Physical Activity Flashcards
PA and all course mortality
1 in 10 premature deaths
US 8.3% deaths due to physical inactivity
Those who exercise most have fewer no of years lost. Physically active obese 2 = inactive normal weight
Sedentary behaviour
Independently increases disease risk
Further increase if also physically inactive
1 in 3 achieve PA guidelines
Aerobic or endurance exercise
Cardiovascular
Large muscles
Increase BMD and decrease % fat
No change in lean body mass
Decreases triglycerides
+/no change HDL
-/no change LDL
Strength or resistance exercise
Muscle to contract against external resistance
Increase BMD slight decrease %body fat
Increase lean body mass
+/no change HDL
-/no change LDL & triglycerides
Components of an exercise prescription
F - Frequency
I - Intensity
T - Type
T - Time
V - Volume
P - Progression
Aerobic guidelines
3-5years
7-17 years
18-64 years
65+ years
3-5 years - physically active throughout the day ‘active play’
6-17 years - 60m+ mod-big daily (VIG 3x a week)
18-64 years - 150min mod or 75min vig
65+ - as much as you can
Strength and resistance guidelines
6-17 years - 1hr 3 days per week
18 -64 years - 2-3 times a week, not consecutive. One set 8-12 reps each muscle group
Flexibility guidelines
Healthy adults - 10 mins 2-3 times a week
Greatest benefit if daily
2-4 reps of 10-30 secs of all major tendons
Balance guidelines
Adults - motor and proprioceptive training 3 times a week
65+ balance training 3 times a week
Metabolic equivalent tasks. Ratio of the metabolic rate during a task compared to a standard resting metabolic rate
Standing resting - 3.5ml O2 / kg / min
Sleeping = 0.9 METs
Mod intensity = 3-5.9 METs
VIG. Intensity = 6+ METs
MET hour - metabolic equivalent of activity for 1 hour
Calculate MET hours per week
Calculate the activity - ie walking - 3 MET
Then multiple by number of hours performed in a week.
Standard MET for ;
Sleeping
3mph walking
Climbing 2 flights of stairs
Running at 10.9 mph
Sleeping 0.9
3mph walking 3
Climbing 2 flights of stairs 5
Running at 10.9 mph 18
Minimum and maximum activity guidelines
Most benefit at 10-20MET hours per wk
Plateau at 80 MET hours per wk
2 hrs standing per day 10% reduction in all cause mortality
Physical activity and obesity
Weight maintenance- >250min mod intensity may prevent re-gain
60-90min daily
Weight loss - <150min no wt loss
>150min 2-3 kg
225-420 5-7.5 kg
Physical activity vital signs
PAVS = days per week with physical activity x mins physical activity per day
On average how many days so you exercise
On average how many total mins of exercise per day
