Physical Activity Flashcards

1
Q

Types?

Define Physical Activity

A

Encompasses all movement creating energy expenditure
- ADL: activities of daily living (Essential - walking, mowing the lawn, brushing teeth)
- LTPA: leisure time physical activity (Non-essential - gardening, sport)
- Occupation (firefighting, construction, paramedics, movers)

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2
Q

Exercise

A

Subset of physical activity that is planned, structured, and repetitive with the intention of improving physical fitness
- fits into leisure time
- two main types: health related & performance related fitness

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3
Q

Fitness Industry Origins

A
  • fitness movement 70s-80s included running, aerobics, and body building (gender specific)
  • focused on appearance as opposed to health
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4
Q

Health-related fitness should include?

A

Power and Balance
- balance becomes an issue as population ages
- power refers to strength (force) over time

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5
Q

True or False: Phsyical activity provides no health benefits

A

False
- physical activity can improve both your physical and mental health

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6
Q

Amount of physical activity you need to see health vs fitness improvements

A

Quantity and intensity of physical activity needed to promote health is less than that needed to maintain/improve fitness

  • greater threshold of exercise quantity, volume, intensity that we need to cross to get more fit compared to becoming healthy
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7
Q

Dose-Response Curve

A

Dose - physical exercise
Response - what happens in our body

  • Dose of physical activity directly related to response for certain benefits
  • Higher energy expenditure, better health outcomes (more likely to have all the benefits)
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8
Q

What are dose changes based on?

A

Baseline fitness levels (starting point)
eg. an unfit person who has been sedentary has a greater “window of opportunity” for achieving benefits at a lower intensity
starting at higher level means lower window of opportunity

  • linked to tolerance of physical activity
  • we all have a “ceiling” or upper level beyond which adding PA only has marginal benefits
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9
Q

Physical activity based on geographical location

A

Physical activity participation is going to increase when:
- there are factors that encourage physical activity (built environments, natural environment, infrastructure)
- higher education, income, and socieoeconomic status (access to health guidelines, resources, and time availability)

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10
Q

True or False: Not being active elevates the risk of disease and government costs

A

True

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11
Q

Costs of physical inactivity

A

Direct costs - treatment, hospitalizations, equipment, doctors salaries
Indirect costs - loss of economic productivity (absenteeism)

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12
Q

Economic benefits of increasing physical activity in populations

A
  • reduce health care spending (costs allocated to other areas such as childcare and education)
  • economic growth
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13
Q

True or False: As we get older, physical activity decreases

A

True

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14
Q

True or False: Children are the most inactive

A

False

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15
Q

True or False: Boys are twice as likely as girls to meet physical activity guidelines

A

True

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16
Q

Screen time and sleep trends

A

Recreational screen time is increasing in children and pre-teens

Children and pre-teens are meeting the national sleep requirements

17
Q

Why are adults not meeting national physical activity guidelines?

A

Time Restraints
- they know physical activity is important and they enjoy it, yet they still don’t meet the guidelines

18
Q

True or False: Children and pre-teens are meeting the two hour recommendation of recreational screen-viewing per day

19
Q

What recommendation are children, pre-teens, and adults all meeting?

A

Sleep recommendations

20
Q

How are guidelines made and who makes the decisions?

A
  • research/studies done within the field to determine stimulus that will improve health, then creates a report that is going to promote health benefits which is achieveable & realistic for individuals

Decisions are made by researchers/experts in the field:
- CSEP
- W.H.O
- Public health agency
- American college of sports medicine

21
Q

Issues with Canada’s Original Physical Activity Guidelines

A
  • only included healthy adults
  • only included aerobic activity (missing strength training)
  • no guidelines for sleep
22
Q

Current Guidelines shift towards…

A

24hrs
- making every hour count (moving more, minimizing sedentary behaviour, and focusing on sleep)

23
Q

Guidelines for Adults 18-64

A

Physical Activity
- variety of types and intensities
- moderate to vigorous aerobic activities
- muscle strength training twice a week
(accumulation of 150 minutes per week)

Sleep
- 7-9 hours of good quality sleep (consistent bed and wake up times)

Sedentary Behaviour
- limiting sedentary time to 8 hours or less
- shifting screen time to movement based

24
Q

Potential harms?

Guidelines for Older Adults (65+)

A

Physical Activity
- range of physical activities in a variety of environments
- focuses on balance

Sleep
- practice healthy sleep hygiene (routines, behaviours, and environments conductive to sleeping well)

Sedentary Behaviour
- should limit long periods of sedentary behaviours

Benefits of following these guidelines far exceed potential harms

25
How do the guidelines change as we get older?
The relative dose is individualized (based on age) - stimulus changes as we age, but benefits are same
26
Are canadians following the guidelines?
1. new guidelines are being followed more than the old guidelines 2. majority of guidelines are still not being met
27
Guidelines for Children 0-4
- many hours of sleep (decreases as they age) - movement is always beneficial - limit screen time for young children
28
Guidelines for Children 5-17
- movement (both playground/body based exercises and light physical activity that is not exercise based) - consistent sleep (wake-up and bed-time) - limit screen and sedentary time
29
# What can be done to change this? Trends of Physical Activity in Youth
- most children are not meeting the guidelines - boys are more active than girls Change: - opportunities for children to participate in sport - limiting screen time - more outdoor play - improving built environment - increasing parent activity level (model good behaviour)
30
Unique populations that may need different/specific recommendations
Movement becomes challenging Physical activity still encouraged Pregnancy - 150 minutes of moderate intensity PA each week spread over a minimum of 3 days (inlcludes aerobic and resistance training) - should participate in physical activity with exception of **contraindications** Spinal cord injury - less than 150 minutes - includes aerobic and resistance exercises - adaptive exercises necessary (may require specific equipment that helps facilitate movement)
31
# Risk involved? W.H.O Guidelines on Physical Activity and Sedentary Behaviour
Step-Wise Approach - limit sedentary time - replace it with some physical activity - first goal is 150 minutes per week - high volumes and intensities increase risk and harms (injuries) - high benefits as physical activity increases, minimal additional benefits at high levels --> reaches a plateau