Physical activity and health Flashcards

1
Q

Mortality risk factors

A

obesity
smoker
low CRF (cardio-respiratory fitness)
hypertension
high cholesterol
diabetes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Immediate benefits physical activity

A

sleep
less anxiety/improve mental health
lower blood pressure

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Long-term benefits physical activity

A

brain health
heart health
cancer prevention
healthy weight
bone strength
balance and coordination - reduce fall risk

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Regular physical activity benefits

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Relationship between moderate to vigorous physical activity and risk of all-cause mortality

A

largest effect with initial increases in MET
no lower threshold benefit

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Physical activity guidelines

A

move more, sit less each day
150-300mins mod
75-150mins vig
mod to high = 2 times/week
more activity better

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Prescription of exercise

A

potency
slope
max effect
variability
side effects

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

FITT-VP principles

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Response pattern physical activity

A

acute response - one or several bouts but not further
rapid - early then plateau
linear - gains continuous
delayed - after weeks

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Public health guidelines

A

150-300 mod
75-150 vig
more activity the better
move more sit less
muscle strength exercises = 2 days/week
500 MET-minutes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

1 MET

A

3.5 ml/kg/min-1

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Intensity thresholds

A

low-intensity = 1.1-2.9 METs
mod = 3-5.9
vig = >6

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

HIIT

A

improve cardiorespiratory fitness
repeated cycles of short duration high intensity exercise and interspeed recovery period

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

HIIT for cardiometabolic disease

A

increased VO2peak by 5.4
increased CRF x2
1MET increase = 10-25% improvement survival

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

LPA example

A

step count

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

General guidelines improve fitness

A

reduce health problems

risk cardiac arrest vig activity = elevated
but exercise + rest = lower cardiac event risk
risk of death inverse to VO2max

17
Q

Exercise prescription CRF

A

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

18
Q

Risk factors chronic diseases

A

interited/biological
environmental
behavioural

independent yet dynamic interactions of other risk factors

19
Q

Risk factors CHD

A

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

20
Q

Hypertension (high BP)

A

SBP >130mmHg or DBP >80mmHg
risk factor CHD
progressive condition (increase overtime)
young people = more common
interventions = pharmacologic/lifestyle (physical activity)

21
Q

Post-exercise hypotension

A

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

22
Q

Obesity

A

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

23
Q

Obesity increases disease risk for

A

CHD
stroke
hypertension
type 2 diabetes
cancer

24
Q

Inflammation

A

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

25
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
26
Statin drugs
lower LDL-C and CPR reduce risk of cardiovascular disease and death
27
Mediterranean diet
fruits, vegetables, legumes, whole grains, olive oil reductions in CRP and IL-6
28
Physical activity inflammation
lower levels of inflammation IL-6 produced = anti-inflammatory effect exercise acts through several pathways to lower systemic inflammation
29
Metabolic syndrome
obesity insulin resistance hypertension dyslipidemia cluster of risk factors that promote coronary heart
30
Metabolic syndrome risk factors
abdominal obesity waist circumference >120cm (men) >88cm (women) hypertriglyceridemia low HDL cholestrol high BP inability to control blood sugar levels
31
Causes of metabolic syndrome
1. low grade chronic inflammation increased levels of TNF-a, IL-6, CRP cause insulin resistance leads to obesity and type 2 diabetes 2. increased oxidative stress increased production of free radicals cause cellular damage and inflammation
32
Prevent metabolic syndrome
reduce sedentary time moderate intensity exercise daily for min 30-60 mins healthy diet
33
Chronic inflammation
type 2 diabetes hypertension heart disease