Physical activity and health Flashcards
Mortality risk factors
obesity
smoker
low CRF (cardio-respiratory fitness)
hypertension
high cholesterol
diabetes
Immediate benefits physical activity
sleep
less anxiety/improve mental health
lower blood pressure
Long-term benefits physical activity
brain health
heart health
cancer prevention
healthy weight
bone strength
balance and coordination - reduce fall risk
Regular physical activity benefits
lower rates all-cause mortality
all major forms CVD
improved weight management
improved cardiometabolic health
lower risk of many major forms of cancer
decreased fall risk
improved brain and bone health
Relationship between moderate to vigorous physical activity and risk of all-cause mortality
largest effect with initial increases in MET
no lower threshold benefit
Physical activity guidelines
move more, sit less each day
150-300mins mod
75-150mins vig
mod to high = 2 times/week
more activity better
Prescription of exercise
potency
slope
max effect
variability
side effects
FITT-VP principles
Frequency - days/times per week
Intensity - %VO2max, %maxHR, lactate threshold
Time
Type - resistance/endurance
Volume - frequency x intensity x time
Progression - easier to heardre exercise
Response pattern physical activity
acute response - one or several bouts but not further
rapid - early then plateau
linear - gains continuous
delayed - after weeks
Public health guidelines
150-300 mod
75-150 vig
more activity the better
move more sit less
muscle strength exercises = 2 days/week
500 MET-minutes
1 MET
3.5 ml/kg/min-1
Intensity thresholds
low-intensity = 1.1-2.9 METs
mod = 3-5.9
vig = >6
HIIT
improve cardiorespiratory fitness
repeated cycles of short duration high intensity exercise and interspeed recovery period
HIIT for cardiometabolic disease
increased VO2peak by 5.4
increased CRF x2
1MET increase = 10-25% improvement survival
LPA example
step count
General guidelines improve fitness
reduce health problems
risk cardiac arrest vig activity = elevated
but exercise + rest = lower cardiac event risk
risk of death inverse to VO2max
Exercise prescription CRF
dynamic large muscle activity - run/cycle/swim
3 (vig) - 5 (mod) times/week
min 2 days/week
20-60 min/session
40-89% HRR
improvements 60-80% VO2max
500-1000 MET-min per week
Risk factors chronic diseases
interited/biological
environmental
behavioural
independent yet dynamic interactions of other risk factors
Risk factors CHD
atherosclerosis - thickening inner lining of arteries, leading pathological contributor to heart attack and stroke death
age
family history
sedentary lifestyle
obesity
smoking
hypertension
dyslipidemia
prediabetes
Hypertension (high BP)
SBP >130mmHg or DBP >80mmHg
risk factor CHD
progressive condition (increase overtime)
young people = more common
interventions = pharmacologic/lifestyle (physical activity)
Post-exercise hypotension
extenuation of exercise-induced vasodilation
stimulates expansion of plasma volume
benefit to regular exercise = intervention to treat
lower resting SBP by 3-10mmHg
lower resting DBP by 2-6mmHg
= reduce risk stroke/CHD
combo lower dose hypertensive med = minimize symptoms
Obesity
excess of body fat
increased weight for height
BMI measure
1 in 4 adults (63%) more in US
1 in 5 children aged 10-11
Obesity increases disease risk for
CHD
stroke
hypertension
type 2 diabetes
cancer
Inflammation
promotes pathological remodeling of blood vessel walls = plaque stops blood flow
blood vessel plaques rupture = vascular events e.g., heart attacks, strokes, peripheral vescular events
Obesity promotes inflammation
adipocytes secrete cytokines
adiponectin anti-inflammatory
IL-6 and TNF-a inflammatory
C-reactive proteins
visceral fat secretes more inflammatory cytokines
interfere with action insulin
= type 2 diabetes, CVD
Statin drugs
lower LDL-C and CPR
reduce risk of cardiovascular disease and death
Mediterranean diet
fruits, vegetables, legumes, whole grains, olive oil
reductions in CRP and IL-6
Physical activity inflammation
lower levels of inflammation
IL-6 produced = anti-inflammatory effect
exercise acts through several pathways to lower systemic inflammation
Metabolic syndrome
obesity
insulin resistance
hypertension
dyslipidemia
cluster of risk factors that promote coronary heart
Metabolic syndrome risk factors
abdominal obesity
waist circumference >120cm (men) >88cm (women)
hypertriglyceridemia
low HDL cholestrol
high BP
inability to control blood sugar levels
Causes of metabolic syndrome
- low grade chronic inflammation
increased levels of TNF-a, IL-6, CRP cause insulin resistance
leads to obesity and type 2 diabetes - increased oxidative stress
increased production of free radicals cause cellular damage and inflammation
Prevent metabolic syndrome
reduce sedentary time
moderate intensity exercise daily for min 30-60 mins
healthy diet
Chronic inflammation
type 2 diabetes
hypertension
heart disease
