Test 1 Flashcards
Risk factor of CVD INDEPENDENT of physical activity
Sedentary Lifestyle
Sedentary Lifestyle =
Less than 1.5 METS while in a sitting or reclining position during waking hours
Women over 30 with sedentary lifestyle
are at higher risk for CVD than smokers
Has shown to decrease plasma glucose and insulin
Regular activity (18, 1-minute 40 second walks is better than 15 minutes of continuous walking)
All Americans should participate in ___ min/wk of moderate intensity aerobic activity; ___ min/wk of vigorous intensity aerobic activity; or combination of both for substantial health benefits.
150, 75 (additional health benefits with 300 min/wk or more of moderate intensity aerobic activity; 150 min/wk or more of vigorous intensity aerobic activity; or combination of both)
Activity Recommendation for moderate/high intensity strenthening
2x per week
List Benefits of Regular Exercise
Premature mortality
CVD/CAD
HTN
Stroke
Osteoporosis/Osteopenia/Hip Fx
Type II DM
Metabolic syndrome
Obesity
Colon cancer & breast cancer
Depression
Functional Health/Falls
Cognitive Function
Increased VO2 max from both central & peripheral adaptations.
Decreased minute ventilation at given submax workload.
Decreased O2 cost for given submax workload.
Decreased HR & BP at given submax workload.
Increased capillary density in skeletal muscle.
Increased exercise threshold for accumulation of lactate; onset of disease signs/symptoms (angina, ST seg depression, claudication).
Aerobic Capacity is inversely related to
CVD
Physical Activity has shown to have a protective association against
breast, colon, lung, prostate cancer
Healthy People 2020
- Attain high quality, longer lives free of preventable disease, disability, injury & premature death. Ex—life expectancy, healthy life expectancy, physical & mental unhealthy days, chronic disease prevalence, activity limitations.
- Achieve health equity, eliminate disparities, and improve health of all ages. Ex—race/ethnicity/gender, SES, disability status, geography, sexual orientation.
- Create social & physical environments that promote good health for all. Ex—social & economic factors, natural & built environments, policies & programs.
- Promote QOL, healthy development, and healthy behaviors across all life stages. Ex—well being/satisfaction, physical, mental & social QOL, participation in common activities.
Overweight
body weight that exceeds some average for stature, and perhaps age, usually by some standard deviation unit or percentage.
BMI
Overfatness
body fat that exceeds an age- and/or gender-appropriate average by a set amount. (energy intake chronically exceeds energy expenditure)
Obesity
overfat condition that accompanies a constellation of comorbidities
Genetics
increased susceptibility of becoming obese
Leptin
Congenital absence of leptin hormone, the body− weight-regulating substance produced by fat and released into bloodstream acting on hypothalamus.
Neither short- nor long-term exercise meaningfully affects leptin levels.
Current national guidelines for physical activity
30-60 min/day
Excess Body Fat vs. Excess Body Weight
“In all likelihood, excess body fat, not excess body weight per se explains the relationship between increased body weight & disease risk”
Body Fat norms for young men/women that indicate excessive body fat
men: above 20%
women: above 30%
Central or android-type obesity (apple)
Abdominal area fat (visceral adipose tissue [VAT]) relates to altered metabolic profile– increased CHD risk, metabolic syndrome
Peripheral or gynoid-type obesity (pear)
reduced metabolic health risk
more difficult to reduce this fat
Waist to Hip Ratio
waist girth/hip girth
Normal BMI
18.5 - 24.9 kg*m-2
Overweight BMI
25 - 29.9 kg*m-2
Obese class I BMI
30 - 34.9 kg*m-2