Week 1 Lecture 1 Flashcards
Metabolic equivalent of task (MET)
Or metabolic equivalent is the physiological measure expressing the energy cost (or calories expended ) of physical activity
1 MET is the energy equivalent expended by an individual while seated at rest (3.5 ml/kg/min O2 uptake)
An activity with a MET value of 5 means your expending 5 times the energy (number of calories than you would at rest)
MET minutes (METs - min/week)
IS time engaged in an activity with consideration to the number of METs
Eg- jogging at 7 METS for 30 mins 3d/w= 7METs x 30 = [210 MET/MIN] x 3 = 630 MET/MIN/WEEK
Sedentary METs
EE= 1- 1.5 METS
Light METS
EE=1.5 TO < 3 METS
Moderate METS
EE = 3 - < 6 METS
Vigorous PA METS
EE > 6 METS
Factors affecting health a disease
Heart disease, respiratory diseases, stroke , cancer , liver disease
Are responsible for > 150,000 deaths per year in under 75 year olds
Department of health estimates that 30,000 of these are entirely avoidable
Alzheimer’s is the leading cause of death for over 75s
Inherited or biological factors
Age
Gender
Race
Susceptibility to disease
Environmental factors
Physical
Socioeconomic
Family
Behavioural factors
Poor nutrition
Inactivity
Smoking
Obesity prevalence
Body mass index (BMI)
> 29.9KG/M2 AS obese
Physical inactivity
More than 25% of adults in the uk are inactive, doing less than 30 min of moderate PA a week
Physical inactivity= cardiorespiratory effects
Heart disease, myocardial infraction, hypertension, stroke, hemostasis, congestive heart failure, endothelial dysfunction, atherosclerosis , peripheral artery disease, deep vein thrombosis
Physical inactivity- skeletal muscle effects
Sacropenia, disuse atrophy
Physical inactivity nervous effects
Congestive dysfunction, depression, anxiety
Physical inactivity digestive effects
Nonalcoholic fatty liver, colorectal cancer, diverticulitis, constipation
Physical inactivity reproduction effects
Breast cancer, endometrial cancer, polycystic ovary syndrome, gestational diabetes, pre- eclampsia, eréctiles dysfunction.
Physical inactivity Immune effects
Rheumatoid arthritis, pain
Physical inactivity bone effects
Osteoporosis, osteoarthritis, balance, fracture/ falls
Physical inactivity endocrine effects
Insulin resistance, metabolic syndrome, type 2 diabetes, obesity.
Relative risk or risk ration (RR)
Is the ratio of the probability of an event occurring in an exposed group to the probability of the event occurring in a comparison, non exposed group.
Eg decoupling a disease,being injured, premature death
The survival function
Is the probability that a patient will survive beyond a specific time point.
Value of 1 = survival
0.8= 20% morality risk
Alternative healthy eating index and morality AHEI
AHEI score based on = vegetables, fruit, nuts and soy, white: red meat, trans fat, poly: sat fat, fibre, multivitamin use, alcohol
A healthier diet can affect longevity. Adherence to AHE index reduces risk of all cause and CVD morality.
Higher the score the higher the diet
Inverse does = the more you do the better
Healthy eating vs physical activity
Benefits
Lowers risk for heart disease
Reduces risk for certain cancers
Lowers blood pressure
Improves lipid profile
Prevents obesity
Prevents diabetes
Builds healthy bones
Enhances immune function
PA
Relives stress, improves mood, promotes self-esteem
Increases functional health
PA or PF whats more important ?
30% reduced risk of CVD compared to people with the lowest levels of PA
65% reduced risk compared to people with the lowest levels of CRF
Having a high level of CRF results in a greater decrease in CVD risk than simply having high levels of PA
Fitness or fatness which is more important?
Men who are obese + fit have similar risk of all cause mortality vs lean + fit men
Lean unfair men have double the risk of all cause of morality compared to obese + fit men.
How much exercise is enough for avoidance of disease
F= 5 D/WK
1= MODERATE
T= 0.5 H/DAY
WALK - 6-12 MILES/WK
How much exercise is enough for Fitness
F= 3-4 d/wk
I = vigorous/ hard
T= 0.5 -0.75h/day
Jog- 10 miles/wk
How much exercise is enough for performance
F= 7 d/wk
I= very hard
T= 2H/day
Run - 100 miles/ wk
Summary evidence
People that report being more physically active are healthier
- dose- response relationship
Benefits start at 1000kcal/wk or even lower at 500 MET min/wk
-higher intensity exercise yields more favourable effects on morality and disease risk than lower intensity exercise.
Moderate or high levels of cardiorespiratory fitness (CRF) reduces the risk of all- cause and CVD morality in both men and women.
Findings are consistent and plausible but observational, need to perform an intervention to determine causality.
