Physical Activity Flashcards
People who are physically active _____ a week have a ______ risk of dying earlier than those who are active for less than _______ a week
7 hours
40% lower
30 minutes
you can put yourself at lower risk of dying early by doing what?
150 minutes a week of moderate-intensity aerobic activity
T/F: as much as half the functional decline between the ages 30 and 70 is due to an inactive way of life
TRUE
25.3% of the adult US population report being physically inactive
according to the Physical Activity Guidelines for Americans you need what 2 types of physical activity a week to improve your health?
aerobic
muscle-strengthening
Adults need:
- 150 minutes of moderate-intensity aerobic activity every week and muscle-strengthening activities on 2 or more days a week
OR
- 75 minutes of vigorous-intensity aerobic activity every week and muscle-strengthening activities on 2 or more days a week
OR
- An equivalent mix of moderate and vigorous intensity aerobic activity and muscle-strengthening activities on 2 or more days a week
what counts as strengthening activity?
- lifting weights
- working with resistance bands
- doing exercises that use your body weight for resistance
- heavy gardening (i.e. digging, shoveling)
- Yoga
List the health benefits that physical activity has for children
- Opportunities for socializing
- Improve fitness
- Increased concentration
- Better academic scores
- Stronger heart, bones and healthier muscles
- Healthy growth and development
- Improved self-esteem
- Better posture and balance
- Lower stress
children and adolescents should do ___________ of physical activity ________
60 minutes or more
each day
list general physical activity guidelines for children and adolescents
- 60 minutes or more a day
- aerobic activity making up most of those 60 minutes
- include vigorous-intensity aerobic activity on at least 3 days per week
- include strengthening activities, mostly BW, at least 3 days per week for 60 minutes or more
- include bone strengthening activities, such as jumping rope or running, at least 3 days per week for 60 minutes or more
list tips to help kids get active
- encourage walking to school and getting active as a family
- get them to skateboard, bike or run instead of getting a ride
- ask them to walk the dog
- have them rake the leaves, shovel snow or carry groceries
- build active opportunities into daily classroom routines and encourage students to join a school sport team
- take kids to the playground or to the park to play
- reduce screen time
list factors that are positively associated with adult physical activity
- postsecondary education
- higher income
- enjoyment of exercise
- expectation of benefits
- belief in ability to exercise (self-efficacy)
- history of activity in adulthood
- social support from peers, family, or spouse
- access to and satisfaction with facilities
- enjoyable scenery
- safe neighborhoods
list factors that are negatively associated with adult physical activity
- advancing age
- low income
- lack of time
- low motivation
- rural residency
- perception of great effort needed for exercise
- overweight or obesity
- perception of poor health
- being disabled
amongst children ages 4-12 the following factors have a positive association with physical activity
- gender (boys)
- belief in ability to be active (self-efficacy)
- parental support
amongst children ages 13-18 the following factors have a positive association with physical activity
- parental education
- gender (boys)
- personal goals
- physical education/school sports
- belief in ability to be active (self-efficacy)
- support of friends and family
list environmental influences that are positively associated with physical activity among children and adolescents
- presence of sidewalks
- having a destination/walking to a particular place
- access to public transportation
- low traffic density
- access to neighborhood or school play area and/or recreational equipment
childhood today is characterized by _________ resulting in more _________ behavior
greater institutionalization
sedentary
how can schools encourage more unorganized activity during breaks and other periods of unorganized time at school?
- use of outdoor environments in teaching different subjects (outdoor education)
- short classroom-based physical activities either at beginning of or during lessons
- practice of walking and cycling to and from home
5 facts about community-wide campaigns
- large-scale, multicomponent campaigns that deliver messages by using media such as TV, radio, newspaper columns and inserts, and tailers in movie theaters
- characterized by a “brand” message using consistently through all means and channels of communication
- include policy and environmental changes
- campaign messages can be directed to large and relatively undifferentiated audiences through diverse media and communication, or can be tailored to fit the needs of specific populations
- campaigns are usually sustained efforts with ongoing high visibility, and often involve many sectors and partnerships
community-wide campaigns often shown to improve community by developing or strengthening what?
- social networks
- community member’s sense of cohesion and collective ability to bring about change
key considerations for community-wide campaigns
- resource-intensive
- require well-trained staff
- difficult to ensure an adequate “dose” or exposure to the intervention for all sectors of the community
describe the B.C Walks Campaign
- Community-wide campaign conducted by the United Health-Services in Broome County, NY
- developed to promote 30 min of daily walking among inactive residents aged 40-50 yrs
- used paid media, public relations, and public health activities
- Included intense 8-week multimedia blitz coupled with community activities
- campaign staff worked closely with transportation and land-use officials in the county to expand safe opportunities for walking through development of trails and improvements to sidewalks
how effective was the B.C Walks Campaign?
78% of Broome County respondents reported hearing about the campaign
percentage of older adults who reported an increase in walking was 34% higher in Broome County than in control county
1 priority for implementing physical activity
patient safety
how can you know if your pt is safe to exercise?
pre-activity screening
- PARQ
- AHA/ACSM Screening
- Facility specific screening form
- Medical history form
list absolute contraindications to exercise (10)
- recent sig changes in ECG
- Acute MI (within last 2 days)
- Unstable angina
- uncontrolled cardiac dysrhythmias causing symptoms
- symptomatic aortic stenosis
- uncontrolled HF
- acute PE or pulmonary infarction
- suspected or known dissecting aneurysm
- acute myocarditis or pericarditis
- acute systemic infection with fever, body aches, or swollen lymph nodes
list relative contraindications to exercise (11)
- left main coronary artery stenosis
- moderate stenotic valve heart disease
- electrolyte abnormalities
- severe HTN (systolic >200, diastolic >110)
- neuromotor, MSK, or rheumatoid disorders exacerbated by exercise
- hypertrophic cardiomyopathy
- tachy or brady dysrhythmias
- uncontrolled metabolic disease
- ventricular aneurysm
- chronic infectious disease (hepatitis, mono, AIDS)
- mental or physical impairments
list general S/S of CVD
- chest pain - cardiac ischemia referral
- SOB at rest or with minimal exertion
- unexplained dizziness
- ankle/LE edema
- palpitations
- intermittent claudication
- unusual fatigue or SOB with usual activity
- nail clubbing
- cyanosis
things to track when monitoring response to exercise testing
- HR
- BP
- RPE
- dyspnea
- O2 saturation
- Pain
- angina
when to stop exercise
- Blood pressure monitoring
- drop in SBP > 10
- excessive rise in SBP >250
- excessive rise in DBP > 115
- Heart rate response
- failure to increase with increasing exertion
- change in rhythm with palpation or auscultation
- symptomatic
other S/S that indicate time to stop exercise
- increase nervous system symptoms
- signs of poor perfusion
- leg cramps
- excessive fatigue
- SOB
- angina
- EKG abnormalities
- pt request
- clinical judgement
how to assess intensity with exercise
- relative intensity → talk test
- perceived exertion → RPE
define relative intensity
level of effort required by a person to do an activity. People pay attention to how physical activity affects their HR and breathing
what is the talk-test?
- moderate-intensity activity you can talk, but not sing, during the activity
- vigorous-intensity activity, you will not be able to say more than a few words without pausing for a breath
target heart rate for physical activity levels
- moderate-intensity = 50-70% of max HR
- vigorous-intensity = 70-85% of max HR
quick screen → 2 question assessment
- how many times a week do you usually do 20 min or more of vigorous intensity physical activity that makes you sweat/puff and pant?
- 3 or more
- 1-2x
- none
- how many times a week do you usually do 30 min or more of moderate-intensity physical activity or walking that increases your HR or makes you breath harder than normal?
- 5 or more
- 3-4x
- 1-2x
- none
how do you score the two question assessment/screen?
- want pt to indicate either 3 or more on 1st question or 5 or more on 2nd to feel they are sufficiently active
- number of sessions indicated in questions is combined to determine total activity
- 5-7 session per week is considered adequate
- >/= 8 high activity levels
list longer outcome measures that can assess activity levels in greater detail
- Modifiable Activity Questionnaire (MAQ)
- Previous Week Modifiable Activity Questionnaire (PWMAQ)
- Physical Activity Readiness Questionnaire (PAR-Q)
- International Physical Activity Questionnaire (IPAQ)
