Physical Activity, Deconditioning, & Aerobic Training (9/17a) [Intervention]

Question 1

Research showed that increased daily total sitting time is associated with

Answer 1

increase risk of all-cause mortality (in women)

Question 2

what alleviates the hazards of too much daily total sitting time?

Answer 2

moderate-to-vigorous physical activity

Question 3

Moderate physical activity

Answer 3

MET of 3-5.9

perceived effort of 5-6 (scale 0-10)

able to have a conversation while doing the activity

Question 4

Vigorous physical activity

Answer 4

MET of 6 or greater

perceived effort of 7-8 (scale 0-10)

not able to get out more than a few words while doing the activity

Question 5

where does exercise/physical activity fall in the ICF model?

Answer 5

under activity, with the hope of it becoming participation

Question 6

Physical activity encompasses what areas of movement

Answer 6

Aerobic, endurance, cardio

Bone strengthening

Muscle strengthening

Balance activities

Question 7

what percentage of adults get the physical activity they need to reduce/prevent chronic diseases?

Answer 7

about 1/2

Question 8

How many adults live with chronic disease?

Answer 8

1 in 2 adults

1/2 of these adults also have 2+ chronic diseases

Question 9

Immobility pyramid

Answer 9

Sedation <7 days
Microgravity 7 days
Bedrest 10 days
Limb casting 10-14 days
Limb suspension 14 days

Question 10

The longer you are on bedrest, the ____ the change in VO2max

Answer 10

greater

Question 11

The longer you are on bedrest, you can do ___ work while using ___ oxygen

Answer 11

less work, more oxygen

Question 12

Bedrest - cardiovascular effects

Answer 12

Increased resting HR, decreased SV, decreased peripheral vasodilation, orthostatic hypotension, etc.

Question 13

Bedrest - pulmonary effects

Answer 13

Decreased thoracic volume, increased RR, atelectasis, oxygen desaturation, possible pneumonia, etc.

Question 14

Bedrest - other effects

Answer 14

Lost muscle strength, shortened muscles and CT around joints, depress, bed sores, calciuria, constipation, etc.

Question 15

Avg % of time spent in bed in hospital

Answer 15

83%

Question 16

Older acutely hospitalized patients spent ___ hours a day in bed

Answer 16

17 hours

Question 17

Deconditioning Syndrome Awareness

Answer 17

“Sit up, Get dressed, Keep moving”

Question 18

Things that can decrease max capacity

Answer 18

Aging, disease, aging + disease

Question 19

Exercise Prescription - Components

Answer 19

Intensity (how hard)
Frequency (how often)
Duration (how long)
Mode (relates to specificity)

Question 20

Absolute intensity

Answer 20

intensity based on the MET without consideration to how difficult it might be for each person

Question 21

Relative intensity

Answer 21

intensity with consideration that activity might require more exertion for one person than another, considers perceived effort

Question 22

Physical Activity Guidelines - Intensity

Answer 22

MODERATE
Absolute = 3-5.9 METs
Relative = 5-6 (RPE) on a 0-10 scale

VIGOROUS
Absolute = 6+ METs
Relative = 7-8 (RPE) on a 0-10 scale

Question 23

Physical Activity Guidelines - Frequency

Answer 23

Moderate = 5 times a week

Vigorous = 3+ times a week

Or combo of moderate and vigorous

Spread throughout the week

Question 24

Physical Activity Guidelines - Duration

Answer 24

Moderate = 150-300 min/week (30-60 min)

Vigorous = 75-150 min/week (1 hr 15 min to 2 hr 30 min)

Or combo of moderate and vigorous

Per day: About 60-75 min moderate, 30-40 min vigorous

Question 25

Physical Activity Guidelines - Mode

Answer 25

Can accumulate time over multiple sessions

Can get all time in one session

Either will provide about the same effects

Question 26

Adding MVPA - Inactive

Answer 26

Reduce sedentary behavior

Gradually increase their moderate-intensity physical activity

Question 27

Adding MVPA - Insufficiently Active

Answer 27

Reduce sedentary, increase moderate intensity activity, or combo of both

Gain in benefits is greater than for people already meeting guidelines

Question 28

Adding MVPA - Active

Answer 28

More benefits gained by additional MVPA or reducing sedentary behavior

Question 29

Adding MVPA - Highly Active

Answer 29

Maintain/increase activity level by doing variety of activities

Question 30

Exercise Prescriptions - Intensity

Answer 30

METS: 3.5 ml O2/ kg / min

Perceived exertion: 0-10 scale; 6-20 scale

Heart rate via Karvonen Method*** or age predicted max

Question 31

Exercise Prescriptions - Frequency

Answer 31

Days per week

Question 32

Exercise Prescriptions - Duration

Answer 32

Minimum duration of…

Question 33

Exercise Prescriptions - Mode

Answer 33

Continuous

Interval training

Question 34

Karvonen Method

Answer 34

(HRmax– HRrest)* x%} + HRrest

X would be what percentage heart rate you want

For HRmax try to use max from stress test

Correlates with oxygen consumption