Physical Activity, Deconditioning, & Aerobic Training (9/17a) [Intervention] Flashcards
Research showed that increased daily total sitting time is associated with
increase risk of all-cause mortality (in women)
what alleviates the hazards of too much daily total sitting time?
moderate-to-vigorous physical activity
Moderate physical activity
MET of 3-5.9
perceived effort of 5-6 (scale 0-10)
able to have a conversation while doing the activity
Vigorous physical activity
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
where does exercise/physical activity fall in the ICF model?
under activity, with the hope of it becoming participation
Physical activity encompasses what areas of movement
Aerobic, endurance, cardio
Bone strengthening
Muscle strengthening
Balance activities
what percentage of adults get the physical activity they need to reduce/prevent chronic diseases?
about 1/2
How many adults live with chronic disease?
1 in 2 adults
1/2 of these adults also have 2+ chronic diseases
Immobility pyramid
Sedation <7 days Microgravity 7 days Bedrest 10 days Limb casting 10-14 days Limb suspension 14 days
The longer you are on bedrest, the ____ the change in VO2max
greater
The longer you are on bedrest, you can do ___ work while using ___ oxygen
less work, more oxygen
Bedrest - cardiovascular effects
Increased resting HR, decreased SV, decreased peripheral vasodilation, orthostatic hypotension, etc.
Bedrest - pulmonary effects
Decreased thoracic volume, increased RR, atelectasis, oxygen desaturation, possible pneumonia, etc.
Bedrest - other effects
Lost muscle strength, shortened muscles and CT around joints, depress, bed sores, calciuria, constipation, etc.
Avg % of time spent in bed in hospital
83%
Older acutely hospitalized patients spent ___ hours a day in bed
17 hours
Deconditioning Syndrome Awareness
“Sit up, Get dressed, Keep moving”
Things that can decrease max capacity
Aging, disease, aging + disease
Exercise Prescription - Components
Intensity (how hard)
Frequency (how often)
Duration (how long)
Mode (relates to specificity)
Absolute intensity
intensity based on the MET without consideration to how difficult it might be for each person
Relative intensity
intensity with consideration that activity might require more exertion for one person than another, considers perceived effort
Physical Activity Guidelines - Intensity
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
Physical Activity Guidelines - Frequency
Moderate = 5 times a week
Vigorous = 3+ times a week
Or combo of moderate and vigorous
Spread throughout the week
Physical Activity Guidelines - Duration
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
Physical Activity Guidelines - Mode
Can accumulate time over multiple sessions
Can get all time in one session
Either will provide about the same effects
Adding MVPA - Inactive
Reduce sedentary behavior
Gradually increase their moderate-intensity physical activity
Adding MVPA - Insufficiently Active
Reduce sedentary, increase moderate intensity activity, or combo of both
Gain in benefits is greater than for people already meeting guidelines
Adding MVPA - Active
More benefits gained by additional MVPA or reducing sedentary behavior
Adding MVPA - Highly Active
Maintain/increase activity level by doing variety of activities
Exercise Prescriptions - Intensity
METS: 3.5 ml O2/ kg / min
Perceived exertion: 0-10 scale; 6-20 scale
Heart rate via Karvonen Method*** or age predicted max
Exercise Prescriptions - Frequency
Days per week
Exercise Prescriptions - Duration
Minimum duration of…
Exercise Prescriptions - Mode
Continuous
Interval training
Karvonen Method
(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
