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Physical Activity Flashcards

1
Q

Fitness v.
Activity v.
Exercise

A

-measurable state
-any mvt
-planned

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2
Q

Muscle fiber types I&II
-mito
-E source
-duration

A

I: slow-twitch
-↑↑ mito
-E from ox metab
-fatigue resistant, long activities

II: fast-twitch
-E from glycolysis
-forceful, sprinting

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3
Q

TDEE =
(%’s)

A

REE (BMR) + TEM (TEF) + EEPA
(60-75%) + 10% +15-35%

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4
Q

EEPA =

A

EE from physical activity
= exercise + NEAT
~150-500 kcal/d

  • most variable, up to 2000 kcal!
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5
Q

NEAT sources

A

occupational
transportation
leisure
fidgeting

*often most variable btw ppl

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6
Q

VO2
-def
-units

A

= volume of O2 consumed per minute
- L/min or mL/kg/min

measure of “aerobic fitness”

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7
Q

Predicted VO2 max based on:

A

1 mile walk test
3 min step test

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8
Q

MET
-def
-1 MET =
-2 MET =

A

= metabolic equivalent of task (i.e. E “cost”)

-estimates EE for PA

1 MET = avg resting O2 consumption (RMR)
= 3.5 mL/kg/min

2 MET = 2x RMR

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9
Q

MET categories

A

<3: Light (driving = 2)

3-6: Mod (e.g brisk walk = 5… 4 mph)

> 6: Vig (25-49 lbs up stairs)

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10
Q

Resting VO2 & age, BMI

A

VO2 ↓ with:
↑ age or ↑ BMI

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11
Q

Lean body mass % and breakdown

A
  • widely variable btw indivuals (genetics, gender, race, age, nutrition, and PA)

75% of total body mass:
-40% muscle
-25% organs
-10% bone
-also water, ligs/tends

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12
Q

LBM vs. FFM

A

Both include h2o, minerals, protein, and glycogen

FFM:
DXA measures fat, soft tissue, bone
FFM = total mass - fat mass

*LBM also includes essential fat in organs, CNS, marrow

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13
Q

Sarcopenic obesity
-onset of mm loss
-contributors

A

*skeletal mm begins decline at age 30 yo, >65, >80
*factors: ↓ PA, ↓ BMR of adipose
*eccentric mvmts beneficial for strength and ↓ IM fat = “negs”, contract while lengthening

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14
Q

Obesity and walking

A

-source of biomechanical load linking obesity to OA, esp knee
-↑ ground rxn forces (GRF) with ↑ bw
-consider SLOWER speeds with WIDER stance

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15
Q

Exercise Rx

A

Freq
Int
Type
Timing
Enjoyment

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16
Q

Freq

A

-# days/wk is NOT DEFINED, except 2+ days of strength training

-choose something safe and realistic for individual

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17
Q

Int Recs

A

Mod:
150-300 min/wk
-starting to get challenging
-conversation more effort

Vig:
-75 min/wk
-hard work
-conversation difficult

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18
Q

Int by HR

A

Mod:
-HR: 64-76% x (220-age)
~70%

Vig:
-HR: 77-93% x (220-age)
~85%

19
Q

Int by Borg scale

A

*preferred for pts taking rx affecting HR

6-20:
…6 = no exertion
…12-14 = moderate
…20 = max effort

x10 = HR (highly correlated)

20
Q

Time

A

Mod: 150-300 min
Vig: 75-150 min
Strength: 2+/wk

21
Q

Low risk aerobic options:

A

aqua classes, water walking
recumbent bike
elliptical
walking
chair aerobics

-20-30 min/day
-can divide into 5-10 min sessions

22
Q

Resistance training

A

-2-3 d/wk nonconsec days
-2-4 sets x 8-12 reps w 2-3 min rest between
-6-10 exercises in 20-30 min session
-bw, bands, wts, machines

23
Q

Kids: prevention of wt gain

A

-Screen < 2 hrs/day
-60-90 min play
-Routine physical activity
-Sedentary behavior assessment

24
Q

Kids: structured wt mgmt

A

-Screen < 1 hr/d
-planned supervised play for 60 mins
-activity log
-consider ex physio

25
Q

For substantial weight loss

A

> 300 min/wk may be required
(vs. 150 min to maintain)

26
Q

Cals to prevent wt regain

A

?900/d for women
1500-2000/wk

27
Q

% of US adults meeting PA guidelines

A

1 in 5!!
(20%)

highest in Western states

28
Q

Stress test before starting exercise routine?

A

Non-exercisers with:
-CV, metab, or renal dz
-or S/S of such

All others, NOT NEEDED

29
Q

Absolute contraindications to exercise

A

NONE

30
Q

Conditions that require close supervision

A

recent MI
unstable angina
VT or other arrythmia
Dissecting aneurysm
acute CHF
severe AS
Myo/pericarditis
Thrombophlebitis
Intracardiac thrombus
Systemic or pulm emb
Acute infxn

31
Q

Other conditions that require close supervision

A

-Untx / uncontrolled severe HTN
-Mod AS
-Sev subAoS
-Supraventrivular arrhythmias
-Vent an
-Freq / complex vent ectopy
-Cardiomyopathy
-Uncontrolled metab dz (DM, thyroid, etc)
-Electrolyte abnL
-Chronic / recurrent infxn (malaria, hepatitis)
-NM, MSK, or Rhuematoid dz exacerbated by exercise
-Complicated preg

32
Q

Chronic conditions or Disabilities

A

-if unable to meet guidelines, do what they can according to abilities
-start low, go slow
-consult a healthcare professional or physical activity specialist

33
Q

Exercise is Medicine

A

Rx in right “dosage” is effective for prev, tx, and mgmt of 40+ most common conditions

Encourage PA as vital sign, give rx @ each visit

34
Q

Factors that play role in browning of white adipose tissue

A

-BF activated by cold
-↓ Brown fat w ↑ BMI

Exercise increases:
IL-6
FGF21
Irisin
Meteorin-like
Glucagon
Catechol

35
Q

PA health benefits

A

CV
Endo
Pulm & sleep
CA
Ortho & rheum
Neuro & psych

36
Q

Aerobic activity & CV fxn

A

↑
TBVol
V compliance
Venous return
Myo contractility
EDV
EF
SV
CO
Effectiveness of CO distribution
Peripheral blood flow
Flow to active mm

↓ resting HR

37
Q

↑ Fitness & mortality

A

↓ CV death
↓ overall mortality

38
Q

STRRIDE
-VO2
-HDL

A

↑ VO2 w ex
↑ HDL

39
Q

Exercise and DM

A

↓
glucose
rx needs
IR
wt control
BP
LDL
TG
mm & bone strength
General well-being

↑
HDL
anxiety

40
Q

Exercise in bariatric surg

A

ciritcal to maintain wt loss &
lasting DM2 remission

41
Q

Muscle protein synthesis

A

-sensitve to changes in mech load & nutritional status

*LBM strong predctor of longevity and health

42
Q

Exercise and visceral fat

A

Vig ex & HIIT ↑ visceral fat loss

43
Q

Exercise and appetite

A

In response to mod-vig ex:
↓ Ghrelin
↑ PYY & other sat hormones

↓ appetite during & after PA, but highly variable

44
Q

Physical Inactivity

A

> = 6 hrs sitting per day
Includes screen time

  • Men w med-high sedentary behav had 65-&^% risk of met synd
    >= 7.5 in college women, 10x ↑ tisk of ob

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