Week 11 - Physical Activity and Health

Question 1

What is the physical activity guideline for adults

Answer 1

150-300 mins of moderate, 75-150mins of intense physical activity (weekly)

Question 2

Define the terms potency, slope, maximal effect, variability, and side effect

Answer 2

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

Question 3

Define the FITT and FITT-VP principle

Answer 3

F: Frequency
I: Intensity
T: Time
T: Type
V: Volume (frequency x intensity x time)
P: Progression

Question 4

Define the difference between acute, rapid, linear and delayed response

Answer 4

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

Question 5

What are the MET physical activity intensity breakpoints

Answer 5

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

Question 6

What is the recommended minimum MET-minutes associated with improved health

Answer 6

500 weekly MET-minutes

Question 7

What are the LPA quantified step counts

Answer 7

< 5000 = sedentary
5000 - 7900 = low active
7500 - 9000 = active
>10000 = highly active

Question 8

What are some general guidelines for improving fitness in healthy and clinical populations

Answer 8

Performing MPA reduces health-related problems
Risk of cardiac arrest in vigorously active
Risk of death is inverse to VO2 max

Question 9

What are the ACSM recommendations for prescribing exercise for CRF

Answer 9

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

Question 10

What potential advantages does HIIT have for health outcomes compared to MICE

Answer 10

Increased: VO2 max, Systolic & diastolic function, Mitochondrial content, Oxidative capacity, Insulin sensitivity

Decreased: Insulin resistance, intrahepatic fat, gluconeogenesis

Question 11

What are the 3 main factors for chronic diseases

Answer 11

Genetic, Environmental, Behavioural

Question 12

What are the risk factors for coronary heart disease (CHD)

Answer 12

Associated with atherosclerosis
Age, Family history, cigarette smoking, sedentary lifestyle, obesity, hypertension, dyslipidemia, prediabetes

Question 13

What is the difference between hypertension and hypotension

Answer 13

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

Question 14

How does obesity influence chronic disease

Answer 14

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

Question 15

How does inflammation influence chronic diseases

Answer 15

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

Question 16

How does drugs, diet and physical activity impact chronic inflammation

Answer 16

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)

Question 17

Define the metabolic syndrome

Answer 17

Metabolic syndrome is the medical term for a combination of diabetes, high blood pressure, and obesity

Question 18

What causes the metabolic syndrome and how can it prevented

Answer 18

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.

Question 19

Define type 1 and type 2 diabetes

Answer 19

Type 1: defect in insulin secretion (not common)
Type 2: defect in insulin action (common)

Question 20

What effect does prolonged exercise have on type 1 diabetes

Answer 20

Exercise benefits depend upon appropriate glucose control
Insufficient insulin prior to exercise can result in exercise induced hyperglycemia

Question 21

What are some warning signs and symptoms of type 1 diabetes

Answer 21

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

Question 22

How can we diagnose type 2 diabetes

Answer 22

Oral glucose tolerance test

Pre diabetics become type 2 diabetes as glucose tolerance worsens over time

Question 23

What are the exercise recommendations for people with diabetes

Answer 23

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

Question 24

How does exercise positively affect an individual with type 2 diabetes

Answer 24

Helps treat obesity
Helps control blood glucose levels
Helps treat CVD risk factors