Physical Activity and Health, Prescription of Exercise, FIIT principle Flashcards

1
Q

Substantial health benefits accrue with weekly activity totals. How much PA is recommended?

A
  • 150 to 300 minutes of moderate intensity physical activity.
  • 75 to 150 minutes of vigorous intensity physical activity.
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What is the lower threshold of activity to receive health benefits?

A

There is no lower threshold. Additional health benefits for weekly activity >300 mins.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

What type of relationship exists for most health outcomes?

A

Dose-response relationship

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

How often should moderate-high intensity strength activity be performed?

A

Moderate to high intensity strength activity should be performed 2 times/week or more.
* Focus on all major muscle groups.
* Perform at moderate to high intensities when possible.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

The key to understand the dose-response relationship, i.e. what dose is needed to deliver the desired health effect (response)? What factors need to be considered?

A
  • Potency.
    -Relatively unimportant characteristic (does the drug work?).
  • 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.
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

The response pattern of physical activity (minutes to weeks) varies depending on the response outcome. What do these include?

A
  • Acute response (occur with 1 or several exercise bouts but do not improve further)
  • Rapid responses (benefits occur early and plateau)
  • Linear (gains made continously over time)
  • Delayed (occur only after weeks of training)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

According to Public Health Guidelines - how much PA volume is recommended per day?

A

30+ mins on most/all days of the week
* Perform 150 to 300 min of MPA per week or
* Perform 75 to 150 min of VPA per week (> 6 METs)
Or some combination of the two

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

What is the easiest way of assigning workloads?

A

Through METs (1 MET = 3.5 ml · kg−1 · min−1).
- relative VO2 can be estimated from METs.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Low-intensity PA is ?METS?

A

1.1-2.9 METs

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Moderate-intensity PA is ?METS?

A

3-5.9 METs

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Vigorous-intensity PA is ?METS?

A

> 6 METs

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

PA volume and intensity goals can be achieved through the accumulation of MET-minutes. How many MET-minutes per week are associated with improved health?

A
  • A recommended minimum of 500 weekly MET-minutes is associated with improved health.
  • Dose-dependent health benefits accrue up to weekly 1000 MET-minutes.

Example: 5 METs × 30 min per day × 4 days per week = 600 MET-min

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Who does HIIT training have the greatest effectiveness for?

A

Low responders

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Light Intensity PA (LPA) can be quantified by step counts. What are the generalized step count thresholds?

A

< 5,000 = “sedentary”
5,000 to 7,900 = “low active”
7,500 to 9,000 = “active”
10,000+ = “highly active”

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

1-MET increase is associated with ?% improvements in survival?

A

10-25%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly