Physical Activity, Health And Chronic Disease Part 1 CH1

Question 1

What are the common reasons adults cite for not adopting more physically active lifestyles?

Answer 1

• 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

Question 2

What is sedentary behavior?

Answer 2

Any waking activity characterized by an energy expenditure of max 1.5 METS

• TV viewing
• Video game playing
• Computer use
• Driving automobiles
• Reading

Question 3

Is physical inactivity a synonymous with sedentary behavior?

Answer 3

No, it is not.

Question 4

What does physical inactivity does to your health?

Answer 4

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

Question 5

What is the role of physical activity I disease prevention and rehabilitation?

Answer 5

Physical inactivity and sedentary lifestyle have connections with cardiovascular diseases, metabolic disorders, musculoskeletal disorders, psychological disorders, pulmonary diseases and cancer

Question 6

What are the leading causes of death in Canada in 2019?

Answer 6

Cancer, heart diseases, unintentional injuries, stroke, chronic lower respiratory diseases, diabetes, influenza and pneumonia, Alzheimer’s, suicide and kidney disease

Question 7

What are the leading causes of death in Canada from 2020-2022?

Answer 7

Cancer, heart disease, unintentional injuries, COVID-19, stroke, chronic lower respiratory diseases, diabetes, influenza and pneumonia, Alzheimer’s and chronic liver disease and cirrhosis

Question 8

What are the leading causes of death in the USA? (2019)

Answer 8

Heart disease, cancer, unintentional injuries, chronic lower respiratory diseases, stroke, Alzheimer’s disease, diabetes, nephritis, nephrotic syndrome and nephrosis, influenza and pneumonia and suicide.

Question 9

What are the leading causes of death in the USA in 2020-2021?

Answer 9

Heart diseases, cancer, COVID 19, accidents, stroke, chronic lower respiratory diseases, Alzheimer’s disease, diabetes, chronic liver disease and cirrhosis

Question 10

What is the importance of regular physical activity?

Answer 10

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

Question 11

What are the majors findings of the U.S Surgeon General’s 1996 Report?

Answer 11

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

Question 12

What is the physical activity recommendation?

Answer 12

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

Question 13

What are the health benefits of physical activity?

Answer 13

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.

Question 14

What is intensity?

Answer 14

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.

Question 15

What is absolute intensity?

Answer 15

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.

Question 16

What is relative intensity?

Answer 16

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.

Question 17

What is MET?

Answer 17

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.

Question 18

What is 1 MET?

Answer 18

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.

Question 19

What is compendia Physical Activities?

Answer 19

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.

Question 20

What is the Canadian Society for Exercise physiology gene guidelines?

Answer 20

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

Question 21

What do the New Guidelines have?

Answer 21

• 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.

Question 22

How to achieve health benefits & improve functional abilities for adults aged 65 years and older and 18 to 64 year old?

Answer 22

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

Question 23

What is moderate-intensity Physical Activity?

Answer 23

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.

Question 24

What is vigorous intensity physical activity?

Answer 24

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.

Question 25

Examples of moderate intensities for adults

Answer 25

Walking briskly at 3 mph or faster
Bicycling slower than 10 mph
Tennis (doubles)
Water aerobics
Ballroom dancing
General gardening

Question 26

Examples of vigorous intensity physical activity

Answer 26

Race-walking, jogging, or running
Bicycling 10 mph or faster
Tennis (singles)
Swimming laps
Aerobic dancing
Jumping rope
Heavy gardening
Hiking uphill
Hiking with a heavy backpack

Question 27

What is the Canadian 24-hour movement guidelines for Children & Youth (5-17 years) for physical activity?

Answer 27

More than 60 mins/day moderate to vigorous PA
Mostly, aerobic PA
Variety of aerobic PA’S
More than 3 days/week of vigorous PA
More than 3 days/week of muscle & bone strengthening PAs

Question 28

What is the Canadian 24-hour movement guidelines for Children & Youth (5-17 years) for sedentary behavior?

Answer 28

Less than 2 hours/day of recreational screen time

Limited siting for extended periods

Question 29

What is the Canadian 24-hour movement guidelines for Children & Youth (5-17 years) for sleep?

Answer 29

3-13 years = 9-11 hours
14-17 years = 8-10 hours

Consistent bed & wake up times

Question 30

What is the Canadian 24-hour movement guidelines for Adults (18-64 years) for PA?

Answer 30

More than a 150 min/week moderate to vigorous aerobic PA

More than 2 days/week of muscle & bone strengthening PAs

Question 31

What is the Canadian 24-hour movement guidelines for Adults and Older Adults for sedentary behavior?

Answer 31

Less than 8 hours/day of sedentary tie

Less than 3 hours of recreational screen time

Break up long periods of sitting as often as possible

Question 32

What is the Canadian 24-hour movement guidelines for Adults and Older Adults for sleep?

Answer 32

7-9 hours

Consistent bed & wake-up times

Question 33

For aerobic activités, how much METS do you want for that type of activity?

Answer 33

Moderate intensity from 3 to less than 6 METS

Vigorous intensity from 6 METS and beyond - min 3 days/week

Question 34

How much days of rest should we get for resistance exercise?

Answer 34

Min 1 day of rest between workouts

Question 35

What we should not do with flexibility exercise?

Answer 35

Not overstretch the muscle to not damage the nerves - should feel some mild discomfort but not pain

Question 36

What does the Physical Activity Guidelines for American provide?

Answer 36

Science-based guidance to help people aged 3 years and older to improve their health through participation in regular physical activity : Older Adults ( ≥ 65 years of age),
Adults (18 to 64 years of age),
Children and Adolescents (6 to 17 years of age), and
Preschool-Aged Children (3 to 5 years of age).

Question 37

What preschool aged children should be?

Answer 37

Physically active throughout the day to enhance grow to and développement. Adults caregivers should encourage active play that includes a variety of activity types.

Question 38

What should children and adolescents 6-17 do in the American Physical Activity Guidelines ?

Answer 38

Should perform 60 minutes or more of moderate-to-vigorous physical activity (PA) daily.

Most of their 60 minutes or more of daily PA should be either moderate- or vigorous-intensity aerobic physical activity, and should include vigorous-intensity physical activity on at least 3 days a week.

Part of their 60 minutes or more of daily PA should include:
muscle-strengthening physical activity on at least 3 days a week.
bone-strengthening physical activity on at least 3 days a week.

Question 39

What should adults do in the American Physical Activity Guidelines ?

Answer 39

For substantial health benefits, adults (18 to 64 years) should perform:
at least 150 minutes to 300 minutes a week of moderate-intensity aerobic PA, or
at least 75 minutes to 150 minutes a week of vigorous-intensity aerobic PA, or
an equivalent combination of moderate- and vigorous-intensity aerobic physical activity.

Preferably, aerobic activity should be spread throughout the week.

Question 40

What are the additional health benefits but doing what (APAG)?

Answer 40

Engaging in PA activity beyond the equivalent of 300 minutes of moderate-intensity physical activity a week.

Performing muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week.

Question 41

What should older adults do in their weekly physical activity ?

Answer 41

Multicomponent physical activity that includes:
balance training,
aerobic physical activity, and
muscle-strengthening physical activity.

They should determine their level of effort for physical activity relative to their level of fitness.

Older adults with chronic conditions should understand whether and how their conditions affect their ability to perform regular physical activity safely.