Physical Activity and Health, Prescription of Exercise, FIIT principle

Question 1

Substantial health benefits accrue with weekly activity totals. How much PA is recommended?

Answer 1

• 150 to 300 minutes of moderate intensity physical activity.
• 75 to 150 minutes of vigorous intensity physical activity.

Question 2

What is the lower threshold of activity to receive health benefits?

Answer 2

There is no lower threshold. Additional health benefits for weekly activity >300 mins.

Question 3

What type of relationship exists for most health outcomes?

Answer 3

Dose-response relationship

Question 4

How often should moderate-high intensity strength activity be performed?

Answer 4

Moderate to high intensity strength activity should be performed 2 times/week or more.
* Focus on all major muscle groups.
* Perform at moderate to high intensities when possible.

Question 5

The key to understand the dose-response relationship, i.e. what dose is needed to deliver the desired health effect (response)? What factors need to be considered?

Answer 5

• Potency.
  -Relatively unimportant characteristic (does the drug work?).
• Slope.
  -How much change in effect comes from a change in dose.
• Maximal effect.
  -Efficacy.
• Variability.
  -Effect varies between and within individuals.
• Side effect.
  -Adverse effect.

Question 6

The response pattern of physical activity (minutes to weeks) varies depending on the response outcome. What do these include?

Answer 6

• Acute response (occur with 1 or several exercise bouts but do not improve further)
• Rapid responses (benefits occur early and plateau)
• Linear (gains made continously over time)
• Delayed (occur only after weeks of training)

Question 7

According to Public Health Guidelines - how much PA volume is recommended per day?

Answer 7

30+ mins on most/all days of the week
* Perform 150 to 300 min of MPA per week or
* Perform 75 to 150 min of VPA per week (> 6 METs)
Or some combination of the two

Question 8

What is the easiest way of assigning workloads?

Answer 8

Through METs (1 MET = 3.5 ml · kg−1 · min−1).
- relative VO2 can be estimated from METs.

Question 9

Low-intensity PA is ?METS?

Answer 9

1.1-2.9 METs

Question 10

Moderate-intensity PA is ?METS?

Answer 10

3-5.9 METs

Question 11

Vigorous-intensity PA is ?METS?

Answer 11

> 6 METs

Question 12

PA volume and intensity goals can be achieved through the accumulation of MET-minutes. How many MET-minutes per week are associated with improved health?

Answer 12

• A recommended minimum of 500 weekly MET-minutes is associated with improved health.
• Dose-dependent health benefits accrue up to weekly 1000 MET-minutes.

Example: 5 METs × 30 min per day × 4 days per week = 600 MET-min

Question 13

Who does HIIT training have the greatest effectiveness for?

Answer 13

Low responders

Question 14

Light Intensity PA (LPA) can be quantified by step counts. What are the generalized step count thresholds?

Answer 14

< 5,000 = “sedentary”
5,000 to 7,900 = “low active”
7,500 to 9,000 = “active”
10,000+ = “highly active”

Question 15

1-MET increase is associated with ?% improvements in survival?

Answer 15

10-25%