Physical Activity Flashcards
What is the PAR-Q+ for Everyone?
Physical Activity Readiness Questionnaire for Everyone
Self-assessment to determine the medical readiness of an individual to begin a physical activity/exercise program.
Questions are related to:
cardiovascular health (#1)
incidence of angina (#2)
dizziness and loss of consciousness (#3)
bone and joint health (#6)
medications (#5)
Other medical issues related to general health during physical activity(#4 and 7) .
If “YES” is answered for any of the 7 questions, an individual should seek advice from a medical doctor before starting the program
What to do for individuals who are currently active?
1) Determine presence of disease
2) Determine presence of signs or symptoms of disease
3) If neither exist, start with a light to moderate intensity exercise without medical clearance
Once medical clearance is granted, start with light to moderate intensity exercise.
What to do for individuals with known disease who are currently asymptomatic and physically active?
Continue moderate intensity exercise
Need medical clearance for vigorous activity
If signs/symptoms present, stop exercise and seek medical clearance.
What to do for individuals who are NOT currently active?
1) Determine presence of disease
2) Determine presence of signs or symptoms of disease
3) If neither exist, continue with moderate to vigorous intensity exercise without medical clearance.
What are general physical activity guidelines?
150 min/week of moderate intensity
OR
75 min/week of vigorous intensity aerobic activity
+
Muscle-strengthening activities 2+ days/week that involve all muscle groups
What are physical activity guidelines for weight loss?
> 250 min/week moderate aerobic physical activity
How can you assess a patients confidence in their ability to lose weight?
Weight Efficacy Life-Style Questionnaire (WEL)
What are benefits of increasing physical activity?
- Improves quality of sleep.
- Promotes improvements brain function
and reduces risk of dementia. - Reduces the risk of clinical depression and anxiety.
- Improves quality of life and physical function.
- Prevents excessive weight gain.
- Provides health benefits across the age span.
- Reduces the risk of falls and fall-related injuries.
- Reduces risk of many types of cancer.
- Improves maternal and fetal outcomes in
pregnancy.
What is the focus and modality of aerobic activity?
- Focus: Improve cardiorespiratory fitness, reduce CVD mortality, keep healthy weight.
- Modality: Any rhythmic, aerobic exercise that involves large muscle groups and challenges the cardiorespiratory system.
How to estimate aerobic volume of exercise?
Volume = Frequency x Intensity x Time
▫ Frequency = sessions per week; 3-5 sessions per week*
▫ Intensity = how hard you are working, 3-6 METS=moderate; 6-9 METS=vigorous
▫ Time = minutes of exercise per session; 30 to 60 minutes per week*
▫ Volume = kcal/week and many other metrics
▫ Type = walking, running, cycling, stepping, elliptical, etc.
Goal = Total Volume of 500-1000 MET·min-1
·week-1
How to determine exercise intensity?
Use RPE – Rating of Perceived Exertion
Moderate – 12 to 13 Somewhat Hard Exertion
Vigorous – 14 to 17 Hard to Very Hard Exertion
What is the focus and modality of resistance/strength?
- Focus: Enhance muscle strength, power, and endurance, reduce functional limitations.
- Modality: Any exercise that builds strength, anaerobic endurance, and size of muscles.
How to estimate volume of resistance exercise?
Volume = Frequency x Weight x Sets x Repetitions
▫ Frequency = 2+ sessions per week*
▫ Weight = similar to intensity; depends on fitness
▫ Sets x Repetitions = number of times the weight is lifted; 1-3 sets; 8-12 reps
▫ Volume = pounds or kilograms per week – sum across all exercises
What are the benefits of combining aerobic + strength?
Improved:
▫ Aerobic fitness
▫ Body composition ( decrease fat, increase muscle)
▫ Muscle strength and power
▫ Diabetes and diabetes outcomes
What is the focus and modality of flexibility?
- Focus: Improve range of motion around a joint.
- Modality: Any exercise that stretches the muscle to improve the distensibility of the muscle and joint.
What are flexibility guidelines?
Frequency = 2-3+ days per week
▫ Intensity = not known – stretch to the point of mild tightness/discomfort
▫ Time = 10-60 sec per stretch at each major muscle group
▫ Type = Static, Dynamic, Proprioceptive Neuromuscular Facilitation, Ballistic
What is the focus and modality of neuromotor exercise?
- Focus: Improve balance, agility, and coordination.
- Modality: Any exercise that challenges the brain/muscle/sensory feedback
systems that are required to maintain balance and coordination.
What are neuromotor exercise guidelines?
▫ Frequency = 2-3+ days per week
▫ Intensity = not known
▫ Time = 20-30 minutes per session seems to be effective.
▫ Type = Yoga, Pilates, Tai Chi, Exercise Ball, etc.
