Week 11 - Physical Activity and Health Flashcards
What is the physical activity guideline for adults
150-300 mins of moderate, 75-150mins of intense physical activity (weekly)
Define the terms potency, slope, maximal effect, variability, and side effect
Potency: Relatively unimportant characteristic
Slope: How much change in effect comes from a change in dose
Maximal effect: Efficacy
Variability: Effect varies between and within individuals
Side effect: Adverse effect
Define the FITT and FITT-VP principle
F: Frequency
I: Intensity
T: Time
T: Type
V: Volume (frequency x intensity x time)
P: Progression
Define the difference between acute, rapid, linear and delayed response
Acute: Occur with one or several exercise bouts but do not improve further
Rapid: Benefits occur early and plateau
Linear: Gains are made continuously over time
Delayed: Occur only after weeks of training
What are the MET physical activity intensity breakpoints
Low-intensity physical activity (LPA) = 1.1 - 2.9 MET
Moderate-intensity physical activity (MPA) = 3 - 5.9 MET
Vigorous-intensity physical activity = >6 MET
MVPA = Moderate to vigorous physical activity
What is the recommended minimum MET-minutes associated with improved health
500 weekly MET-minutes
What are the LPA quantified step counts
< 5000 = sedentary
5000 - 7900 = low active
7500 - 9000 = active
>10000 = highly active
What are some general guidelines for improving fitness in healthy and clinical populations
Performing MPA reduces health-related problems
Risk of cardiac arrest in vigorously active
Risk of death is inverse to VO2 max
What are the ACSM recommendations for prescribing exercise for CRF
3-5 sessions a week (20-60mins)
Intensity to 40-89% HR range
Should result in 500-1000 MET-minutes week
Moderate >5 days, vigorous > 3 days. Minimum 2 days
CRF improvements at 60-80% VO2 max
What potential advantages does HIIT have for health outcomes compared to MICE
Increased: VO2 max, Systolic & diastolic function, Mitochondrial content, Oxidative capacity, Insulin sensitivity
Decreased: Insulin resistance, intrahepatic fat, gluconeogenesis
What are the 3 main factors for chronic diseases
Genetic, Environmental, Behavioural
What are the risk factors for coronary heart disease (CHD)
Associated with atherosclerosis
Age, Family history, cigarette smoking, sedentary lifestyle, obesity, hypertension, dyslipidemia, prediabetes
What is the difference between hypertension and hypotension
Hypertension is when BP is high
Hypotension is when BP is low
Post exercise hypotension is a common benefit regular exercise participation (exercise-induced vasodilation)
Physical activity among the most potent interventions to treat hypertension
How does obesity influence chronic disease
Obesity promotes inflammation and may accelerate disease process. As more stored visceral fat secretes more inflammatory cytokines which can interfere with insulin.
Adipocytes secrete cytokines (Adiponectin is anti-inflammatory)
Visceral fat secretes more inflammatory cytokines (interfere with insulin)
Blood markers like IL-6 and TNF-a are inflammatory to predict chronic diseases
How does inflammation influence chronic diseases
Chronic inflammation promotes pathological remodelling of blood vessels, resulting in a plaque that occludes blood flow
Blood vessel plaques rupture, resulting in vascular events.
Diabetes promotes inflammation
How does drugs, diet and physical activity impact chronic inflammation
Statin drugs lower LDL and CRP. Reduce risk of cardiovascular disease and death
Mediterranean diet decreases CRP and IL-6
Physical activity lowers levels of inflammation. IL-6 produced (anti-inflammatory)
Define the metabolic syndrome
Metabolic syndrome is the medical term for a combination of diabetes, high blood pressure, and obesity
What causes the metabolic syndrome and how can it prevented
Low grade chronic inflammation (cause insulin resistance)
Increased oxidative stress (free radicals)
Reduce sedentary time and moderate intensity exercise daily for a minimum of 30.
Define type 1 and type 2 diabetes
Type 1: defect in insulin secretion (not common)
Type 2: defect in insulin action (common)
What effect does prolonged exercise have on type 1 diabetes
Exercise benefits depend upon appropriate glucose control
Insufficient insulin prior to exercise can result in exercise induced hyperglycemia
What are some warning signs and symptoms of type 1 diabetes
Frequent urination/unusual thirst
Extreme hunger
Rapid weight loss, weakness or fatigue
Irritability, nausea and vomiting
Balancing insulin levels are the main complication
Problems associated with high blood glucose:
1. Autonomic neuropathy
2. Peripheral neuropathy
3. Retinopathy and nephropathy
How can we diagnose type 2 diabetes
Oral glucose tolerance test
Pre diabetics become type 2 diabetes as glucose tolerance worsens over time
What are the exercise recommendations for people with diabetes
Type 1: 3-7 days (50-80% HRR), 20-60 mins (150 mod, 75 vig weekly)
Type 2: 4-7 days (50-80% HRR), start with 10 mins bouts (>150 mod, >75 vig weekly)
Resistance: 2-3 days (60-80% 1-RM). 1-3 sets of 8-12. Target major muscle groups
How does exercise positively affect an individual with type 2 diabetes
Helps treat obesity
Helps control blood glucose levels
Helps treat CVD risk factors
