Physical activity and health

Question 1

Mortality risk factors

Answer 1

obesity
smoker
low CRF (cardio-respiratory fitness)
hypertension
high cholesterol
diabetes

Question 2

Immediate benefits physical activity

Answer 2

sleep
less anxiety/improve mental health
lower blood pressure

Question 3

Long-term benefits physical activity

Answer 3

brain health
heart health
cancer prevention
healthy weight
bone strength
balance and coordination - reduce fall risk

Question 4

Regular physical activity benefits

Answer 4

lower rates all-cause mortality
all major forms CVD
improved weight management
improved cardiometabolic health
lower risk of many major forms of cancer
decreased fall risk
improved brain and bone health

Question 5

Relationship between moderate to vigorous physical activity and risk of all-cause mortality

Answer 5

largest effect with initial increases in MET
no lower threshold benefit

Question 6

Physical activity guidelines

Answer 6

move more, sit less each day
150-300mins mod
75-150mins vig
mod to high = 2 times/week
more activity better

Question 7

Prescription of exercise

Answer 7

potency
slope
max effect
variability
side effects

Question 8

FITT-VP principles

Answer 8

Frequency - days/times per week
Intensity - %VO2max, %maxHR, lactate threshold
Time
Type - resistance/endurance
Volume - frequency x intensity x time
Progression - easier to heardre exercise

Question 9

Response pattern physical activity

Answer 9

acute response - one or several bouts but not further
rapid - early then plateau
linear - gains continuous
delayed - after weeks

Question 10

Public health guidelines

Answer 10

150-300 mod
75-150 vig
more activity the better
move more sit less
muscle strength exercises = 2 days/week
500 MET-minutes

Question 11

1 MET

Answer 11

3.5 ml/kg/min-1

Question 12

Intensity thresholds

Answer 12

low-intensity = 1.1-2.9 METs
mod = 3-5.9
vig = >6

Question 13

HIIT

Answer 13

improve cardiorespiratory fitness
repeated cycles of short duration high intensity exercise and interspeed recovery period

Question 14

HIIT for cardiometabolic disease

Answer 14

increased VO2peak by 5.4
increased CRF x2
1MET increase = 10-25% improvement survival

Question 15

LPA example

Answer 15

step count

Question 16

General guidelines improve fitness

Answer 16

reduce health problems

risk cardiac arrest vig activity = elevated
but exercise + rest = lower cardiac event risk
risk of death inverse to VO2max

Question 17

Exercise prescription CRF

Answer 17

dynamic large muscle activity - run/cycle/swim
3 (vig) - 5 (mod) times/week
min 2 days/week
20-60 min/session
40-89% HRR
improvements 60-80% VO2max
500-1000 MET-min per week

Question 18

Risk factors chronic diseases

Answer 18

interited/biological
environmental
behavioural

independent yet dynamic interactions of other risk factors

Question 19

Risk factors CHD

Answer 19

atherosclerosis - thickening inner lining of arteries, leading pathological contributor to heart attack and stroke death
age
family history
sedentary lifestyle
obesity
smoking
hypertension
dyslipidemia
prediabetes

Question 20

Hypertension (high BP)

Answer 20

SBP >130mmHg or DBP >80mmHg
risk factor CHD
progressive condition (increase overtime)
young people = more common
interventions = pharmacologic/lifestyle (physical activity)

Question 21

Post-exercise hypotension

Answer 21

extenuation of exercise-induced vasodilation
stimulates expansion of plasma volume
benefit to regular exercise = intervention to treat
lower resting SBP by 3-10mmHg
lower resting DBP by 2-6mmHg
= reduce risk stroke/CHD
combo lower dose hypertensive med = minimize symptoms

Question 22

Obesity

Answer 22

excess of body fat
increased weight for height
BMI measure
1 in 4 adults (63%) more in US
1 in 5 children aged 10-11

Question 23

Obesity increases disease risk for

Answer 23

CHD
stroke
hypertension
type 2 diabetes
cancer

Question 24

Inflammation

Answer 24

promotes pathological remodeling of blood vessel walls = plaque stops blood flow
blood vessel plaques rupture = vascular events e.g., heart attacks, strokes, peripheral vescular events

Question 25

Obesity promotes inflammation

Answer 25

adipocytes secrete cytokines
adiponectin anti-inflammatory
IL-6 and TNF-a inflammatory
C-reactive proteins

visceral fat secretes more inflammatory cytokines
interfere with action insulin
= type 2 diabetes, CVD

Question 26

Statin drugs

Answer 26

lower LDL-C and CPR
reduce risk of cardiovascular disease and death

Question 27

Mediterranean diet

Answer 27

fruits, vegetables, legumes, whole grains, olive oil
reductions in CRP and IL-6

Question 28

Physical activity inflammation

Answer 28

lower levels of inflammation
IL-6 produced = anti-inflammatory effect
exercise acts through several pathways to lower systemic inflammation

Question 29

Metabolic syndrome

Answer 29

obesity
insulin resistance
hypertension
dyslipidemia

cluster of risk factors that promote coronary heart

Question 30

Metabolic syndrome risk factors

Answer 30

abdominal obesity
waist circumference >120cm (men) >88cm (women)
hypertriglyceridemia
low HDL cholestrol
high BP
inability to control blood sugar levels

Question 31

Causes of metabolic syndrome

Answer 31

1. low grade chronic inflammation
   increased levels of TNF-a, IL-6, CRP cause insulin resistance
   leads to obesity and type 2 diabetes
2. increased oxidative stress
   increased production of free radicals cause cellular damage and inflammation

Question 32

Prevent metabolic syndrome

Answer 32

reduce sedentary time
moderate intensity exercise daily for min 30-60 mins
healthy diet

Question 33

Chronic inflammation

Answer 33

type 2 diabetes
hypertension
heart disease