Sustainable, Inclusive Exercise: Anytime, Anywhere Flashcards
What is physical inactivity?
The non-achievement of physical activity guidelines (150mins and 2 strengthen days a week)
What is sedentary behaviours?
Any walking behaviours characterised by an energy expenditure <= 1.5 METs, while in a sitting, reclining, or lying posture
What is important to remember in relation to physical activity and inactivity?
The benefits of physical activity do not necessarily outweigh the harmful effects of sedentary behaviours
What’s the issue with self reported measurements of physical activity?
People who aren’t physically active under report their activity levels and people who are super physically active tend to over report their activity levels
Are the physical activity guidelines evidence based?
Technically they are not. There isn’t any evidence to say that 150mins is the golden rule, it was just chosen.
What two statements are probably more effective than the PA guidelines?
- The more the better
- Anything is better than nothing
(Every move counts - Sometimes you don’t have to do 150mins to develop the health benefits)
Why are we less physically active?
- Urbanisation + the invention of the chair
- Increase in motor vehicle use - less cycling/walking
- Increase in technology = more desk jobs
- Decrease in manual occupations
- Technology increases in and around the home
- Busier lives, less understanding of the importance of PA
What are the effects of being sedentary?
- decreased insulin sensitivity
- decreased glucose tolerance
- decreased bone mineral density
- decreased muscle mass
- decreased HDL cholesterol
- increased fasting insulin
- increased fasting glucose
- increased LDL cholesterol
- increased triglycerides
Overall - increased risk of poor health
What is the WHO definition of health?
A state of complete physical, mental and social well-being and not merely the absence of disease or infirmity
What is the relationship between life expectancy and healthy life expectancy?
More people are living longer, but unhealthy. The increase in HALE has not kept pace with the increase in life expectancy.
What is a non-communicable disease?
A disease the is not transmissible directly from one person to the other
What are the principles for dose-response?
- Overload
- Progression
- Specificity
How do you treat someone who has been sedentary?
Don’t jump straight into vigorous activity because they might have underlying heart disease which could actually increase mortality
What does the WHO estimate about health conditions?
That more than 50% of health conditions experienced are avoidable through early lifestyle changes
Why is our population aging?
People are having less children, so less influx of young people, therefore there is a shift in population demographics (our population is aging almost twice as fast)
What are some challenges and opportunities of an aging population?
- Lots of young people leaving rural areas for more opportunities which leaves a lot more older people in those areas, so we need to make sure there is enough support in those areas to care for them
- Older people want life purpose so they tend to work for longer, but that means they are holding the job market up for the next generations
- Our older population is becoming more diverse and every older person deserves treatment in the way they want to be treated
Why are the implications of negative attitudes towards aging?
- Negative attitudes towards aging is substantially detrimental to old people
- More than 75% of 60+ have been negatively treated due to their age
- Negative messages that are engrained in our society are actually harming older people
What are the four strategies of ageing well (“compression of morbidity”)?
- Primordial prevention: preventing risk factors from developing
- Primary prevention: reduction of risk factor prevalence
- Secondary prevention: prevention of disease progression
- Tertiary prevention: reduction of morbid states that have already occurred
What is normal aging?
Normal ageing is associated with changes that increase vulnerability to accidents or diseases. Ageing is not a disease!
What is sarcopenia?
- Age related cause of loss of muscle mass
- Develops over time
- Generalised, occurs in the whole body
- Loss of skeletal muscle mass and strength
- Puts you at risk of adverse outcomes
- Its one of the 4 main reasons for loss of muscle mass
What are some examples of ageing associated changes in muscle tissue?
- Fast type II muscle fibres –> slow type I muscle fibres: Older people need the type II fibres for many activities like standing up from their chair
- Deposition of lipids within and between muscle fibres: Fat lipids need much more blood than muscle cells which impacts how well the muscles are being supplied with blood
What are impacts of sarcopenia?
- Frailty
- Loss of muscle power
- Loss of skeletal muscle mass
- Increase fall-risk
- Increase fracture risk
- Mobility limitation
- Increased disability
- Loss of independence
When do you start losing muscle mass?
Start losing muscle mass by the age of 30 if you don’t do anything
What happens to bone mass over the life course?
After your mid 30s, you begin to lose bone mass. Women lose bone mass faster after menopause which increases the risk of osteoporosis, but it happens in men too.
What is osteoporosis?
A decrease in bone density, decreasing its strength and resulting in fragile bones. This disorder of the skeleton weakens the bone and results in frequent fractures in the bones
What are the primary causes of osteoporosis?
- Menopause
- Age related changes
What are the secondary causes of osteoporosis?
- Steroids
- Thyrotoxicosis
- Hyperparathyroidism
- Inactivity
- Smoking
What is osteopenia?
A condition of bone that is slightly less dense than normal bone but not to the degree of bone in osteoporosis. (pre stage of osteoporosis)
What are some health benefits of PA?
- Healthier body composition –> increase in muscle mass
- Improved functional health, bone density and sleep quality
- Enhanced feelings of well-being and performance in daily activities
- Decreased anxiety and depression
What are some benefits of strength training?
- Resistance training may delay loss of muscle and targets the type II muscle fibres
- Can increase and maintain bone mineral density
- Reduction in rate of sarcopenia and osteoporosis
- Improved insulin sensitivity
- Improve overall muscle strength and lean mass gains
What is exercise prescription?
Purposeful programming of physical activity for improving fitness or health
What does ACSM single out as the four modifiable variables for exercise prescription?
FITT
- Frequency (how often)
- Intensity (how hard)
- Time (how long)
- Type (movement classification)
What are the ways to ensure someone will complete their set exercise program?
To change behaviour, they need to create it:
- They decide (autonomous)
- They belong (relatedness)
- They can do it (competency)
Ensure expectations are met and build confidence
Why do we need a more sustainable approach to exercise prescription?
- Building physical activity into our daily lives needs to be a more sustainable approach because people don’t typically want to exercise
- Sustainable exercises should be: fun, social, emotionally fulfilling, something we choose to do
What is physical literacy?
Building the skills, knowledge and behaviours to lead active lives
Where does the individual need to go in exercise prescription?
The individual is at the centre
What gene has been linked to differences in motor learning?
Dopamine receptor genes (DRD2), however at present there is limited evidence about the heritability of skill
Do your genes determine your fitness?
No, because fitness is also heavily linked to lifestyle and environment. Genes can only explain interindividual variables
What is the ACE gene?
- Angiotensin converting enzyme
- If the gene is expressed well then its likely you will be pretty fit and run well
What is the ACTN3 gene?
- a-actinin 3 (AKA the ‘speed gene’)
- If the gene is expressed then it makes you fast
Is genetic profiling worth it?
For now, genetic profiling has questionable accuracy, precision, relevance and application.
What does physical activity affect directly?
- Glucose; ATP
- O2
- CO2 and pH
- Blood pressure - fluid volume, osmolarity
- Temperature
What adaptations occur when at the lower end of the stress continua?
- decreased blood volume
- decreased orthostatic tolerance
- decreased bone minerals
- muscle atrophy
What adaptations occur when at the upper end of the stress continua?
- increased blood volume
- increased mitochondria
- increased bone minerals
- muscle hypertrophy
What is a uniquely diverse and powerful stressor?
Exercise
What are endogenous/exercise stressors?
- Powerful
- Instantly accessible
- Self-regulated in; dose, space, time, intensity
What can improve several markers of fitness and health, and longevity?
Heat
What environment would kill the quickest?
- Lack of oxygen
- Thermal imbalance
- Fluid imbalance
- Energy imbalance
What are the two reasons that kill the most?
- Population attributable risk
- lacking physiological defenses
What do you need to consider for the nature of the exercise/activity?
- Physical demands: duration, type, intensity
- Cognitive demands: optimal arousal level
- Equipment: reliable, appropriate
What do you need to consider about the participants taking part in the extreme environment?
- Their experience; in the task and environment
- Their states and traits: physical, physiological (fitness), cognitive
Whats extreme for one person…..
….may not be for another
What is a counter strategy to aid performance or tolerance in all adverse environments?
Pre-cool people before heat stress because the CVS is most burdened by the heat
What is the environmental stress humans can most adapt to?
Gravity
What is the environmental stress humans can least adapt to?
Cold
Are fit people more or less adapted to heat?
Humans are highly adaptable to heat so since fit people are already reasonably well-adapted, they are also more tolerant of heat
Are humans well adapted to extreme hypoxia?
Adapt well to moderate (but not extreme) hypoxia
What is at limit of human tolerance?
Summit of Mt Everest - would die rapidly if exposed to it acutely
Could you adapt for short term at the top of Everest?
Need weeks to adapt our CVS to getting to the top of Mt Everest, you can adapt for short term but not long term.
Can humans adapt to cold stress?
- Humans have minimal adaptation to sustained cold stress
- We don’t adapt, we get worse
- BUT our cold shock, stress response adapts really quickly
What is the environment-human health link?
Plants provide us with oxygen and food and those plants grow in soil that we plant etc. etc.
What is biophilia?
Suggests a biologically based, inherent human need to affiliate with life and lifelike processes. Hypothesises that contact with nature is fundamental to psychological well-being and personal fulfilment
What has senior citizen’s in Japan survival probability increased in accordance with?
- Space for taking a stroll near residence
- Parks and tree-lined streets near residence
- Preference to live in their current community
What’s the relationship between green space and health?
- Green spaces may lead to spending more time outdoors and motivates you to being more physically active.
- There is growing evidence of the importance of physical environmental on walking and physical activity
How much of the population don’t meet the PA guidelines?
1/3 of the population
What’s the relationship between green space and cardiovascular disease?
More green space, reduced risk of CVD which we know is linked to PA
What’s the relationship between green space and disease states?
More green space in neighbourhood associated with reduced CVD, obesity and hypertension
What is the conclusion about open space vs sport specific facilities?
If you really want to make people more PA, increasing sports facilities might not be the best move but make more spaces available that aren’t necessarily sport specific
What are the recommendations for 5-17 year olds?
- At least 1 hour per day of moderate to vigorous PA involving a variety of aerobic activities
- Vigorous PA and activities that strengthen muscle and bones should also be incorporated at least 3 days a week
What is the impact of the built environment on physical activity?
In the older days it wasn’t an issue getting physical activity during the day because you had to be active in order to do things (eg. get water, food, walk for transport). Now, physical activity has been engineered out of most aspects of life
How is psychological well-being associated with natural environments?
- Mood - subjective measures improved
- Stress - salivary cortisol reduced
- Interaction PA in green environment and improved mental health
How does just looking at the natural environment enhance well-being?
- Don’t necessarily have to be in nature, just seeing it can be enough
- Attention span and behaviour is better as well as cognitive function
What does atua mean?
Māori Environment Knowledge
What does matua mean?
Connections to environment
What does atua matua mean?
Environment before people (biodiversity index)
What is important to remember when working with Māori communities?
If they are brave enough to say they want to engage in physical activity, start straight away to avoid excuses. Also keep their mana intact (you stop them before they stop themselves)
What are the 5 aspects of Atua Matua Framework?
- Mātauranga Māori = environmental knowledge
- Whakapapa = Tribal connection to the environment
- Huahuatau = Environment, learning
- Whakatinanatanga = Interaction with environment
- Ngā tohu = Environmental signs as a decision making function
What is environment physiology?
People will reflect their environment whether they realise or not. You can tell where someone is from based on the way they move
What are the 3 environments used for environmental knowledge?
- Water
- Land
- Stars
What is health by stealth?
When the incidental outcome is health (eg. go for a 10km walk and they don’t realise)
What are the 5 environmental signs (Ngā tohu) and the 5 aspects related to them?
- Āhua o te rangi: weather patterns - Kapua (clouds - look at their structure))
- Manu: tracking birds - Kotare (estimate the water quality)
- Rakau: trees - Hauto
- Te aitanga o ngā pepeke: insects - Rotane (stick insect)
- Ika: fish - marama (connection to moon movements)
What is the significance of the moon in the atua matua framework?
Moon cycle is tracked really closely, high and low energy days (no moon = less gravitational pull)
In the Atua Matua framwork, they are environmentally centred in the way they train, what does this mean?
Use the environment to their advantage eg. sprint when the wave crashes and stop when it goes away (instead of a stopwatch)
What is a massive risk for Māori health and other indigenous cultures?
AI
