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Kin 2000 > Week 3 - Benefits & Risks of PA > Flashcards

Week 3 - Benefits & Risks of PA Flashcards

1
Q

Physical Activity and Health Connection

A

Physical activity is an essential lifestyle behaviour when it comes to promoting health and preventing many major chronic diseases

  • It provides health benefits that cannot be obtained in any other ways
  • It can assist with every other aspect of a healthy lifestyle and is central to wellness
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2
Q

Accelerometry

A

Objective measurement
Pedometer vs accelerometer
- Pedometer = measures steps
- Accelerometer = measures changes in speed?

Benefits = objective data, track changes/progress over time, easy, accessible

more accurate than subjective recall

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3
Q

Blue Zones

A

looking at Longevity Hotspots

Greece, Italy, California, Japan, Costa Rica = living longer!!!

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4
Q

Four Factors Contributing to Blue Zones

A
  1. If you are moving naturally (ambulatory movement) from point A to B
    Walkability affect your overall health
  2. Surrounded by the right people that encourage health/activity
  3. Right outlook, positive, happy
  4. Eat healthy
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5
Q

Dose-Reponse

A

Need ____ amount of physical activity to get ____ health benefit

Can PRESCRIBE exercise

  • LPA = leisure physical activity (walking around, gardening, etc.
  • not purposefully trying to be exercising
  • Graphs: see a PLATEAU at 300 minutes
    Want 300 active minutes, or 150 of M/V PA
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6
Q

Association of Daily Step Count and Intensity with Mortality

A
  • 12,000-16,000 steps = PLATEAU
  • If you can get 10,000+ steps per day, you INCREASE your lifespan
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7
Q

Major Chronic Diseases

A

Cancer
CVD
CRD
Diabetes

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8
Q

Modifiable Risks

A

sedentary behaviour, smoking, alcohol, unhealthy eating, inactivity

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9
Q

Physical activity WILL keep you young

A
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10
Q

Assess yourself

A
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11
Q

The Me I Want To Be

A

my action plan

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12
Q

General Trend in Benefits

A
  1. Risk of getting one of the 4 major chronic diseases
  2. Your activity level (not active, active)

trend = active, lower risk of getting disease

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13
Q

Guidelines

A

150 minutes of MVPA per week (or 300 minutes of leisure time)

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14
Q

Major Reason for Importance of PA

A

you SLEEP better which impacts many aspects of your life

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15
Q

London Bus Study

A
  • Compared the rates of CHD between the DRIVERS and the CONDUCTORS

Conductors = men in physically active jobs
- Have LOWER rates of CHD than those who are inactive (drivers)
- Also disease is less severe in active workers if they do get it

2.7 VS 1.9% risk of getting CHD between the 2 groups

LOWER physical activity = HIGHER risk for CHD

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16
Q

5 Benefit Take-Aways

A
  1. Live longer
  2. Mental health
  3. Reduce risk of CHD
  4. Better sleep
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17
Q

Benefits of Regular Physical Activity and/or Exercise

A

1) Improvement in Cardiovascular and Respiratory Function
2) Reduction in Cardiovascular Disease Risk Factors
3) Decreased Morbidity and Mortality
4) +Other benefits

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18
Q

Decreased Morbidity and Mortality

A

PRIMARY PREVENTION:
- higher activity associated with lower death rates from CAD
- higher activity lower incidence rates for CVD, CAD, stroke, T2DM, metabolic syndrome, osteoporotic fractures, cancer of the colon and breast, and gallbladder disease

SECONDARY PREVENTION:
- cardiovascular and all-cause mortality are reduced with post-MI patients who participate in rehab exercise training, esp as a component of multifactorial risk factor reduction

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19
Q

Other Benefits

A
  • decreased anxiety and depression
  • improved cognitive function
  • enhanced physical function and independent living in older individuals
  • enhanced feelings of well-being
  • enhanced performance of work, recreational, and sport activities
  • reduced risk of falls and injuries from falls in older adults
  • prevention or mitigation of functional limitations in older adults
  • effective therapy for many chronic diseases in older adults
20
Q

Benefits of Physical Activity and Exercise

A
  • Reduce incidence of diabetes by 25-58%
  • Reduce incidence of hypertension by 33-60%
  • Reduce incidence of CVD by 33-50%
  • Reduce risk of stroke by 31-45%
  • Reduce risk of colon cancer by 30-60%
  • Reduce mortality and risk of recurrent breast cancer by 25-50%
  • Reduce risk of developing Alzheimer’s by 40%
  • Decrease depression as effectively as medications or cognitive behavioural therapy
  • Reduce risk of premature death by 31-50%
21
Q

Physical Activity & Depression Prevention

A

Physical activity CAN decrease depression and its severity

22
Q

Physical Activity & Resilience

A

‘bounce back’

Regular exercise and its association to emotional resilience
POMS = personal outcome measures
Ability to bounce back or change mood to become positive is EASIER with activity

23
Q

Happier people live more active lives

A

Exercise = more open minded, happy, peace of mind, etc.

24
Q

Physical Activity & Cognition: Bigger Brains

A

Exercise training increases the size of hippocampus = improves memory

25
Q

Physical Activity and Cognition: Better Performance

A

Moderators = intensity, duration, time elapsed, fitness level
Improvement on cognitive function was greater with intensity of exercise

26
Q

Economic benefits of risk factor reduction in Canada

A

1% = $2 Billion

How much does it cost us to have people living with modifiable risk factors?
- Tobacco smoking, excess weight, physical inactivity
Results suggests that the annual economic burden of risk factors is 50 billion dollars
If a 1% relative annual reduction in EACH of the 3 risk factors each year, results in 8.5 billion annual reduction in 2031
- Means that 1% relative reduction in each of the 3 modifiable risk factors can have a substantial health AND economic impact at a population level

27
Q

T/F:

Regular exercise reduces symptoms related to depression

A

TRUE

28
Q

According to recent research, aerobic exercise, or cardiorespiratory fitness (CRF), and performing regular MVPA (within guidelines):

A
  • improves immune markers in several chronic diseases, including cancer, HIV, cardiovascular disease, diabetes, cognitive impairment, and obesity
  • improves immune responses to vaccination
  • lowers chronic low-grade inflammation and infection risk
29
Q

T/F:

Recent literature has demonstrated that higher physical activity levels and exercise confer protective effects on incident depression

A

TRUE

30
Q

Employees at work are more likely to participate in physical activity if:

A

the workplace offers shower/change room facilities

31
Q

Maximal aerobic capacity usually declines with age

A
  • While older and younger individuals work at the same MET level, the reflective exercise intensity will usually be different
  • Older individual will be working at a greater relative percentage of maximal oxygen consumption
32
Q

Public Health Perspectives for Current Recommendations

A

The ACSM-AHA Primary Physical Activity Recommendations
- Minimum of 30 min on 5 days/week moderate intensity aerobic or vigorous intensity aerobic activity for a minimum of 3 days/week
- Can be accomplished by performing bouts each lasting 10 min or more
- Increase muscular strength and endurance for a minimum of 2 days/week
- May benefit from exceeding recommended amounts of PA

Important health benefits can be obtained by performing a moderate amount of PA on most, if not all, days of the week

  • Additional health benefits result from greater amounts of PA
    – Longer in duration, of greater intensity, or both are likely to derive greater than those who engage in lesser amounts
  • PA that is sufficient to reduce the risk of developing chronic diseases and delaying mortality may be insufficient to prevent or reverse weight gain and/or obesity given the typical American lifestyle
  • Dose-response relationship between PA and CVD and premature mortality
  • Greater amounts of PA or increased CRF levels provide additional health benefits
33
Q

2008 Physical Activity Guidelines Advisory Committee Report

A
  • 150 min per week of moderate intensity aerobic activity, 75 min per week of vigorous intensity aerobic activity, or a combination
  • Additional health benefits are obtained with 300 min per week of moderate or 150 min per week of vigorous
  • Moderate or high intensity and involve all major muscle groups in 2 or more days per week
34
Q

Relative Risk Ratio CVD and PA

A
35
Q

Physical inactivity is a global pandemic

A

one of the four leading contributors to premature mortality

  • globally 31.1% of adults are physically inactive
36
Q

Sedentary Behaviour and Health

A
  • Associated with deleterious health consequences independent of PA levels
  • Independently associated with a greater risk for all-cause mortality, CVD incidence or mortality, cancer incidence or mortality and type 2 diabetes mellitus
  • 30% lower relative risk for all-cause mortality among those with high levels of PA
  • Adverse outcomes associated with sedentary time decrease in magnitude among persons who are more physically active
37
Q

Health Benefits of Regular PA and Exercise

A
  • Inverse relationship with negative outcomes
  • Strong evidence of dose-response relationship with PA
  • Aerobic capacity has an inverse relationship with risk of premature death from all causes and specifically from CVD
38
Q

Health Benefits of Improving Muscular Fitness

A

Higher levels of muscular strength are associated with a significantly better cardiometabolic risk factor profile, lower risk of all-cause mortality, fewer CVD events, lower risk of developing physical function limitations, and lower risk for nonfatal disease

  • Improvements in body composition, blood glucose levels, insulin sensitivity, and blood pressure in individuals with mild or moderate hypertension
  • Resistance training is as effective as aerobic training in the management and treatment of T2DM and improving the blood lipid profiles of overweight/obese
  • Positively affects walking distance and velocity in those with peripheral artery disease (PAD)
  • Resistance training may be effective for preventing and treating the dangerous constellation of conditions referred to as Metsyn
  • Also increases bone mass and bone strength of the specific bones stressed and may serve as a valuable measure to prevent, slow, or reverse the loss of bone mass in individuals with osteoporosis
  • Reduce pain and disability in individuals with osteoarthritis
  • Effective in treatment of chronic back pain
  • May prevent and improve depression and anxiety, increase vigor, and reduce fatigue
39
Q

Benefits of Regular Physical Activity and/or Exercise

A
40
Q

Risks Associated with Physical Activity and Exercise

A
  • Increased risk for musculoskeletal injury (MSI) and cardiovascular complications
  • MSI is the most common exercise-related complication
  • Sudden cardiac death (SCD) and acute myocardial infarction (AMI) are usually associated with vigorous intensity exercise; much less common than MSI
41
Q

Exercise-related Musculoskeletal Injury

A
  • Walking and moderate intensity physical activities are associated with very low risk of MSI
  • Jogging, running, and competitive sports increased risk of injury
  • Risk higher in activities where there is direct contact with participants or with the ground
  • Highest risk found in children between the ages of 12-17 and children younger than 12
  • Most common anatomical sites = lower extremities (higher in knees, then foot and ankle)
  • Meeting national guidelines of 150 or more min/week mod/vig = modest increase in PA-related MSI
  • Risk inversely related to physical fitness level
  • Methods to reduce MSi (ie. stretching, warm up, cool down, and gradual progression of exercise intensity and volume) may be helpful but lack of controlled studies confirming
42
Q

Sudden Cardiac Death among Young Individuals

A
  • Most common causes are congenital and hereditary abnormalities including hypertrophic cardiomyopathy, coronary artery abnormalities, and aortic stenosis
  • Death rates higher in African American male athletes and basketball players
  • International Olympic Committee and AHA have endorsed practice of preparticipation cardiovascular screening
43
Q

Exercise-related Cardiac Events

A
  • Risk of SCD and AMI very low in apparently healthy individuals performing moderate intensity PA
  • Acute and transient increase in the risk of SCD and AMI in individuals performing vigorous intensity exercise, particularly sedentary men and women diagnosed or occult CVD
  • Risk decreases with increasing volumes of regular exercise
  • Transient risks substantially higher during acute vigorous physical exertion
  • Fivefold increase of SCD and 3.5-fold increased risk of AMI
  • Risk higher middle and older adults due to higher prevalence of CVD
  • Disproportionately higher in the most sedentary individuals
  • Absolute risk of these events if very low
  • Risk is extremely low, vigorous intensity exercise has a small but measurable acute risk of CVD complications
  • Increased frequency of cardiac contraction and excursion of the coronary arteries produces bending and flexing of arteries may be underlying issue
    – May cause cracking of the atherosclerotic plaque with resulting platelet aggregation and possible acute thrombosis
44
Q

Exercise testing and the risk of cardiac events

A

In a mixed population, the risk of exercise testing is low with approximately 6/10,000 tests

45
Q

Risk of Cardiac Events during Cardiac Rehabilitation

A
  • Highest risk of cardiovascular events occurs in those individuals with diagnosed CAD
  • Complication rates are low
  • Mortality rate appears to be 6X higher when patients exercised in facilities without the ability to successfully manage cardiac arrest
46
Q

Prevention of Exercise-related Cardiac Events

A
  • Benefits of habitual physical activity substantially outweigh the risks
  • Professionals should know the pathological conditions associated with exercise-related events
  • Physically active individuals should know nature of cardiac prodromal symptoms and seek prompt medical care
  • Athletes should undergo preparticipation screening
  • Athletes with known condition or family history should be evaluated prior to competition
  • Facilities — staff trained in managing cardiac emergencies and have specific plan
  • Active individuals should modify exercise program in response to variations in exercise capacity
  • All sedentary individuals should participate in exercise preparticipation screening to determine the need for medical clearance
  • Exercise professionals should have training in basic and/or advanced cardiac life support and emergency procedures
  • Individuals should be educated on signs and symptoms

Kin 2000 (8 decks)

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