physical activity for health

Question 1

PA participation linked to what?

Answer 1

1. lower rates of all-cause mortality
2. major forms of CVD
3. improved weight management
4. improved metabolic health
5. lower risk of major cancer forms
6. decreased fall risk
7. improved brain and bone health

Question 2

how can exercise capacity predict mortality?

Answer 2

• cause and effect
• people with a higher MET (higher than 8) had a greater survival rate
• even MET there was a 12% increase in survival

Question 3

mod vs via and risk of mortality

Answer 3

• increasing METS a week = improvements in mortality
• reducing risks = lower risk of premature mortality
• no power threshold for benefit (small bouts has a positive effect)

Question 4

relationship between mortality and fitness

Answer 4

• higher fitness/VO2max have Lowe risk of mortality

Question 5

what are the physical activity guidelines and recommendations for adults

Answer 5

1. move more sit less each day
2. 150-300 mins mod PA
3. 75-150 mins vig PA
4. some activity if better than none (no lower threshold)
5. dose-response relationship exists for most health outcomes
6. mod-high strength activity performed 2 x week

Question 6

prescription of exercise

Answer 6

• exercise as medicine
• dose needed for an effect
• potency, slope, max effect, variability and side effects

Question 7

what is the FITT principle

Answer 7

F = frequency
I = intensity
T = time
T = type

• can add volume and progression (how much over how much time and how to progress it)

Question 8

dose-response for exercise different response outcomes

Answer 8

1. acute = occur with one of several exercise bouts but don’t improve further
2. rapid = benefits occur early but then plateau
3. linear = gains are made continuously over time
4. delayed = occur only after weeks of training

Question 9

PA intensity thresholds

Answer 9

• workloads should be assigned to meet the individuals abilities, goals and preferences
• workloads can be assigned in METs and relative VO2 can be estimated from this
• low intensity = 1.1-2.9METs
  -mod = 3-5.9METs
  -vig = >6METs

Question 10

how can PA volume and intensity goals be achieved

Answer 10

• through the accumulation of MET minutes
  e.g., 5METs x 3o mins /d x 4 d/w = 600 METs/min
• recommended 500 weekly MET-minutes to improve health
• up to 1000 you get dose-dependent benefits

Question 11

HIIT

Answer 11

• time-efficient way of improving cardiorespiratory fitness with numerous health outcomes
• repeated cycles of a short duration high intensity with recovery periods
• can be applied to clinical pops but with caution for those with disease of CVD factors

Question 12

LPA (light physical activity)

Answer 12

• step counts and health
• can be spontaneous PA as it includes daily living activities
• move more and sit less targeted
• step counts 10,000+ is highly active

Question 13

general guidelines for improving fitness

Answer 13

1. performing Mod PA reduces health related problems
2. risk of cardiac arrest in vig PA - hit has a greater risk
3. risk of mortality is inverse to VO2 max

Question 14

general prescription for CRF

Answer 14

• dynamic activities targeting large muscle groups (walking, jogging, running, swimming, cycling, rowing, dancing)
  -3-5 sessions/week
  -20-60mins/session
  -40-89% HR range intensity
• 500-1000 MET-min / week

Question 15

risk factors for chronic diseases

Answer 15

1. genetic (age, gender, race)
2. environmental (physical, socioeconomic, family)
3. behavioural (smoking, poor dietary habits, physical inactivity)

Question 16

how is physical inactivity a major risk factor for chronic diseases

Answer 16

• in US heart disease and cancer account for almost 1/2 recorded deaths
• 5 of top 6 leading causes of death have life-style related causes e.g., physical inactivity

Question 17

cause of diseases

Answer 17

• epidemiological mode to establish cause
• web of causation
• atherosclerosis = causes interact promoting the disease

Question 18

risk factors of coronary heart disease

Answer 18

1. associated with atherosclerosis = thickening of inner lining of arteries leasing to pathological contributor to heart attack or stroke
2. age, family history, smoking, sedentary, obesity, hypertension, dyslipidemia, pre diabetes
   - eliminating one reduces risk

Question 19

what is hypertension?

Answer 19

• a major independent risk factor of CHD
• a progressive condition, values often increase over time
• young people diagnosed becoming more common
• pharmacologic and lifestyle interventions are effective in treating it
• PA is one of the lifestyle approaches

Question 20

what is post exercise-hypotension

Answer 20

• benefit to regular exercise participation
• caused by extenuation of exercise-inched vasodilation
• physicians should consider a combination of exercise and lower dose hypertensive medications in order to minimise symptoms associated with post exercise hypotension

Question 21

inflammation and chronic disease

Answer 21

• chronic inflammation promotes pathological remodelling of blood vessel walls resulting in plaque that occludes blood flow
• blood vessels plaques can eventually rupture, resulting in vascular events = heart attacks, strokes, peripheral vascular events
• obesity promotes inflammation and can accelerate disease process

Question 22

drugs diet and PA impact on chronic inflammation

Answer 22

1. statin drugs = can reduce risk of cardiovascular disease and death
2. mediterranean diet = reductions in CRP
3. PA and fitness = lowers levels of inflammation

exercise acts through many pathways to reduce systemic inflammation

Question 23

define the metabolic syndrome

Answer 23

• medical term for combination of diabetes, HBP and obesity
• cluster of risk factors promoting development of coronary heart disease, stroke and other conditions affecting blood vessels
• if individual has 3+ of following risk faocs they have this syndrome:
  1. abdominal obesity
  2. certain waist circumference
  3. hypertriglyceridemia
  4. low HDL cholesterol
  5. HBP
  6. inability to control blood sugar levels

Question 24

causes of metabolic syndrome

Answer 24

1. low grade chronic inflammation
2. increased oxidative stress

Question 25

prevention and treatment of metabolic syndrome

Answer 25

• regular PA and healthy diet
• reduction of sedentary time
• mod intensity exercise daily for minimum of 30-60mins