Physical Activity, Health And Chronic Disease Part 1 CH1 Flashcards
What are the common reasons adults cite for not adopting more physically active lifestyles?
- Lack of time
- Inconvenience
- Lack of self-motivation
- Do not enjoy exercise
- Lack confidence in their ability to be physically active
- Fear of being injured or have been injured recently
- Lack self-management skills
- Lack of encouragement, support, or companionship from family & friends
- Lack of built infrastructure
What is sedentary behavior?
Any waking activity characterized by an energy expenditure of max 1.5 METS
- TV viewing
- Video game playing
- Computer use
- Driving automobiles
- Reading
Is physical inactivity a synonymous with sedentary behavior?
No, it is not.
What does physical inactivity does to your health?
Increases the risk of adverse health condition , including major chronic diseases, also called non-communicable diseases (NCDs), & shortens life expectancy
One of 4 common risk factors (along with poor nutrition, tobacco use, & excessive alcohol consumption) for NCDs, which are major causes of death & disability worldwide
Ranks 4th among 5 leading causes of global mortality, along with high BP, tobacco use, HBG & overweight & obesity (World Health Organization, 2009)
Health risks are similar to tobacco use
What is the role of physical activity I disease prevention and rehabilitation?
Physical inactivity and sedentary lifestyle have connections with cardiovascular diseases, metabolic disorders, musculoskeletal disorders, psychological disorders, pulmonary diseases and cancer
What are the leading causes of death in Canada in 2019?
Cancer, heart diseases, unintentional injuries, stroke, chronic lower respiratory diseases, diabetes, influenza and pneumonia, Alzheimer’s, suicide and kidney disease
What are the leading causes of death in Canada from 2020-2022?
Cancer, heart disease, unintentional injuries, COVID-19, stroke, chronic lower respiratory diseases, diabetes, influenza and pneumonia, Alzheimer’s and chronic liver disease and cirrhosis
What are the leading causes of death in the USA? (2019)
Heart disease, cancer, unintentional injuries, chronic lower respiratory diseases, stroke, Alzheimer’s disease, diabetes, nephritis, nephrotic syndrome and nephrosis, influenza and pneumonia and suicide.
What are the leading causes of death in the USA in 2020-2021?
Heart diseases, cancer, COVID 19, accidents, stroke, chronic lower respiratory diseases, Alzheimer’s disease, diabetes, chronic liver disease and cirrhosis
What is the importance of regular physical activity?
Preventing disease & premature death & in maintaining a high quality of life received recognition as a national health objective in the 1st U.S Surgeon General’s report on PA & health in 1996
First report that brings together what has been learned about physical activity & health from decades of research
What are the majors findings of the U.S Surgeon General’s 1996 Report?
People who are usually inactive can improve their health & well-being by becoming even more moderately active on a regular basis
PA need not be strenuous to achieve health benefits
Greater health benefits can be achieved by increasing the amount (duration, frequency, or intensity) of physical activity
Regular physical activity that is performed on most days of the week reduces the risk of developing or dying from some of the leading causes of illness and death in the United States
What is the physical activity recommendation?
Every U.S adult should accumulate more than 30 minutes of moderate-intensity PA on most days of the week
Exercising 150 min/week + expenditure of ~ 1000 kcal/week : 150 kcal/day
What are the health benefits of physical activity?
Lower risk of
dying prematurely, coronary artery disease (CAD), stroke,
type 2 diabetes & metabolic syndrome, high blood pressure,
adverse blood lipid profile,
colon, breast, lung, & endometrial cancers, & hip fractures.
Reduction of abdominal obesity & feelings of depression & anxiety.
Help in weight loss, weight maintenance, & prevention of weight gain, prevention of falls & improved functional health for older adults, improved cognitive function, increased bone density, & improved quality of sleep.
What is intensity?
Refers to how much work is being performed or the magnitude of the effort required to perform an activity or exercise.
Can be expressed either in absolute or relative terms.
What is absolute intensity?
Is the rate of energy expenditure required to perform any physical activity.
of an activity is determined by the rate of work being performed and does not consider the physiologic capacity of the individual.
for aerobic physical activity, is typically expressed as the rate of energy expenditure:
L O2 consumed/min (L/min), mL O2 consumed/min (mL/min),
mL O2 consumed/kg/min (mL/kg/min),
kcal/min, joules/min, or
METs.
What is relative intensity?
refers to the ease or difficulty with which an individual performs any given physical activity.
is the level of effort required to perform a physical activity.
has a physiologic basis.
takes into account or adjusts for a person’s level of fitness.
for aerobic physical activity
can be described using physiologic parameters such as:
% aerobic capacity (%VO2max), % oxygen uptake reserve (%VO2R),
% maximal heart rate (%MHR), or % heart rate reserve (% HRR).
can also be measured with tools that assess an individual’s perception about how difficult it is to perform an activity such as the sing-talk test and a ratings of perceived exertion (RPE) scale.
What is MET?
Refers to the energy expenditure required to carry out a specific activity.
is used to express the energy expenditure of physical activities.
is used to classify the intensity of physical activities as multiples of 1 MET.
is the ratio of the rate of energy expended during an activity to the rate of energy expended at rest.
Example: Running at 5.0 mph requires about 8.3 METs.
What is 1 MET?
Is defined as 1.0 kcal/kg/hour.
is the rate of energy expenditure while sitting at rest.
approximates an oxygen uptake equal to 3.5 mL/kg/min for most individuals.
What is compendia Physical Activities?
developed to estimate the energy costs of physical activities.
exist for adults and youth.
1993 - first compendium for adults was developed to enhance the comparability of results across studies using self-report physical activity.
2011 - the third and most recent version of the compendium for adults was published.
2018 - a youth compendium of physical activities was developed using data on youth only.
What is the Canadian Society for Exercise physiology gene guidelines?
For apparently healthy individual in the following age categories :
Older Adults: ≥ 65 years of age.
Adults: 18 to 64 years of age.
Youth: 12 to 17 years of age.
Children: 5 to 11 years of age.
Guidelines funded by the CSEP and the Public Health Agency of Canada
What do the New Guidelines have?
- They are evidence based
- Consistent with over-aching message of the previous Canadian physical activity guidelines that in general more is better and the new guidelines should be viewed as a minimal target
Recommendations and age groupings are harmonized with the new U.S and Worls Health Organization guidelines.
How to achieve health benefits & improve functional abilities for adults aged 65 years and older and 18 to 64 year old?
Accumulate at least 150 min of moderate- to vigorous-intensity aerobic physical activity per week, in bouts of 10 minutes or more.
It is also beneficial to add muscle & bone strengthening activities using major muscle groups, at least 2 days per week.
More physical activity provides greater health benefits
Older adults with poor mobility should perform physical activities to enhance balance & prevent falls
What is moderate-intensity Physical Activity?
On an absolute scale, moderate intensity refers to the physical activity that is performed at:
3.0 to 5.9 times the intensity of rest for adults & older adults (3.0 to 5.9 METs).
4.0 to 6.9 times the intensity of rest for children & youth (4.0 to 6.9 METs).
On a relative scale, moderate intensity refers to the physical activity that is usually a 5 or 6 on a scale of 0 to 10.
If you are performing moderate-intensity activity:
you can talk, but you cannot sing your favourite song
you are working hard enough to raise your heart rate.
What is vigorous intensity physical activity?
On an absolute scale, vigorous intensity refers to the physical activity that is performed at:
6.0 or more times the intensity of rest for adults & older adults (≥ 6.0 METs).
7.0 or more times the intensity of rest for children & youth (≥ 7.0 METs).
On a relative scale, vigorous intensity refers to the physical activity that is usually a 7 or 8 on a scale of 0 to 10.
If you are performing vigorous-intensity activity:
you will not be able to say more than a few words without pausing for a breath.
your heart rate has increased quite a bit.
