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Obesity Boards > Physical Activity > Flashcards

Physical Activity Flashcards

1
Q

What is meant by physical fitness?

A

Measurable state

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2
Q

What is meant by physical activity?

A

any movement(skeletal muscle movements that require energy)

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3
Q

What is meant by physical exercise?

A

Planned activity - physical activity that is planned, structured, repetitive and aims to improve one or more components of physical fitness

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4
Q

Exercise is a subset of _____?

A

Physical activity

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5
Q

Where does the most of our energy expenditure go?

A

Resting metabolic rate - what it takes to run our bodies

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6
Q

What is second most source of our energy expenditure?

A

NEAT(Non exercise activity thermogenesis)

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7
Q

What are adaptations to CV function with physical activity?

A

Increased total blood volume
Increased ventricular compliance
Increased venous return
Increased contractility
Increased EDVolume
Increased EF
Increased Stroke Volume
Increased CO
Increased effectiveness of cardiac output distribution
Optimized peripheral blood flow
Increased blood flow to active muscle
Decreased resting heart rate

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8
Q

What increase in met lead to what percent reduction in VAT?

A

Increase in 1 met per week led to 4% reduction of VAT

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9
Q

How does physical activity affect hunger and satiety hormones?

A

Ghrelin is suppressed and satiety hormones, esp PYY is elevated in response to acute bouts of mod to high intensity exercise(during and immediately after for short term)

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10
Q

How many americans meet physical activity guidelines?

A

<25%

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11
Q

How many kcal/kg/day do you have to burn to prevent weight regain?

A

11-12 kcal/kg/day

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12
Q

What is important for remission of diabetes?

A

Exercise

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13
Q

What is the average number of steps per day for US adults?

A

<5000

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14
Q

What is the number of steps that is considered low active?

A

5000-7500

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15
Q

What is the number of steps that is considered somewhat active?

A

7500-10,000

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16
Q

What is the number of steps that is considered active?

A

> 10,000

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17
Q

How many hours of sitting per day is considered inactive?

A

> =6

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18
Q

Female college students who sat => 7.5 hours per day had how many fold times for risk of obesity?

A

10

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19
Q

How much screen time should kids be allowed if in active weight mgmt program?

A

<=1 hour

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20
Q

Which patients might need CV evaluation with exercise stress test prior to starting exercise program?

A

If non exerciser, with cardiovascular, metabolic or renal disease and/or signs/symptoms that suggest these diseases.

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21
Q

What is an effective way to reduce knee -joint loads in adults facing obesity when it comes to exercise?

A

Walk at slower speeds

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22
Q

What is a way to exercise to rehave OA knee?

A

Exercising with wider pedal stance

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23
Q

What should be part of physical activity prescription?

A

Frequency
Intensity
Time
Type
Enjoyment

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24
Q

How do you know if you are doing moderate exercise?

A

Starting to get challenging
Conversation takes a little effort

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25
Q

How do you know if you are doing vigorous exercise?

A

Challenging
Conversation difficult

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26
Q

What are some ways to measure intensity?

A

Heart rate
Perceived exertion
Talk Test
Accelerometers

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27
Q

How do you calculate the heart rate needed for moderate intensity exercise?

A

220 minus age x (64-76%)

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28
Q

How do you calculate the heart rate needed for vigorous intensity exercise?

A

220 minus age x (77-93%)

29
Q

What is the Borg scale?

A

Perceive exertion

30
Q

What are the numbers correlate with on perceived exertion?

A

6 - no perceived exertion
12-14 - moderate level of intensity
>20 - maximal exertion of effort

31
Q

How do you calculate the heart rate from perceive exertion number?

A

Multiply it by 10

32
Q

What is the preferred method to assess intensity among those individuals who take medications that affect heart rate or pulse?

A

Perceive exertion

33
Q

How often should you do the talk test?

A

Every 15 minutes

34
Q

What is an efficient way to increase total muscle mass?

A

Resistance training in large muscle groups

35
Q

Development of which muscles is important for balance and stabilization?

A

Core

36
Q

How many hours should you limit for prevention of weight gain in children in regards to screen time?

A

<=2

37
Q

How should exercise be tailored for children in weight mgmt program?

A

Planned supervised active play for 60 minutes a day.

38
Q

How should exercise be tailored for children in weight gain prevention program?

A

60-90 minutes of unstructured play

39
Q

Where do you see a VO2 max decrease?

A

Aging and higher BMIs

40
Q

What does 1 MET equal?

A

amount of energy expended in 1 minute while lying at rest
3.5 ml O2 consumption per kg of bodyweight per minute
sitting quietly, body at rest, RMR

41
Q

How many RMR = 2 mets?

A

2

42
Q

What does the MET do?

A

Estimates energy expenditure or cost of a particular activity

43
Q

How many METs are considered light activity?

A

<3 METs - driving, standing, walking

44
Q

How many METs are considered moderate activity?

A

3-6 METs - walking at 4mph, brisk pace

45
Q

How many METs are considered vigorous activity?

A

> 6 METs - carrying 25-49 lbs up stairs(8)
Running 10 mph(16)

46
Q

How much of total body mass is lean body mass?

A

75%

47
Q

What composes lean body mass?

A

40% muscle
25% organs
10% bone

48
Q

What is difference between FFM and LBM?

A

LBM includes essential fat in organs, CNS and bone marrow. Both include water, mineral, protein/glycogen.

49
Q

Fat mass is associated with what state?

A

Disease

50
Q

Lean body mass is associated with what state?

A

Health

51
Q

What does MET stand for?

A

Metabolic equivalent tasks

52
Q

What is a strong predictor of longevity?

A

Muscle mass

53
Q

What is muscle mass determined by?

A

Muscle protein synthesis and breakdown

54
Q

What is muscle protein synthesis sensitive to?

A

Mechanical load and nutrition status

55
Q

Which type of muscle fiber has more mitochondria?

A

Slow

56
Q

Which type of fiber is a type 1 muscle fiber?

A

Slow

57
Q

Which type of fiber has higher myoglobin count?

A

Slow

58
Q

Which type of fiber has increased capillary density?

A

Slow

59
Q

Which muscle fiber is aerobic?

A

Slow

60
Q

Which muscle fiber is anaerobic?

A

Fast

61
Q

Which muscle fibers are used for sprinting?

A

Fast

62
Q

Which muscle fibers are used for long distance running and endurance activities?

A

Slow

63
Q

Which muscle fiber has higher oxidative capacity?

A

Slow

64
Q

Which muscle fibers are larger - fast or slow?

A

Fast

65
Q

At what age does skeletal muscle start to decline?

A

Age 30 with more significant losses at age 65 and 80

66
Q

What contributes to sarcopenic obesity?

A

lower physical activity and lower basal metabolic rate of adipose tissue so lower resting energy expenditure

67
Q

What type of exercise is best for muscle hypertrophy and improve muscle strength and function in older adults?

A

Resistance exercises

68
Q

Which type of exercise is best for strength and reducing intramuscular fat?

A

Eccentric exercise

Obesity Boards (11 decks)

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