Physical Activity Science and Prescription Flashcards
List 4 overall health benefits of physical exercise
1) higher health related fitness
2) control / maintenance of healthy weight
3) less risk of disabling medical conditions
4) reduced rates of chronic disease in those who are physically active than those inactive
Define “physical activity”
Any movement on the body made by muscle contraction that causes energy expenditure greater than baseline
Define “exercise”
purposeful physical activity that is organised, planned, recurring and done with intent of improving / maintaining one of more component of health
Define “fitness”
Ability to perform activities of daily living, respond to emergencies and enjoy leisure-time activities with vigour and without excess fatigue
Components of physical fitness include:
five
5 component s physical fitness:
1) cardiorespiratory endurance
2) muscle strength
3) muscle endurance
4) body composition
5) flexibility
The state of health that results from being physically inactive and leads to functional loss (leading to morbidity and mortally) is know as what?
Deconditioning
For each additional day of physical activity studies have shown a decrease in health care costs of what %?
4.7%
Which is more cost effective brief advice (phone, in person, e-mail) regarding PA or supervised activities?
Brief advice
Improved flexibility helps improve what?
ROM at joint
Most health benefits associated with physical exercise are achieved with how many minutes of weekly moderate-intensity exercise?
150
or 75mins vigorous-intensity / combo of 2
Vigorous-intensity physical activity only has a modest additional benefit to moderate-intensity PA re reducing mortality / cardiovascular risks - True or False
True
Beyond benefits to cardiovascular health / weight maintenance what other health & daily living/functional benefits have been proven to result from physical activity? (5)
Improved:
- sleep
- executive function
- mood (reduced depressive Sx and less anxiety)
- QoL
- reduced rates of cancer (colon, bladder, breast, endometrial, oesophageal, kidney, lung, stomach)
In the elderly specifically what benefits have been demonstrated in assoc with increased PA? (4)
more independence
fewer falls
improved bone health
increased ability to complete tasks of daily living
A SINGLE episode of exercise has been shown to improve what health and wellbeing parameters? (6)
SINGLE episode of exercise benefits:
BP sleep anxiety insulin sensitivity mental function reduces risk of dementia and cognitive decline
Physical function scores have improved within what time-frame once regular PA is initiated?
days to weeks
What 3 chronic disease processes benefit particularly from regular PA?
T2DM, osteoarthritis, HTN
Moto for safe initiation of physical activity in individuals who are inactive?
“start low and go slow”
Physical activity throughout the day for children aged 3-5 helps promotes what?
Growth and development
How much moderate-vigorous activity should those aged 6-17 undertake on a daily basis?
At least 60 mins / day
How many days a week should 6-17yr olds undertake VIGOROUS exercise specifically?
3 days / week
How much moderate / vigorous activity should adults (18-64) undertake each week?
(same for >64 as far as possible)
150mins moderate physical activity / week
75mins vigorous physical activity / week
(or combination of the two)
For additional (moderate) health benefits how long should adults partake in mod / vigorous physical activity?
300 mins (5 hours) moderate PA
150 (2.5hrs) vigorous PA
(some additional benefit beyond this even!)
What is the minimum recommended continuous period of physical activity used to make up the daily / weekly recommendation?
10 mins
The same physical activity recommendations are true for adults with chronic disease as for those without - True or False?
True
So long as they have the physical ability to do so - advice is that they should do as much as possible according to their ability to avoid being sedentary
How many hours / week should 6-17 yr olds spend on muscle / bone strengthening activities?
At least 1 hour 3x/week
How often should adults (18-64) do strengthening activities weekly?
2-3 times / week (as for those with chronic disease)
at least 2 - ensuring they do not work on the same muscle group for 2 consecutive days
How often should older adults (>64) do strengthening activities weekly?
twice / week
start very-low / low intensity - more repetitions
The Healthy adults stretching program suggests adults should do how much flexibility training / week?
10 mins, 2-3 days / week
How long should a stretch for a particular muscle group be held for an how many reps for adults?
10-30seconds - 2-4 reps to = 60secs each group
older adults should aim 30-60secs per stretch
How many mins should an adult dedicate to balance / proprioception exercise a week?
20-30 mins / day!
Adults >65 should do balance training how many times a week to help reduce falls?
BALANCE >65:
3 or more days / week
A meta-analysis involving 305 RCTs and 339,000 subjects showed exercise to be more effective than medication for which one of the following:
a) post-stroke treatment
b) 2ndry prevention CAD and pre-diabetes
c) heart failure
A
Exercise more effective than medication in reducing mortality rates post-stroke
A meta-analysis involving 305 RCTs and 339,000 subjects showed exercise to be equally as effective as medication for reducing mortality in:
a) post-stroke treatment
b) 2ndry prevention CAD and pre-diabetes
c) heart failure
B
Secondary prevention of CAD and pre-diabetes
A meta-analysis involving 305 RCTs and 339,000 subjects showed medication to be more effective than exercise for:
a) post-stroke treatment
b) 2ndry prevention CAD and pre-diabetes
c) heart failure
C
heart failure
(note: likely best for meds and exercise to be used in combination)
What is the number 1 cause for preventable deaths from all-cause mortality on 40, 842 men and women in the Aerobics Centre Longitudinal Study?
Low cardiorespiratory fitness (CRF)
NB physical inactivity is 4th leading risk factor for global mortality!
Poor cardiorespiratory fitness ranks more highly than what 5 other lifestyle related conditions / habits that are attributable to all-cause mortality?
Smoking HTN High cholesterol Diabetes Obesity
Define the term ‘attributable fraction’ in terms of lifestyle related all-cause mortality
the attributable fraction is the estimated number of deaths in the study population the could have been avoided if the health behaviour had not been present
? in 10 premature deaths is attributable to physical inactivity?
1 in 10
Worldwide the % burden of disease attributed to physical inactivity is what for the following:
1) CHD
2) T2DM
3) Breast cancers
4) Colon cancers
1) 6% CHD
2) 7% T2DM
3) 10% breast cancer
4) 10% colon cancer
A series of studies involving >7 million people found that 2.5hrs/150mins moderate intensity exercise / week reduced mortality risk by how much?
19%
7 hours reduced mortality risk by 24%
Which group of individuals has fewer years of life lost:
a) Physically active obese
b) Physically inactive normal weight
Physically active obese (4.5yrs lost, compared to 4.7)
What % of all-cause mortality is attributable to sitting:
i) 5.8%
ii) 6.9%
iii) 7.5%
6.9%
(across genders, age,BMI,physical activity level - even some who met PA guidelines sitting found to be an independent risk factor!)
In a study of sitting overweight and obese individuals bouts of 2-min moderate-intensity walking every 20 mins was found to have increased benefits over light-intensity walking every 20mins - True or False?
False
Equal benefits were seen on movement every 20mins regardless of intensity
In the study on walking every 20mins during periods of sitting what health benefits were identified on both light and moderate activity?
reduced blood glucose and insulin levels
What does the acronym FITT stand for in terms of cardiovascular exercise prescriptions?
Frequency
Intensity
Type (of exercise)
Time (duration)
Which of the following is an appropriate example of a cardiovascular exercise prescription:
1) walk at moderate intensity for 30 mins 5 days / week
2) run every day for 20mins
1
the second option fails to address intensity
Guidelines suggest what 3 exercise parameters should aim to be met through exercise prescriptions (usually in gradual stepwise fashion)?
1) 150 mins exercise / week
2) Resistance training twice / week
3) Avoid prolonged sitting throughout the day
(promote movement at regular intervals)
Risk of death due to exercise is rare!
In what two groups / circumstances is risk increased?
1) those with known disease signs and symptoms
2) sudden intense exercise
What is the goal of medical screening prior to exercise?
To reduce risk of cardiovascular events
In 2015 the American College of Sports Medicine changed its guidelines on risk classification and medical clearance. What two main factors does it now advise ought to be considered when identifying those in need to medical clearance?
1) those who are physically inactive
2) those with signs and symptoms to cardiovascular, metabolic or renal disease
In those who participate in REGULAR physical activity which of the following patients require medical clearance:
1) Asymptomatic with no known cardiovascular, metabolic or renal disease
2) Asymptomatic with known cardiovascular, metabolic or renal disease before moderate-intensity exercise
3) Asymptomatic with known cardiovascular, metabolic or renal disease before gradual progression to vigorous-intensity exercise
4) Symptomatic with no known disease cardiovascular, metabolic or renal disease
4
If symptomatic, regardless of known disease status - discontinue exercise and seek medical clearance
In those who DO NOT participate in REGULAR physical activity which of the following patients require medical clearance:
1) Asymptomatic with no known cardiovascular, metabolic or renal disease
2) Asymptomatic with known cardiovascular, metabolic or renal disease before moderate-intensity exercise
3) Symptomatic with no known disease cardiovascular, metabolic or renal disease
2 and 3 - if clear may progress to light to moderate exercise, and potentially higher intensities as per ACSM guidelines
Describe the 3 stages of exercise progression as per the American College of Sports Medicine guidelines
Initial Stage: (1-6 weeks) moderate-intensity aerobic activities 40-60% of HRR in interval format. Starting at 15mins and progressing to 30mins 3-4x/week
Improvement stage: (4-8months) Duration steadily increased no more than 20% every week until 20-30mins cont mod-vig exercise achieved. Intensity should increase no more than 5% of HRR every 6th session (intensity usually inc only once duration / frequency achieved)
Maintenance stage: once reached pre-established goals - should be within 50th percentile in all health-related parameters