Role of Physical Activity

Question 1

What are the 3 components of lifestyle therapy?

Answer 1

Diet + Physical Activity + Behavior Therapy

Question 2

Most favorable changes occur w/ what amount of exercise per day?

Answer 2

30-60 min/day

Question 3

What is physical activity?

Answer 3

movement produced by muscular contraction, substantially raises energy expenditures

Question 4

What is physical fitness?

Answer 4

ability to perform physical activity based on exercise

Question 5

What is a MET?

Answer 5

metabolic equivalent
a way to measure activity & how it will help with calorie lost
At rest: 1
Running @ 7mph: 11

Question 6

How does the body adapt to aerobic training?

Answer 6

increases the amount of mitochondria

increased cardiac muscle mass

Question 7

What is oxygen consumption?

Answer 7

the oxygen needed by the muscles to do work…increases as you increase your intensity

Question 8

When does VO2 max occur?

Answer 8

You’ve hit the wall. You can’t put anymore oxygen into the muscle. This occurs with high METs.

Question 9

T/F Better trained people can do more work at a lower heart rate–>they are more efficient.

Answer 9

True.

Question 10

T/F If you run–>you will be better at swimming too.

Answer 10

True & False.
True–work capacity increases for everything
False–specificity is important–>you will get better @ running when you run…

Question 11

Why is physical inactivity limited in older patients?

Answer 11

chronic pain & immobility…

Question 12

T/F The slower you walk the reduced risk of disability.

Answer 12

False. The faster you walk…

Question 13

Does waist circumference predict disability among older adults?

Answer 13

Yes.

As they age…

Question 14

What is HIIT?

Answer 14

high intensity interval training

like CrossFit

Question 15

What is the advantage of resistance training in a program?

Answer 15

it decreases the loss of muscle mass during weight loss & gives you more good stuff to burn calories with…

Question 16

What appears to matter more for weight loss: duration or intensity?

Answer 16

duration

Question 17

What appears to matter more for cardiovascular health: duration or intensity?

Answer 17

intensity

Question 18

In a cross-sectional study, there is a dose response relationship bw/ physical activity & what?

Answer 18

Physical activity & body weight

**shows great responses with weight loss

Question 19

What is the ideal amount of physical activity to maintain or reduce weight gain?

Answer 19

30-60 minutes/day

Question 20

T/F Aerobic activity can reduce systolic blood pressure 5-7 mmHG.

Answer 20

True.

Weight loss can also dramatically reduce blood pressure. 1mmHg/kg

Question 21

What is work capacity?

Answer 21

ability to perform real physical work as measured by force X distance

Question 22

Both endurance training & HIIT target ____.

Answer 22

PGC 1-alpha
this increases fat oxidative capacity
increases GLUT 4 & glycogen
increases mitochondrial density
increases slow-twitch muscle contraction

Question 23

What’s the deal with mortality rates with obese people, fit obese people, & unfit normal weight people?

Answer 23

People who are obese have high mortality rates.
If you are overweight or obese & are fit then you have a mortality rate similar to a healthy weight person. If you are not fit & normal weight–>you have a mortality rate 3X as high as overweight people who exercised.

Question 24

What did twin studies show of people who had “obesity genes?”

Answer 24

You can still turn around your mortality risk factors & tendency for obesity if you exercise & diet.

Question 25

When obese patients exercise…what is the main goal?

Answer 25

Cardiovascular health

a secondary benefit may be moderate weight loss…

Question 26

Does insulin sensitivity improve in high intensity exercise?

Answer 26

YES