceived exertion helpful?
To assess intensity when people ARE taking meds that could affect HR or pulse
Borg scale is 6-20 - what do the numbers correlate with
12-14 is moderate intensity
20 is maximal exertion
Multiply by 10, correlates well with actual heartrate
Impact on weight of exercise
Maintain weight > 150 min/week
Achieve weight loss >5% > 300 min/week
Who needs ECG before starting to exercise?
Non-exercisers with CV, metabolic or renal disease AND/OR signs or symptoms that suggest they do
What counts for lean body mass?
- Water
- Minerals
- Protein and glycogen
- Essential fat in organs , CNS, bone marrow
- DXA uses Fat free mass to measure fat/bone/soft-tissue
Exercise “browns” white adipose tissue by increasing levels of 5
IGF21
Catecholamines
IL-6
Glucagon
leptin!
What level of protein may maximize retention of lean body mass in resistance-trained subjects during hypocaloric periods?
2.3-3.1 g/kg/day
What is the impact of exercise on appetite, specifically hormones? 2
Ghrelin suppressed
PYY elevated
may also decrease resistance to leptin
Non-exercise thermogenesis (NEAT) examples
Fidgeting
Walking to work
Typing
Widest variance in energy expenditure in individuals is from from ______.
What is the range of calories burned?
NEAT
150-500 kcal/day
How many steps per day is considered sedentary?
<5000
Physical Inactivity defined by
> 6 hours/day of sitting, including screen time
Post-op PA recommendation for prevention of weight regain
250-420 min/week
